How I Push People Away

Self-Sabotage & Breaking Negative Patterns in Relationships

Section 1 | Ways I Push People Away

Pushing people away is rarely intentional — it's usually a protective response learned early in life. This worksheet helps you identify the specific ways you create distance in relationships, understand what drives those behaviors, and begin to choose connection instead.

Emotional Distance

Shutting down or going silent when a conversation gets difficult Saying "I'm fine" when I'm not Avoiding eye contact or physical closeness when I feel vulnerable Numbing out with my phone, TV, or substances rather than connecting Refusing to ask for help even when I need it

Conflict & Anger

Picking fights over small things when I'm actually hurt about something else Becoming critical, sarcastic, or dismissive when I feel insecure Saying things I don't mean in the heat of the moment Giving the silent treatment instead of communicating Blaming others before examining my own role

Avoidance & Withdrawal

Canceling plans or backing out last minute when anxiety rises Making myself too busy to invest in relationships Ghosting or fading out rather than having a direct conversation Keeping people at arm's length so they can't really know me Moving on from relationships quickly before they go deep

Testing & Self-Protection

Testing people to see if they'll leave (creating crises, being difficult) Expecting people to disappoint or hurt me — and treating them that way Pushing away people who get close before they can reject me Withholding affection, praise, or warmth to stay in control Comparing people to past relationships and finding them lacking

Of everything above, the 3 behaviors that most damage my relationships are:

Section 2 | When & With Whom

I Push People Away Most With:

I Push People Away Least With:

Situations That Trigger Push-Away Behavior:

How I Feel Right Before I Push Away:

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SereneFlow LLC · sereneflow.com