Energy Protection Grounding Worksheet
A trauma-informed educational wellness worksheet for reflection, choice, self-care, and support.

Use this at your own pace. Skip, adapt, pause, or stop. You are allowed to choose what fits your body, culture, privacy, energy, safety, access needs, and real-life limits today.

A printable reflection and practice resource Created by Michelle D. Elder, MSW, LMHC. This worksheet is a free educational wellness resource from My Reflective Collective.
Use what supports you. Skip, pause, adapt, or connect with a licensed therapist, healthcare provider, advocate, or trusted support if reflection brings something up.
Important information before you begin
Energy Protection & Nervous System Regulation Worksheet
Choose what is appropriate for you ________________________________________________________________________ ________________________________________________________________________ Participation is voluntary. You may skip a prompt, keep your eyes open, change an exercise, pause, or stop. Some material may bring up discomfort, strong emotions, memories, dizziness, or physical sensations. The resource may use clinical or wellness terms to explain general concepts; those terms are not a personalized assessment or recommendation.
No promised outcome
No particular physical, emotional, legal, relationship, or other result is promised. Information can become outdated, and experiences differ. Consult an appropriately qualified professional about your individual needs, medications, health conditions, safety, legal matter, or treatment decisions.
Emergency and crisis needs call or text 988 for suicide or crisis support. Call 911 for an immediate emergency when that is safe and appropriate. Outside the United States, use your local emergency or crisis resources.
By continuing, you acknowledge that you have read this page and understand the resource's educational scope.
Last reviewed
for web publication: June 27, 2026.
immediate danger or medical emergency. Call or text 988 in the U.S. or Canada for suicide or mental health
crisis support. Copyright Michelle
Energy Protection & Nervous System
Regulation
Worksheet
Preparing for a Difficult Family Event
⁄ First: Why This Feels So Intense (Neuroscience
Explanation)
If you are feeling anxious, tense, or having intrusive memories before this event, your brain is not overreacting - it is remembering .
When someone has experienced emotional harm, rejection, manipulation, or trauma from a ________________________________________________________________________ ________________________________________________________________________ person before, the brain stores those experiences in emotional memory networks.
The part of the brain that detects threat (the amygdala) does not always
distinguish between:
l A real current threat l A memory of a past threat So when you think about the upcoming event, your nervous system may activate as if it is happening now.
This can cause:
l Racing thoughts
l Intrusive memories
l Tight chest or stomach
l Irritability
l Catastrophic thinking
l Urge to avoid This is a survival system trying to protect you.
The goal is not to force yourself to "just calm down."
The
goal is to help your nervous system feel safe enough to choose how to respond.
- Part 1: Regulating Anxiety Before the
Event
- Thought Reframe Practice
Write down the intrusive thought:
Example: "They're going to embarrass me again."
Now answer:
1. Is this a memory or a guaranteed future event?
2. What evidence do I have that I can handle difficult moments?
3. What has changed about me since the last negative experience?
New balanced thought:
- Daily 5-Minute Nervous System Reset (Practice 1-2 Weeks Before)
Slow breathing:
l Inhale 4
l Hold 2
l Exhale 6-8
Repeat
8-10 times.
Long exhalation tells the body: "I am not in immediate danger."
- Grounding Phrase Practice
Create a phrase you will use when anxiety rises:
Examples:
l "This is a memory, not a current threat." l "I am safe right now." l "I have choices." l "I can leave if I need to."
Write yours:
Practice saying it calmly each day.
- Part 2: Energy Protection Plan
- Define Your Boundaries Before You Go
What topics are off-limits? ________________________________________________________________________ ________________________________________________________________________ What behaviors will you not tolerate? ________________________________________________________________________ ________________________________________________________________________ What will you do if a boundary is crossed? ________________________________________________________________________ ________________________________________________________________________
Examples:
l Walk away
l Change subject
l Short neutral response
l Leave early
Your exit plan:
Knowing you have an exit reduces anxiety significantly.
- Part 3: Intrusive Thought Calming Tool
When a bad memory pops up:
1. Say: "That was then."
2. Look around and name 5 current objects.
3. Take 3 slow breaths.
4. Remind yourself: "I am not trapped."
This helps shift from memory network fi present awareness.
- Part 4: Neutral Response Scripts
Practice ahead of time:
l "I'm not discussing that." l "That's not something I want to get into." l "Let's change the subject."
l Smile + short answer + disengage Rehearsal lowers anxiety. 
- Part 5: During the Event - 60-Second
Reset
If overwhelmed:
1. Go to bathroom or outside.
2. Put feet flat on floor.
3. Take 5 slow breaths.
4. Press hands together firmly for 10 seconds.
5. Say: "I am in control of how long I stay."
- Part 6: Confidence Rebuild
Write 3 strengths you bring into this event:
1. 2. 3.
Write 3 ways you have grown since the last negative experience:
1. 2. 3.
You are not the same version of yourself.
- Part 7: Aftercare Plan
After the event, I will:
- Journal
- Take
a bath/shower 
- Go
for a walk 
- Call
a safe person 
- Rest
- Limit
rumination 
- Do
something comforting
Post-event reflection:
What went better than expected? ________________________________________________________________________ ________________________________________________________________________ What boundary did I maintain? ________________________________________________________________________ ________________________________________________________________________ What am I proud of? ________________________________________________________________________ ________________________________________________________________________
- Final Reminder
Anxiety before difficult family contact does not mean you are weak.
It means your nervous system remembers.
Your job is not to control them.
Your job is to protect your peace and stay regulated.
You are allowed to:
l Leave
l Be neutral
l Say no
l Not engage
l Protect your energy danger or medical emergency. Call or text 988 in the U.S. or Canada for suicide or mental health crisis
support. Copyright Michelle D. Elder,
MSW, LMHC. My Reflective Collective.
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Immediate danger or medical emergency: call 911 | U.S. crisis support: call or text 988 | Michelle D. Elder, MSW, LMHC