Root Cause Checklist: "What Is Driving My Anxiety/Depression Today?"
Use this quick-scan self-assessment to pinpoint internal and external triggers when feeling overwhelmed, anxious, or low.
1. Physical & Biological Factors
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· Sleep Quality: Did I get less than 7–8 hours of sleep, or was my sleep restless? · |
Yes |
No, try and get a nap in to refresh |
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Nourishment: Have I eaten a balanced meal recently, or is my blood sugar low? · |
Yes |
No, |
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Hydration: Have I had enough water today? · |
Yes |
No, sip a glass of room temperature water |
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Substances: Did I consume alcohol, excess caffeine, or miss/change medications recently? · |
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Hormonal Changes: Am I experiencing PMS, cycle shifts, or other hormonal fluctuations? |
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Physical Tension: Am I carrying pain, illness, or physical exhaustion? |
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2. Environmental & Sensory Factors
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· Weather & Light: Is it overcast, excessively cold/hot, or have I missed daylight exposure? · |
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Sensory Overload: Am I in a noisy, cluttered, or chaotic space? · |
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Screen Time: Have I been doomscrolling, watching intense news, or staring at screens too long? · |
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Location/Routine Change: Am I away from my usual comfort zone or routine? |
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3. Cognitive & Mindset Factors
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· Cognitive Distortions: Am I falling into catastrophic thinking, all-or-nothing logic, or "should" statements? · |
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Overwhelm & Pressure: Am I expecting too much of myself today or dreading a specific task? · |
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Unprocessed Emotions: Am I avoiding an uncomfortable feeling (e.g., anger, grief, disappointment)? · |
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Ruminating: Am I replaying past events or anxiously anticipating future scenarios? |
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4. Social & Relational Factors
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· Conflict/Tension: Has there been recent friction or unresolved issues with a partner, friend, or colleague? · |
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Social Battery: Am I feeling isolated, or conversely, socially drained from too much interaction? · |
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Comparison: Have I been comparing my life or progress to others? |
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Next Steps After Scanning
· Identify: Circle or note the top 1–2 contributing factors.
· Actionable Self-Care: Choose one micro-step to address it (e.g., drink water, step outside for 5 minutes of sunlight, do a 2-minute breathing exercise, or write out distressing thoughts).
Root Cause Checklist: "What Is Driving My State Today?"
(Tailored for Hypnotherapy, Somatic, PSYCH-K®, & EMDR Integration)
Use this body-mind self-scan to locate where distress is rooted and what your system needs right now.
1. Somatic & Nervous System State
- Body Activation: Is my heart racing, breath shallow, or stomach tight (Fight/Flight)? Or do I feel heavy, numb, foggy, and immobilized (Freeze/Shutdown)?
- Physical Tension: Where am I holding tightness (jaw, shoulders, chest, gut)? What is this physical sensation trying to communicate?
- Biological Needs: Have I slept, hydrated, eaten, or moved my body today? Is caffeine or fatigue amplifying this physical feeling?
2. Subconscious & Belief Patterns (PSYCH-K® / Hypnotherapy)
- Core Belief Check: What narrative is running under the surface? (e.g., "I'm not safe," "I can't handle this," "I'm not enough").
- Secondary Gain: Is a part of me trying to keep me safe or protected by holding onto this feeling or avoiding a situation?
- Hypnotic "Trance": Am I locked into a negative mental loop or visualization of worst-case scenarios?
3. Unprocessed Memory & Triggers (EMDR)
- Present vs. Past: Does this current situation feel disproportionately intense? What earlier memory or past experience does this feeling remind me of?
- Sensory Triggers: Did a specific sight, sound, smell, tone of voice, or environmental factor (like gloomy weather) trigger a past somatic memory?
4. External & Environmental Factors
- Environment: Am I overstimulated by noise, screens, clutter, or bad weather?
- Relational Field: Am I absorbing someone else's energy, anxiety, or unresolved conflict?
Somatic & Subconscious Reset Protocol
Once a client identifies the driver, direct them to pick one somatic or subconscious intervention:
Modality
Quick Self-Regulation Tool
Somatic
Orienting: Slowly look around the room, name 3 blue objects, and let out a long sigh to down-regulate the nervous system.
EMDR
Butterfly Hug: Cross hands over chest and tap shoulders rhythmically left-to-right for 1–2 minutes while breathing deeply.
PSYCH-K®
Whole-Brain Position: Cross ankles, cross wrists over chest, hold fingers, and rest tongue on the roof of the mouth until feeling a release.
Hypnotherapy
Anchor Recall: Close eyes, drop into the body, and mentally trigger a pre-anchored state of safety or calm.