Check In With Your Emotions: A Working Man's Guide to Mental Strength

The Breaking Point

Marc Barthelemy wasn't expecting to have a breakdown in the parking lot of Home Depot, where he'd usually gathers with other delivery drivers during slow periods on his shift. But after years of swallowing his emotions and "manning up," everything came to a head during a routine afternoon shift.

"I was sitting in my vehicle like i always do, dealing with the same daily pressures - quotas, quality checks, milage and pay rate. But that day, when a new guy made a simple mistake that set me back an hour, something in me snapped," Marc recalls. "I blew up at him in front of everyone, then had to lock myself in the bathroom because I couldn't stop shaking."

This moment forced Marc to confront an uncomfortable truth: being "the tough guy" wasn't working anymore. He was losing control at work, sleeping poorly, and his family was walking on eggshells at home. Something had to change.

The Journey to Awareness

Working with a therapist, Marc learned a simple emotional check-in system that fit his practical, no-nonsense approach to life. "No meditation retreats or yoga required," he says with a laugh. "Just honest questions I could ask myself throughout the day."

Here's how Marc's system works:

Morning Check-In (5 minutes before shift)

1. Body scan for tension
2. Name the primary emotion
3. Rate energy level (1-10)

Mid-Shift Reset (During breaks)

1. Quick stress assessment
2. Identify any building pressure
3. Simple breathing reset

End-of-Day Review (In the car)

1. Name the day's challenges
2. Acknowledge wins, no matter how small
3. Choose what to leave at work

The Tools That Made It Work

The Traffic Light System

Marc uses this simple method throughout his day:

• Green: All good, proceeding normally
• Yellow: Growing tension, need to pay attention
• Red: Time to step back and reset

The 3-2-1 Reset

When tensions rise:

• Name 3 things you can see
• Take 2 deep breaths
• Focus on 1 immediate task

The Pressure Release Questions

• What am I feeling right now?
• Where is this coming from?
• What do I need in this moment?

The Results: One Year Later

Today, Marc's story has become an example for other Delivery drives he works with. "I'm still the same guy - I work hard, I don't take any BS, and I get the job done. But now I catch the pressure before it catches me."

The changes in his life have been significant:

• Better sleep
• Improved relationships with coworkers
• More patient with his family
• Fewer stress headaches
• Better decision-making under pressure

Practical Application: Start Your Own Check-In Practice

1. Morning Baseline
   • Take 3 minutes before starting your day
   • Focus on how you're actually feeling
   • Set a simple intention for the day
2. Throughout the Day
   • Use natural breaks in your schedule
   • Notice physical tension spots
   • Address emotions before they escalate
3. End of Day
   • Create a clear work-to-home transition
   • Acknowledge the day's challenges
   • Choose what thoughts to carry forward

Making It Work for You

Remember Marc's advice: "Start small. Nobody needs to know you're doing it. Just take those few minutes to check in with yourself. It's like preventive maintenance for your mind - fix the small problems before they become big ones."

Real Strength Through Awareness

As Marc puts it: "I thought checking in with my emotions would make me soft. Instead, it made me stronger. Now I can handle more pressure because I know how to release it safely. That's not being weak - that's being smart."

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Ready to start your own emotional check-in practice? Share your thoughts in the comments below.