Best used with a clinician.
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Pick a hard moment. Notice the parts of you that show up — not as enemies, as roles. Each one has a job.
The moment
Self
The calm, curious part that can hold all the others. The one saying: “Of course you feel that way. Tell me more.”
The part that runs the show day-to-day. Tries to keep you safe by managing.
Inner critic. Perfectionist. People-pleaser. Caretaker.
None named yet.
The part that puts out emotional fires fast. Big actions, big distractions.
Numbing out. Lashing out. Eating, scrolling, isolating.
None named yet.
The young, hurting part everyone else is trying to keep quiet.
Lonely kid. Ashamed kid. Scared kid. The one who carries the pain.
None named yet.
