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Supporter Self-Care Plan

Assess burnout levels and build a sustainable self-care plan.

Week 11

Appendix K

Burnout Inventory

I feel more like a parent than a partner (1-5):

I do things myself because it's easier than asking (1-5):

I feel resentment about the imbalance in our relationship (1-5):

I've stopped prioritizing my own needs (1-5):

I feel guilty for being frustrated or angry (1-5):

Total score (5-25):

Compassionate Inquiry: The Six Questions

1. In my role as supporter, what am I not saying no to, even though I feel a no?

2. How does my inability to say no impact my life?

3. What bodily signals have I been ignoring?

4. What is the hidden story behind my inability to say no?

5. Where did I learn that story? Who taught me?

6. Where have I denied the yes to my own needs?

Which question landed hardest? What did you notice?

Self-Care Plan

One weekly activity that is JUST for me (non-negotiable):

One daily practice for emotional reset (5-10 minutes):

Who can I talk to about this? (friend, therapist, support group)

One boundary I need to set this week:

What I need to say honestly (write it here first):