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A 2-page list of 54 needs: what you can give yourself & what you get from others, to help you identify your needs and build healthy interdependence.
Knowing what you need is a skill, & it's one a lot of us were never taught. This handout lists needs you can give yourself (emotional, intellectual, spiritual, social & physical) alongside needs we get from other people, so you can start identifying yours & building relationships that feel more balanced.
What's inside
30 needs you can give yourself, in five categories
24 needs we get from others
Best for: learning to identify your needs, in therapy or on your own
Format: 2-page PDF with tick-off checkboxes (no typing fields) · printable
Use it digitally: tick the needs that resonate in each category, right in the PDF. Works best in the free Adobe Acrobat Reader (desktop or mobile) or Preview on Mac. Save a copy after ticking so your choices stay.
Or print it and check them off by hand.
updated October 2026
A 2-page list of 54 needs: what you can give yourself & what you get from others, to help you identify your needs and build healthy interdependence.
Knowing what you need is a skill, & it's one a lot of us were never taught. This handout lists needs you can give yourself (emotional, intellectual, spiritual, social & physical) alongside needs we get from other people, so you can start identifying yours & building relationships that feel more balanced.
What's inside
30 needs you can give yourself, in five categories
24 needs we get from others
Best for: learning to identify your needs, in therapy or on your own
Format: 2-page PDF with tick-off checkboxes (no typing fields) · printable
Use it digitally: tick the needs that resonate in each category, right in the PDF. Works best in the free Adobe Acrobat Reader (desktop or mobile) or Preview on Mac. Save a copy after ticking so your choices stay.
Or print it and check them off by hand.
updated October 2026