Lesson: Emotional Check-Ins
Introduction
Emotional check-ins are a simple yet powerful way to stay connected to your feelings and manage your emotional well-being throughout the day. These brief, mindful moments allow you to acknowledge and process your emotions, helping you respond with greater awareness rather than react impulsively. For cancer survivors and those healing emotionally, regular check-ins are a vital part of your self-care routine.
In this short lesson, you’ll learn what emotional check-ins are, why they are important for your healing journey, and how to incorporate them into your daily life.
Why Emotional Check-Ins Matter
Emotional check-ins help you:
Stay aware of your emotional state throughout the day.
Identify triggers or patterns in your feelings that might otherwise go unnoticed.
Release tension by acknowledging and processing emotions in real time.
Prevent emotional buildup, reducing the risk of overwhelm or burnout.
Nurture self-compassion by treating your emotions with kindness and acceptance.
When you’re on a healing journey, it’s common for emotions to surface unexpectedly. Checking in with yourself ensures you’re staying grounded and giving yourself the space to feel and release these emotions in a healthy way.
How to Do an Emotional Check-In
An emotional check-in only takes a minute or two, and it can be done anywhere—whether you’re sitting at your desk, taking a break, or lying in bed before sleep. Here’s how to do it:
Pause and Breathe:
Stop what you’re doing for a moment. Close your eyes if possible, and take a deep, calming breath. Let your body relax.Ask Yourself:
“How am I feeling right now?”
“What emotions are coming up for me?”
“Where do I feel these emotions in my body?”
Acknowledge Your Emotions Without Judgment:
Whatever comes up—whether it’s happiness, frustration, anxiety, or sadness—acknowledge it without labeling it as “good” or “bad.” You might simply say to yourself, “I feel anxious,” or “I feel peaceful.” There is no need to fix or change the emotion. Just notice it.Identify Any Triggers or Causes:
Reflect on what might have caused the emotion. Was it a conversation, a situation, or something internal? Understanding the cause can help you address the emotion with greater awareness.Respond With Compassion:
Once you’ve identified and acknowledged the emotion, respond with kindness toward yourself. You might say, “It’s okay to feel this way,” or “I’m doing the best I can.” Take a deep breath and let that compassion sink in.
Incorporating Emotional Check-Ins into Your Day
We encourage you to do three emotional check-ins each day—in the morning, midday, and evening. These check-ins will help you monitor your emotional state and release any tension or overwhelm before it builds up.
Sample Schedule for Emotional Check-Ins:
Morning Check-In:
Upon waking, ask yourself, “How am I feeling about the day ahead?” Set an intention to stay mindful of your emotions throughout the day.Midday Check-In:
Take a brief pause during lunch or a quiet moment in your day to ask, “How has my morning been? How do I feel right now?” This will help you stay grounded and aware of any emotions that have surfaced.Evening Check-In:
Before bed, reflect on your day. Ask, “What emotions did I experience today? How do I feel now?” This allows you to release any unresolved emotions before sleep.
Tips for Emotional Check-Ins
Be Honest With Yourself:
The more honest you are about your emotions, the more effective your check-ins will be. It’s okay to admit when you’re feeling upset or overwhelmed—acknowledging these emotions is the first step to processing them.Don’t Rush:
Take your time during each check-in. Even if it’s just for a minute, let yourself fully pause and feel whatever arises.Combine With Breathwork or Grounding:
If you’re feeling particularly emotional or stressed, combine your check-in with a few deep breaths or grounding exercises to help you recenter.
Weekly Exercise:
Commit to Three Daily Check-Ins:
This week, make a commitment to check in with your emotions three times a day. Use the morning, midday, and evening as your touchpoints.Journal Reflection:
At the end of each day, take a moment to jot down any emotions you noticed and how they evolved throughout the day. Write about any patterns or triggers that came up.End with Compassion:
End each check-in with a compassionate statement or affirmation, such as, “I am allowed to feel this way,” or “I am gentle with myself through this process.”
Final Thoughts:
Emotional check-ins are a powerful way to stay in tune with your feelings and process them in real time. By regularly pausing and reflecting on how you feel, you’ll gain a deeper understanding of your emotional landscape, making it easier to manage stress and navigate challenges. Remember to approach each check-in with compassion and acceptance, allowing yourself the space to feel without judgment.