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Writer's pictureDani Sullivan, LCSW
Sep 92 min read

What Do I Need? Guided Needs Assessment Exercise

Updated: Sep 13

Practice self-attunement by reflecting on your needs and experience.

This video will guide you through a Needs Assessment Exercise:



If you are asking yourself "WHAT DO I NEED?", this exercise is for you.

If others are asking you "what do you need?" but you have no clue how to answer, this exercise is for you.

If you struggle to tend to yourself, this exercise is for you.

If you can't find the words to share your experience, this exercise will help.


Grab a notepad or open a new note on your phone.


Write down any words that resonate with you as we reflect on these 5 categories:

  • Body Needs

  • Safety Needs

  • Individual Needs

  • Relationship Needs

  • Spiritual Needs


Practicing this Needs Assessment Exercise will strengthen your capacity to feel safe and understood in connection with yourself and others.


My name is Dani Sullivan, I am a therapist and human who struggles, at times, to know what the heck I need. I built this exercise for myself and for my clients to practice owning our needs by putting our experiences into words. I hope this video makes communicating your needs easier!


This needs assessment exercise is one of many exercises included in my book, Intention: 10 Ways to Manifest a More Purposeful Life. The book is widely available for purchase online, and you can order a signed copy here, and subscribe to my newsletter to access a bundle of resources to help get your healing journey started.


Why does knowing our needs matter?

Attunement is a core developmental need. Attunement is our capacity to be present with and witness to expressions of experience in ourself and others. Attunement moves beyond empathy, to recognize, understand, and relationally respond to the needs and pain one witnesses in themself and others. Attunement is what therapy and healing is all about - learning that we can feel safe to rest, digest, and exist in connection with ourself and others. Knowing that whatever experiences and needs arise in the present moment will be met with understanding, non-judgement, and care.



What happens when we develop in the absence of attunement?

Without the presence of a loving and responsive witness, we struggle to knowing what we need, and may feel our needs do not deserve to be met. This needs assessment exercise is a step toward reclaiming our needs and honoring our wholeness. May it guide you into deeper relationship with yourself and your world.


sending the warmth of witnessing to you & yours,

Dani


Dani Sullivan, LCSW - Therapist, Author, Founder of Intentions Therapy



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