SECTION 1 — Emotional Awareness
Reflect on the emotions that have been present in your life recently.
1. What emotions have been most present for you recently
2. What emotions have been the hardest to express
3. What emotions feel safest for you to show
4. What emotions do you tend to hide
5. What usually triggers strong emotional reactions for you
6. How do you typically respond when you feel overwhelmed
7. What helps you calm down when emotions rise
8. What drains your emotional energy
9. What restores your emotional energy
10. What emotion do you wish you felt more often
SECTION 2 — Stress & Coping Patterns
Notice how stress shows up for you and how you respond.
11. What situations cause you the most stress
12. How does your body react to stress
13. What thoughts appear when you feel stressed
14. What coping strategies do you use most
15. Which coping strategies feel effective
16. Which coping strategies feel unhelpful
17. What new coping skills would you like to learn
18. How do you decompress after a long day
19. What boundaries help protect your peace
20. What boundaries are hardest for you to maintain
SECTION 3 — Daily Functioning
Explore how your emotional world connects to your daily rhythms.
21. How has your sleep been lately
22. How often do you wake up feeling rested
23. How is your appetite
24. How is your energy level throughout the day
25. How well are you able to focus
26. How often do you feel physically tense
27. How often do you feel mentally foggy
28. What routines help you feel grounded
29. What routines have been difficult to maintain
30. What small habits help you feel stable
SECTION 4 — Thoughts & Inner Dialogue
Gently observe the tone and patterns of your inner voice.
31. What thoughts repeat most often in your mind
32. What thoughts feel heavy or discouraging
33. What thoughts feel hopeful or motivating
34. What beliefs about yourself feel strong
35. What beliefs about yourself feel shaky
36. What inner messages do you wish were louder
37. What inner messages do you wish were quieter
38. What thoughts appear when you feel alone
39. What thoughts appear when you feel supported
40. What thoughts appear when you feel stressed
SECTION 5 — Relationships & Support
Consider how connection, support, and boundaries show up in your life.
41. Who do you feel safe opening up to
42. Who helps you feel grounded
43. Who drains your energy
44. Who encourages your growth
45. Who do you wish you could communicate better with
46. What makes you feel supported
47. What makes you feel misunderstood
48. What qualities do you value in relationships
49. What qualities make you feel unsafe
50. What kind of support do you need more of
SECTION 6 — Self-Esteem & Identity
Reflect on how you see yourself and your sense of identity.
51. What do you appreciate about yourself
52. What strengths do others see in you
53. What strengths do you overlook in yourself
54. What insecurities affect your daily life
55. What compliments are hardest for you to accept
56. What compliments feel true
57. What makes you feel confident
58. What makes you doubt yourself
59. What parts of your identity feel strong
60. What parts of your identity feel fragile
SECTION 7 — Life Satisfaction & Meaning
Explore what feels fulfilling, unbalanced, and meaningful in your life.
61. What areas of your life feel fulfilling
62. What areas feel unbalanced
63. What brings you joy
64. What brings you peace
65. What brings you purpose
66. What drains your motivation
67. What goals feel exciting
68. What goals feel overwhelming
69. What dreams have you put on hold
70. What dreams feel possible right now
SECTION 8 — Behavior & Habits
Notice the habits and behaviors that shape your days.
71. What habits help you feel healthy
72. What habits make life harder
73. What habits do you want to build
74. What habits do you want to release
75. What routines help you stay organized
76. What routines fall apart easily
77. What behaviors show up when you’re stressed
78. What behaviors show up when you’re calm
79. What behaviors show up when you’re lonely
80. What behaviors show up when you’re hopeful
SECTION 9 — Safety & Emotional Regulation
Reflect on what helps you feel safe and regulated emotionally.
81. What helps you feel emotionally safe
82. What situations make you feel unsafe emotionally
83. What helps you regulate your emotions
84. What makes regulation difficult
85. What grounding techniques work for you
86. What grounding techniques do you want to try
87. What helps you feel connected to your body
88. What helps you feel connected to your mind
89. What helps you feel connected to others
90. What helps you feel connected to your purpose
SECTION 10 — Future Vision & Healing
Imagine your healing, growth, and future self with gentleness.
91. What kind of person do you want to grow into
92. What emotional patterns do you want to change
93. What emotional patterns do you want to strengthen
94. What relationships do you want to nurture
95. What relationships do you want to redefine
96. What healing do you want to focus on
97. What support would help your healing
98. What boundaries would protect your healing
99. What habits would support your future self
100. What does a peaceful future look like for you