Measure reactivity you can feel

A quick self‑check before and after stress. Track your trend.

Why this works

Reactivity is the gap between stimulus and response. This tool helps you measure that gap so you can see what reduces it. Track before/after drills to find what works for you.

Take Your Score Now

Rate how you feel right now

Racing thoughts or can't stop thinking about it

Physical tension (jaw, shoulders, stomach)

Urge to respond immediately or take action

Difficulty listening or considering other views

Emotional intensity feels disproportionate

How to Use

  1. Take your score before and after a stressful situation
  2. Track weekly to spot patterns (Monday mornings? Friday afternoons?)
  3. Test which drills work best by measuring before/after
  4. Target: Keep your average below 1.0 for sustainable performance

Quick Reset Drills

Use these when your score is above 1.0. Measure again after to see the impact.

Box breathing 4 x 4

40 seconds
  1. Inhale 4 seconds.
  2. Hold 4 seconds.
  3. Exhale 4 seconds.
  4. Hold 4 seconds.

Outcome: Steadies you under pressure.

Name it to tame it (30 seconds)

30 seconds
  1. Notice the emotion in one word.
  2. Say quietly: 'I feel …'.
  3. Let the label lower the intensity by about 10 percent.

Outcome: Lower reactivity; more choice.

Relaxation exhale

20 seconds
  1. Inhale for 4 seconds.
  2. Exhale for 6 to 8 seconds with soft lips.
  3. Repeat three times.

Outcome: Quickly calms your body.

FAQ

Is this therapy?

No. This is work skill training, not medical advice.

How fast will I see change?

Many people notice a change within a week if they do one drill daily.

Do I need my manager's approval?

No. Start with your own skills. Teams can add it later.

Check your calm EQ