30-Day Trauma Bond Recovery Workbook
Original price was: $39.00.$24.99Current price is: $24.99.
Escape the powerful grip of toxic relationships with this transformative day-by-day guide. Created by trauma specialist Mariana and relationships coach Fahim Chughtai, this comprehensive workbook guides you through four strategic phases designed to weaken trauma bonds and build healthier patterns.
Each day provides a complete recovery framework with morning affirmations, educational concepts, guided exercises, evening reflections, and practical coping skills. Progressive daily practices help you identify triggers, establish boundaries, challenge distorted thinking, and develop self-reliance.
Perfect for anyone struggling to break free from relationships that hurt them despite multiple attempts to leave. Includes special features like an emergency contact template, “Moments of Weakness” preparation guide, and customized activities for different emotional states.
Understand the neuroscience behind your attachment, manage withdrawal symptoms effectively, and reclaim your authentic self with this systematic 30-day journey to freedom. Your healing starts here.
Description
Transform Your Relationship Patterns in Just 30 Days
Have you ever found yourself repeatedly drawn back to someone who hurts you, despite your best intentions to leave? Do you experience overwhelming anxiety at the thought of ending a relationship, even though it causes you pain? Are you trapped in a cycle of hope and disappointment with someone who alternates between treating you wonderfully and terribly?
You're not weak. You're not crazy. And you're definitely not alone.
You may be experiencing a trauma bond – a powerful biochemical attachment that develops in relationships characterized by intermittent reinforcement and power imbalance. These bonds create addiction-like dependencies that conventional relationship advice simply doesn't address.
Breaking the Cycle: 30-Day Trauma Bond Recovery Workbook is the first comprehensive, day-by-day guide specifically designed to help you understand, weaken, and ultimately break free from these powerful emotional attachments. Created by trauma recovery specialist Mariana and relationships coach Fahim Chughtai, this transformative workbook combines cutting-edge neuroscience with practical exercises to guide you through a step-by-step healing journey.
Who This 30-Day Trauma Bond Recovery Workbook Is For?
This specialized resource is perfect for anyone who:
- Finds themselves repeatedly returning to harmful relationships despite knowing better
- Experiences intense emotional and physical withdrawal symptoms when trying to leave
- Feels an inexplicable attachment to someone who consistently hurts them
- Has tried traditional therapy but found it doesn't address the addiction-like nature of their attachment
- Wants to understand why willpower alone hasn't been enough to break free
- Is ready to commit to a structured, daily practice of recovery
Whether you're currently in a trauma-bonded relationship, recently separated, or still experiencing attachment to someone from your past, this workbook provides the specific tools needed for your unique situation.
A Progressive Journey to Freedom
Unlike generic relationship books that offer simplistic advice, this workbook guides you through four carefully designed phases that build upon each other over 30 days:
Phase 1: Awareness Building and Emotional Stabilization (Days 1-5)
The journey begins with understanding the neurobiological basis of trauma bonds. You'll learn how intermittent reinforcement creates powerful attachments and begin developing essential emotional regulation skills.
- Day 1: Understand the science behind trauma bonding and why your attachment isn't a character flaw
- Day 2: Explore how specific hormones and neurotransmitters create addiction-like dependencies
- Day 3: Learn practical techniques to regulate your emotions when overwhelmed
- Day 4: Create foundational safety and stability in your daily environment
- Day 5: Discover how your attachment history influences your vulnerability to trauma bonds
Phase 2: Identifying Triggers and Establishing Boundaries (Days 6-12)
With a foundation of understanding in place, you'll map your specific triggers and develop essential boundary skills to protect your recovery.
- Days 6-7: Identify your personal trauma bond triggers and understand healthy boundary concepts
- Days 8-9: Create digital boundaries and strengthen your emotional perimeter
- Days 10-12: Learn to communicate and maintain boundaries despite resistance and manipulation
Phase 3: Challenging Cognitive Distortions and Reality Testing (Days 13-20)
This critical phase addresses the distorted thinking patterns that maintain trauma bonds, helping you reconnect with your authentic perceptions and begin creating a new narrative.
- Days 13-14: Identify cognitive distortions and strengthen reality testing abilities
- Days 15-16: Dismantle idealization and challenge your inner critic
- Days 17-18: Process grief and address shame that maintains unhealthy attachments
- Days 19-20: Reconnect with your core values and create a new, empowering narrative
Phase 4: Building New Patterns and Strengthening Self-Reliance (Days 21-30)
The final phase focuses on creating sustainable habits and skills that support ongoing healing and prevent future trauma bonds from forming.
- Days 21-23: Identify your genuine needs and learn healthy relationships patterns
- Days 24-26: Rebuild trust in yourself and create a support network
- Days 27-28: Develop meaningful structure and rediscover healthy pleasure
- Days 29-30: Prepare for challenges and integrate your learnings into ongoing practice
Innovative Features That Support Your Journey
This isn't just information—it's transformation through carefully designed elements:
- Daily Structure: Each day includes a morning affirmation, educational concept, guided exercise, evening reflection, progress tracker, and coping skill
- Removable Emergency Contact Card: Create a personalized crisis resource that travels with you
- "Moments of Weakness" Preparation Guide: Develop specific strategies for when the pull of the trauma bond feels overwhelming
- Alternative Activities for Different Emotional States: Customized approaches based on whether you're feeling anxious, angry, numb, or nostalgic
- Celebration Milestones: Acknowledge and honor your progress with meaningful recognition
Created by Experts in Trauma Recovery
This workbook represents the combined expertise of two specialists who bring both professional knowledge and deep compassion to the healing journey:
Fahim Chughtai is a relationships coach who specializes in helping individuals identify and recover from toxic relationship patterns. With years of experience working with survivors of emotional abuse, Fahim brings practical insight and compassionate guidance to the challenging process of breaking unhealthy attachments.
