Use this for one specific moment, not your whole life story. You are not trying to prove yourself right or wrong. You are simply noticing small details about how the situation feels and whether it is like a body-first threat, a learned trigger, or a mind-led worry.
Write down one current situation. Example: “I am about to speak to my boss” or “I got a text and my stomach dropped.”
1. How fast did the anxiety arrive?
2. What feels strongest?
3. If you ask “what set this off?”, what fits best?
4. What happens if you use logic on it?
5. What kind of pattern is this?
6. What helps most in the moment?