Many relationship issues start with unnamed emotions and unstated boundaries. Name and regulate first, then communicate outward.
Module overview
Daily 2-minute scan
| Question | Note |
|---|
| Body sensation now? | Shoulders, stomach, ease |
| Dominant emotion word? | See emotions table |
| Underlying need? | Rest, respect, certainty |
| One boundary today? | e.g. no work chat after 10 pm |
Trigger map (quarterly)
| Trigger | Default reaction | Healthier swap |
|---|
| Criticism | Defend / people-please | Pause—“I need a minute” |
| Ignored | Spam / withdraw | Direct ask for time |
| Unfair load | Resentment | SBI + RACI |
Awareness ≠ selfishness
- Goal is clearer participation, not demanding everyone fix your feelings.
- “My feeling is valid” ≠ “My request must be granted.”