Betrayal Trauma Worksheets

Betrayal Trauma: Tips for Healing (Part One)

A guided workbook with exercises and reflection questions to help you navigate betrayal trauma, understand what you’re feeling, and begin focusing on your own healing. Explore denial, boundaries, difficult emotions, shame, grief, self-compassion, and more, one small step at a time.

Betrayal Trauma: Tips for Healing (Part Two)

Continue your healing with exercises and reflection questions designed to help you recognize patterns, reclaim your boundaries, and refocus on yourself. Explore hypervigilance, support, self-care, journaling, self-compassion, and reconnecting with yourself along the way.

Self-Grace

A gentle reflection workbook for the days when you could use a little more grace and a little less pressure. Explore what you’re feeling, recognize the progress you may be overlooking, and reflect on what you need more or less of right now.

Rebuilding Self-Confidence

This workbook is for anyone whose confidence has been shaken by addiction, betrayal, trauma, or long-term survival mode, whether the addiction was yours, someone else’s, or both.

Self-Love Deep Dive

Take a deeper look at the way you care for, talk to, and think about yourself. Through self-care, affirmations, reflection, and letters to your past, present, and future self, this workbook invites you to recognize your strengths and find more ways to appreciate the person you already are.

The Three Circles Workbook: Defining Your Recovery, Boundaries, and What Supports Your Healing

Define what recovery and healing look like for you using the Three Circles. This guided workbook helps you identify your personal non-negotiables, recognize the grey areas that need more awareness or boundaries, and build an Outer Circle of habits, relationships, and supports that help you feel grounded and connected. Designed for both people in recovery and loved ones.

Window of Tolerance

Learn to recognize when you’re inside your Window of Tolerance and when stress or triggers have pushed you into fight, flight, freeze, or shutdown. Through guided exercises, you’ll identify your personal signs, explore what helps you feel grounded, and build a collection of tools to help you find your way back to balance.

Emotional Regulation Overlay

Explore the three emotional systems that influence how you think, feel, and react: Threat, Drive, and Soothing. Through guided reflection, you’ll learn to recognize when each system is active, notice patterns that can pull you out of balance, and find ways to strengthen the soothing system so you feel more grounded and connected.

Trauma Footprint or Something Else?

When a strong feeling shows up, is it connected to what’s happening right now, or is the past echoing into the present? This quick reflection tool helps you pause, check in with your thoughts and body, look for what may be triggering the reaction, and choose one small supportive step to help you feel safer and more grounded.

Taking Control of Your Thoughts & Feelings

Learn to recognize the thoughts driving your emotions and reactions, then practice seeing them differently. Through guided exercises, you’ll explore negative thought patterns, core beliefs, cognitive distortions, and your inner critic, and practice reframing old thoughts into more balanced, accurate ones.

14 Tools for Tracking Triggers

Discover different ways to track your triggers and find the approach that works best for you. From journaling and mood tracking to voice memos, trigger mapping, creative expression, and support check-ins, this workbook gives you a variety of tools to help you recognize patterns and better understand what’s happening when you’re triggered.

Recovery and healing are possible, even when the path forward looks different from what we expected.

I'm not a therapist. I'm writing from my own experiences and perspectives.