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What this is
When shame is present, it often hijacks your response — pushing you toward hiding, numbing, or self-attack. But what shame makes you want to do and what you actually need are often opposites. This quick, low-demand check-in helps you name the shame state, notice the shame urge, and gently identify the real underlying need — then offers one small, concrete way to meet it with self-care.
Who it's for
You're frozen or overwhelmed by shame right now. You don't know what you need. Shame is telling you to hide, isolate, or punish yourself. You want a gentle, low-demand way to identify self-care.
Benefits
⚠ Precautions
Disclaimer
This is a self-help exercise based on self-compassion and needs-identification research. It does not diagnose, treat, or replace professionals. Everything stays on your device and is never uploaded.