The 90-Day Estrangement Healing Workbook

<p>If you're estranged from toxic parents or dysfunctional family members you know the weight of guilt grief and shame that comes with that choice. You made the hardest decision of your life to protect your wellbeing—and now you're left wondering: <em>How do I heal from this?</em></p><p><strong>The 90-Day Estrangement Healing Workbook</strong> gives you the evidence-based tools and structured guidance you need to process family trauma set unshakeable boundaries and build a life worth living—with or without your family of origin.</p><p>This Isn't Another Book That Just Explains What Happened. This Is Your Step-By-Step Healing Plan.</p><p>Unlike books that simply describe toxic family patterns this comprehensive workbook provides <strong>200+ practical exercises</strong> across 90 days integrating six evidence-based therapeutic approaches:</p><p><strong>DBT skills</strong> for emotion regulation and interpersonal effectiveness</p><p><strong>CBT techniques</strong> for challenging inherited beliefs and cognitive distortions</p><p><strong>ACT principles</strong> for values-based living and psychological flexibility</p><p><strong>Attachment theory</strong> for understanding relationship patterns</p><p><strong>Internal Family Systems</strong> for healing wounded parts</p><p><strong>Self-compassion practices</strong> for releasing toxic shame</p><p>What You'll Gain in 90 Days</p><p><strong>Week 1-3: Foundation &amp; Safety</strong> Build emotional regulation skills understand toxic family dynamics learn crisis survival techniques and create your safety plan for managing family-related triggers.</p><p><strong>Week 4-6: Understanding &amp; Processing</strong> Identify cognitive distortions learned in childhood explore your attachment wounds meet your internal parts and understand how family patterns shaped your life.</p><p><strong>Week 7-9: Acceptance &amp; Values</strong> Clarify your personal values independent of family expectations develop psychological flexibility with complex emotions deepen self-compassion and process ambiguous loss.</p><p><strong>Week 10-12: Regulation &amp; Boundaries</strong> Master advanced emotion regulation learn DEAR MAN and FAST skills for boundary-setting handle flying monkeys who pressure reconciliation and make clear decisions about your path forward—maintaining no-contact OR exploring reconciliation with safety measures.</p><p><strong>Week 13: Integration &amp; Future</strong> Break intergenerational trauma patterns create sustainable daily practices celebrate your transformation and plan for ongoing healing beyond 90 days.</p><p>What Makes This Workbook Different</p><p><strong>Dual-Path Approach:</strong> Guidance for both maintaining long-term no-contact AND exploring reconciliation with appropriate safety measures—you choose your path based on your unique situation.</p><p><strong>Trauma-Informed Throughout:</strong> Every exercise acknowledges the reality of family trauma and validates your experience as an adult child of emotionally immature narcissistic or abusive parents.</p><p><strong>Daily Structure:</strong> 15-20 minute daily exercises that build on each other making healing manageable even during your busiest days.</p><p><strong>Real Applicable Skills:</strong> DEAR MAN scripts for boundary communication Check the Facts worksheets for guilt Opposite Action plans cope-ahead strategies for holidays and consequence systems that actually work.</p><p><strong>Breaking Intergenerational Patterns:</strong> Specific guidance on interrupting toxic patterns so you don't repeat what you experienced—becoming the cycle breaker in your family line.</p><p><strong>Ongoing Support:</strong> Includes troubleshooting guides resources for finding estrangement-informed therapists support communities and 52 weeks of journaling prompts for Year 2 and beyond.</p>