How to use this worksheet
Use this page to gently notice when, where and around whom you mask. Think about the parts of yourself you may change, hide or suppress to fit in—such as your communication style, movements, sensory needs, emotions or need for breaks. Then explore how masking affects your energy and where you feel safest being more naturally yourself.
There is no expectation that you should unmask everywhere. Take your time and only explore what feels comfortable and safe.
How it can help
This worksheet can help you recognise how much energy masking may be using, understand why you have developed certain coping strategies and identify people or environments where you feel more accepted.
It can also help you think about what safe unmasking means for you. This might include allowing yourself to stim, communicating more directly, asking for sensory adjustments, taking recovery time, saying no, or no longer apologising for needs that are simply part of how you function.
The aim is not to remove every mask. It is to help you make more conscious choices about when you adapt, when you protect yourself and when you can make more room to be yourself.
