New River Healing
Mindfulness & Emotional Check-In
Welcome
Take a moment for yourself
This brief check-in is a gentle space to pause, notice how you're feeling, and reconnect with your inner experience. There are no wrong answers — only honest ones.
Step 1 of 8
How are you feeling right now?
Select all the emotions that describe your current state.
Step 2 of 8
How strong are these feelings?
Move the slider to reflect the intensity of your emotion.
5
Moderate
Step 3 of 8
Anxiety check-in
Over the past week, how often have you experienced the following? Select the response that feels most true.
1. Feeling nervous, on edge, or wound up
2. Unable to stop or control worrying
3. Feeling restless or hard to settle
4. Physical tension — tight chest, shallow breathing, or a racing heart
Step 4 of 8
Depression check-in
Over the past week, how often have you experienced the following?
1. Little interest or pleasure in things you usually enjoy
2. Feeling down, hopeless, or empty
3. Trouble sleeping, or sleeping too much
4. Feeling tired or having little energy
Step 5 of 8
Reflections/Feedback
Write freely — there's no judgment here.
Step 6 of 8
Guided breathing
A simple breath practice to ground you in the present moment.
Ready
Press start for a 1-minute guided breath
Sound on
Step 7 of 8
Your check-in summary
Here's what you shared today. You may send this to Nathan for your records.
Emotion
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Intensity
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Anxiety Check-In
Depression Check-In
Your check-in is sent securely to nathan@NewRiverHealing.com.
This tool is not a substitute for therapy or crisis intervention.
This tool is not a substitute for therapy or crisis intervention.
Thank you for checking in
Taking time to pause and notice how you feel is an act of courage and self-compassion. Every check-in is a step toward deeper self-awareness and healing.
You yourself, as much as anybody in the entire universe, deserve your love and affection.
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Remember: You are worthy of care, rest, and joy — today and every day.