Workbook for Healing from a Narcissistic Relationship
How long have you been paying the price for their choices?
- Are you struggling to sleep?
- Does life feel hopeless?
- Do you find it impossible to focus on daily tasks?
- Is it hard to even get out of bed?
- Have you thought about quitting your job because you just can’t take it anymore?
Your friends are slowly drifting away—they can’t bear to hear about your pain anymore. Your family just shrugs because they don’t know what to do with you.
And others? They don’t get it. They throw empty platitudes your way:
- "Time heals all wounds."
- "I don’t get it, it’s not like they were even that attractive."
- "Just find someone new, you’ll feel better."
- "See a therapist, they’ll fix you."
- "Go out, get drunk. Tomorrow, it’ll all seem different."
- "You don’t even love them, it’s just trauma bonding."
Are you ready to take back your life?
You lost yourself trying to survive that relationship.
Learn how to get yourself back with a guided workbook made for real recovery.
Recognition
You identify the pattern, the dynamic. Now what?
You read books, follow blogs, and listen to podcasts just to understand what’s happening to you.
Okay, you’ve figured it out. You know they were a narcissist. You know you’re trauma-bonded. You know they manipulated you.
And yet… you still miss them like hell.
Even a year later, they’re still the first thing on your mind when you wake up and the last thing when you go to bed.
Your thoughts are consumed by them.
You keep asking yourself, “Okay, they were a narcissist, but how could they do this to me?”
It’s eating you alive—while you’re sitting in the ruins of your life, they’re out there, “happily” moving on… with someone else.
You don’t understand. “They were my soulmate…”
Illusion
Here’s where you’re going wrong.
You think that’s enough. It’s not.
They’re still your focus—when you should be rebuilding yourself.
You need to find that person you were before they walked into your life and tore everything apart.
And I know why you’re struggling to do that.
Because no one is telling you how.
Everyone focuses on understanding the situation cognitively, but you’ll find almost no practical steps or actionable exercises.
And like I said, understanding is just the first step.
Most people stay stuck there. And the suffering continues…
Action
Understanding Isn’t Enough – You Need Action
That’s why I created a powerful, hands-on workbook—one that isn’t just about recognizing the situation, but about finally moving forward and becoming the best version of yourself again.
Recognizing that you were in a toxic relationship is just the first step. But what do you do next?
How do you stop the obsessive thoughts? How do you truly heal and rebuild?
I created this 110+ page workbook to help you move from awareness to action – because knowledge alone won’t set you free.
This workbook is not just another guide on narcissism.
It’s a step-by-step hands-on healing tool packed with
220+ transformative exercises
designed to help you reclaim your life.
What’s Inside the Workbook?
✅ Over 220 exercises carefully designed to help you process emotions, heal, and move forward.
✅ Powerful methods from therapy, mindfulness, and trauma recovery, tailored for survivors.
✅ A structured approach to rediscovering yourself, so you don’t just “move on” but actually feel whole again.
✅ A wide range of proven techniques, including
bibliotherapy, art therapy, cognitive therapy, schema therapy, self-awareness exercises, mindfulness,
transgenerational trauma work, memory recovery
and much more…
🔥 Helpful Bonuses
Every purchase includes these supportive extras
($59 Value FREE!)
🎁 65-Page eBook on Maladaptive Schemas – how early experiences shape self-defeating patterns.
🎁 Printable Emotion Tracker – track your healing progress over time.
🎁 Toxic Relationship Checklist – learn to recognize red flags and protect yourself.
🎁 Healing Affirmation Cards – printable, daily reminders to rewire your mindset.
🎁 90-Day Meaningful Self-Care Challenge — a three-month invitation to come home to yourself
Why This Workbook Works When Others Don’t
The workbook was created by a professional with practical experience, who has successfully used the exercises both with clients and in her own healing.
That’s why this workbook is NOT a collection of random “trauma recovery” worksheets pulled from the internet, but a carefully curated set of techniques from various therapeutic approaches (including grief therapy, art therapy, fairy tale therapy, schema therapy, etc.).
The workbook doesn’t focus on the past or your ex—it focuses on you and your future. The trauma of a narcissistic relationship is most effectively processed through rebuilding yourself and reinforcing your sense of identity.
