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 7
How are you feeling right now?
Select all the emotions that describe your current state.
Step 2 of 7
How strong are these feelings?
Move the slider to reflect the intensity of your emotion.
5
Moderate
Step 3 of 7
Anxiety check-in
Over the past week, how often have you experienced the following? Select the response that feels most true.
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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 7
Depression check-in
Over the past week, how often have you experienced the following?
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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 7
Reflections or things to bring up in our next session
Write freely — there's no judgment here.
Step 6 of 7
Guided breathing
A simple breath practice to ground you in the present moment.
Ready
Press start for a 1-minute guided breath
Step 7 of 7
Your check-in summary
Here's what you shared today. You may send this to Nathan for your records.
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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.
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This tool is not a substitute for therapy or crisis intervention.