In the whirlwind of modern life, it’s all too easy to power through the day without once pausing to ask, “How am I really feeling?” Yet, understanding your emotional state is essential—not only for your own mental wellbeing but also for how you connect with others, manage challenges, and make decisions. The good news? You don’t need to dedicate hours to therapy or journaling. With a few simple steps, you can check in with yourself emotionally in just a matter of minutes.
Why It Matters
Our emotions influence every aspect of our lives—from the way we communicate and perform at work to how we sleep and cope with stress. Ignoring them doesn’t make them disappear; it merely leaves us ill-equipped to navigate life’s inevitable ups and downs. Regular emotional check-ins help you to identify when something feels “off” before it escalates into something more significant.
According to the Mental Health Foundation, self-awareness and early emotional insight are key in managing stress and preventing mental health issues.
Step 1: Hit Pause
Before anything else, take a moment to stop what you’re doing. Whether you’re seated at your desk, standing in the kitchen, or walking outdoors, pause and take a few deep, deliberate breaths. This simple act grounds you in the present moment and creates mental space to notice what’s happening beneath the surface.
Breathwork is proven to reduce stress responses in the body, as noted by the NHS in their guide to mindful breathing. (Source)
Step 2: Tune Into Your Body
Your body often reveals how you’re feeling before your conscious mind catches up. Scan yourself from head to toe. Are your shoulders tense? Is your jaw clenched? Perhaps your chest feels heavy, or your hands are restless. These physical sensations are valuable clues about your emotional state. For example, tension may signal stress or frustration, whereas a light, calm sensation could indicate contentment or joy.
Practices such as body scanning are integral to mindfulness-based cognitive therapy (MBCT), which has been shown to reduce symptoms of anxiety and depression.
Step 3: Name the Emotion
Now, try to identify what you’re feeling. Are you anxious, calm, irritated, joyful, or perhaps overwhelmed? Don’t worry about selecting the “perfect” word—simply aim to get as close as possible. Labelling your emotions helps to bring clarity and can even reduce the intensity of negative feelings, a phenomenon supported by psychological research known as “affect labelling.”
The British Psychological Society highlights how naming emotions can enhance emotional regulation and mental resilience.
Step 4: Ask “Why?”
Once you’ve named the emotion, ask yourself, “What’s triggered this?” It might be an obvious cause—a difficult conversation, a looming deadline, or a positive interaction. Alternatively, it could stem from something subtler, such as fatigue or a build-up of minor irritations. Understanding the root cause allows you to address the emotion rather than simply endure it.
The NHS Every Mind Matters initiative encourages individuals to identify emotional triggers to better manage their mental health. (Source)
Step 5: What Do You Need?
Lastly, reflect on what you need at this moment. Do you need a short break? A comforting cup of tea? A chat with someone you trust? Or perhaps, just a moment to acknowledge how you’re feeling without judgement? Recognising your needs enables you to respond thoughtfully and compassionately—to yourself and those around you.
The Takeaway
Self-assessing your emotional state needn’t be time-consuming or complex. These five simple steps—pause, body scan, name the emotion, identify the trigger, and respond—can be done in mere minutes but can significantly improve your day. Consider it a quick emotional tune-up. By checking in with yourself regularly, you’ll feel more in control and more attuned to what truly matters.
For more tools to support your emotional wellbeing, explore Mind UK’s resources on self-care and mental health.
