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)
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2 – WHAT DID I DO IN RESPONSE?
(What action did or didn't take OR would I like to take?)
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3 – WHY DID I DO WHAT I DID?
(What thought motivated my response?)
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4 – WHY DO I THINK THIS?
(Why do I think the above? It doesn't have to be rational or mature)
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5 – WHAT DO I FEAR?
(What did I fear at the time OR what did I fear would happen?)
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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?)
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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)
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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)
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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)
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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 :)