What's going on?

Pick whatever's closest to how you'd actually say it. If nothing here fits, you can search by name instead.

I'm angry and just need to get it out

Discharge anger without acting on it.

I'm angry and need to figure out what to do about it

Convert anger into one concrete next step.

I need to say what I never said

Say the unspoken thing to the person it's about, without sending it.

I hate them, or don't trust them, and can't tell fact from fear

Separate what's actually known from the story being told about someone.

I want them to regret losing me

Safely discharge a retaliatory impulse without acting on it.

I've lost respect for them and need space

Create distance without a full break.

I'm hostile and need to turn it into one real thing

Convert hostility into one keepable promise.

I can't stop comparing myself to them

Turn envy/comparison into a concrete next step, not endless measuring.

I can't stop checking them

Defer the urge to check to a concrete future check-in instead of acting now.

I'm competing with them and it's not my game

Set your own terms instead of playing by a comparison you didn't choose.

I hold on too tight and need to let something out safely

Write the possessive/controlling thought down instead of acting on it.

I'm afraid they'll replace me

Process the fear of being replaced, separate from ordinary comparison.

I feel like I'm not enough

Process a self-worth problem, not a comparison-to-a-specific-person problem.

I need them to notice or recognize me

Give yourself the acknowledgment you were seeking from someone else.

I need to be right, or I can't stop positioning myself above them

Either fact-check the belief driving it, or let go of needing to win it.

Something hit my pride and I keep reacting to it

Safely discharge the reaction instead of acting on it.

I feel like I need to control this

Turn the need for control into one concrete decision.

I need certainty and don't have it yet

Set a deliberate check-in instead of resolving the uncertainty now.

I feel like I've lost control and need to take it back

Confirm one concrete way agency is still real.

I keep replaying the conversation in my head

Write the obsessive thought down instead of sending or acting on it.

I'm too attached and need real distance

Sustain distance-creating action over an extended window, not a single decision.

I miss them but I shouldn't contact them

Write what's unsaid to someone missed, without reaching out.

I keep asking permission before I act

Commit to one decision made without seeking approval first.

I need to let this relationship die

Name what's being released and mark it let go.

I don't know what to do next and I've been avoiding it

Confirm the smallest identified action was, or will be, taken.

I'm scared I'll go back

Write the fear-driven message down instead of sending it or acting on the impulse.

I need to make a decision I'm afraid to make

Separate the real risk from the fear story, then decide.

I'm avoiding a deadline and need to just start

Commit to a start time for the first piece.

I did something wrong and need to admit it, privately

Write a private confession.

I feel fundamentally bad about myself and need to forgive myself

Write a self-forgiveness statement.

I keep re-litigating a choice I made

Separate fact from story about the decision, then decide whether to revisit it.

I want to make it right

Confirm a concrete repair action.

I blame myself for what happened

Separate your actual responsibility from what you're taking on unfairly.

I was humiliated and need to be ready next time

Separate what happened from the story, then prepare a response.

I never got closure

Write what's unsaid to the person who betrayed trust.

I need to say goodbye

Say everything, send nothing, leave with a goodbye you can keep.

I keep repeating this and need to break it

Name one concrete thing that breaks the pattern next time.

I keep sabotaging myself before I get there

Commit to catching the pattern earlier next time.

I need to say no without the spiral

Turn a boundary into one script you can actually say.

I feel numb and don't know what to do with that

Choose deliberate inaction as a complete step.