A question to begin with
What matters to you in this situation? What is missing, seems threatened, or deserves to be protected?
You can use this map on its own or after exploring the Emotion Word Finder.
Look through the groups below. Keep one or two possible needs, or add your own words. The categories may overlap; they are neither steps nor a hierarchy of priorities.
Finding some breathing room
- Rest
- Respite
- Personal space
- A sustainable pace
Relying on a more stable daily life
- Safety
- Predictability
- Sufficient resources
- Suitable living conditions
Finding your place with others
- Presence
- Belonging
- Consideration
- Reciprocity
Having a say
- Choice
- Room to manoeuvre
- Participation in decisions
- Respect for your limits
Seeing things more clearly
- Information
- Points of reference
- Understanding
- Coherence
Receiving support for what you carry
- Listening
- Practical help
- Shared responsibilities
- Recognition of your efforts
Making room for what gives you energy
- Enjoyment
- Learning
- Creativity
- Contribution
One need can be met in different ways
“I need some respite” leaves room for different possibilities. “I need this person to take care of every task tonight” already describes one specific response, which would need to take their availability and the context into account.
You can also recognize a need that is already being met and that you would like to preserve.
Keep in mind
- One emotion may invite you to explore several needs. There is no automatic one-to-one match between the two.
- The same need may be present alongside different emotions.
- Recognizing a need does not mean that one particular person has to meet it.
- Some needs call for material resources, services, or changes in the environment. They do not depend on your efforts alone.
- If the exercise increases your discomfort, you can pause or seek support without having found the exact word.
This map offers vocabulary to support personal reflection. It is neither a test nor a diagnostic tool.
Original tool and vocabulary developed for personal reflection by Judy Turcotte, S.W.