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The Complex PTSD Workbook: A 66-Day Guided Plan to Build Coping Skills, Manage Chronic Stress, and Support Trauma Recovery
Some trauma books tell you to “go deeper.” This one tells “go gentler.”If you live with complex PTSD - emotional flashbacks, a nervous system that won’t stand down, shame that shows up out of nowhere, relationships that drain you, you don’t need more pressure. You need a safe, day-by-day plan that tells you what to focus on today and lets you pause when it’s too much.
This workbook gives you that plan.
This 66-day guided workbook is a trauma-informed, structured program that helps
• bring more calm to daily C-PTSD chaos with a clear, step-by-step path
• build coping skills you can actually use in real situations
• handle emotional flashbacks with scripted, safe practices
• support yourself in managing chronic stress in small, repeatable steps
• track your progress with mood/stress/flashback pages you can also share with a therapist or trusted supporter
What’s inside
• 4 gentle phases
1. Stabilize (Days 1–14): grounding, sleep anchors, self-kindness
2. Regulate (Days 15–28): body-soothing, boundaries, energy protection
3. Integrate (Days 29–44): soft narrative work, parts-aware exercises, shame relief
4. Maintain (Days 45–66): identity beyond trauma, relationships, relapse-prevention
• 66 daily pages → 2–3 minutes of micro-education + 5–10 minutes of practice + 2 minutes of reflection
• 3 levels for every Gentle / Standard / Stretch — your nervous system gets to choose
• Coping menu & printable trackers to make your progress visible, even on “bad” days
• Sections for partners, family, and therapists/coaches — how to support without re-triggering
Why it helps
Over time, you may begin to notice small quicker grounding, fewer night spirals, more words for “what’s happening to me right now.” The workbook repeats core trauma recovery skills over 66 days, giving you many chances to practice them until they start to feel more familiar and natural — without forcing you into graphic trauma recall.
Why it’s different
• warm, human tone — not cold or clinical
• no extreme, triggering stories
• constant safety “If this feels like too much, pause and come back.”
• built for self-guided adults (especially women 30–50) and for the people who support them
this workbook does not replace therapy or crisis care. It does not diagnose, treat, or cure PTSD, complex PTSD, or any other condition. It gives you a kind, repeatable roadmap for complex PTSD so you don’t have to figure it out alone — and so every day you can tell
“I’m moving forward. I’m doing it slowly. And that’s allowed.”
This workbook gives you that plan.
This 66-day guided workbook is a trauma-informed, structured program that helps
• bring more calm to daily C-PTSD chaos with a clear, step-by-step path
• build coping skills you can actually use in real situations
• handle emotional flashbacks with scripted, safe practices
• support yourself in managing chronic stress in small, repeatable steps
• track your progress with mood/stress/flashback pages you can also share with a therapist or trusted supporter
What’s inside
• 4 gentle phases
1. Stabilize (Days 1–14): grounding, sleep anchors, self-kindness
2. Regulate (Days 15–28): body-soothing, boundaries, energy protection
3. Integrate (Days 29–44): soft narrative work, parts-aware exercises, shame relief
4. Maintain (Days 45–66): identity beyond trauma, relationships, relapse-prevention
• 66 daily pages → 2–3 minutes of micro-education + 5–10 minutes of practice + 2 minutes of reflection
• 3 levels for every Gentle / Standard / Stretch — your nervous system gets to choose
• Coping menu & printable trackers to make your progress visible, even on “bad” days
• Sections for partners, family, and therapists/coaches — how to support without re-triggering
Why it helps
Over time, you may begin to notice small quicker grounding, fewer night spirals, more words for “what’s happening to me right now.” The workbook repeats core trauma recovery skills over 66 days, giving you many chances to practice them until they start to feel more familiar and natural — without forcing you into graphic trauma recall.
Why it’s different
• warm, human tone — not cold or clinical
• no extreme, triggering stories
• constant safety “If this feels like too much, pause and come back.”
• built for self-guided adults (especially women 30–50) and for the people who support them
this workbook does not replace therapy or crisis care. It does not diagnose, treat, or cure PTSD, complex PTSD, or any other condition. It gives you a kind, repeatable roadmap for complex PTSD so you don’t have to figure it out alone — and so every day you can tell
“I’m moving forward. I’m doing it slowly. And that’s allowed.”
141 pages, Paperback
Published January 11, 2026
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