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Trauma Bond Worksheets

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  • Do you feel an intense emotional attachment to someone who has repeatedly hurt or mistreated you?
  • Are you often preoccupied with thoughts or memories of the abusive person, even when they are not present?
  • Have you experienced a cycle of abuse followed by periods of kindness or love from the same person?
  • Do you find it difficult to leave or distance yourself from the harmful individual, despite their negative impact on your well-being?
  • Do you make excuses or rationalizations for the abusive person's behavior?
  • Have you noticed a pattern of attracting or being attracted to abusive or toxic partners in your relationships?
  • Have you become isolated from friends, family, or other support systems due to the influence of the harmful person?
  • Do you feel dependent on the abusive person for your sense of self-worth or validation?
  • Do you feel a sense of emptiness, fear, or despair when considering ending the relationship or breaking away from the harmful person?

If so, Trauma Bond Worksheets can help you break free from trauma bond and nurturing a sense of self-worth.

(+35 pages of exercises and prompts)


  • Self-Assessment
  • Identify Your Symptoms
  • Confront Negative Self-Talk
  • Express Your Feelings
  • Self-Compassion Break
  • Advocate for Your Needs
  • Establish Boundaries
  • Foster a Sense of Safety
  • Exploring Inner Child Work
  • Emotional Regulation
  • Focus on Yourself
  • Self-Care
  • Cultivate Supportive Relationships
  • Should You Forgive?
  • Forgiving The Abuser (When Ready)

A trauma bond is a deep and complex emotional connection that forms between an individual and an abusive or harmful person.

This bond develops as a result of ongoing cycles of abuse, manipulation, intermittent reinforcement, and a lack of perceived alternatives.

Individuals in such bonds may experience conflicting emotions, feeling both affection and dependency on the abuser while also experiencing fear, confusion, and emotional pain. 

You will get a PDF (751KB) file

What people are saying

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“I’ve been facilitating mental health groups for 10 years and I’ve never come across worksheets as good as yours [including Therapy Aid].

Thank you for your wonderful worksheets and please keep them coming!”

– Gary

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“I wanted to write to you to tell you how much clarity I have received from your prompts in the journals. I bought the toxic relationship and breakup recovery ones and I will forever recommend them to others.

Thank you so much for the gift you share in the world to help others heal.”

– R – recovering from divorce and a 3 year toxic relationship right after that.

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“I am so grateful to you. I was somewhat apprehensive about facing certain things that I knew were there but had been resisting addressing. Your approach in the worksheets made it easier, more structured, and less daunting to confront… I am beginning to understand myself better and striving to be a better partner, coach and psychologist.”

– Rocio


Hi there, my name is Hadiah.

I am a counselor and the author behind Ineffable Living blog – a codependency and mental health blog.

I wanted the worksheets to be both informative and engaging, so I worked on creating clear and concise instructions, thought-provoking prompts, and activities that would encourage self-reflection.

As I witnessed the positive impact these worksheets had on my clients' progress, I realized their potential to reach a broader audience.

Whether you’re a therapist, a coach, or a counselor who is looking for tools to help your clients or simply someone who is seeking personal growth, coping strategies, or ways to enhance your overall well-being, our worksheets are here to assist you.