T30

Anchored by T30 · For the person whose trust was broken · Empathy Journal

Hold your own experience while trying to see theirs.

Empathy Journal is available to both partners. In Anchored, name the person and situation, identify your feelings, consider each person’s experience, then decide what belongs in conversation.

Prepare for conversation

Practice understanding to prepare a question, boundary, or support request.

Available in both paths Your part Repair + response
Anchored connection workspace in the Anchored theme

How Empathy Journal works

Move from the moment to a clear next step.

The prompts keep assumptions visible while helping you examine the situation, each person’s possible experience, and your response.

  1. 1 Name the person and situationDescribe the moment and use the feelings wheel to identify what you feel.
  2. 2 Examine both experiencesName your pain, consider how the other person may feel, and how your experiences are intersecting.
  3. 3 Define the next right stepChoose a question, boundary, support request, or conversation that follows from the reflection.
If today is the hard day

Help is free, confidential, and open right now

These lines are staffed 24/7 by third parties not associated with T30. They are a resource for your support.

988
Suicide & Crisis Lifeline — call or text
1-800-662-4357
SAMHSA National Helpline — treatment referral