Many people come to therapy not because they don’t care about others—but because they care too much, at the cost of themselves.
If you tend to be the helper, the over-giver, the reliable one, the emotional barometer in every room, you may have built a life organized around responding rather than choosing. You anticipate needs. You accommodate. You smooth things over. You show up. And somewhere along the way, your own inner voice became quieter (or didn't get developed) — because it was never given the same priority.
This blog is an invitation to interrupt that pattern.
Not by becoming selfish.
Not by abandoning your values.
But by becoming the author of your own life experience.
The Shadow Side of the Helper
Helping is not the problem. The unexamined helper identity is.
The shadow side of the helper often looks like:
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Chronic over-giving and emotional depletion
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Difficulty naming personal wants or desires
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Feeling responsible for others’ feelings or outcomes
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Guilt when resting, saying no, or choosing yourself
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A burnout cycle that repeats despite “knowing better”
Helpers are often exquisitely attuned to others while remaining disconnected from the Self. Over time, this creates a life that is busy, meaningful, and deeply unfulfilling all at once.
Therapeutically, this pattern often traces back to early relational learning:
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Love was conditional on usefulness
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Needs were met indirectly, if at all
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Being attuned to others was safer than being attuned inward
The work, then, is not to stop caring, but to reclaim authorship by beginning to attune to yourself, too.
Authorship vs. Reaction
When you are living reactively (or on auto-pilot mode) as a helper, your life is shaped by:
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Who needs you
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Who might be disappointed
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What is expected
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What feels safest or least disruptive
When you are living with a great degree of intentionality, your life is shaped by:
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What matters to you
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What nourishes your energy
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What you are drawn toward
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What aligns with your inner compass—even when it’s uncomfortable
Authorship of your life, aka intentionality, requires turning inward regularly and asking questions that helpers were never taught to ask.
That’s where reflective practices come in.
A Re-Centering Practice for Helpers
The following journal prompts are designed to help you reconnect with your inner compass. They are not meant to be answered once and then forgotten—they work best as a repeating practice, revisited every 1–3 months as your life and nervous system evolve.
There are no right answers. What matters is honesty, and taking the time to go inward to look for the answer. The answers may not be obvious or clear at first:
1. If I were a billionaire, what would I do?
Yes—you’d buy the house, pay off debt, help people you love. And then what?
Once survival, safety, and generosity are handled:
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Would you still work? Why or why not?
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Would you study something endlessly?
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Would you travel slowly or settle deeply?
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Would you create, mentor, teach, build, explore?
This question strips away obligation and exposes intrinsic motivation. It reveals what you move toward when you are no longer needed, relied upon, or required.
For helpers, this can be confronting—because usefulness has often been the organizing principle. Stay with the discomfort. Something true is usually underneath it.
2. What am I “hungry” for?
(Metaphorically.)
Not what you should want. Not what would look good. Not what others would approve of.
What are you hungry for?
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Depth? Rest? Adventure? Simplicity?
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Learning? Mastery? Beauty? Stillness?
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Connection of a different kind?
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A slower pace—or a bolder one?
Hunger is information about desire.
Helpers often learned to suppress hunger in favor of responsiveness to others. Reconnecting with it is an act of psychological re-nourishment.
3. If I died today, what would I regret NOT doing?
This is not a morbid question. It’s a clarifying one.
Regret often reveals:
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Suppressed desires
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Deferred risks
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Unspoken truths
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Lives lived “later” instead of now
Notice what comes up:
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Is it about relationships?
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Creative expression?
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Saying no?
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Choosing yourself sooner?
For helpers, regret is rarely about not giving enough. It’s about not living fully enough.
4. What does my ideal day look like?
Be concrete.
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When do you wake up?
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How do you move your body—if at all?
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Are you alone or with others?
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What kind of work, if any, fills the day?
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Where is rest placed—not as a reward, but as a given?
This exercise grounds abstract longing into lived reality. It helps you see where your current life diverges from what your system actually wants—and where small, realistic changes could begin.
Why Repetition Matters
Doing this reflection once can be insightful.
Doing it repeatedly can be transformational.
Revisiting these questions every 1–3 months allows you to:
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Track shifts in desire and values
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Catch burnout early
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Notice when you’ve drifted back into over-accommodation
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Strengthen trust in your own internal signals
Your inner compass becomes clearer the more you consult it.
Bringing This Into Therapy
These reflections often deepen when explored relationally in therapy.
In therapy, helpers can:
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Examine the guilt that arises when choosing self
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Unpack fear of disappointing others
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Explore identity beyond usefulness
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Practice articulating wants without justification
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Work through grief around the time lost in conditioned self-abandonment
Therapy becomes a space where your inner life is no longer secondary, but central.
A Closing Reframe for Helpers
You were never meant to live as a supporting character in your own story.
Your capacity to care is not diminished by self-authorship, rather, it is stabilized by it. When your life is aligned with your inner compass, generosity becomes sustainable, not sacrificial. Fulfillment replaces depletion. Choice replaces compulsion.
You don’t need to become someone else.
You need to become more you—with intention.
And that begins by asking better questions, again and again, and listening closely to what answers back.
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Meet Rebecca Steele, Registered Social Worker, Psychotherapist (MA, MSW, RSW, CCC)
Rebecca is a Waterloo-based trauma therapist offering virtual counselling across Ontario. With over a decade of experience, she helps adults navigate trauma, anxiety, relationships, OCD, and self-esteem. Her insight-driven depth therapy approach supports self-understanding, emotional healing, and lasting change. Book an appointment or learn more about her online therapy services. Located outside Ontario? You can explore Rebecca’s coaching and consulting offerings here.
