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Bundle · 4 Printable PDFs

Narcissistic Abuse Recovery Toolkit: 4 Printable PDFs

Four printable PDFs for women recovering from narcissistic relationships: a daily recovery journal for the ongoing processing work, a gaslighting reality check workbook to systematically rebuild an objective account of what happened, a no contact and grey rock practical guide for navigating the logistics of leaving or limiting contact, and an identity reclaim workbook for the work of discovering who you are outside of the relationship. The complete paper-based recovery system for the woman who is done believing someone else's version of her.

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  • 4 PDFs delivered as one ZIP file
  • US Letter (8.5 x 11 in) and A4 included in every file
  • Personal use; reprint any of the 4 PDFs as often as you need
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Built on widely accepted research. Not a substitute for therapy or medical care.

What is in the toolkit

Four printables, designed to be used together. Use them as a full system or pick the one you need on any given day.

1. Narcissistic Abuse Recovery Journal (32 pages)

$14.99 separately

Daily reality check pages, gaslighting incident log, emotion validation space, self-worth anchor, boundary held log, grey rock contact log, and weekly healing mile marker. The daily-use core.

View the journal as a single product →

2. Gaslighting Reality Check Workbook (26 pages)

$14.99 separately

A structured deep-dive for rebuilding an objective account of the relationship: a chronological incident timeline, a pattern identification exercise (which tactics were used, how often, in what contexts), an evidence compilation page for the moments you knew something was wrong, a DARVO (deny, attack, reverse victim and offender) recognition guide with your own documented examples, and a reality restoration statement — a written account of what actually happened in your own words.

3. No Contact and Grey Rock Guide (22 pages)

$14.99 separately

A practical workbook for the logistics of leaving and limiting contact: a no-contact decision worksheet, a grey rock implementation guide with scripts for every common scenario (co-parenting, shared workplace, family events), a contact log for documenting each interaction during limited contact, a hoovering response protocol (what to do when they try to pull you back), and a safety planning section for women in situations requiring careful navigation.

4. Reclaiming Your Identity Workbook (24 pages)

$14.99 separately

A structured identity recovery workbook for after the relationship: who was I before I met this person (values, interests, friendships, dreams that were gradually removed or discouraged), a loss inventory (what I gave up and when), an identity reconstruction exercise (what I know to be true about myself now), a vision for the woman I am becoming, and a 30-day self-trust rebuilding log for practising acting on your own judgment rather than seeking external validation.

Format details

Format4 PDFs delivered as one ZIP file
Total pages~104 pages across 4 PDFs
Paper sizesUS Letter (8.5 x 11 in) and A4 included in every file
LicensePersonal use; reprint any of the 4 PDFs as often as you need
DeliveryInstant download after purchase

Who this is for

Narcissistic abuse recovery has multiple layers that are rarely addressed together: the factual layer (what actually happened), the tactical layer (how to manage ongoing or limited contact), the emotional layer (validating and processing what was dismissed), and the identity layer (who you are outside the relationship). This toolkit addresses all four.

For women who have left and are in the processing phase. For women who are in the process of leaving and need practical tools. For women who are in unavoidable contact (co-parenting, shared workplace, family) and need a framework for managing it.

This toolkit strongly recommends working with a trauma-informed therapist alongside this material. The PDFs are designed to support and supplement therapeutic work, not replace it.

Frequently asked questions

Tap any question to see the answer.

What is in the Narcissistic Abuse Recovery Toolkit?

Four printable PDFs: the 32-page Recovery Journal (daily reality check, gaslighting log, emotion validation, grey rock log, weekly mile marker), a 26-page Gaslighting Reality Check Workbook (incident timeline, DARVO recognition, reality restoration statement), a 22-page No Contact and Grey Rock Guide (decision worksheet, scripts, contact log, hoovering response protocol), and a 24-page Identity Reclaim Workbook (who I was before, loss inventory, identity reconstruction, 30-day self-trust log). ~104 pages total.

Is this toolkit appropriate if I am still in the relationship?

Some parts of the toolkit are useful at any stage: the gaslighting reality check workbook can be used while still in the relationship to build clarity, and the grey rock guide is specifically for people in contact. The identity reclaim workbook is most useful once there is physical or psychological separation. If you are still in the relationship and safety is a concern, please reach out to a domestic abuse helpline for support tailored to your situation.

What is hoovering?

Hoovering is the term used in narcissistic abuse recovery communities for the tactics narcissists use to pull former partners back into contact after the person has established distance: love-bombing (sudden affection and remorse), threats, manufactured crises, reaching out through mutual contacts, or reappearing after long silence. The no contact and grey rock guide includes a hoovering response protocol with specific scripted responses for the most common scenarios.

Should I use this alongside therapy?

Yes. A trauma-informed therapist who understands coercive control and narcissistic abuse will make this work more effective. The journaling material gives you structured content to bring to sessions. If you do not currently have access to therapy, these tools can still be useful, but please prioritise finding support.

How much do these cost separately?

Each single printable is $14.99. Four together would be $59.96. The toolkit is $27.99, so you save $31.97.

How is it delivered?

Instant digital download. Once payment is confirmed, you get a single ZIP with all 4 PDFs.

What paper size does it print on?

Both US Letter (8.5 by 11 in) and A4 are included in every PDF.

Designed by the Journalyn team. We design printable journals and workbooks for women. The recovery framework draws on published research in coercive control, complex PTSD, and trauma-informed self-care. This toolkit is a self-care system. Working with a trauma-informed therapist is strongly recommended alongside this material.

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