Emotional Needs Clarification Worksheet

Use this worksheet to clarify your needs and share them with your partner without guesswork.

Step 1: Identify Your Core Emotional Needs

Check the boxes that feel true for you right now:

• I need reassurance that I am loved and valued
• I need time together to feel connected
• I need personal space or quiet time to recharge
• I need physical touch or affection
• I need clear words of appreciation
• I need help with daily responsibilities or tasks
• I need patience when I am overwhelmed

Step 2: Clarify How This Need Shows Up

Finish these prompts in your own words:

• When I feel [emotion], what I need most is [need].
• I know my need is met when my partner [specific action].
• It is harder for me when [example of unmet need].

Step 3: Communicate With Your Partner

Try using this EFT-inspired sentence frame:

“When I feel [trigger], I need [specific support]. It helps me feel closer to you when you [action].”