Feelings Check-In Protocol

The Feelings Check-In is a structured approach to acknowledge and address the emotional states of participants before, during, and after exercise sessions. This protocol creates psychological safety, builds emotional awareness, and helps coaches adapt sessions to participants’ needs.

Opening Check-In (Beginning of Session)

1. Weather Metaphor

Ask participants to describe their emotional state using weather terms:

Sunny: Feeling good, positive, energetic
Partly Cloudy: Generally okay with some concerns
Rainy: Feeling down, low energy, or sad
Stormy: Upset, angry, or very anxious

Sample Script: “Let’s check in with our emotional weather today. Is your internal weather sunny, partly cloudy, rainy, or stormy? You can type in the chat or show with a hand signal.”

2. Energy Level Assessment

Ask participants to rate their energy level on a scale of 1-5:

1: Very low energy, exhausted
3: Moderate energy, neutral
5: High energy, feeling vigorous

Sample Script: “On a scale of 1-5, how would you rate your energy level today? 1 being very low and 5 being very high.”

3. Body Awareness Check

Ask if there are any specific physical concerns to be aware of:

Sample Script: “Is there any part of your body feeling particularly tight, sore, or needing extra attention today?”

4. Response and Adaptation

Based on responses, acknowledge feelings and adapt as needed:

For “Sunny” or high energy: “Great! Let’s channel that energy into our session today.”

For “Partly Cloudy” or moderate energy: “Thanks for sharing. We’ll find a good balance today that works with your energy level.”

For “Rainy” or low energy: “I appreciate you sharing that. Let’s focus on movement that might help lift your mood a bit. Remember you can always modify if needed.”

For “Stormy” or very low energy: “Thank you for being honest. Today might be a good day to focus just on what feels manageable. Even gentle movement can be beneficial.”

Mid-Session Check-In (Brief)

During the session, incorporate quick check-ins:

1. Non-Verbal RPE (Rate of Perceived Exertion)

Ask participants to show with hand signals how challenging an exercise feels (1-10):

Thumbs up: Feeling good, can continue
Thumbs sideways: At edge of comfort zone
Thumbs down: Too challenging, need modification

Sample Script: “Show me a quick thumbs up, sideways, or down to let me know how you’re doing with this exercise.”

2. Brief Verbal Check

After a challenging section, do a quick verbal check:

Sample Script: “How is everyone feeling? Need more time to recover or ready to continue?”

Closing Check-In (End of Session)

1. Physical State Reflection

Ask participants to notice how their body feels after exercise:

Sample Script: “Take a moment to notice how your body feels now compared to when we started. What differences do you notice?”

2. Emotional State Comparison

Return to the weather metaphor:

Sample Script: “Has your emotional weather changed since the beginning of our session? If so, how?”

3. Accomplishment Acknowledgment

Invite participants to identify something positive from the session:

Sample Script: “What is one thing, however small, that you’re proud of from today’s session?”

4. Looking Forward

Create anticipation for the next session:

Sample Script: “Is there something specific you’d like to focus on or achieve in our next session?”

Documentation Guidance

For program evaluation and personalization, keep brief notes on:

Patterns in emotional states
Changes from beginning to end of sessions
Specific concerns raised
Successful adaptations made

Addressing Concerning Responses

If a participant consistently reports negative emotional states or shows signs of psychological distress:

Follow up privately after the session
Express specific concern: “I’ve noticed you’ve been reporting feeling [observation] for several sessions”
Open-ended inquiry: “Can you tell me more about what’s been going on for you?”
Offer support: “Would it be helpful to discuss some additional resources or support options?”
Consult with program coordinator about appropriate next steps or referrals

Cultural Considerations

Be aware that emotional expression varies across cultures:

Some cultures may be less comfortable with direct emotional expression
Offer alternative check-in methods (private chat, written feedback, etc.)
Be attentive to non-verbal cues that may indicate emotional states
Adapt metaphors to be culturally relevant if needed

Adaptations for Group Size

For Larger Groups (8+ participants):

Use polling features or chat functions for quick responses
Invite verbal sharing from 2-3 volunteers
Watch for visual cues from participants who may not speak up

For Smaller Groups (2-7 participants):

Allow brief verbal check-ins from each participant
Create more personalized adaptations based on responses
Foster greater group connection through shared experiences