Avoiding your bank account because of dread or shame? This free worksheet helps you face your finances with compassion — starting with what makes it so hard.

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You close the tab, stack the letter in a pile, tell yourself you’ll deal with it later. The avoidance feels like protection, but underneath it dread and shame keep building — and the number doesn’t go away. It just gets heavier to look at.

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This isn’t a budgeting tool. It works the emotional layer underneath the avoidance — the shame, the fear, and the stories you tell yourself about what your finances say about you — so that when you do face the numbers, it actually sticks.

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• Naming the feeling and the specific fear underneath the avoidance
• Tracing your money story and separating your circumstances from your character
• Looking for five minutes, with compassion — a small first step toward contact
• Breaking the shame cycle through honest contact and trusted support

Your financial situation is not a verdict on your worth — it’s a set of numbers that can be faced, understood, and changed. It starts with one honest look, held with compassion.