My Healing Map
Get curious, open up, and focus your energy on what matters to you.
Before you start
Your therapist shared this with you to help you both understand what's keeping you stuck, what matters to you, and one small next step.
Go gently
- Go at your own pace. There are no right answers.
- Skip anything you don't want to answer.
- If it starts to feel like too much, pause. Take a breath, look around the room, and come back later or bring it to your next session.
Your first name or initials
So your therapist knows the map is from you.
What brings you to therapy right now?
What are you struggling with? What does feeling stuck look like for you?
This is not for emergencies. If you are in crisis, call or text 988 in the US, call your local emergency number, or contact your therapist.
Step 1 · Get Curious
What keeps you stuck?
Three patterns can keep us stuck after hard things happen. Tap any that fit, and add your own words.
Avoiding pain
What feelings do you try not to feel? How do you avoid them?
Stuck in your head
What thoughts or stories do you get caught in?
Holding on too tight
What do you grip, or try to control?
These all make sense
- Your body is doing its job.
- Your mind is trying to help.
- You're doing your best to get through it.
What have you tried?
What have you done to feel better? How has it worked in the short term? And in the long term? What has it cost you?
Step 1 · Get Curious
What matters to you?
Values are how you want to be, not something you finish. Take your time with these.
A life that matters
What would a fulfilling life look like for you? How do you want to show up? What is most important to you? What is worth your energy?
Sore spot
What is troubling you most right now? We often hurt where we care. What might this pain say about what matters to you?
Sweet spot
Think of a recent moment of sweetness, even a small one. What was happening? What did it hold that matters to you?
Your values in a few words
Step 1 · Get Curious
What is your genius?
Your strengths, talents, interests and the way you care for people. What's strong in you, not just what's hard.
Your strengths
The last time you faced something hard, what strengths did you show?
At your best
When you're at your best, how do you show up for others? What helps you steady when things get hard?
Your genius in healing
How could your strengths help you now?
Step 2 · Open Up
Open up
To your feelings, to your mind, and to your wise self. A little at a time, and only as much as feels okay.
Open up to feeling
Is there a feeling you could make a little room for, in service of what matters to you? You choose how much.
Making room is not
Approving · Liking it · Being passive · Putting up with harm · Giving up
Making room is
Willingness · Allowing · Curiosity · Openness · Letting go · Courage
Open up your mind
You can have a thought without it running your life. What thoughts can you step back from or hold lightly?
Open up to your wise self
What would you say to a friend going through this? Could you offer some of that kindness to yourself? Who could you let support you?
Step 3 · Focus Your Energy
One small step
Small steps, using your strengths, toward what matters, with compassion.
A small step
What is one small, doable thing you could try this week?
Using your strengths
Which of your strengths will you bring to it?
Toward what matters
Which value does this step move you toward?
With compassion
How will you be kind to yourself if it's hard, or if it doesn't go as planned?
For your next session
Is there anything you'd like your therapist to know, or to talk about next time?
Your map
Here's everything you wrote. Look it over, then send it to your therapist.
Send to your therapist
Email opens your own email app with your map filled in. Email isn't always private, so if you'd rather, copy it, bring it to session, or send it the way your therapist prefers.
ACT Tools
A library of practical PDFs you can download and use right away.
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ACT: Identify Your Personal Values
Clarify what truly matters to them—across relationships, work, health, and more.
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Cognitive Defusion Technique
Notice and name negative thoughts and create space between their inner dialogue and their lived experience.
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Being Present: Coming Home To This Moment
Gently return to the present moment using mindfulness and ACT-based exercises.
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Perspective Taking — Finding Your Flexible Self
Explore multiple perspectives with greater psychological flexibility and self-awareness.
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Acceptance — Making Space for What’s Hard
Acknowledge distressing thoughts and emotions without judgment. Grounded in acceptance and commitment therapy (ACT)
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Committed Action — Creating the Life You Want to Live
Explore meaningful values and turn them into specific, realistic goals.
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What Is Psychological Flexibility?
Use this resource to explore how greater flexibility supports mental health, resilience, and long-term well-being.
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Energy Audit Worksheet
Reduce energy drains and increase energy gains by applying Wise Effort to various life domains.