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  • Jenn Jones

Return Map Worksheet: Navigating Your Personal Underworld

Updated: Mar 20

Welcome to the Return Map Worksheet: your personalized compass for navigating the depths of your challenges and recognizing the heights of your strengths. Crafted with care, this worksheet serves as your guide, tailored to your unique journey. Its purpose is to empower you, illuminating the way toward resilience as you navigate the twists and turns of life. Remember, this map is exclusively yours, crafted to inspire and empower you on your transformative journey.

 

Section 1: Embracing Your Shadows

In this section, confront your fears and challenges head-on. Acknowledge them, for in acknowledging, you begin the process of overcoming. Recognize your strengths, those internal fortitudes that have carried you through life's adversities. These are the pillars upon which your resilience stands.


Identify Your Fears and Challenges:

  • Write down specific fears, anxieties, or struggles you face.

  • Be honest and specific; acknowledging these challenges is the first step to overcoming them.

Acknowledge Your Strengths:

  • Reflect on your past experiences. What qualities within you helped you face adversity?

  • List your inner resources and personal strengths.


Section 2: Discovering Your Purpose

Delve into your passions, those activities that make time stand still, and define your goals, both immediate and distant. Your passions breathe life into your purpose, and your goals provide the roadmap toward your dreams.


Explore Your Passions:

  • What activities make you lose track of time? Write down your hobbies, interests, or causes that ignite your passion.

Define Your Goals:

  • What do you aspire to achieve? List both short-term and long-term goals that give you direction and purpose.



Section 3: Navigating Mental Health Language

Explore the intricate landscape of your emotions. Use the feelings wheel as your compass, guiding you through the nuances of your feelings. Identify triggers, those elements in your life that provoke reactions. Understanding these emotions and triggers grants you mastery over your emotional well-being.


Understand Your Emotions:

  • Use a feelings wheel to help you identify and express your emotions accurately.

  • Write down emotions you commonly experience.

Recognize Triggers:

  • Identify situations, places, or people that trigger negative emotions or reactions.

  • Understanding your triggers empowers you to cope with them effectively.


Section 4: Prioritizing Self-Care

Recognize the importance of self-care as you list activities that nurture your soul. Establish boundaries that protect your mental and emotional space, allowing you to flourish amidst life's demands.


Identify Self-Care Practices:

  • List activities that bring you joy, relaxation, and peace.

  • These could include meditation, exercise, creative hobbies, or spending time with loved ones.

Establish Boundaries:

  • Determine what boundaries are essential for your mental and emotional well-being.

  • Be clear about what you will and won’t tolerate in your interactions and relationships.


Section 5: Crafting Your Personal Return Map

Celebrate your victories, no matter how small they may seem. Identify your support systems, those invaluable networks that uplift and strengthen you. Create a crisis plan, empowering you to face even the darkest of moments with a prepared and resilient spirit.


Record Your Victories:

  • Document instances where you’ve overcome challenges. These can be significant milestones or small daily achievements.

Identify Support Systems:

  • List down people, organizations, or communities that offer support. (The Resource Hub can provide additional ideas if needed)

  • Include friends, family, therapists, or support groups.

Create a Crisis Plan:

  • Outline specific steps and contacts for crisis situations.

  • Include emergency hotlines, trusted friends, or family members who can be contacted in times of extreme distress.


Section 6: Conclusion - Embracing Your Resilience

In this final section of your Return Map, take a moment to reflect on your journey. Acknowledge the strength and courage it took to explore your shadows, define your purpose, understand your emotions, prioritize self-care, and identify your support systems. Embrace the resilience within you, recognizing that you possess the power to overcome challenges and emerge stronger.


Reflecting on Your Return Map:

  • Revisit the victories you’ve recorded and the support systems you’ve identified. Take pride in your accomplishments and the connections you’ve made.

  • Affirm your resilience: Write a statement acknowledging your ability to face adversity with courage and determination. This affirmation serves as a reminder of your strength.

  • Set intentions: Commit to revisiting your Return Map periodically. Acknowledge that your journey is ongoing, and your map can evolve as you grow and change.

  • Express gratitude: Consider expressing gratitude for the positive aspects of your journey. Gratitude can be a powerful tool for fostering resilience and perspective.


By embracing your resilience and acknowledging the progress you’ve made, you are not just completing a worksheet; you are celebrating your ability to navigate your personal Underworld. Your Return Map is a testament to your strength, a tangible reminder of your capacity for growth and transformation.

 

May your Return Map continue to guide you on your journey, illuminating your path and empowering you to face life’s challenges with grace and resilience. If you're seeking personalized guidance or support on your path, I invite you to reach out. Together, we can explore how I can assist you further and navigate your journey with clarity and confidence.


*Crafted with compassion by The Body Grief Coach
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