"How to Feel Your Feelings" Daily Worksheet
"How to Feel Your Feelings" Daily Worksheet
Codependency & Reconnecting With Our Emotions
If you’ve stumbled upon this page, chances are that 1) you’re on a deeply transformative journey, and 2) you struggle with Codependency or Codependent traits. Well personally, I’m so glad you’re here! The Codependency to Interdependency journey is not an unfamiliar one to me, and I’m so excited to share the tools I’ve learned along the way with as many people as I can.
Some of you may already know that Codependency is a complex emotional and behavioral condition that affects an individual's ability to have healthy, mutually satisfying relationships. However, one of the hallmark traits of codependency is the disconnection from our own emotions. This disconnection is not innate but is a learned behavior, often rooted in dynamics related to our family of origin. Growing up in an environment where emotions were not acknowledged (and in extreme cases, something many of us were punished for), many of us learned to detach from our feelings as a defense mechanism. This was our way of protecting ourselves from overwhelming feelings of helplessness, fear, rejection, or abandonment.
The "How to Feel Your Feelings" worksheet is not just about understanding emotions but also about beginning to unlearn the codependent traits that have kept us distant from our true Selves. By practicing the art of feeling our feelings, we take the first critical steps towards the wholeness of Self and achieving security in our own identity — the very antithesis of codependency.
As we delve deeper into our inner world and begin to speak the language of our emotions, we can empower ourselves in profound ways. We become adept at advocating for our own needs, voicing our concerns, setting clear boundaries, and reconnecting to our childlike sense of joy. This newfound emotional fluency also means that we no longer feel the compulsion to control or overly accommodate others. Instead, we can respect and allow them their own experiences, understanding that their journey is separate from ours.
What’s Included
11 Page PDF Worksheet: A comprehensive, printable, and reusable PDF designed for repeated use.
6-Step Emotional Processing Sequence: A clear, actionable sequence to help you tune into and process your emotions effectively.
Bonus Prompts: Six curated journal prompts to spark deeper introspection, aiding in a richer exploration of your present moment feelings.
Creative Space: Ample areas dedicated to free-writing or sketching, giving you the freedom to express in words or art around each prompt.
Intro to Somatic Awareness: A concise breakdown distinguishing physical sensations from psychic sensations, complete with a structured framework to assess and categorize your feelings.
Daily Emotional Ritual Guide: A step-by-step routine to help you connect with your inner self daily. With consistent use, this can evolve into an intuitive habit, allowing you to naturally follow the steps without the need for the worksheet.
About the Worksheet
The "How to Feel Your Feelings" worksheet is a powerful tool to help you develop emotional awareness, begin to regulate your nervous system, and enhance your overall mental health. With this reusable and printable 11 page PDF worksheet, you will learn how to pause, notice your body sensations, locate where in the body you are experiencing the sensation, label the physical and psychic somatics, and observe the sensations without judging them.
By regularly practicing this process and recording your answers in the worksheet, you will gain a deeper understanding of your emotions and learn how to regulate them more effectively. With increased emotional awareness, you will be able to better manage stress, build more fulfilling relationships, and improve your overall well-being.
Whether you are just beginning your emotional journey or have been working on your emotional health for some time, this worksheet is a valuable tool to help you deepen your understanding of your emotions and develop a healthier relationship with them.
FAQs
Q: Who is this worksheet suitable for?
A: The worksheet is beginner friendly and designed for processing emotions related to daily stressors, fears, or worries. It's ideal for individuals who tend to intellectualize their emotions instead of actually feeling them. However, it's essential to note that this worksheet is NOT suitable for processing trauma or triggers related to traumas, (but can certainly help if used alongside a therapist or properly trained professional). If you're unsure about its suitability for your needs, please reach out to me directly or consult with your mental health professional.
Q: How long does it take to complete the worksheet?
A: The duration varies based on the depth of your reflections and what's currently present for you. On average, it can take anywhere from 10 minutes to upwards of 45 minutes. Remember, the value you derive is directly proportional to the effort you invest.
Q: How often should I use the worksheet?
A: I recommend engaging with the worksheet daily for 1-3 weeks, depending on your needs and goals. The aim is for your brain to internalize the sequence, allowing you to process feelings automatically over time, without the need for the worksheet.
Q: What are “Somatics”?
A: Somatics refers to a holistic approach that integrates the mind and body. It emphasizes the importance of bodily sensations (or somatic experiences) in understanding our emotions and overall well-being. By tuning into these sensations, we can gain deeper insights into our emotional states and patterns.
Q: I have questions about the content. How can I reach out?
A: I'm here to help! For any clarifying questions, please email me at hello@rachaelbesser.com or connect with me on Instagram (@Rachael.Besser).
Q: Will there be updates to the worksheet?
A: Absolutely! As I continue to evolve and learn, so does my content. I'm currently working on an update to this worksheet (release date TBD). Rest assured, if you've purchased the worksheet, you'll receive a complimentary copy of the updated version via the email you provided at checkout.
Q: What's the refund policy?
A: Given the digital nature of the product, I'm unable to offer refunds at this time.
Q: How does the worksheet tie into 1:1 coaching?
A: Great news! If you're considering booking a 1:1 coaching session with me, you'll receive this worksheet free of charge. Just let me know you're interested either before or during our session.
I hope this FAQ addresses any queries you might have. If there's anything else you'd like to know, don't hesitate to reach out. Your journey to emotional understanding is important to me!
Personalized Support
For those seeking a more personalized approach to healing from codependent patterns, check out my 1:1 coaching page. I offer individualized support in the form of private coaching sessions guided by the principals of Shadow Work (informed by Jung’s Psychological Model + Internal Family Systems Model), Somatics & Nervous System Regulation, Emotional Integration, Spirituality, and more.
Sessions are present-focused (as opposed to traditional Therapy which tends to focus on the past), tailored to your unique experiences and challenges, and aim to provide you with the tools and insights needed to return to your Authentic Secure Self. If you're unsure about where to start, I invite you to schedule a consultation with me. Together, we can chart a path towards emotional freedom and authentic, fulfilling, and healthy relationships…. starting with the relationship to your Self!
(last but not least)…… I want your feedback!
I’m so excited you’re here and I genuinely hope the "How to Feel Your Feelings" worksheet is or becomes a valuable tool for you. Since Squarespace doesn't currently offer a review feature on the shop page (or at least in a way I’ve figured out yet), I'd truly appreciate hearing your thoughts and experiences with it. Your feedback not only helps me refine and improve, but it also warms my heart to know how it's impacting your journey.
If you'd like to share, or if you have any suggestions, please drop me a line at hello@rachaelbesser.com. Every message means a lot to me, and I assure you that each one is read and considered.
Disclaimer
The worksheets and resources provided across my entire website are for educational and self-help purposes only. They are not intended to be a substitute for professional psychological advice, diagnosis, or treatment. I am not a licensed therapist and my work is not a substitute for therapy or any other medical treatment.
While the worksheets may be helpful for some individuals, they are not suitable for everyone. The use of the worksheets is voluntary and at the user's own risk. By using these resources, you acknowledge and agree that I am not responsible for any actions or inaction you take as a result of using these resources.
If you are struggling with ongoing trauma, crisis, or need more support, I encourage you to seek help from a licensed mental health professional. You can contact your local mental health clinic or visit the National Alliance on Mental Illness (NAMI) website for more information and resources.