Shame Spiral Workbook: A Reflection Journal

Description

Interrupt the spiral before it takes the evening

One small mistake at work and you want to disappear for a week. The thought replays on the drive home, at dinner, and again at 2am.

This 16-page reflection journal names the stages of a shame spiral, from trigger to negative self-talk to withdrawal, then gives you a page for each stage. You map your triggers, the people who set the spiral off, the thoughts you ruminate on and how your body reacts. It ends with an action plan and a self-compassion break you practise in under a minute.

Inside this journal

• Introduction to shame and the stages of a spiral
• Your triggers
• Overcoming shameful thoughts and beliefs
• Rumination patterns and behavioural patterns
• Shame symptoms in the body
• Shame-inducing people and the impact on relationships
• Self-compassion break
• Support network
• Action plan for preventing shame spiralling
• Shame spiral visualisation
• Reflective journal prompts

PDF, 16 pages. Print at home or fill in on screen. Instant download after payment.

This workbook is an educational resource. It does not replace therapy, medical care or crisis support. If you feel unsafe, contact your GP, NHS 111 or your local emergency services.