If You Were Bullied, Release The Pain

If you were bullied or mistreated growing up–by peers, siblings, parents, teachers, or anyone else–that pain can be triggered by seemingly unrelated situations in the rest of your life. 

When you’re a kid, you usually don’t have the inner tools to process your own mistreatment. But when you don’t process these experiences, they may scar you. That’s how the triggering cycle begins. 

Luckily it’s never too late to grieve and cope better with scars from bullying.

Take as little as 10 minutes to complete this worksheet by:

• Printing it
• Writing your answers on a separate piece of paper
• Typing your answers into Notes or a word document

Who can this bullying worksheet help, and how?

This exercise is good for people who have experienced:

• Bullying
• Marginalization
• Rejection
• Abandonment
• Abuse
• Social anxiety

The questions in this worksheet first help you organize your emotions from a past experience. Then, they guide you to trust you can prevent similar situations in the present.

Need motivation?

“Bad memories can be quite disturbing. And sometimes, the more we try to push them away, the more they come back to haunt us.” – Amy Morin, LCSW

“The facts of an event cannot be changed but the emotional charge of a painful memory can be ‘edited’ by facing the emotions associated with it and changing the stories you tell yourself about the event.” – Christiana Star

Related worksheets

• Turn People-Pleasing Behaviors Into Self-Protective Ones
• How Healthy Are Your Closest Relationships?
• Improve Your Self-Worth Through Reflection
• Balance Your Wellbeing With Others’ Expectations
• Use Social Relationships To Heal
• Start Seeing Your “Weird” Qualities As “Unique”