Psychodynamic Tools
Resources to help you make the unconscious conscious, understand your relationship patterns, and integrate all parts of yourself.
Why Psychodynamic?
While ACT helps us accept and move forward, Psychodynamic therapy helps us understand why we got stuck in the first place. By exploring early life experiences and unconscious patterns, we gain the insight needed to break free from repetitive cycles.
Key Concepts
- • The Unconscious:Thoughts and feelings outside our awareness that drive behavior.
- • Defenses:Strategies we use to protect ourselves from anxiety.
- • Transference:Projecting feelings from past relationships onto present ones.
Core Worksheets
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Understanding Defense Mechanisms
Learn to identify the unconscious strategies (like projection and denial) used to avoid painful feelings.
Format: PDF
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Exploring Attachment Styles
Discover your blueprint for connection: Secure, Anxious, Avoidant, or Disorganized.
Format: PDF
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Meeting the Shadow
A guide to integrating the disowned parts of yourself—both the dark and the gold.
Format: PDF
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Transference & Relationships
Understand how past relationships shape your present reactions in therapy and life.
Format: PDF
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Anxiety Part 1: The Signal
Reframing anxiety as a messenger from the unconscious rather than a biological error.
Format: PDF
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Anxiety Part 2: Roots of Worry
Understanding how early attachment shapes your internal alarm system.
Format: PDF
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Anxiety Part 3: False Protection
How worrying acts as a defense mechanism to avoid deeper pain.
Format: PDF
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Anxiety Part 4: Building Capacity
Practical techniques to widen your window of tolerance and self-soothe.
Format: PDF
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Anxiety Part 5: The Internal Judge
Identifying the harsh superego voice that drives perfectionism and guilt.
Format: PDF
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Anxiety Part 6: Shame & Exposure
Understanding social anxiety as a defense against the fear of being seen.
Format: PDF
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Anxiety Part 7: Somatic Echoes
Decoding the physical symptoms of anxiety as memories held in the body.
Format: PDF
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Anxiety Part 8: Projection
How we displace our own internal conflicts onto the outside world.
Format: PDF
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Anxiety Part 9: Fear of Dependency
Exploring the link between hyper-independence and attachment anxiety.
Format: PDF
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Anxiety Part 10: Control vs. Trust
Surrendering the illusion of control to find true safety.
Format: PDF
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Anxiety Part 11: The Courage to Disappoint
Overcoming people-pleasing by tolerating the guilt of saying no.
Format: PDF
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Anxiety Part 12: Fear of Success
Understanding the 'Upper Limit Problem' and self-sabotage.
Format: PDF
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Anxiety Part 13: Reclaiming Desire
Transmuting anxiety into excitement and forward momentum.
Format: PDF
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Anxiety Part 14: The Good Enough Self
Replacing perfectionism with self-compassion and acceptance.
Format: PDF
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Anxiety Part 15: Connection as Regulation
Using relationships to co-regulate the nervous system.
Format: PDF
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Anxiety Part 16: The Integrated Self
Embracing anxiety as a part of the whole, rather than an enemy.
Format: PDF
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Depression Part 1: The Night Sea Journey
Reframing depression as a necessary descent into the psyche to retrieve lost vitality.
Format: PDF
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Depression Part 2: The Heavy Mask (Persona)
Understanding the exhaustion of performing a role and finding the True Self.
Format: PDF
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Depression Part 3: The Fortress of Defense
Approaching numbness and intellectualization as protectors rather than enemies.
Format: PDF
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Depression Part 4: Confronting the Shadow
Meeting the repressed parts of yourself that are draining your energy.
Format: PDF
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Depression Part 5: The Ancestral River
Identifying family trauma and transgenerational grief that isn't yours to carry.
Format: PDF
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Depression Part 6: The Wounded Child
Re-parenting the regressed part of self with validation instead of shame.
Format: PDF
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Depression Part 7: The Fire of Aggression
Reclaiming healthy fight energy and boundaries to break the freeze state.
Format: PDF
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Depression Part 8: The Wisdom of Dreams
Learning to track the symbols and messages your psyche sends you at night.
Format: PDF
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Depression Part 9: Dialogue with the Symptom
Using Active Imagination to speak directly to the depression as a messenger.
Format: PDF
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Depression Part 10: The Return of Eros
Seducing life force back into the body through sensory pleasure and creativity.
Format: PDF
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Depression Part 11: Weaving the New Myth
Rewriting your life story from 'victim' to 'initiate' and 'hero'.
Format: PDF
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Depression Part 12: Individuation & Meaning
Moving toward wholeness and finding the teleological purpose of your symptoms.
Format: PDF
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Depression Part 13: Sparking the Engine
Using behavioral activation to break the freeze state of depression.
Format: PDF
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Depression Part 14: Reconnecting the Bonds
Overcoming the depressive distortion of isolation.
Format: PDF
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Depression Part 15: Internalizing the Good
Rewiring the brain to hold onto positive experiences.
Format: PDF
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Depression Part 16: The Return
Integrating the wisdom of the descent into a new way of living.
Format: PDF