Emotions can feel confusing when several things are happening at once. Naming what you are experiencing can create a little more clarity before you decide what to do next.

This check-in is not about getting rid of difficult emotions. It is about noticing them, understanding them and choosing your next step with greater awareness.

1. Pause — What am I feeling right now?

Choose one or two words that come closest to what you are experiencing.

• Calm

• Happy

• Excited

• Worried

• Frustrated

• Angry

• Sad

• Embarrassed

• Lonely

• Confused

• Tired

• Overwhelmed

Ask yourself: If I had to name this feeling as clearly as possible, what would I call it?

2. Notice — Where do I feel it in my body?

Emotions can show up physically before we fully understand them.

• Tight shoulders

• Fast heartbeat

• Heavy chest

• Restless legs

• Warm face

• Tense jaw

• Butterflies in the stomach

• Low energy

Ask yourself: What is my body telling me right now?

3. Understand — What might be underneath this feeling?

Think about what happened just before the emotion became stronger.

Ask yourself: Did something disappoint me, worry me, confuse me, make me feel left out, challenge me, or make me feel out of control?

4. Need — What would help right now?

Different emotions may need different responses.

• A short break

• Someone to listen

• More information

• Movement or fresh air

• Time alone

• Help with a task

• A calmer way to express what I need

Try: “Right now I feel ______, and I think I need ______.”

5. Choose — What is one helpful next step?

Pick one action that helps you respond rather than react.

• Take five slow breaths

• Drink some water

• Write down what is bothering you

• Talk to someone you trust

• Break the task into one smaller step

• Wait before sending a message or replying in anger

Try this today

The next time an emotion becomes strong, pause for one minute and complete this sentence: “I notice I am feeling ______ because ______. My next helpful step is ______.”

LQ Reflection: Emotions carry information. When you can name what you feel, you create more choice in how you respond.