A gentle, self paced workbook for healing after narcissistic, emotional, and relationship abuse, created by Yesenia Delgado, LMFT.
If you have ever asked yourself “was it really that bad?”, this workbook is for you. When a relationship slowly teaches you to doubt your memory, your feelings, and your worth, that doubt can stay long after it ends. These pages help you name what happened, untangle their voice from yours, and rebuild trust in yourself.
Inspired by Internal Family Systems (IFS) and narrative therapy, it focuses on you, not on diagnosing them. It works whether you left long ago, recently, or still need contact because of children, family, or work.
Inside you’ll find:
• Safety and grounding tools, including a pause plan for when the urge to reach out hits
• The cycle of idealizing, devaluing, and pulling you back, plus a checklist of common patterns like gaslighting and the silent treatment
• Reality anchors to rebuild trust in your own memory
• Parts work for the side of you that still misses them, and exercises to separate their voice from yours
• Space for anger and for grieving the future you hoped for
• A contact plan, co parenting reply tools, a 7 day self trust log, and the green flags of healthy love
Details:
• 27 page fillable PDF. Type directly into it or print and write by hand.
• Use it on your own or alongside your work with a therapist.
• Instant digital download for personal use.
This workbook is an educational resource and is not a substitute for therapy. It is not affiliated with or endorsed by the IFS Institute.
A gentle, self paced workbook for healing after narcissistic, emotional, and relationship abuse, created by Yesenia Delgado, LMFT.
If you have ever asked yourself “was it really that bad?”, this workbook is for you. When a relationship slowly teaches you to doubt your memory, your feelings, and your worth, that doubt can stay long after it ends. These pages help you name what happened, untangle their voice from yours, and rebuild trust in yourself.
Inspired by Internal Family Systems (IFS) and narrative therapy, it focuses on you, not on diagnosing them. It works whether you left long ago, recently, or still need contact because of children, family, or work.
Inside you’ll find:
• Safety and grounding tools, including a pause plan for when the urge to reach out hits
• The cycle of idealizing, devaluing, and pulling you back, plus a checklist of common patterns like gaslighting and the silent treatment
• Reality anchors to rebuild trust in your own memory
• Parts work for the side of you that still misses them, and exercises to separate their voice from yours
• Space for anger and for grieving the future you hoped for
• A contact plan, co parenting reply tools, a 7 day self trust log, and the green flags of healthy love
Details:
• 27 page fillable PDF. Type directly into it or print and write by hand.
• Use it on your own or alongside your work with a therapist.
• Instant digital download for personal use.
This workbook is an educational resource and is not a substitute for therapy. It is not affiliated with or endorsed by the IFS Institute.
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