Fight Flight Freeze Fawn Workbook | Trauma Response & Nervous System Regulation | CBT DBT Therapy Worksheets PDF

4 FACES OF STRESS: The Complete Trauma Response Workbook
Fight • Flight • Freeze • Fawn – now with CBT & DBT skills

Do you snap before you can think? Say "yes" when everything in you wants to say "no"? Go blank in an argument and find the right words hours later? Keep busy so you never have to stop and feel?

These reactions are not personality flaws. They are survival responses your nervous system learned long ago – often in childhood or in a toxic relationship. This 74-page therapeutic workbook helps you understand where your response comes from, calm your body, change the thoughts that keep it running, and finally set boundaries that hold.

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WHAT'S INSIDE – 9 CHAPTERS, 40 EXERCISES
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1. The Nervous System Under Pressure – polyvagal theory, the window of tolerance, how a reaction is born in the brain and why the pattern persists, 4 types of trauma, and how stress responses are treated
2. The Four Faces of Stress in Depth – signs, body sensations, origins, hidden gifts and costs of fight, flight, freeze and fawn, with real-life examples
3. My Dominant Pattern – 24-question 4F quiz with scoring + 4 hybrid types
4. How My Pattern Runs My Life – body map, trigger map, family legacy, conditional vs. unconditional core beliefs
5. Regulation Through the Body – somatic tools for each response, pendulation, body scan, 5-4-3-2-1, physiological sigh, butterfly hug, your regulation first-aid kit
6. The Mind: CBT – cognitive triangle, 10 cognitive distortions, thought record with Socratic questions, behavioral experiment, courage ladder
7. DBT Skills – wise mind, TIPP and STOP crisis skills, radical acceptance, check the facts, opposite action, chain analysis, reducing vulnerability
8. Saying NO to Others and YES to Yourself – boundary scripts for each response type, boundaries with a manipulator, DEAR MAN / GIVE / FAST, phrase bank, personal bill of rights
9. Integration and the 21-Day Practice – safety anchor + wallet card, empty chair dialogue with your protective part, letter to your survival strategy, crisis plan, 21-day journal and re-test

PLUS: one-page cheat sheet and 20 scientific references (Porges, Siegel, Walker, Linehan, Beck, van der Kolk, Levine and more).

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THIS WORKBOOK IS FOR YOU IF…
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• You people-please and then feel drained and resentful
• You shut down, freeze or procrastinate under stress
• You overwork and can't rest without guilt
• Anger or control takes over before you can think
• You are healing from narcissistic abuse, a toxic relationship or a toxic childhood
• You live with anxiety, CPTSD symptoms or emotional dysregulation

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DETAILS
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• Instant digital download – 1 PDF, 74 pages
• US Letter 8.5 × 11 in – print at home or at a print shop
• Can also be filled in on a tablet (GoodNotes, Notability)
• No physical item will be shipped
• For personal use only

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ABOUT THE AUTHOR
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Antonia Morgan, M.S. in Psychology · trauma-informed specialist. 20+ years of work with toxic relationships, narcissistic abuse and developmental, relational, intergenerational and situational trauma. Former school psychologist. Integrates CBT, DBT, somatic and Gestalt approaches.

IMPORTANT: This workbook is psychoeducational. It is not therapy, diagnosis, or medical or legal advice. If you are in danger, call 911, or call or text 988 (Suicide & Crisis Lifeline).

Due to the digital nature of this product, returns are not accepted. If you have any problem with your file, message me – I'm happy to help.

♡ Antonia Morgan · The Unconditional Life

Manufacturer(s):

Pre digitálny PDF workbook na Etsy môžete do GPSR uviesť:

### Manufacturer

**Antonia Morgan**
Email: [antoniamorganms@gmail.com](mailto:antoniamorganms@gmail.com)

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### Product Safety Information

**Digital Product Safety Information**

This product is a digital educational workbook delivered as a PDF download.

* No physical product will be shipped.
* This product contains educational and informational content only.
This workbook is not intended to diagnose, treat, cure, or prevent any medical or mental health condition.The content is not a substitute for professional psychological, psychiatric, medical, or legal advice.
Users experiencing significant psychological distress should seek support from a qualified healthcare professional. Intended for adults aged 18 and over.
For personal use only. Redistribution, resale, copying, or sharing is prohibited without written permission from the copyright holder.

Manufacturer:** Antonia Morgan
Email:** [antoniamorganms@gmail.com](mailto:antoniamorganms@gmail.com)

Product safety:

SAFETY DISCLAIMER

This workbook is intended for educational and informational purposes only.

The content provided is not a substitute for professional psychological, psychiatric, medical, legal, or other professional advice, diagnosis, or treatment.

This workbook is designed to support self-reflection and personal development. Participation is voluntary, and users are responsible for their own emotional well-being while engaging with the exercises.

Some exercises may evoke difficult emotions, memories, or psychological reactions. If you experience significant distress, discontinue use and seek support from a qualified mental health professional.

The author and publisher assume no responsibility or liability for any direct, indirect, incidental, or consequential outcomes resulting from the use or misuse of this workbook.

By downloading, accessing, or using this product, you acknowledge that you do so at your own discretion and responsibility.

For personal use only. Unauthorized reproduction, distribution, resale, or sharing is prohibited.

© Antonia Morgan. All Rights Reserved.