1. Identify the Trigger
What situation, task, or thought caused you to feel paralysed?
Example: 'I have a presentation due, and I don't know where to start.'
2. Physical Responses
What physical sensations are you experiencing?
- Tense shoulders
- Racing heart
- Clenched jaw
- Other: ______________
3. Emotional Responses
What emotions are you feeling?
- Anxiety
- Fear
- Frustration
- Other: ______________
4. Behavioural Patterns
How are you responding to the stress?
- Avoiding tasks
- Overthinking
- Procrastinating
- Other: ______________
5. Reframe and Reset
Ask yourself: 'What is one small, actionable step I can take to move forward?'
Write it down: ____________________
6. Reflect
After taking your small step, how do you feel?
- More in control
- Less overwhelmed
- Still stuck (and that's ok - what's another small step?)
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