Congratulations for being here, you are doing the work and taking control!
A Somatic Rewiring Worksheet
Name: ___________________________
Date: ___________________________
STEP 1: Separate Your Identity From the Condition
Old Pattern:
“I am anxious.”
“My depression.”
“My migraines.”
When we fuse identity with symptoms, the nervous system organizes around that identity.
Reflection
What condition have I unconsciously made part of who I am?
How do I typically speak about it?
What might change if I saw this as a temporary pattern instead of my identity?
Rewire
Complete this sentence:
“I am not my ___________. I am a person experiencing ___________.”
Now imagine:
If healing were possible, what would be on the other side?
What would my life look like?
STEP 2: Reconfigure a Key Memory (Memory Reconsolidation)
Unprocessed emotional memories keep the amygdala activated. When safely revisited and updated, the nervous system recalibrates. NOTE: If the memory is took triggering, work through it with an experienced somatic practitioner.
Identify
A memory that still carries emotional charge:
When I recall it, what do I feel in my body?
Where do I feel it?
Update
What did I believe about myself in that moment?
Was that belief objectively true? Or was it a younger interpretation?
What is a wiser, adult perspective now?
Close your eyes and imagine the memory again — but this time insert:
• Your present self
• Support
• Strength
• A new conclusion
What shifts in your body as you do this?
STEP 3: Step Into the Healed Identity
Neuroplasticity requires repetition. Identity shifts when behaviour aligns daily.
Define Your Healed Self
If I were already healed, I would:
Think like this: __________________________________
Speak like this: __________________________________
Act like this: __________________________________
Daily Evidence
One small action I will take today that aligns with my healed identity:
This is how I cross the river of change — one regulated step at a time.
Integration Statement
My mind and body have the capacity to heal.
Signature: ___________________________
Darene Puttergill Holistic Mind-Body Health 