Internal State Mapping Assessment
Take your time but be honest
Think of a recent moment where you reacted in a way you did not want to.
What did you do in that moment?
After it happened...
Now go back to just before the reaction. Not the explosion. The 10 to 30 seconds before it. Slow the moment down as much as possible.
Before you reacted... What was already present? Check all that apply
Irritation
Feeling rushed
Stress
Feeling disrespected
Overwhelm
Fatigue/Mental exhaustion
Anxiety
Feeling ignored/ unheard
Feeling unappreciated
Something else
Before the reaction... What was happening in your body?
Tight chest
Jaw clenching
Heat in face
Shallow breathing
Restlessness
Tight stomach
Tension in shoulders
Increased heart rate
Something else
Right before you reacted... What thoughts were running through your mind?
If anger was the surface... What was underneath it?
Frustration
Stress
Insecurity
Feeling out of control
Fear
Shame
Feeling powerless
Feeling rejected
Feeling like you were failing
Something else
What did you actually need that you were not getting?
Space
Rest
Support
Clarity
Time to slow down
Help
Reassurance
Something else
Complete these sentences about the incident we've been discussing above:
Looking back now...
What was the first signal that something was off?
A body sensation?
A thought?
A feeling?
A change in tone?
A change in energy?
A sense of pressure building?
Something else
Sometimes reactions are attempts to protect something internally. Looking back... What do you think your reaction was trying to protect?
Respect
Safety
Certainty
Identity
Pride
Emotional protection
Avoiding vulnerability
Avoiding feeling powerless
Something else
Based on everything you just mapped out... Answer this honestly: “What did I not see in the moment that I can see now?”
If this pattern no longer controlled your reactions...
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