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FREE Digital Download 🤍
Ever have a moment where you react first… and about five minutes later realize that wasn't actually what you were upset about?
Yep. Us too. 😂
Before You React: The 90-Second Check-In is a simple, therapist-created tool designed to help you slow down long enough to figure out what's actually happening before the reaction takes over.
In just a few minutes, this one-page check-in helps you identify:
What actually happened — without the assumptions, mind-reading, or “always/never.”
What your brain made it mean — They don't care. I'm failing. I'm being rejected. Nobody appreciates me.
What you're really feeling underneath the anger or irritation.
What your body may need first before trying to communicate.
What you actually need from the situation—connection, space, reassurance, help, a boundary, an apology, or simply to be heard.
How to say what's underneath your reaction instead of letting the reaction do the talking.
Perfect for adults, couples, parents, teens, or anyone who has ever thought:
“Okay… that came out way harsher than I meant it.” 😬
Keep it on your phone, print it out, stick it on the fridge, or pull it up before a difficult conversation.
FREE • 1-page PDF • Instant Digital Download
Created by Heart to Heart Therapy Co.
Real Life. Real Tools. Real Conversations.
Like this one? Check out the full Real Life Tools Collection for practical resources created for women, parents and couples. 🤍
For educational and personal use only. This resource is not a substitute for individualized mental health care, diagnosis, crisis assessment, or treatment.
FREE Digital Download 🤍
Ever have a moment where you react first… and about five minutes later realize that wasn't actually what you were upset about?
Yep. Us too. 😂
Before You React: The 90-Second Check-In is a simple, therapist-created tool designed to help you slow down long enough to figure out what's actually happening before the reaction takes over.
In just a few minutes, this one-page check-in helps you identify:
What actually happened — without the assumptions, mind-reading, or “always/never.”
What your brain made it mean — They don't care. I'm failing. I'm being rejected. Nobody appreciates me.
What you're really feeling underneath the anger or irritation.
What your body may need first before trying to communicate.
What you actually need from the situation—connection, space, reassurance, help, a boundary, an apology, or simply to be heard.
How to say what's underneath your reaction instead of letting the reaction do the talking.
Perfect for adults, couples, parents, teens, or anyone who has ever thought:
“Okay… that came out way harsher than I meant it.” 😬
Keep it on your phone, print it out, stick it on the fridge, or pull it up before a difficult conversation.
FREE • 1-page PDF • Instant Digital Download
Created by Heart to Heart Therapy Co.
Real Life. Real Tools. Real Conversations.
Like this one? Check out the full Real Life Tools Collection for practical resources created for women, parents and couples. 🤍
For educational and personal use only. This resource is not a substitute for individualized mental health care, diagnosis, crisis assessment, or treatment.