Mariana Martinez Vamplew specializes in talk therapy for survivors of Narcissistic Personality Disorder and Cluster B abuse. With extensive experience in treating PTSD and CPTSD, she provides expert guidance for those healing from Dark Triad abuse. Her therapeutic approach combines evidence-based practices with deep empathy for the complex challenges faced by trauma survivors.
Both experts have contributed personal messages in the workbook, sharing insights from their professional and personal experiences with trauma bond recovery.
Why This 30-Day Trauma Bond Recovery WorkbookIs Different
Unlike generic relationship advice that tells you to "just leave" or "move on," this workbook acknowledges the powerful neurobiological forces at work in trauma bonds. It doesn't shame you for struggling to break free; instead, it provides the specific tools needed to address the addiction-like nature of these attachments.
Each day builds upon the previous, creating a comprehensive roadmap that addresses:
- The biochemical basis of your attachment
- The cognitive distortions that maintain it
- The emotional regulation skills needed to navigate separation
- The identity reclamation essential for lasting freedom
Begin Your Journey to Freedom Today
Breaking a trauma bond isn't about willpower or "trying harder"—it's about understanding the science of these attachments and implementing proven strategies for breaking free. This 30-day workbook provides the structure, knowledge, and practical tools you need to begin this transformative journey.
With each daily practice, you'll weaken the trauma bond's grip and strengthen your connection to your authentic self. Recovery isn't always linear, but with consistent practice and compassionate guidance, you can break free from these powerful attachments and create the healthy relationships you deserve.
5 reviews for 30-Day Trauma Bond Recovery Workbook
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Dominique Chen –
After three years of an on-again-off-again relationship that left me emotionally drained, I stumbled upon this workbook in my therapist’s office. I was skeptical at first—how could a book help when years of therapy hadn’t completely fixed things? But the neurobiological explanation of trauma bonding in the first few days was revolutionary. For the first time, I understood why willpower alone wasn’t enough. The daily structure kept me accountable, and the emergency contact card was invaluable during moments of weakness when I felt like texting him. By day 15, I noticed I was thinking about him less, and by day 28, I felt a sense of self-reliance I hadn’t experienced in years. It’s been six months since completing the workbook, and I haven’t gone back—the longest I’ve ever stayed away. This isn’t just another relationship self-help book; it’s a scientifically-grounded roadmap to freedom.
Rajiv Mehta –
As someone who had read countless relationship books and spent years in therapy, I was frustrated that nothing addressed the addiction-like pull I felt toward my ex-partner. This workbook was different from page one. The explanation of how intermittent reinforcement creates powerful attachments made so much sense of my experience. I appreciated how Phase 2 helped me identify and manage my specific triggers—particularly how seeing her social media would send me into an emotional tailspin. The boundary exercises were challenging but transformative. The authors don’t sugarcoat the difficulty of breaking trauma bonds, but they provide concrete tools rather than vague advice. What I found most helpful was the “Moments of Weakness” preparation guide—it’s like they knew exactly when and how I would struggle and prepared me in advance. This workbook doesn’t just tell you to move on; it shows you exactly how, step by step.
Zoe Blackwell –
I always considered myself a strong, independent woman—until I found myself unable to leave a relationship that was clearly harmful. The shame I felt about this contradiction made it even harder to seek help. This workbook addresses that shame directly and helped me understand the biochemical reasons behind my attachment. The progressive four-phase approach made the daunting task of breaking free feel manageable. I particularly appreciated the customized activities based on emotional states—the exercises for when I was feeling nostalgic were especially helpful in challenging my rose-colored memories. The celebration milestones throughout the journey provided much-needed encouragement. By the final phase, I wasn’t just free from my trauma bond; I had developed skills to prevent future unhealthy attachments. Six months later, I’m in a healthy relationship with clear boundaries and mutual respect—something I couldn’t have imagined before this workbook.
Leila Khoury –
After two decades in a marriage with a narcissistic partner, I didn’t believe recovery was possible. This workbook proved me wrong, but it wasn’t easy. Unlike other resources that promised quick fixes, this one acknowledges the deep neurobiological roots of trauma bonds and the sustained effort required to break them. The daily structure was sometimes challenging to maintain with my busy schedule, but the authors build in flexibility that helped. The progression through the four phases is thoughtfully designed—I wouldn’t have been ready for Phase 3’s reality testing without the emotional regulation skills from Phase 1. The content on addressing shame in Days 17-18 brought me to tears but was profoundly healing. I’m deducting one star only because some exercises required more time than a single day allowed—I ended up taking about 40 days rather than 30 to complete the workbook. Nevertheless, it was worth every minute. Three months after finishing, I continue to use the skills daily and feel stronger than ever.
Imani –
I approached this workbook with serious doubts—how could 30 days of exercises fix what years of toxic relationship patterns had created? I was wrong to be skeptical. From Day 1, this resource offered insights I had never encountered despite extensive therapy. The explanations of how specific hormones and neurotransmitters create addiction-like dependencies finally helped me make sense of my contradictory feelings. The boundary exercises in Phase 2 were particularly valuable—I had always struggled with maintaining boundaries with my ex. The workbook’s approach to digital boundaries was especially relevant in today’s connected world. By the final phase, I wasn’t just surviving without contact; I was thriving in my newfound emotional freedom. The authors’ combined expertise in both trauma recovery and relationship patterns is evident throughout. If you’re willing to do the daily work, this resource can truly transform your life. I’m living proof.