Because Not Every Emotion is About Right Now
There are moments when my emotional reaction doesn’t match what’s actually happening.
Someone says something harmless, and suddenly I’m on edge.
A small disappointment hits harder than it should.
A normal conversation makes me want to disappear.
That’s When I Ask Myself:
“How old do I feel right now?”
It’s a simple question — but it’s unlocked a lot for me.
This Week’s Tool
The tool for this week is a gentle, in-the-moment practice for those times when your emotional response feels “too big” or oddly familiar — like it’s coming from another time.
It’s designed to help you recognize when you might be reacting from a younger part of yourself — one that didn’t have the tools, words, or support you have now.
Step 1: Ask-How Old Do I Feel Right Now?
Pause. Let the feeling surface.
Don’t overthink it — just notice what age comes to mind.
Maybe it’s 5. Maybe it’s 14.
Maybe it’s just… younger.
Step 2: Reassure the Younger You.
Inwardly or aloud, offer the words you needed back then:
“You’re safe now.”
“I’ve got this.”
“You don’t have to handle it alone anymore.”
You’re not trying to fix or analyze — just bringing comfort and connection to the part of you that still remembers what it was like to be small.
For Later: (Optional Deeper Work)
The printable worksheet that goes with this tool includes an optional section you can explore when you feel ready — not in the heat of the moment, but afterward, when there’s more space.
Those deeper prompts include:
What happened to me at the age I felt?
How did I learn to survive?
What might help that younger part of me feel safe now?
These questions aren’t required. They’re simply an invitation to understand yourself better — and begin building compassion for the parts of you that still need care.
Want the printable version of this tool?
I send out a weekly email with each new tool, along with a downloadable worksheet you can carry with you or reflect on at your own pace.
If that sounds helpful, you’re invited to subscribe here and join me.
Why It Matters
This question — How old do I feel? — has helped me interrupt the shame spiral more than once.
Instead of criticizing myself for being “too sensitive” or “overreacting,” I can pause, get curious, and offer compassion.
Some days I still get caught off guard by how young a reaction feels. But even then, I have a choice:
To meet that younger self with kindness.
To remind her that I’m here now.
And to take the next step from a grounded, adult place.
This Week
Throughout the week, I’ll be sharing daily inspiration connected to this theme — verses and gentle reminders that have helped me stay present when younger parts of me get stirred up.
If you decide to try the tool, I’d love to hear how it works for you. Let me know in the comments.
