Understanding Jealousy and Envy Workbook: A Self-Compassion Guide (PDF Workbook)

The Understanding Jealousy Workbook was created to help you figure out what's really underneath those feelings. Instead of trying to erase jealousy we'll walk through all of the steps from what triggered it, to the feelings that it brought up, the the un-met needs or wants that are underneath it.

Here's What's Inside

Jealousy vs. Envy: The key difference between the two.

The Types of Jealousy & Envy: Discover the specific categories your feelings might fall into.

A Jealousy/Envy Trigger Checklist: Pinpoint exactly what situations set off your jealousy.

The Jealousy & Envy Map: A worksheet to map out a specific situation, from the trigger to your first thoughts.

Challenging the Narrative: An exercise to separate the facts from the emotional story your jealousy is telling you.

A Feelings Wheel: A full-page, colorful wheel to help you identify the many feelings hiding underneath it all, like fear, inadequacy, and sadness.

Discovering Your Underlying Needs: Reframe jealousy as a messenger and use a checklist to find out what you truly need: things like security, validation, or connection.

A Reflection & Action Plan: A final page to help you summarize what you’ve learned and create a small, kind plan for the future.

BONUS - The Cheat Sheet: A one-page summary of the entire process that you can use for quick, in-the-moment support whenever jealousy hits.

This workbook is for anyone who is tired of feeling overwhelmed by jealousy and is ready to understand themselves with a little more.

📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files your purchase can also be found right from your Etsy account in the "Purchases and Reviews" section. The Etsy App doesn't support digital downloads so make sure you're opening the links from your browser.

🖨️ You can download and print the workbook, or fill it out digitally on your computer or phone. Apps like XoDo or GoodNotes let you "write" on the PDF on your phone, making it accessible on the go. You can also have it printed at places like Staples or FedEx.

🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. https://www.etsy.com/listing/1169636940/private-practice-use-license-one-product

🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible!

🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded.

The workbook is in US Letter Size (8.5 x 11 inches) and PDF format.