✦ A Free Worksheet for Emotional Awareness, Healing, and Connection
If you’ve ever found yourself overwhelmed, over‑responsible, or caught in a familiar emotional loop with someone you care about, you’re not alone. Many of us slip into old patterns without realising it — especially when we’re stressed, hurting, or trying to protect something tender inside us.
Today, I’m sharing a free downloadable worksheet (PDF + Word) designed to help you gently explore these patterns through a compassionate reframing of the Drama Triangle. This resource is suitable for individuals, therapists, coaches, and anyone supporting others. Whether you’re navigating your own emotional landscape or guiding someone else through theirs, this tool offers a soft, steady way in.
○ What This Worksheet Is About
The original Drama Triangle describes three roles people can fall into during moments of emotional intensity:
- Victim — feeling powerless or overwhelmed
- Persecutor — feeling angry, reactive, or controlling
- Rescuer — feeling responsible for fixing others
These roles are not character flaws. They’re protective strategies — ways we learned to cope, stay safe, or stay connected.
This worksheet gently reframes these roles into:
- Needing Support
- Respectful Challenger
- Supportive Partner
Each section includes:
- A compassionate explanation of the role
- Open questions for self‑reflection
- Sentence starters to help you explore what’s happening inside
- A tiny grounding practice
- A simple “sciency bit” to help you understand what’s happening in your nervous system
It’s trauma‑sensitive, non‑judgemental, and designed to meet you exactly where you are.
○ Who It’s For
This worksheet is intentionally versatile and accessible. It’s ideal for:
✧ Individuals …who want to understand their emotional patterns, soften self‑criticism, or explore healthier ways of relating.
✧ Therapists, counsellors, and coaches …who want a gentle, ready‑to‑use tool to support clients in exploring relational dynamics without shame or blame.
✧ Couples or friends …who want to understand each other’s protective patterns with more compassion.
✧ Anyone healing, growing, or reconnecting with themselves …at their own pace, in their own way.
○ Free Downloads
You can download the worksheet in whichever format works best for you:
- ⬇️ PDF Version — beautifully formatted, and ready to print
- ⬇️ Word Document — editable, adaptable, and therapist‑friendly
You’ll find direct download links at the bottom of this blog post, so there’s no need to search.
○ Want More Free Worksheets?
If you’d like gentle tools like this delivered straight to your inbox, you can subscribe for free. Every time a new worksheet or blog post is published, you’ll automatically receive an email with:
- A description of the new resource
- A direct download link
- Suggestions for how to use it
No spam. No pressure. Just free, compassionate support.
○ Your Engagement Helps Others Find Support
If this resource feels meaningful, please consider:
- Liking this post
- Sharing it with someone who might benefit
- Leaving a comment about what resonated
Your engagement helps these free tools reach people who may be struggling quietly and need something gentle to hold onto.
○ Visit the Growing Library
At the bottom of every blog post, you’ll find direct links to:
- The PDF download
- The Word download
- The main website, where a growing library of free worksheets lives
You’re welcome to explore, save, print, or share anything that supports your wellbeing or your work with others.
✹ A Soft Invitation
This worksheet was created with care — for anyone moving through something tender, uncertain, or important. Whether you’re processing pain, seeking clarity, rebuilding trust, or simply needing space to breathe, I hope it offers you a moment of steadiness.
You’re welcome here. You’re not alone. And you’re allowed to take your time.
Little Minds Thrive 
Leave a comment