SM5: Body-Signal Scan
Virtual Coach
Work step-by-step through the Self-Monitoring & Awareness exercise with the virtual coach.
Instructions
Your body is a 24-hour news ticker for your emotions: your jaw tightens before anger erupts, your shoulders rise before anxiety peaks, and your stomach knots ahead of a wave of guilt. Most of us mute those signals until they’re blaring. The Body-Signal Scan teaches you to tune in early, so you can respond with skills instead of reflexes.
By running a quick head-to-toe check-in, you’ll start pairing physical sensations with your automatic thoughts and moods you’ve noted in ABC Thought Tracking (SM1-4). Feeling calmer and less stressed, key benefits of CBT, go hand-in-hand with better awareness of your body's internal signals.
Instructions
Goal: Complete a 2-minute scan twice daily (morning and evening) for 10 days.
Bonus: Do a micro-scan anytime you notice a tension spike.
Step 1: Settle & Breathe
Sit or stand comfortably, feet on the floor. Take one slow in-breath and one longer out-breath.
Longer exhales cue the parasympathetic “calm” response.
Step 2: Start at the Crown
Bring gentle attention to the top of your head. Ask yourself: Is there any pressure, tingling, or temperature change?
For a complete scan, also identify neutral zones where there is “no sensation.”
Step 3: Sweep Downward
Move your focus in 3-inch zones: forehead, jaw, neck, shoulders, down to your toes.
Spend about 5 seconds per zone. Don’t rush or linger.
Step 4: Label & Rate
For any notable sensation, jot a one-word label (tight, warm, flutter) and a 0–10 intensity rating.
Use your phone notes or the worksheet grid. Whatever helps you stay consistent.
Step 5: Match an Emotion (Optional)
Ask: What emotion does this sensation convey, if it had a message? Note it beside the rating.
Don’t force it. “Unclear” is completely fine.
Step 6: Release & Reset
As you finish the scan, roll your shoulders once and take a cleansing breath.
This small gesture helps you move on without getting stuck in the sensations.
FAQs
I feel nothing in some areas. Is that bad?
"Not feeling anything notable" is still valid data, and that often changes as you become more aware.
How is this different from a relaxation body scan?
Relaxation scans aim to reduce tension. The Body-Signal Scan aims to detect and record it so you can link body cues to thoughts, triggers, and behaviors.
What if a sensation spikes my anxiety?
Take one slow breath, note the spike (“fear 7/10”), and finish the scan if you can. If distress stays high, switch to a grounding skill from (SM8).
Will this help with panic attacks?
Early warning signs often appear minutes before a full attack. Regular scans can train you to notice and deploy coping skills sooner.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental healthcare provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
