Free PDF · 9 pages · One week
Catch the state before it makes the decision.
Snapping in the meeting. Rushing the reply. Staring at the inbox for twenty minutes. Your body decides before you do. The sense check shows you which state you're in, and gives you a 2-minute tool to shift it.
ICF ACC certified somatic coach · 8 years building in tech and crypto
You don't notice the state. You notice the damage.
10:14
A Slack message lands. Your jaw clenches and you fire back a reply you'll be rewriting all afternoon.
15:40
A deadline moves. Your chest tightens and you say yes to three things you don't have space for.
21:30
The laptop is closed. Your head is still in the board deck, so you scroll until midnight.
None of these are character flaws. They're states your body moves into to protect you. And a state you can name is a state you can shift.
What's inside
Four states. Three tools. One honest week.
Fight
You push.
Clenched jaw, hot face. "Why won't they listen?"
Tool: push against the wall
Flight
You rush.
Racing heart, shallow breath. "I can't slow down."
Tool: shake it off
Freeze
You stall.
Heavy limbs, foggy head. "What's the point?"
Tool: tap and orient
Rest & digest
You're here.
Slow breath, warm hands. "What actually matters here?"
Your home base
Not sure where to start?
Ninety seconds on why change starts with noticing, not with a big decision.
How it works
01
Read your states
Five minutes to learn what fight, flight, freeze and rest feel like in your body, so you recognise them when they show up.
02
Check in three times a day
Morning coffee, lunch, closing the laptop. Thirty seconds: what do I sense, feel and think? Then name your state.
03
Shift it on purpose
Use the 2-minute tool for that state. Between calls, before the hard conversation, at your desk. No apps, no cushion.
This is for you if
- You close the laptop but your head keeps working.
- Everything on your list feels urgent, so nothing really gets done.
- You snap, freeze or go blank under pressure, then replay it for days.
- You've tried meditation apps and they don't survive a real workday.
It's not for you if
- You want a 30-day programme that does the work for you.
- You'd rather read about stress than notice it in your own body.
Hi, I'm Zuz.
I spent eight years in tech and crypto, including weeks so intense I started running short breathing sessions for my team between calls. Those few minutes got us through.
Now I'm a somatic coach. I work with people who want to stay clear under pressure: body first, then the head. The sense check is where that work starts.
Questions
Is it really free?
Yes. You'll get the PDF by email and join my newsletter. If it's not for you, unsubscribe in one click.
How much time does it take?
Five minutes to read, thirty seconds three times a day, and two minutes whenever you use a tool.
Do I need to print it?
No. You can fill it in on a tablet, or just print the week log. Writing by hand does help you notice more.
What happens after the week?
You'll see which state shows up most, and what usually sets it off. If you want to change the pattern behind it, that's what I do in 1:1 and group coaching.