Living Apart, Staying Together: Interactive Worksheet

Two people at a distance from each other in a quiet landscape
Online Therapy Clinic
Couples Reflection Worksheet · Psychodynamic

Living Apart,
Staying Together

Clarifying what each partner needs — and what might be possible to build together
Ari Sotiriou, UK accredited psychotherapist  ·  enquiries@online-therapy-clinic.com Ari Sotiriou provides Psychodynamic Individual and Couples therapy via secure Live Video. Dr Ruxandra Ion provides psychiatric expertise and BABCP-accredited CBT. UK practice  ·  50-minute sessions, on the hour.
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Complete the worksheet, then save or print your responses

Distance in a relationship is rarely only about miles. It often carries the weight of other separations — from a version of yourself, from a life you expected, from losses not yet fully mourned. This worksheet won’t resolve those tensions, but it can help you name them clearly enough to begin working through them — together, and with support.

Complete this individually first, before sharing your answers with your partner. Then bring it into your couples session. If you are working with a therapist, it can also serve as a starting point for individual reflection. There are no right answers here — only honest ones.

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Before you begin This worksheet has a companion article that may help you settle into the right frame of mind: When Love and Geography Don’t Agree. It is a short, gentle read on why this kind of distance feels as hard as it does, and what British psychoanalytic thinking can offer couples navigating it.
Part One Where I Am Right Now

Not geographically — emotionally. Completing this section honestly matters more than completing it tidily. Allow yourself to write without editing.

What the distance gives me
What the distance costs me
Part Two What I Actually Need

We often talk about what we want from the situation. These questions go deeper — to what you need from yourself, from your partner, and from the relationship itself. Rank the following six areas in order of personal importance right now (1 = most important, 6 = least important).

Living together full-time
Financial security & stability
Career progression & professional identity
Being near family or those who need my care
Health, recovery & personal wellbeing
A sense of home & belonging somewhere
Part Three The Ledger of Sacrifice

When couples carry unequal burdens without naming them, resentment builds silently. This section is not about blame — it is about making visible what each person has given up, so it can be acknowledged rather than accumulated.

“The relationship is not only shaped by what we say to each other — it is shaped equally by what we carry alone.”
What I have given up or put on hold for this relationship
What I believe my partner has given up or put on hold
The sacrifices feel very one-sided Fairly balanced
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Part Four Possible Futures

Below are four broad scenarios that couples navigating distance often consider. For each one, note what appeals to you, what concerns you, and rate its viability for you personally right now — not its fairness or logic, but its felt sense of possibility.

Scenario A — Continue as now, but with more intention
Living apart, but with agreed rhythms: regular planned visits, clearer communication, and a shared date at which you review the arrangement together.
Viability for me:
Scenario B — One partner relocates
One of you moves to be in the same place as the other — at some point, under some conditions. What would have to change for this to become a real possibility?
Viability for me:
Scenario C — A third place
Neither of your current locations, but somewhere new — chosen together, rather than inherited from circumstance or necessity.
Viability for me:
Scenario D — A planned horizon
Agreeing on a specific future date or milestone — a job outcome, a family situation resolving, a financial threshold — after which you revisit the question of living together with fresh eyes and new information.
Viability for me:
Part Five What I Can Commit To Now

Large changes are slow. But small commitments, made and kept, are how trust is rebuilt and direction is set. Note one or two concrete things you are willing to do in the next four to six weeks — not promises about the distant future, but actions that are genuinely within reach.

I commit to… By when What I need from my partner
Part Six A Letter to the Relationship

This final section invites you to step outside the practical. Write briefly — not to your partner, but to the relationship itself, as though it were a third presence in the room. What do you want it to know?

“The relationship is not one of you, and not both of you. It is something you have made together — and it deserves to be addressed directly.”
Dear [our relationship],
You might write about what you value in it, what you fear for it, what you hope it can become — or what you need it to hold.
Individual Therapy & Couples Therapy via Secure Video

If this worksheet has surfaced something you would like to explore further, a confidential introductory conversation is available at no charge. Psychodynamic individual therapy and couples therapy are offered via secure live video in English, French, and Greek.

Arrange a confidential introductory conversation → Individual & Couples Therapy via Live Video  •  Psychodynamic Specialism  •  UK Practice  •  English · French · Greek

A Note for Your Next Session

If you are working with Ari or Dr Ion, bring this completed worksheet to your next session. The areas that were easiest to fill in and the areas where you stalled or felt resistance are equally informative. Neither needs to be explained in advance — simply bring the document and we will explore it together.

To book a session or make an enquiry, contact: enquiries@online-therapy-clinic.com

“Distance is not only geography. It is also what we have not yet said — and the courage it takes to say it.”

Online Therapy Clinic Clinical Team enquiries@online-therapy-clinic.com  ·  online-therapy-clinic.com  ·  UK practice  ·  50-minute sessions, on the hour
Ari Sotiriou provides Psychodynamic Individual and Couples therapy via secure Live Video. Dr Ruxandra Ion provides psychiatric expertise and BABCP-accredited CBT.