TALLYA Inner Patterns
A CBT Workbook for the 40 Shadows — for the hours no one sees
For the readers who are awake at three in the morning.
You know the 3 a.m. spiral. The same thought. The same self-criticism. The same loop. This workbook is a CBT-informed companion for the forty inner patterns that run quietly underneath modern adult life — the Inner Judge, the Mask, the Storm, the Imposter, the Saboteur, the Pleaser, and thirty-four more named figures. Each chapter pairs a CBT-style reframe with reflective prompts, a body scan, and a thought record. You are guided slowly, given options, and never asked to enter a memory your body refuses to enter.
Inside the workbook
- 40 named patterns of inner wounding — one chapter each, fully non-linear; read in any order, pick the one your week is asking for
- 200 CBT journal prompts — five per pattern: identify, origin, cost, cognitive, reframe
- 40 sixty-second body scans — a somatic check-in for every pattern
- 40 classic CBT thought records — pre-filled with an example, blank for your own
- 30 blank prompt templates in the “My 41st Pattern” chapter for the one only you can name
- 40 lines of permission — one to keep from every chapter
- A safety primer, a glossary of all patterns, and a crisis-resources page at the back
A few of the 40 named patterns
Each pattern has its own chapter — a recognition list, a short literary scene, a body anchor, five CBT prompts, a sixty-second body scan, the classic thought record, and a closing line of permission.
The emotion that arrives faster than language.
The version of you that kept everyone comfortable.
Not the scar — the still-open one, and what it is asking.
The walls you built for safety and forgot were yours.
What other people’s reactions actually tell you.
The shape of a need that was never quite filled.
The child still waiting for the one who left.
The voice that has been on trial since childhood.
When the applause is for someone you don’t recognize.
The part of you that wrecks what you said you wanted.
The standard that protects you from being seen as enough.
The instinct to keep the room calm at any cost.
What was given, what was withheld, what you carry forward.
The shape that was missing and the shape it left.
The patterns that arrived before you had words for them.
Coming home to the person you have been becoming.
… and 24 more named patterns inside, including The Labyrinth, The Closed Door, The Toxic Bond, The Victim, The Martyr, The Possessor, The Void, The Ghost, The Unborn Self, and The Tomb.
Perfect for
- Readers who have tried other shadow-work or CBT workbooks and found them too generic, too repetitive, or too rushed
- Anyone looking for structured inner work to do between therapy sessions
- Adults working through inner-child material, relational patterns, or inherited family wounds
- Readers in the Carl Jung · Pete Walker · van der Kolk lineage who want a workbook, not another theory book
Not a substitute for therapy. If you are in active crisis, please contact a licensed professional — a resources page at the back of the book lists international crisis lines.
