MASKING & BEING MORE MYSELF
A gentle reflection worksheet
Space to Breathe Therapy
Masking can help someone move through environments that do not always feel safe or accepting. It can also take significant energy. This worksheet offers a private space to notice when you mask, what you feel you need to hide or change, and what helps you feel more like yourself.
WHAT THE WORKSHEET EXPLORES
The prompts invite you to consider where masking shows up, why it may feel necessary, and how it affects your energy. You can think about who you feel most yourself around, what safe unmasking might look like, and what you would like to stop apologising for. The final prompt asks for one way you could make more room for yourself.
There is no expectation to unmask everywhere or with everyone. Masking may be a way of managing real social, sensory, or safety demands. You get to decide where, when, and with whom it feels safe to be more yourself.
HOW TO USE IT
Take one prompt at a time. You can write a few words, draw, or simply think about your answers. Specific examples may help you notice patterns: a place where you felt you had to monitor yourself, a person who made it easier to relax, or an activity that left you feeling drained.
You do not need to complete every section in one sitting or share your answers. If it feels helpful, choose one small way to make more room for yourself and review how it feels. Your needs can change between settings and over time.
This is a reflection worksheet, not a diagnostic test. There are no right answers; keep what feels useful and leave the rest.
