Anger, frustration, shutdown and overload can build when a lot is happening. This check-in offers a way to notice the signals, consider what may be adding to them, and choose what might help next.
What is it like for you right now?
There may be more than one feeling here. Choose the closest one, or choose “not sure”.
My intensity5 / 10
0 · settled enough10 · very intense
Building — I may benefit from a pause.
What signals do you notice in your body or thoughts?
What may have added to the pressure?
You are looking for clues, not blame. Choose any that might fit, even if you are not completely sure.
What would help you in the next few minutes?
Choose what might make things a little more manageable. It does not have to fix the whole situation.
A small pause can create space before you decide what to say or do.
Make a plan for the moment
If you need a pause, you can use or adapt this message. You do not need to explain everything while you feel overloaded.
“I’m getting overwhelmed and need a short pause. I want to come back to this when I can think more clearly.”
Make this sound like you. You can leave it blank if you do not need a script.
