Identifying Your Body States

This worksheet is designed to help you recognize and document the physical and emotional cues your body experiences in different states. Taking time to check in with your body can be a powerful tool for managing stress and anxiety. Please reflect on each prompt and write your responses in the spaces provided.

1. Recognizing Physical Signals

Think about the last time you felt either very stressed or very calm. What physical sensations did you notice in your body? For example, did your heart race, or did you feel a sense of relaxation?

2. Emotional Awareness

How did you feel emotionally during these moments? Describe your emotions and any thoughts that were paired with these physical sensations.

3. Identifying Your Preferred State

Reflect on which state (stress/fight & flight or calm/rest & digest) you would like to experience more often. What are the benefits of being in that state for you?

4. Strategies for Self-Regulation

List some strategies or actions that you can take to help your body transition toward a state of calm if you notice signs of stress. For example, deep breathing, stretching, or taking a short walk.

5. Setting a Daily Check-In Routine

Plan out a short routine that you can use daily to check in with your body. Consider what time of day you might do it, and what you might focus on during your check-in.

Remember, this worksheet is a tool to help you become more aware of how you feel both physically and emotionally. With practice, these check-ins can empower you to manage stress and anxiety more effectively.

Guided Body Check-In Script

Hello there. Today, we’re going to take a few deep breaths and check in with our body to understand how you're feeling. Let’s start by finding a comfortable seat. You can either sit in a chair or on the floor with your back straight but relaxed.

1. Get Ready:

   • Close your eyes if you feel comfortable, or soften your gaze. Let your hands rest gently in your lap.
   • Take a slow, deep breath in through your nose... and exhale gently out through your mouth.
     
     
     

2. Start with Your Senses:

   • Notice any sensations in your body. Is there a tightness somewhere or perhaps a sense of warmth or coolness?
   • Allow yourself to simply observe without trying to change anything.
     
     
     

3. Scanning Your Body:

   • Imagine a bright, gentle light starting at the top of your head. Slowly, let that light move downward over your face, your neck, your shoulders, and all the way down your arms.
   • As the light moves, notice if there are any areas that feel tense or relaxed. Just observe how your body feels, like a gentle check-in.
     
     
     

4. Focusing on Your Heart:

   • Now, place your attention on your heart. Is it beating faster, or does it feel steady? Think about what that might be telling you about how you're feeling in this moment.
     
     
     

5. Reflecting and Taking a Breath:

   • Take another deep breath. As you breathe in, imagine you are inviting calm and quiet into your body. As you breathe out, imagine you are releasing any tension or worry.
     
     
     

6. Wrapping Up:

   • Remind yourself that it’s okay to experience all kinds of feelings and that checking in with your body can help you understand what you need in that moment.
   • When you’re ready, gently open your eyes and bring your attention back to the room.

Before we finish, take a moment to think about one thing you noticed about your body today. What area felt more relaxed or a bit tense? If you want, share that with me or jot it down.

Remember, you can use this check-in whenever you feel stressed or simply want to understand your body's signals better. Great job today!

ANS and Emotional Regulation Discussion Guide

This discussion guide is designed to help explore the autonomic nervous system (ANS) and understand how its different states influence our emotions. Use these prompts to facilitate a reflective conversation and to encourage sharing personal experiences and strategies for managing emotional responses.

Introduction

Begin by welcoming the student and briefly reviewing the key concepts of the ANS. Remind them of the two primary states:

• Sympathetic State (Fight or Flight): The state when the body is energized and ready to react, often during stress.
• Parasympathetic State (Rest and Digest): The state when the body is relaxed and calm.

Ask the student:

• What do you remember about the two states of the ANS?
• Can you briefly describe how each state might feel in your body?

Discussion Prompts

1. Recognizing Body Signals

• Prompt: Think about a recent time you felt stressed. What physical sensations did you experience?
• Follow-Up Questions:
  • Did you notice changes like a faster heartbeat, sweating, or tense muscles?
  • What helped you notice these signs?

2. Emotional Awareness

• Prompt: Reflect on a calm moment you experienced recently. How did your body feel differently compared to when you were stressed?
• Follow-Up Questions:
  • How do you think your body’s physical state influences your emotions?
  • Can you share an example when recognizing this made a difference in how you managed your feelings?

3. Transitioning Between States

• Prompt: What are some strategies you have used or could use to shift from a stressed state to a calm state?
• Follow-Up Questions:
  • Have you tried any techniques like deep breathing or stretching before?
  • How effective do you think these techniques are for you?

4. Daily Check-In Routine

• Prompt: How might you build a daily body check-in routine to support your emotional regulation?
• Follow-Up Questions:
  • What time of day would work best for you and why?
  • Which aspects of your physical sensations would you like to focus on most?

Reflection and Future Strategies

• Prompt: Based on today’s discussion, what is one new idea or strategy you want to explore further to help manage your emotions?
• Follow-Up Questions:
  • How do you see this idea fitting into your daily routine?
  • What support might you need to try this strategy out?

Closing

Conclude by summarizing the main points discussed:

• Recognizing and understanding body signals is key to managing stress and regulating emotions.
• The strategies discussed can help shift the body from a sympathetic state to a parasympathetic state.
• Creating and following a daily check-in routine can further support calm and emotional balance.

Invite the student to share any final thoughts or questions. Encourage them to practice the body check-in technique and reflect on their experiences in future sessions.

Great job today! Remember, being in tune with your body is a powerful tool for taking care of yourself.