Worksheet10 min

Mapping my trauma response patterns

A printable worksheet to track situations, responses, body signals and what helped.

Card 1
This worksheet is designed to be used after a triggering moment has passed, once you have some distance and space to reflect. Fill in as much or as little as feels useful — there's no need to complete every field.
This is a self-reflection tool, not a clinical assessment. If you notice a pattern that concerns you, consider bringing this worksheet to a conversation with a therapist or GP.
Worksheet
The situation
What was happening just before you noticed a response?
The response
Fight, flight, freeze, fawn, or a mix — describe what you did or felt the urge to do
Body signals
What did you notice physically, and where in your body?
What helped, if anything
A breath, stepping away, talking to someone, grounding, time alone
What I noticed afterwards
Anything you'd like to remember for next time

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Swipe left or right to move between cards

You might explore these in your own words — there is no right answer, and stopping partway is completely fine.