Understanding Emotional Patterns
Co-Regulation
Explore how safe connection and a steady presence can support calm.
Adapted from Therapy Den.
Resources • Educational series
Understanding Emotional Patterns
Gentle, practical guides to notice familiar responses and consider what might help you move forward.
Educational series
Understanding Emotional Patterns
Explore familiar patterns in self-worth, emotions, relationships, and boundaries through visual guides. Select a poster to read it at full size or download it for later.
Selected guides adapted from @terapeutadofuturobr; additional guides and worksheets adapted with credit to Therapy Den.
Understanding Emotional Patterns
The Body’s Alarm
Understand threat responses, notice early signals, and explore gentle ways to respond.
Adapted from Therapy Den.
Understanding Emotional Patterns
Grounding
Try an adaptable five-senses practice to reconnect with the present.
Adapted from Therapy Den.
Understanding Emotional Patterns
Face & Voice
Notice communication changes and support connection without making assumptions.
Adapted from Therapy Den.
Understanding Emotional Patterns
Family Patterns: Trauma Across Generations
Reflect on learned family responses and the choices you want to carry forward.
Adapted from Therapy Den.
Understanding Emotional Patterns
Touch & Boundaries
Recognize comfort signals, practice boundary statements, and respect consent.
Adapted from Therapy Den.
Printable worksheet
My Alarm Map
A printable worksheet to track activating situations, early warning signs, and helpful responses.
Adapted from Therapy Den.
Understanding Emotional Patterns
After the Threat
Explore possible responses after a frightening experience and gentle next steps.
Adapted from Therapy Den.
Printable worksheet
Small Practices for the Week
A seven-day tracker with optional grounding, movement, and connection practices.
Adapted from Therapy Den.
Understanding Emotional Patterns
Procrastination
Why delay can feel like relief—and how to recognize the avoidance cycle.
Adapted and translated from source material. Credit: Therapy Den.
Understanding Emotional Patterns
Your Inner Resources
Take inventory of values, needs, support, strategies, and progress already in your life.
Adapted and translated from source material. Credit: Therapy Den.
Understanding Emotional Patterns
Window of Tolerance
Understand stress responses and small steps that can support regulation.
Adapted and translated from source material. Credit: Therapy Den.
Understanding Emotional Patterns
Grief: Growing Around the Loss
Make room for life, meaning, and connection while carrying grief.
Adapted and translated from source material. Credit: Therapy Den.
Understanding Emotional Patterns
Family Patterns
Identify unspoken family rules and choose what to carry forward.
Adapted and translated from source material. Credit: Therapy Den.
Understanding Emotional Patterns
Boundaries
Explore how clear limits make room for a meaningful yes.
Adapted and translated from source material. Credit: Therapy Den.
Understanding Emotional Patterns
The Push–Pull Pattern
Recognize the cycle of closeness, withdrawal, and reassurance-seeking.
Adapted and translated from source material. Credit: Therapy Den.
Understanding Emotional Patterns
Emotions: Learning to Read the Signals
Notice what feelings may signal and pause before choosing a response.
Adapted and translated from source material. Credit: Therapy Den.
Understanding Emotional Patterns
Shame
Recognize how self-judgment can lead to hiding, withdrawal, and less connection, and reflect on taking responsibility without attacking your self-worth.
Understanding Emotional Patterns
Unhealthy Attachment
Explore how fear of losing connection can lead to reassurance-seeking and setting aside your needs, with reflection on independence and boundaries.
Understanding Emotional Patterns
Impostor Syndrome
Understand why achievements can feel undeserved, and recognize the cycle of doubt and over-preparation.
Understanding Emotional Patterns
Guilt
Explore the difference between guilt that signals harm and guilt linked to learned expectations.
Understanding Emotional Patterns
Difficulty Saying No
Recognize how fear of disappointing others can lead to automatic agreement, overload, and resentment.
Understanding Emotional Patterns
Inner Critic
Notice self-critical thoughts, demanding standards, and the ways they can shape your choices.
Understanding Emotional Patterns
Emotional Dependency
Explore patterns of reassurance-seeking and the balance between connection and independence.
Understanding Emotional Patterns
Self-Sabotage
Understand how discomfort with change can interrupt progress and reinforce familiar beliefs.
Understanding Emotional Patterns
Parentification
Learn how carrying adult responsibilities in childhood can influence caregiving, boundaries, and asking for help.
Understanding Emotional Patterns
Fear of Abandonment
Recognize how perceived distance can activate fear, reassurance-seeking, or withdrawal in relationships.
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