Boundaries Workbook

I know what it’s like to lose yourself completely in a toxic relationship. To feel like saying "no" will bring punishment, or that your needs are simply less important than everyone else’s. That feeling of living in constant fear of conflict doesn't just disappear overnight.

This Boundaries Workbook is a compassionate, trauma-aware guide designed to help you gently and firmly rebuild safety, self-trust, and confidence through the power of healthy limits. Boundaries aren't walls; they are self-respect in action. They are the essential tool for emotional abuse recovery and creating the space you need for true healing.

You deserve to feel safe and valued in all your relationships. This workbook will show you how.

Inside Your Boundaries Workbook:

The guide provides practical steps and reflective exercises for setting strong, clear boundaries in all areas of your life:

• Boundary Basics: What healthy boundaries are (limits for peace and energy) and what they are not (punishment).

• Why It's Hard: Understand the conditioning and fear after narcissistic abuse.

• 6 Types of Boundaries: Define limits for your physical, emotional, mental, time, digital, and financial space.

• Weakness Audit: Identify areas where your current limits need strengthening.

• Setting Limits Without Guilt: Release guilt and understand you don't owe explanations.

• Communicating Clearly: Use calm, direct language and practical scripts.

• Boundary Testing: Learn how to handle pushback, like guilt-tripping and escalation.

• Energy Audit: Find out what drains you versus what replenishes your energy.

• Daily Affirmations: Phrases to rewire negative self-talk and strengthen your resolve.

It’s time to stop shrinking and start taking up space. This guide is built on both my lived experience as a survivor of coercive control and emotional abuse and what I've learned through formal studies in Family and Domestic Abuse Recovery. You are stronger than you know, braver than you feel, and more worthy than they ever let you believe.

Boundaries are not punishment — they're self-respect in practice.  Every time you say "no" to what harms you, you say "yes" to your healing.  This is not the end of your story — it's the beginning of your peace.

Boundaries are not punishment — they're self-respect in practice.  Every time you say "no" to what harms you, you say "yes" to your healing.  This is not the end of your story — it's the beginning of your peace.