1. Map
Use You Map to plot your current physical state. Emotions are your brain’s best guess response to physical signals. Check-in with your body and ask two questions:
How nice is this feeling?
The more pleasant your current state, the higher you will plot on You Map.
Very
Not
How intense is this feeling?
The higher the energy of the feeling, the more to the right you will plot.
Very
Not
Plot yourself honestly, without judgement. All points on You Map represent emotions that healthy, functional brains may assign to everyday physical states.
2. Reflect
Write down or say aloud what might be causing this physical state and how that feeling is affecting your thoughts and behaviors. It’s okay if the answer is “I don’t know, yet.” Try asking yourself these questions to get going:
How long have I been feeling this?
What does this feeling want me to do?
Is this feeling helping me or others?
3. Connect
Mapping solo?
Try connecting the dots. How often do you feel this way? Do you feel this at similar times each day? Do you like feeling this way? How can you use this to help yourself or others?
Mapping together?
Share insights with someone you trust. Use the structure and language of You Map to share what you feel with a loved one, a friend, a coach, or your mental health provider.
For bonus points, try mapping again right away. Do you notice anything different?