7d • Superhero Support
🦁 The "Pressure Cooker" Check-In
A Quick-Release Tool for Superparents
The Goal: To identify what is bubbling inside before the lid blows off. The Rule: You don't have to fix it. You just have to name it.
STEP 1: Check Your Dashboard
Just like a car dashboard light, your body signals when the pressure is too high. Circle what you are feeling right now:
- The Jaw: Clenched teeth / Grinding at night
- The Chest: Tightness / Heavy feeling
- The fuse: Snapping at small things / Zero patience
- The Fog: Can't focus / Wanting to "zone out" or sleep
- The Noise: Racing thoughts / Can't sit still
STEP 2: Name the Fuel
Anger is often just the "smoke." What is the fire underneath? (Choose one or two)
- Overwhelmed: "I have too many tasks and not enough hands."
- Unappreciated: "I do everything and nobody notices."
- Lonely: "I miss having an adult partner to talk to."
- Scared: "I am worried about money/the future."
- Guilty: "I feel like I'm not doing enough for my kids."
- Grieving: "I miss the life I thought I would have."
STEP 3: The 3-Minute Release Valve
Pick ONE action to release a little pressure right now.
- The Physical Release: Do 10 pushups or a 1-minute plank. (Burn the adrenaline).
- The Vocal Release: Go to your car/pillow and yell (or sing loudly) for 10 seconds.
- The Brain Dump: Write down 3 things stressing you out on a scrap of paper, then throw it away.
- The Reset: Drink a full glass of cold water in one go.
STEP 4: The Truth Anchor
Read this out loud to yourself:
"My anger is a signal, not a character flaw. I am doing a hard job alone. It is okay to be tired. It is okay to feel this. I am a good father because I am still here trying."
Please share these with a Superparent that might find this helpful.
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🦁 The "Pressure Cooker" Check-In
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