# 🧘 Cheatsheet: Stress Management, Meditation, and Mindfulness for a Changing World

By Better Wise

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A one-page lookup for the whole course. Use it to recall key terms, choose the right practice, and spot when to reach out for support.

> **Note:** 
> This is educational material. It helps you notice patterns. It does not diagnose or treat any condition.

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## Module 1: Understanding Your Everyday Stress Response

### 1.1 The Four Everyday Stress Responses

| Response | What it looks like | Body signals | Common everyday form |
| --- | --- | --- | --- |
| **Fight** | Push back, argue, confront, get sharp or irritable | Jaw tight, fists, heat, fast speech | Snapping at a message, over-defending a decision |
| **Flight** | Escape, avoid, leave, over-busy yourself | Restless legs, racing heart, urge to move | Canceling plans, scrolling to "get away" |
| **Freeze** | Go still, blank out, can't decide or speak | Shallow breath, numb, mind goes quiet | Staring at a screen, "I don't know" |
| **Fawn** | Please, appease, over-agree, smooth things over | Forced smile, shrinking posture, tension | Saying yes when you mean no, over-apologizing |

Key points:
- All four are normal, automatic, and not character flaws.
- The same person can show different responses in different situations.
- Responses are learned shortcuts, so they can be noticed and gently shifted.

```mermaid
flowchart LR
    Trigger["⚡<br/>Trigger"] --> Appraisal["🧠<br/>Appraisal<br/>(threat?)"]
    Appraisal --> Response{"⚙️<br/>Stress<br/>response"}
    Response --> Fight["🔥<br/>Fight"]
    Response --> Flight["🏃<br/>Flight"]
    Response --> Freeze["🧊<br/>Freeze"]
    Response --> Fawn["🤝<br/>Fawn"]
```

### 1.2 Common Triggers and Early Warning Signs