Use this for one specific moment, not your whole life story. This is the system that registers separation, loss, and feeling cut off from the people who matter. Missing someone is not a weakness — it is the same wiring that makes connection possible. You are simply noticing whether this is a body-first ache, a learned trigger firing, or a mind-led story about being alone.
Write down one current situation. Example: “They didn't reply and I felt dropped” or “The house is quiet and it hit me.”
1. How did the feeling arrive?
2. What feels strongest right now?
3. If you ask “what set this off?”, what fits best?
4. What happens if you try to reason with it?
5. What kind of pattern is this?
6. What helps most in the moment?