therapy-informed emotional check-in
When Something Feels Off
A gentle emotional check-in for moments when nothing is “wrong,” but something does not feel right.
Sometimes nothing is wrong, but something feels off. When Something Feels Off is a therapist-created emotional check-in worksheet designed to help you slow down, notice what is present, and offer yourself clarity without pressure to fix or explain.
Created for overwhelmed, therapy-experienced, or sensitive people, this resource supports calm, structured reflection so you can check in with your body and emotions without spiraling or overanalyzing.
No long journaling sessions.
No forced positivity.
No requirement to finish every page.
Use one page or all of them. Come back whenever you need.
what this is
When Something Feels Off is a gentle emotional check-in worksheet that helps you pause and orient when you feel unsettled but cannot name why. It offers soft structure for noticing emotions, body cues, and needs without pressure to find answers, fix yourself, or explain everything.
This is support that feels calm, grounding, and optional.
what's included
6-page printable and digital PDF
Soft emotional check-in prompts
Simple checkboxes with open writing space
US Letter size for easy printing
Digital-friendly for tablets and apps like GoodNotes and Notability
why this tool is different
This worksheet was created by a therapist with nervous system safety in mind. It is designed to reduce overwhelm rather than create insight pressure. There is no right way to use it and no expectation to complete every page.
You can use it briefly, slowly, or only when something feels off.
this is for you if
You feel emotionally off but cannot explain why
Traditional journaling feels overwhelming or too open-ended
You want clarity without spiraling or overthinking
You are in therapy and want support between sessions
You prefer calm, non-judgmental reflection tools
