Emotional Check-In: A Simple Exercise for Addiction Recovery
Sometimes, our feelings need a timeout.
Recovery is like a rollercoaster—it has its ups and downs and unexpected twists that can leave you feeling dizzy. But one thing that can help you stay grounded is doing an emotional check-in.
It’s super easy to forget how you're actually feeling until your emotions are like adding Mentos to a bottle of Coke; they explode. That’s where an emotional check-in comes in—it’s like hitting “pause” on life to see what’s really going on inside without judgment (and without throwing your hands up and screaming at the sky).
Think of it as a quick pit stop for your feelings, designed to keep you on track in your recovery journey. Here’s a simple guide to get you started:
Set the Scene
Before you check in with yourself, create a comfy, cozy, distraction-free environment where you can actually hear yourself think and feel. Yes, I know feelings can be scary sometimes, but remember, we’re learning to lean into things that may make us uncomfortable, so don’t forget to do your deep breathing.
Find a quiet spot: Whether it’s your bedroom, bathroom, a comfy spot in the living room, your safe space, or a special spot in nature—pick a place that feels like your personal peace zone.
Make it soothing: Dim the lights, light a candle, or put on some soft music.
Breathe deeply: Inhale slowly through your nose, then exhale through your mouth like you’re blowing out birthday candles. Relaxing, right?
Tune into Your Body
Your body is like your friend who doesn’t always tell you when something’s wrong, but you can tell by how they act. Pay attention!
How’s your body feeling? Tension in your shoulders? A racing heartbeat? Feeling like you’ve just run a marathon, but all you’ve done is watch binge-watch Squidgames for three hours?
Where are you holding tension? Your body is like a tension radar. Shoulders? Jaw? Back? These spots might clue you in on what’s going on emotionally.
Name Your Emotions
Your feelings aren’t your addict voice. You can give your feelings some real estate in your mind. Don’t push them aside—invite them in and let them talk. Even though you invited them in, don’t let them become emotional vampires and drain you. Invite them in slowly.
What are you feeling? Name it, whether it’s anxious, proud, frustrated, or even unexpectedly hopeful. It’s like labeling your emotions—think of it as putting your feelings in their tidy little boxes.
Use basic emotions: If you’re feeling stuck, try the classic categories: Angry, Sad, Happy, Confused, and Anxious. The goal is to be aware, not perfect. Every emotion counts.
Are they negative? If you’re up to it, you can turn those negative thoughts into positive ones using the Meet It, Greet It, Transform It technique.
Figure Out What Triggered These Emotions
Emotions don’t just appear out of nowhere—they have a backstory. It's time to play detective, so put on your thinking caps.
What set off these feelings? Was it a stressful situation, a weird interaction, or a sudden urge for something unhealthy?
Is it from earlier? Sometimes, emotions play the long game. What might feel in the moment could be left over from earlier in the day—or residue from last week.
Notice where these feelings came from, but don’t feel like you need to solve it all now. Think of it like an investigation. It takes time and patience.
Assess What You Need
Emotions are your assistants—when they show up, they tell you something. It’s your job to figure out the message.
What do you need right now? A pep talk? A chat with your Sobriety Circle or Healing Hive? Time with trusted friends? Listen to those emotional whispers.
How can you care for yourself? Maybe it’s just sitting still for a minute or reaching out for support. Take a moment to assess your BLAST and HALT.
If you need to grab a healthy snack or glass of water, go for it. If you need to rest, do it without guilt.
Reflect Using Helpful Tools
If you're not sure what’s going on, here are a few tools to help you figure it out—no detective badge required.
Rate your emotions: On a scale of 1–10, how intense are you feeling? (1 is calm, 10 is like, “I’m about to explode—send help!”)
Journaling: Write it out. Sometimes, putting your thoughts on paper helps you sort through the emotional chaos. If you’re not sure how to get started, no worries, I’m here to help. You can use these journaling techniques or you can use these journaling prompts.
Mood tracker: Keeping a simple log of how you feel each day can help you spot patterns and determine what’s triggering you. Again, if you’re not sure where to start, I got your back with this worksheet.
Practice Self-Compassion
Sometimes, you’re going to feel all sorts of emotions because we’re not computers; we’re humans, and that’s okay.
It’s okay to not be okay sometimes: Remind yourself that recovery is messy and it’s okay to feel all kinds of emotions. You’re not failing because of a few challenging feelings.
Use affirmations: Try some gentle reminders to be kind to yourself:
“It’s okay to feel this way.”
“I’m doing the best I can.”
“This feeling will pass, and I’ll be okay.”
And yes, I have a worksheet for that, too.
Cut yourself some slack—emotions are part of being human, not signs of weakness.
Take Action
Okay, now that you’ve checked in with yourself, it’s time to do something about it. Don’t just sit there—ask yourself what you can do for yourself today.
Feeling triggered or anxious? Try deep breathing or mindfulness. It’s like giving your brain a mini vacation.
Feeling isolated? Reach out to your support network. Don’t be afraid to call someone who knows exactly what you're going through.
Feeling exhausted? Maybe it’s time for a nap, a good book, or some Netflix—whatever helps you reset.
Remember, the goal here isn’t to "fix" everything but to respond with care. Recovery and healing are marathons, not races. Don’t burn out before you get started. You’ve got this!
Make It a Habit
The more you practice, the easier it gets to stay emotionally aware and balanced.
Schedule check-ins: Whether in the morning, after work, or before bed—try to make emotional check-ins a part of your daily routine. Think of it like brushing your teeth—important for your mental hygiene.
Quick Check-In Prompts for Recovery
What am I feeling right now?
What caused me to feel this way?
Is this emotion helping or hindering my recovery?
What can I do to feel safe and supported right now?
Regularly checking in with yourself will strengthen your emotional awareness and build healthier habits for managing your feelings. Your emotions matter, and listening to them can help you continue growing and healing on your recovery journey. Remember, emotional self-check-ins aren’t about being perfect—they’re about getting to know yourself better, one breath at a time.
Feel free to email me your thoughts or questions—I love hearing from readers and am here to support your journey. I respond to all emails, but no solicitors, please. Want exclusive worksheets? Sign up for my newsletter.
Sending everyone positive vibes,
Laura
If you reach out, please be patient. I’m not a life coach anymore because of my health issues.
