The Check-In Tool
Becoming Present With Yourself
One of the most powerful ways to build resilience is to simply pause and ask yourself how you’re feeling.
The Check-In Tool helps you do just that — it creates a moment of emotional clarity so you can respond more consciously, rather than react automatically.
The Four Core Feeling States
This tool encourages you to check in with four primary emotional categories:
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😠 MAD – Anger, frustration, annoyance
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😢 SAD – Hurt, grief, disappointment
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😱 SCARED – Anxiety, fear, worry
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😀 GLAD – Joy, gratitude, peace
By identifying even one core feeling, you begin to shift from emotional autopilot to intentional awareness.
🧭 How to Use It
Ask yourself:
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What am I feeling right now?
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Which category (MAD, SAD, SCARED, GLAD) does it fall under?
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What thought is attached to that feeling?
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What do I need, or what action do I want to take?
Even 30 seconds of honest reflection can change the way you speak, act, and think.
🧠 Example
“I feel MAD. The thought is: ‘No one listens to me.’
I need to feel heard. I will express myself calmly.”
📝 Practice This
Try checking in with yourself:
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At the start or end of your day
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Before or after a stressful moment
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When you’re about to make an important decision
You can also do a written check-in in your journal each week.