Lesson 2.2 Spot Your Stress Patterns

Learn how your body reacts before your brain does.

Your body tells the truth first

Long before your thoughts say “I’m overwhelmed,” your body has already shifted. You might tense your shoulders, hold your breath, clench your jaw, or fidget without noticing.

These are signals — not failures. When you notice them, you’re halfway to changing them.

Build a pattern map

What does your body do when pressure hits?

• Jaw clenches
• Shoulders lift
• Breath goes shallow
• Stomach churns or tightens
• You freeze, fidget, or check your phone

Pick two or three that apply to you. Write them down — they are your early warning signs.

When you can name it, you can change it

You don’t have to “fix” the pattern — just observe it. Say to yourself, “I’m clenching because I’m under pressure.”

This isn’t self-criticism. It’s self-awareness. And it’s powerful.

Every pattern is a chance to pause

Once you notice your signs, you can insert a small pause — a breath, a shoulder drop, a grounding phrase like “I’m still here.”

This pause is the beginning of recovery. Not fixing. Just interrupting the spiral before it deepens.

That’s the whole game: noticing, then pausing. That’s how you stay confident under pressure.

Up Next:

Lesson 2.3 – Practice Recovery, Not Perfection