How to use your words to check in

Life is busy, no doubt about that.  

Carve out some time in amongst the busy periods to check in with how you are feeling and use your words to express your emotions and feelings. Ever heard yourself when someone asks you how you are, that there are possibly only a few answers you give? 

“I’m fine” 

“I’m well, thank you!” 

“I feel stressed!” 

It is important to label emotions, being specific about what you are really feeling. Truthfully when we try and “grin and bear it” through difficult times, it can prevent us from being authentic, showing up for ourselves and learning from our feelings. 

So perhaps the next time you use the phrase in a conversation with yourself or another close connection you say: 

“I feel confused.” 

“I feel worried” 

“I feel angry” 

“I feel sad” 

A great tip from Harvard Medical School Psychologist Susan David is that words matter. Take a moment to consider what the emotion is called and sit with it to unravel it. 

So, what can you do to create a better connection to yourself and your emotions? 

• Set aside 10 mins a day to journal, to use your words and unravel the events of the day. 

• Instead of scrolling on your phone spend 5 mins breathing, the best technique for the relief of stress is 4-0-8-0 Breathing. This is breathing in for 4, then hold, then breathe out for 8 and hold before you do it again. 

 If you are feeling anxious before doing your journaling, do the 3-3-3 technique which helps disrupt your mind for a moment. 

• Look around and name 3 things you hear 

• Name 3 things you see 

• Move 3 parts of your body