Small Check-Ins For a Better Day
A good friend and fellow therapist, Kasryn Kapp, is guest blogging about smalls ways to check-in with ourselves. She details how to do check-ins that we can all make a part of our daily lives.
Have you ever reached the end of a work day feeling drained, starving, grumpy, and uncomfortable?
Perhaps you didn’t notice you were hungry, thirsty or tense until you took a break. When we are intently focused on a task, our body signals are suppressed. This is especially true when we’re stressed. When a signal is suppressed, it doesn’t mean the need is gone, it just waits till you have reached a break or a breaking point. For example thirst signals, when suppressed long enough, reach the point of dehydration: headaches, fatigue, dry mouth/eyes etc.
So what can I do to avoid this?
Taking small breaks and checking in with yourself several times a day can help get in touch with suppressed signals. For example, when taking a break you may realize:
“I was so in the zone I didn’t even notice my neck hurts from slouching”
“I’m feeling irritated from the neighbor’s lawn mower, I’ll put on headphones to block it.”
“I’m feeling shaky and I haven't had lunch yet, maybe I’ll grab some food.”
Checking in with yourself is simple but not easy.
In fact, pushing past our limits can be a hard habit to break. There are many reasons that we keep pushing on ignoring our needs. However, this approach tends to backfire. It may feel like a pressing deadline is more important than lunch but not having enough food or water makes it difficult to concentrate or focus which makes it even harder to make the deadline.
Making these small changes can allow us to work in a sustainable way without crashing early.
It can help us do our best work because our brain has what it needs to stay focused. However, this isn’t a hack to get more done or boost productivity, or “overcome” current energy limitations, it is a way to get more in touch with our needs and boundaries.
Questions to help you check-in with yourself:
Line art drawing of a person with long hair in the center of an infographic. Text around the person reads: How does my body feel right now? How does my mind feel? Am I allowing enough time for food/water/bathroom breaks? What can I do to feel my best? If I were someone else, what advice would I give myself? Is there anything I can do to be more comfortable. Background is a neutral beige.
Be patient and kind to yourself.
This practice can be difficult at first! Don’t let that discourage you. If you are out of the habit of being aware of your body’s needs it can feel strange. For some folks that have experienced trauma, being in touch with your body can feel scary. Don’t hesitate to reach out for support from a therapist if it feels too overwhelming.
Wishing you ease,
Kasryn Kapp is a Licensed Professional Counselor in Pennsylvania who is passionate about providing empowering therapy to people who are exhausted, isolated and stressed.