Mapping Your Good/Bad Dyad: Splitting & Emotional Regulation Worksheet

Mapping Your Good/Bad Dyad is a 3-page fillable PDF worksheet designed to help clients explore the rapid flip that can happen during splitting: moving between feeling wronged, hurt, abandoned, or misunderstood, and then shifting into control, anger, shutdown, criticism, or emotional distance.

The worksheet gently maps the victim pole and aggressor pole, helping clients notice what each side feels like, what tends to trigger the switch, and what softer emotions may sit underneath the protective reaction.

It includes:

a visual map of the two polescommon triggers for role-flipping5 guided reflection prompts with fillable answer fieldsintegration steps for holding both truths at oncea compassionate grounding statement for supported self-reflection

This resource may be useful for psychologists, provisional psychologists, clinical psychologists, occupational therapists, behaviour support practitioners, and other allied health professionals working with emotional regulation, attachment patterns, trauma responses, interpersonal conflict, relationships, neurodivergence, and black-and-white thinking.

Informed by Transference-Focused Psychotherapy and Dialectical Behaviour Therapy principles. Designed for use in therapy, psychoeducation, or supported self-reflection. Not a substitute for professional mental health support.