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Talk Shame · 31-day guided journal

31 days of bringing light to a heart that wants to hide

Short video lessons explain how an emotion works; the matching workbook gives you one page a day to practice.

  • 18 video lessons
  • 31 days
  • 111-page PDF · A5
  • EPUB included
  • 12-page midpoint reflection

Recommended · Course + workbook

  • ▶18 video lessons · Emotions & Mindfulness
  • ✎Talk Shame workbook · PDF + EPUB

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Workbook only · 111-page PDF + EPUB

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For schools & universities

The first three days

  1. DAY 1The Wish to Hide Has a Name
  2. DAY 2Doing Wrong and Being Wrong
  3. DAY 3The Fear of Being Cut Off

The 31-day path

DAY 1–14 · Noticing

  1. DAY 1The Wish to Hide Has a Name
  2. DAY 2Doing Wrong and Being Wrong
  3. DAY 3The Fear of Being Cut Off
  4. DAY 4The Body Shrinks First
  5. DAY 5Embarrassment, Humiliation, and Shame Are Different
  6. DAY 6A Gauge That Guards Belonging
  7. DAY 7Everyone Feels It, No One Says It
  8. DAY 8What I Hide Grows Larger
  9. DAY 9Where Did My Inner Critic Come From
  10. DAY 10An Old Script
  11. DAY 11The Armor of Perfection
  12. DAY 12People Notice Me Less Than I Think
  13. DAY 13When Shame Leaps Out as Anger
  14. DAY 14The Ways I Tried to Switch It Off

Midpoint reflection · 12 pages

  1. Patterns
  2. Body signals
  3. Needs
  4. Support
  5. A small plan for the next 7 days

DAY 15–31 · Meeting it differently

  1. DAY 15Naming It Makes It Smaller
  2. DAY 16Spoken, It Shrinks; Hidden, It Grows
  3. DAY 17Choosing Whom to Tell
  4. DAY 18To Myself, As I Would to a Friend
  5. DAY 19The Fact That It Isn’t Only Me
  6. DAY 20Showing Yourself Is Courage
  7. DAY 21When It’s Too Heavy to Carry Alone
  8. DAY 22The Order of Forgiving Myself
  9. DAY 23An Apology Turns Shame Into Guilt
  10. DAY 24A Line Against Relationships That Shame Me
  11. DAY 25Begin by Opening the Body
  12. DAY 26Driving Myself and Caring for Myself
  13. DAY 27I Can Walk With Shame Beside Me
  14. DAY 28Someone Still Learning
  15. DAY 29Reclaiming Healthy Pride
  16. DAY 30Recovery Moves in a Spiral
  17. DAY 31A Month of Bringing Light

One-month review

Gather 31 days of writing and name the feelings that returned most and the moments that changed.

Lessons that pair with this workbook

Understand the feeling in a short lesson, then carry it into the workbook prompts. Free lessons can be watched right now.

▶ 1:55 FreeIntroductionEmotions & Mindfulness▶ 3:13 Course accessMindfulness and Self-CompassionEmotional Care for Researchers▶ 3:00 Course accessWhen we accept our emotionsEmotions & Mindfulness▶ 2:59 Course accessReview and self-careEmotions & Mindfulness

See all Academy courses →

What you get

Print-ready PDF

111 pages, A5. Print at home or school as many times as the person using it needs.

EPUB edition

A reflowable edition for e-readers and reading apps.

My workbooks

Re-download your files any time from the account you purchased with.

Sets with this book

Widest choice

Every course + all 18 books

All 37 video lessons and all eighteen workbooks. The widest set for a year of teaching and practice.

All eighteen books + All Academy video courses

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The complete 18

The whole series. The widest choice for a year of reflection.

All eighteen books

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Kind to myself set

Self-esteem, shame, inferiority. Three books for comparison and self-criticism.

Self-Esteem · Shame · Inferiority

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Using it with a class or cohort?

We will send a license quote for your group size and term, plus a four-week unit plan.

Get a quote and unit plan

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Questions

What formats are included?

A print-ready PDF (111 pages, A5) and an EPUB for e-readers.

Will anything be shipped?

No. This is a digital product; files are available right after checkout.

Can I try before buying?

Three English workbooks can be tried in the browser, and every page listed here is shown in the preview.

Why buy a set?

Related feelings often come together, so we grouped three-book sets and the complete series.

Can I use it with students?

Yes, with a class, school, or campus license that allows printing and sharing inside your institution. Request a quote on the schools page.