The Burden Release — Susie Munns

01 · RECOGNISE

What are you carrying?

Perhaps you're the one who keeps everything together, anticipates everyone's needs, or finds it hard to ask for help. You don't have to solve anything right now. Just notice.

One responsibility or worry that feels heavy today * How heavy does this feel right now? 7 / 10

0 · Not heavy10 · Extremely heavy

You can choose a general description instead of sharing anything deeply personal. Your answers are not submitted or stored by this tool.

02 · REFLECT

What makes it hard to put down?

Sometimes self-reliance is a strength. Sometimes it can become exhausting. We can gently explore the expectations beneath the burden, without assuming where they came from.

Which thought feels most familiar? (optional) If I don't do it, I might let someone down. Asking for help feels uncomfortable or unsafe. I should earn rest by getting everything done. It's easier if I just do it myself. I'm not sure, and that's okay.

What concerns you about doing less or asking for support? (optional)

You can leave either reflection blank and continue. If this brings up too much, pause or return to it another day.

03 · RELEASE

What really belongs to you?

Putting down a burden doesn't mean you stop caring. It means recognising where your responsibility begins and ends.

What feels most true about this burden? * Mine to care forI can take responsibility for my part without doing everything at once. Ours to shareI can invite help, ask for support or share the load. Not mine to carryI can care without being responsible for everything or everyone. I'm still figuring it outI can pause before deciding what to take on.

04 · GIVE PERMISSION

What do you need permission for?

Imagine speaking to yourself with the same understanding and kindness you offer everyone else.

Choose the permission you need most today * Rest without earning it Ask for help and accept it Say no without over-explaining Receive care and support Stop trying to fix everything Be human, not perfect

Your first name (optional, for your slip)

05 · REINFORCE

A gentle tapping practice

Your words below are shaped by what you chose. Tap gently on each point if you'd like, or simply read the phrases slowly. There is no right way to feel.

If you feel overwhelmed or uncomfortable, stop, look around the room and reconnect with the present. You can skip any phrase that doesn't feel right.

One final check-in

Before, this burden felt like out of 10. How heavy does it feel now? It's okay if the number hasn't changed.

Choose your number (0–10)

You do not have to make a huge change today. One small compassionate choice is enough. ♡