If anyone may be in immediate danger, call 911 or your local emergency number.
What Are You Feeling Right Now?
Sometimes we know exactly what we feel.
Other times, we first notice a change in our body, a repeating thought, an impulse, or simply that something feels wrong. **
You do not need the perfect word.
Choose the doorway that comes closest.
Start Wherever You Can
I notice it in my body
I notice what my mind keeps saying
I notice what my mind keeps saying
Tightness, a racing heart, heat, heaviness, shaking, restlessness, nausea, exhaustion, feeling frozen, or feeling disconnected.
A body signal does not identify one particular emotion, but it can tell us that something within us is responding.
Sometimes noticing the body is only the beginning. If you want to explore what you can actually do with a physical response, you can start here.
I notice what my mind keeps saying
I notice what my mind keeps saying
I notice what my mind keeps saying
“I can’t handle this.”
“Something bad will happen.”
“This isn’t fair.”
“I’m not good enough.”
“Nobody wants me.”
“I need to solve this now.”
“Nothing matters.”
A thought can be important without being a complete description of reality.
I notice what I want to do
I notice what my mind keeps saying
I notice what I want to do
Run, hide, argue, seek reassurance, fix everything, make a sudden decision, withdraw, cry, numb myself, or shut down.
An impulse is not an instruction. It may help us recognize what something inside us is trying to protect, prevent, express, or obtain. The feeling behind an impulse may be valid even when acting on it could cause harm or override someone’s agency.
Something happened
I don’t know what I’m feeling
I notice what I want to do
Loss, rejection, criticism, conflict, unexpected news, uncertainty, embarrassment, powerlessness, or accumulating demands.
What happened matters. So do its consequences, its effect on your agency, and what it touched inside you.
I don’t know what I’m feeling
I don’t know what I’m feeling
I don’t know what I’m feeling
You may feel several things at once, disconnected, overwhelmed, blank, or unable to find a word that fits.
Not knowing is a valid place to begin. You do not need to force an answer.
Find a Place to Begin
Everything feels like too much
Everything feels like too much
Everything feels like too much
You may feel overloaded, unable to think clearly, unable to keep up, or as though one more demand will be too much.
I feel anxious or afraid
Everything feels like too much
Everything feels like too much
You may feel uneasy, threatened, restless, panicked, watchful, or unable to stop anticipating what could go wrong.
I feel angry or irritated
Everything feels like too much
I feel sad or I am grieving
You may feel frustrated, offended, powerless, treated unfairly, intruded upon, or ready to react.
I feel sad or I am grieving
I feel sad or I am grieving
I feel sad or I am grieving
You may feel heavy, empty, discouraged, tearful, heartbroken, or aware that something meaningful has been lost.
I feel ashamed or exposed
I feel sad or I am grieving
I feel ashamed or exposed
You may feel defective, embarrassed, unworthy, judged, or afraid that something about you has been seen.
I feel lonely or rejected
I feel sad or I am grieving
I feel ashamed or exposed
You may feel unwanted, abandoned, excluded, unseen, disconnected, or afraid that you do not matter to someone.
I feel numb or disconnected
I feel confused or uncertain
I feel confused or uncertain
You may feel blank, distant, unreal, unable to care, or separated from your body, emotions, or surroundings.
I feel confused or uncertain
I feel confused or uncertain
I feel confused or uncertain
You may feel unable to decide, unable to trust what you perceive, pulled in different directions, or desperate for an answer.
You do not have to get it exactly right.
More than one feeling may be present, and the words may change as you understand more.
Choose what comes closest.
If it does not fit, return here and try another doorway.
If This Becomes Too Intense
You do not have to continue exploring.
Stop, reconnect with your surroundings, reduce stimulation, move away from an escalating interaction, or contact someone safe.
If you cannot remain safe or may harm yourself or someone else, use the immediate support available where you live.
References
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This site provides educational and reflective material.
It is not a replacement for professional medical or mental health care.
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