The workbook emphasizes practice. There are no long explanations about narcissism—only the information you need to complete the exercises.
The pages aren’t filled with lines for writing—they’re filled with exercises.
The workbook doesn’t make false promises. It doesn’t claim you’ll “heal from trauma in 30 days,” because think about it: if you gained 20–30 pounds over several years, you wouldn’t expect to lose it in a single month. It’s the same with recovering from a narcissistic relationship. Everything takes time. So does healing.
About me
Who’s behind NarcBites?
A certified life coach. A couples therapist. And most importantly — a survivor.
I built NarcBites not just as a professional, but as someone who’s lived through the confusion, the emotional chaos, and the slow erosion of self that narcissistic abuse creates. I know what it feels like to question your own mind. To justify the inexcusable. To shrink yourself just to keep the peace.
I’ve been there — and I got out. And over the years, I’ve walked alongside countless clients who’ve done the same.
NarcBites is where healing begins — one clear truth at a time.
My approach is grounded in real experience, trauma-informed methods, and deep respect for your timeline, your story, and your strength.
You’re not overreacting. You’re waking up. And that’s where the work begins.
Why I Created This Workbook
- I didn’t write this to tell you what to think — I wrote it to help you hear yourself again.
- These exercises are the same ones I’ve used with clients and in my own recovery.
- They’re here to hold space for your clarity, not to rush your healing.
Frequently Asked Questions
This workbook is for anyone who feels lost, drained, or broken after a relationship—and for those who can sense that something isn’t right, even if they can’t yet name it.
Maybe you already know what narcissistic abuse is. Maybe all you know is that something felt off.
Wherever you are on your journey, this workbook is here to help you do more than just understand what happened—it helps you take action. Through questions, exercises, and self-reflection prompts, you'll start to rebuild your boundaries and reconnect with your inner voice.
And what if you’re still in the relationship?
What if you don’t feel strong enough to leave yet, but you know something has to change?
Then maybe this is exactly the right time. This workbook can help you begin to understand your own “whys.”
While it’s designed for healing after narcissistic relationships, the self-reflection and growth-focused exercises can also support anyone working through emotional patterns or building stronger self-awareness.
No! This is not therapy. But it’s a powerful self-awareness tool that can complement the work you’re doing in therapy—or help you take that first step toward asking for support.
This workbook is a self-help resource designed to support personal reflection and emotional awareness. It is not a substitute for therapy or professional treatment. If you're struggling, please consider speaking with a licensed mental health professional. At this time, I’m not offering one-on-one therapy.
The workbook is over 100 pages long and includes more than 220 thought-provoking questions and exercises.
Each chapter starts with a brief introduction, followed by stand-alone prompts you can work through at your own pace.
Some people spend 15–20 minutes a day with it, others sit with a single question for days.
There’s no rush. The goal isn’t to finish—it’s to go deep, and discover your own answers.
Nope.
Most exercises include several questions, and even those don’t need to be done in sequence.
I recommend browsing through the workbook and starting with the section that speaks to you the most.
Absolutely.
The damage doesn’t disappear the moment you walk away. The patterns, beliefs, and inner programming often stay with you long after the relationship ends.
This workbook helps you clear out what was left behind—so you can be free on the inside, not just on the outside.
Immediately after purchase.
The workbook is delivered via email in downloadable PDF format. No physical product will be sent.
Forever.
Once purchased, the PDF is yours to keep. You can download it, print it, revisit it anytime you want—no time limits, no expiration.
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Yes, 100%.
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Because this is a digital product delivered instantly, we’re unable to offer refunds—even if the file hasn't been downloaded. This is a standard policy for digital content.
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If it’s not there, email us at info@narcbites.com and we’ll resend it within 24 hours. No one gets left behind.
You don’t need to have it all sorted out.
Just the courage to begin.
The workbook—plus 5 thoughtful bonuses—gives you structure and questions that help you find your way back to yourself.
Wait! Don’t leave empty-handed.
Overthinking? Spiraling? This thought journal cuts through the fog so you can trust your mind again. It includes a 3-column and an expanded 7-column thought journal, a list of common cognitive distortions with real-life examples, and guided reflection questions to help you break the cycle of unhelpful thinking.
Totally free. Yours to keep.
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