The Reality Reset | Narcissistic Abuse Recovery Workbook PDF | Trauma Bond & Gaslighting Healing Worksheets

See the relationship clearly. Trust yourself again.

If you're questioning, leaving, or recovering from a relationship with a narcissistic partner, The Reality Reset gives you back what the relationship took: clarity.

This 42-page workbook was created by Shana Bujake, M.A., LMFT — a Licensed Marriage and Family Therapist specializing in narcissistic abuse recovery — and built from the same tools she teaches clients in session: CBT thought records, DBT distress-tolerance skills, parts-work-informed grief exercises, and practical safety planning.

WHAT'S INSIDE — 10 therapist-designed worksheets:

1. Mapping Your Cycle — see the love-bombing, devaluation, and discard pattern across your whole relationship
2. The Gaslighting Log — catch distortion in real time and rebuild trust in your own perception
3. The Thought Record — untangle self-blame with a CBT tool
4. The Trauma Bond Decoder — understand why leaving feels so hard (it's neurochemistry, not weakness)
5. The Urge Toolkit — DBT skills for the moments you want to call, text, or go back
6. Scripts for Necessary Contact — gray-rock, BIFF-style templates for co-parenting, shared leases, and logistics
7. Grieving the Person They Pretended to Be — mourn what's real, release what wasn't (includes the unsent letter exercise)
8. Rebuilding Self-Trust — daily practices to come back to your own judgment
9. My Reclaim Plan — your practical and safety plan in one place: support map, checklists, safety basics
10. The Reality Reset Plan — integrate it all: your next 30 days and beyond

Plus: a plain-language Key Concepts guide (the cycle, gaslighting, trauma bonding, why "just leave" isn't simple), a Red Flags Reference for next time, and a curated Resources page with hotlines and book recommendations.

WHO THIS IS FOR:
• You're questioning whether your relationship is abusive — or you already know and you're finding your way out
• You keep going back (or wanting to) and you don't understand why
• You want therapist-grade tools you can work through privately, at your own pace

A NOTE ON SAFETY — please read:
This workbook is designed for someone who is currently safe enough to do reflective work. If your partner is physically violent, monitors or controls your movements, money, or communication, has threatened you or your children, or you're afraid of what they'll do if you leave, please make a safety plan with a professional first: call or text the National Domestic Violence Hotline at 1-800-799-7233 (free, confidential, 24/7).

WHAT YOU GET:
• 42-page PDF, US Letter (8.5" x 11") — prints cleanly at home or any print shop, or use on a tablet
• Instant download — no shipping, no waiting
• Yours to keep and revisit (many people redo the worksheets months later and see them completely differently)

PLEASE NOTE:
This is an educational workbook. It is not a substitute for individualized therapy, diagnosis, or treatment. If you're struggling, please reach out to a licensed mental health professional.

ABOUT SHANA:
Shana Bujake, M.A., LMFT (CA License #152146) is a Licensed Marriage and Family Therapist in private practice in West Los Angeles, specializing in narcissistic abuse recovery, relational trauma, couples therapy, and relationship repair.