PDA Pressure Mapping Worksheet

Understand your stress triggers and reclaim a sense of control.

This guided worksheet helps you identify what kinds of expectations or situations create demand stress — and what helps you regulate. You’ll map real-life examples, body cues, and emotional responses to build awareness and reduce overwhelm.

Designed for neurodivergent adults, therapists, and coaches supporting clients with PDA or autonomy-related stress patterns.

Download your PDA Pressure Mapping Worksheet and start turning pressure into insight and self-understanding.