The Nervous System Check-In Scale

A quick, intuitive tool for patients to notice their body’s state—before, during, or after movement.

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🔹 Purpose: To help patients build interoceptive awareness and emotional granularity around their body’s response to activity, stress, or rest.

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🔹 Why This Matters: When patients can name their state, they can shape it. This tool trains them to tune into signals before pain spikes—empowering pacing, regulation, and choice.

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🌡️ The Check-In Scale

Ask: “Where’s my system right now?”

(Circle or mark the one that fits best)

🔵 Frozen / Shut Down

“I feel disconnected, checked out, numb, or flat.”

🧭 Try: gentle breath, slow rocking, grounding touch

🔴 On Alert

“I feel tense, jumpy, panicked, or overly vigilant.”

🧭 Try: long exhale, safe posture, soothing sounds

🟡 Unsettled but Curious

“I’m a bit nervous—but willing to try.”

🧭 Try: go slow, invite safety cues, check in often

🟢 Settled + Open

“I feel safe, supported, and ready to move.”

🧭 Try: explore new movements, follow interest

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✍️ Reflection Prompts:

▫️ “What shifted my state today?”

▫️ “What helped me move toward green?”

▫️ “What can I try when I’m in yellow next time?”

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🧠 Clinician Tip:

Use this scale before and after sessions. Track trends. Explore what external (environment, people, time of day) and internal (thoughts, breath, posture) factors shift states.

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Optional Daily Cue:

“I can’t always control how I feel—but I can notice it, and I can respond.”

This resource is part of The Wondering Clinician Toolkit. It’s not medical advice—just a tool to support learning, reflection, and healing. Always consult your clinician when needed.