Unmasking Me Workbook
Therapeutic Companion
Authentic Pulse
A Somatic & Self-Advocacy Journey to Safe Unmasking
PART 01 : SOMATIC CUES
Explorer:
Date:
The Physical Toll of the Mask
Masking is more than a social strategy; it is a full-body exertion. Before your conscious mind registers burnout, your nervous system is already sounding the alarm. Learning to detect these quiet, physical warnings allows you to intervene before exhaustion takes over.
Activity 1: The Body Map
Scan your physical body right now or recall your state during high-masking social environments. Describe the sensations you feel in each area below:
Head & Jaw
Clenching, temples throbbing, behind eyes, heavy gaze.
Neck & Shoulders
Hunching, tight muscles, protective posture, weight.
Chest & Breath
Shallow breaths, holding breath, tight ribcage.
Somatic Hubs
Stomach & Gut
Butterflies, acidity, nausea, tight knot.
Hands & Feet
Stimming suppressed, tapping, restless legs.
Overall System
Brain fog, floaty/dissociated feeling, exhaustion.
Activity 2: My Burnout Warning System
Map your specific somatic cues to three levels of severity to prevent total sensory/cognitive shutdowns.
01
Level 1: The Flicker (Early Warnings)
Subtle changes: rubbing temples, zoning out, heavy eyes.
02
Level 2: The Heat (Impending Burnout)
Moderate: light/sounds hurt, absolute depletion, silence.
Authentic Pulse Workbook Page 1 of 4
Therapeutic Companion
Sensory Safehouse
Honoring Sensory Limits & Accommodating Your System
PART 02 : SENSORY AUDIT
Dismantling Sensory Masking
Sensory masking involves actively suppressing your discomfort in overwhelming environments (e.g., sitting silently under buzzing fluorescent lights or forcing eye contact despite neurological friction). Authentic unmasking requires auditing these spaces and replacing performance with accommodation.
Activity 1: The Sensory Audit
Reflect on common environments (school, office, home, public transit) and fill in the blanks below:
Sensory Channel
How I Mask / Suppress
The Somatic Cost
The Accommodation Alternative
Auditory Buzzing lights, open chatter
Visual & Eye Forced contact, screens
Tactile & Motor Holding still, tight outfits
Social Energy Forced chat, scripting
Activity 2: Sensory First Aid Kit
Pick three sensory accommodations you will commit to utilizing in your daily life over the next week to conserve raw energy. Draw or list them inside the kits below:
Tool 1
Tool 2
Tool 3
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Therapeutic Companion
Unmasking Sandbox
Mapping Low-Risk Spaces and Designing Micro-Experiments
PART 03 : TESTING GROUNDS
The Sandbox Strategy
Unmasking isn't a permanent switch; it's a dial. Going "fully unmasked" everywhere can feel overwhelmingly vulnerable and unsafe. The Sandbox is a low-risk environment—a specific physical space or a select, safe person—where you can test-drive authentic actions before taking them into "the wild."
Activity 1: Mapping My Ecosystem
Categorize your routine environments, identifying where you can drop the mask and where conservation is key:
The Vault
Zero-mask spaces. Safe, understanding people. Decompression.
The Sandbox
Low-risk test beds. Quiet zones, understanding peers.
The Wild
Sensory-dense. Energy conservation and play roles as needed.
Activity 2: My Sandbox Experiments
Select 1 small behavior you usually suppress and plan a controlled sandbox experiment:
Unmasking Micro-Action e.g., Declining forced eye contact layout, stimming hand objects.
Target Sandbox (Where & Whom?) e.g., Sync meeting with a trusted colleague, quiet study nook.
Before: Nervous System Prep
After: Energy Restoration Plan
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Therapeutic Companion
My Script, My Boundary
Assertive Self-Advocacy without Explanation or Apology
PART 04 : ADVOCACY SCRIPTING
The Power of clear boundaries
Assertive self-advocacy doesn't mean sharing your entire diagnosis or defending your biology. It is the simple, clear link between your physical environment, your somatic reality, and an actionable request. This preserves your relationships while fiercely protecting your battery.
The Boundary-Script Formula
Avoid defensive over-explaining. Rely on a three-stage assertion structure:
State The Sensation "The buzz is too loud..."
State Your Action "I'm putting in Loops..."
State The Outcome "...so I can focus."
Activity 1: Custom Scripting Studio
Draft simple, comfortable verbal scripts for your regular routines:
Scenario A: Controlling Sensory Space
Wearing headphones, requesting lowered shades, or changing seating layout.
Scenario B: Exit Strategies & Energy Limits
Leaving a gathering early, taking a sudden rest, or declining invitations.
Scenario C: Cognitive & Processing Time
Requesting written instructions, pausing a meeting, or delaying a reply.
Authentic Pulse Workbook Page 4 of 4
