A check-in scale is a tool to help bring awareness to your stress level. The scale is measured from 0 to 10.
0 represents when you feel most at ease, and 10 represents when you feel most anxious.
First, establish what a 0 and a 10 personally represent for you.
Think of a specific memory or time in your life when you felt at ease and relaxed. Use this as your personal 0 on the scale.
Now think of a specific memory or time in your life when you felt the most anxious.
Use this as your personal 10. You can use your personal 0 and 10 to identify where your stress level falls on the scale at any moment throughout your day.
Breathwork is an effective tool for managing and preventing symptoms of stress. It involves focusing on your breath and counting your inhales and exhales to slow it down.
Stress can cause you to breathe shallowly. This gives the message to your brain that you're in an emergency, which causes even more stress.
Slow, relaxed breathing indicates to your body that you are safe and helps you relax.
Place your hand just below your rib cage, and breathe in for 4 counts. Breathe in deeply, trying to raise the hand resting below your rib cage.
At the top of the inhale, hold your breath for 4 counts.
Then, breathe out for 4 counts.
At the bottom of the exhale, hold your breath again for 4 counts.
Repeat these steps two or three times.
The check-in scale is a reminder to take a step back and check in with your stress level. The breathwork is a reminder that you have control over how you react to a situation, even if you don't have control over the situation itself.
Combining these two techniques will help you cultivate awareness around your stress levels. This is why it's important to check in with yourself not only when you're feeling very stressed (at a 9 or 10) but also when you're feeling slightly stressed (at a 2 or 3).
Practice this technique throughout the day, either every hour or during natural transitions, such as before and after a meeting, meal, or workout.
Sit quietly for a moment to observe how your body feels and what your mind is thinking. Check in with where your stress level falls on the check-in scale.
If your stress level is 0 to 5 on the scale, complete the previously described breathwork three times.
If your stress level is 6 to 10, repeat the breathwork five times.
Once you've completed the breathwork, check in again with your stress level on the check-in scale.
Take note of when your stress level is high and low, and carve out time to engage in activities that support the feeling of lower stress.
The goal is to lower your baseline stress level over time.
When you build awareness around your day-to-day experiences and reactions to stressful situations, the more control you will have over your response and stress level.
