Practice
Mapping my loop.
Pick one real situation you tend to avoid and walk it round the loop. Not all avoidance is a problem: some protects a real need. This helps you see which kind this is.
Members can fill this in online and keep their answers in their Library. Come back and edit it any time. Or download the PDF to print.
The worksheet, as designed. The same content is written out below.
01
My loop
Start at the top and follow the arrows round.
On the sheet the five steps sit in a circle joined by arrows, 1 at the top and running clockwise back round to 1.
1 TriggerA place, person, task or thought.
2 What my brain saysThe "what if", the dread, the story.
3 What I do to get awayAvoid, escape, check, ask, put it off.
4 Relief I getWhat eases, and for how long?
5 What it costs meWhat gets smaller? What do I miss?
Step-off point Pick one
Circle the arrow where you could try something different next time.- Between 1 Trigger and 2 What my brain says
- Between 2 What my brain says and 3 What I do to get away
- Between 3 What I do to get away and 4 Relief I get
- Between 4 Relief I get and 5 What it costs me
- Between 5 What it costs me and 1 Trigger
02
Which kind is this?
Tick what's true for this situation.
Protective Tick all that apply
meeting a real need- It meets a real need: senses, energy, safety
- Afterwards I feel okay, not just relieved
The loop Tick all that apply
feeding a fear- It's driven by fear or "what if"
- The relief fades fast and my world shrinks
So this one is mostly: Pick one
- protective
- the loop
- a bit of both
03
Tiny steps toward it
If it's the loop, pick a first step small enough to feel doable.
1 Smallest step
2 Next step
3 A bit braver
For reflection and practice, not diagnosis. Bring it to your next session if you'd like to talk it through.