INTEROCEPTION CHECK–IN

“Emotion regulation involves a coherent Relationship with the self, specifically effective communication between body, mind, and feelings”

When I am disturbed by something I can't work out or shake I do a quick 'check-in' to better understand myself: the decisions I make and if I can make new choices that align with my Neurodivergent identity, culture and flow returning to knowing, directing and mastering my life.

 

 

 

 

   LET'S START   

 

We identify a disturbance, great or small which we can't shake addressing one disturbance at a time

 

 

1 – WHAT HAPPENED?

 

(Keep this short and to the point – one issue at a time)

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

2 – WHAT DID I DO IN RESPONSE?

 

(What action did or didn't take OR would I like to take?)

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –


 

3 – WHY DID I DO WHAT I DID?

 

(What thought motivated my response?)

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –


 

4 – WHY DO I THINK THIS?

 

(Why do I think the above? It doesn't have to be rational or mature)

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

 

5 – WHAT DO I FEAR?

 

(What did I fear at the time OR what did I fear would happen?)

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 

 

 

6 – WHAT BELIEF CAUSED ME DO TO DO WHAT I DID OUT OF FEAR?

 

(what did I think at the time that made me do what I did?)

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

7 – WHAT NEW BELIEF WOULD I LIKE TO EMPLOY?

 

(If the previous belief isn't serving me well, I can create a new belief that is kind and loving)

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

 

  MOVE _ NOW  

To embrace a new thought and begin to abandon a belief that has caused pain or discomfort I can work out what I can do now and in the future. I can quickly change a worn-out belief or idea by changing what I do:

take new actions for new experiences.

 

 

EMBRACE 

 

I am willing to embrace the awareness, I am uncomfortable with

 

(the belief that I discovered in question 6)

 

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ 

 

 

 

STRETCH 

 

If I am willing to stretch my truth ...

 

Whether I accept it or not, is it still true the belief makes me feel uncomfortable?

 

If, 'Yes it is.'

 

 

SOAR 

 

Am I willing to soar beyond what I am currently thinking, doing or experiencing?

 

If, 'Yes I am.'

What can I do to love and look after myself and/or child?

(Having embraced what it is that makes me feel uncomfortable what can I DO that would be loving and kind toward myself)

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

 

TIP: I write a list of the things I was DOING that comes from the belief – answered in question 6 – and write a list of doing the exact opposite :)