Trauma Healing & Grounding Workbook

Short explanations and fill-in pages make up this 16-page printable trauma workbook. It is organized in four parts, understand, stabilize, cope and grow, and pages 2 to 15 carry a line at the foot saying they are for self-reflection and education.

Before the exercises

Page 2 explains how to use the book: there is no set order or deadline, start with the grounding and window of tolerance pages, and stop for the day when a page feels like too much. Page 3 is a crisis and support page with helpline numbers for the United States (988), the UK and Ireland, and international directories, plus two lines for your own support contacts. The book states plainly that it does not replace professional care.

What each part asks you to do

• Understand (pages 4–6). Write what trauma means in your own words, read four short descriptions (acute, chronic, complex, vicarious), and check off what you notice in your body and in your days from two lists of five.
• Stabilize (pages 7–10). The window of tolerance page shows three colored zones, with room to note your own signs in each. Then come a 5-4-3-2-1 grounding page (five things you see down to one you taste), three breathing and body exercises such as box breathing, and a calm-down plan to fill in ahead of time.
• Cope (pages 11–13). A page for your triggers and helpful responses, a coping toolkit of twelve ideas to circle with space for your go-to three, and a weekly check-in with five rows to check Monday to Sunday.
• Grow (pages 14–16). A self-compassion page built around one question, what you would say to a friend who felt this way, then a page of four statements with space for one small hope, and a short closing page.

Printing

The pages are cream with soft terracotta, sage and lavender blocks and plenty of ruled space. Print as many copies as you need of the pages you use again, such as the weekly check-in.