How to check in with yourself
1. What does my body feel like? Do a body scan.
2. What emotions am I am experiencing? Try to name emotions.
3. What’s taking up most of my thoughts right now? Try to write it out.
4. What was my last full meal, and did I drink enough water? Nourish your body
5. Is there something I can do immediately to feel more calm? focus on grounding and joy


Small goals:
Food: eating at a regular schedule try to keep a protein and a fiber handy.Drink plenty
Sleep: try to keep a regular sleeping schedule, going to bed around the same time frame, and wake up in the same time frame
Exercise: make opportunities to take a small walk, work in the gym, do stretches at home.
record moods at self check out times 1-10 one being blah 10 being extreme happiness.
keep track or note of strong emotions high or low.

Body scan:
Begin by bringing your attention into your body.

You can close your eyes if that’s comfortable for you.

You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.

Take a few deep breaths.

And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.

You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.

You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.

Notice your back against the chair.

Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.

Notice your hands. Are your hands tense or tight. See if you can allow them to soften.

Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.

Notice your neck and throat. Let them be soft. Relax.

Soften your jaw. Let your face and facial muscles be soft.

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