Self-Check Tool
A short reflection, not a diagnosis
This checklist is an informal way to notice patterns in how pressure is showing up this week. It does not produce a clinical score and is not a screening or diagnostic instrument.
Read each statement below and simply notice whether it feels true for you most days recently. There is nothing to submit and no result is generated or stored. The groupings correspond loosely to the four course tracks, so wherever several statements feel familiar, that track may be a reasonable place to start.
Breath and immediate reaction
- Your breathing feels shallow or held during stressful moments.
- You notice a racing heartbeat before a difficult conversation or deadline.
- You are not sure what to do in the first thirty seconds of feeling overwhelmed.
Nervous system patterns
- You swing between feeling wired and feeling completely drained.
- Small frustrations sometimes trigger a reaction that feels larger than the situation.
- You find it hard to name what state your body is in during a stressful stretch.
Sleep and wind-down
- Your mind stays active well past the time you intend to fall asleep.
- Screens are usually the last thing you look at before trying to sleep.
- You wake up still feeling tired more often than not.
Daily recovery
- Breaks during the workday usually mean scrolling rather than resting.
- Weekends rarely feel like enough time to recover before the next week starts.
- You struggle to mentally close the workday even after logging off.
This tool is for general educational reflection only. It is not a validated clinical screening instrument, does not diagnose any condition, and should not be used to make decisions about medical or mental health care. If pressure is affecting your daily functioning, consider speaking with a licensed healthcare provider.
Ready to start with a specific track?
Browse all four course tracks and their lesson breakdowns.