When you look inside, you'll usually find three categories: Sensation, Emotion, and Thought. The SET practice helps you notice each layer.
The three layers
- Sensations — body-level data: tightness, buzzing, fluttering, heat, heaviness
- Emotions — fear, sadness, anger, joy… often blended
- Thoughts — the story: predictions, worry loops, images, 'what if…'
A key skill is getting closer to the sensation level, because sensations are often the earliest signals—and working there can prevent escalation.
Try it now
Think of something mildly activating—a 3 out of 10. Not your deepest trauma. Something mildly annoying: an email you've been avoiding, a task you've been procrastinating.
Take 30 seconds: What sensations do you notice? If there's an emotion, what is it? And what's the thought/story?
Practice
SET Check-in
A quick internal scan: Sensation, Emotion, Thought. Build awareness of what's actually happening inside.
This takes practice. Most of us jump straight to 'I'm stressed' or 'I'm fine.' But the body often gives earlier signals. Learning to track them builds capacity and choice.