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The What’s Underneath My Reaction? Mini-Map is designed to help you slow down one strong emotional moment and understand what may be happening underneath your first reaction.
How to Use It:
To complete the Mini-Map digitally, download the PDF and open it in a PDF reader such as Adobe Acrobat Reader. You may also print it and complete it by hand.
Choose one recent moment when you felt especially activated with your partner.
Then move through the mini-map one layer at a time:
Start with what happened
Notice what you did to protect yourself
Name the emotion that showed up first
See if there was a softer feeling underneath
Notice the meaning or message you made of the moment
Ask whether it touched a sensitive place in you
You do not have to get every answer exactly right.
The goal is simply to get curious and see if you can understand one layer underneath your reaction.
Sometimes that little bit of understanding is enough to help you respond differently next time.
Ready to Go Deeper?
If this mini-map helped you recognize that there is more happening underneath your reactions, Roots Beneath the Cycle 150 takes you further.
In the course, you’ll learn how to understand:
your protective emotions
the softer emotions underneath
the meanings you make in vulnerable moments
the sensitive places that get activated
how present experiences can connect with older emotional patterns
The goal is not to judge your reactions.
It is to understand them well enough that you have more choice in how you respond.
PHONE: 801-899-9791 (text)
Steady Love provides relationship education and is not psychotherapy, medical care, diagnosis, or treatment. Counseling services are provided separately through Steady Love Counseling and are available only where Angie Bledsoe, LMFT is authorized to practice.
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