Module 2 • Activity 1

My Pressure Pattern Scan

Pressure often leaves small clues before your reaction becomes stronger. Use this worksheet to notice the signals that feel familiar to you and choose one small action that could help you create a pause.

How to use this worksheet: complete the four short steps below. Your answers are personal — there are no right or wrong responses.

Step 1

What do I notice?

Select the pressure signals that you recognise in yourself. Choose only the ones that genuinely feel familiar.

Tense jaw or shoulders Faster heartbeat Restless energy Blank or foggy mind Difficulty concentrating Wanting to avoid the situation Becoming impatient or snapping Acting before thinking

Something else I notice:

Step 2

What tends to happen next?

Which response feels most familiar when pressure builds? Your response can change depending on the situation.

Freeze I may feel stuck, blank or unsure what to do next. Flight I may want to avoid, escape or put the situation off. Fight I may react quickly, become defensive or act before thinking. It depends My reaction changes depending on what is happening. I am not sure yet I am still learning to notice my pressure pattern.

Freeze, Flight and Fight are patterns to notice — they are not labels that define you.

Step 3

My earliest clue

Think about one signal you might notice before the pressure becomes stronger.

One of my earliest pressure signals is...

Step 4

My pause move

Choose one small action you could try when you notice your early signal. The goal is simply to create a little space before reacting.

When I notice this signal, I can...

Other possibilities might be putting both feet on the floor, pausing before answering, writing down your next step or taking a short break.

My Pressure Pattern

My personal scan

Your answers will appear here as you complete the worksheet.

Signals I recognise

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My usual response

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My earliest clue

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My pause move

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Remember

Notice the signal → Create a pause → Choose what happens next.

Your answers stay on this page while you are using it. They are not submitted, graded or shared.