6. What Do I Actually Need?

So much of what leaves us feeling depleted, resentful, or quietly stuck comes down to one thing: unmet needs we haven't yet been able to name. This workbook helps you do exactly that — in a way that is honest, grounded, and free of the guilt that so often gets in the way. The Wheel of Self-Care helps you take an honest look at how well your needs are being met across seven key life areas.

Drawing on the NVC (Nonviolent Communication) needs inventory and Maslow's hierarchy, What Do I Actually Need? guides you through a clear-eyed look at what you're genuinely missing, and what you've been substituting for it. You'll explore the connection between unmet needs and stress, boundary erosion, and the patterns that keep showing up in your life — and begin to understand what it would actually look and feel like to have those needs met.

Inside, you'll find a guided needs inventory to help you name what's present beneath the surface, reflective exercises connecting your needs to your nervous system responses, and a personal sanctuary visualisation — accessible via a guided audio recording — to help you find a sense of safety and restoration from the inside.

This is a fillable PDF — type directly into the fields on screen or print and work through it by hand. Knowing what you need is not selfish. It is the foundation of everything else.