The Trauma-to-Recovery Mapping Workbook

What’s Inside?

Section 1: Your Story Map

• Personal timeline exercise: marking significant childhood events

• “First memory” exploration

• Identifying patterns of abandonment/emotional neglect

• Connecting childhood coping mechanisms to adult behaviors

• Red flag inventory: recognizing familiar dysfunction

Section 2: The Shame Audit

• Distinguishing toxic shame from healthy guilt

• Daily shame triggers log (7-day tracking sheet)

• “Voices in your head” exercise - whose criticism do you hear?

• Body mapping: where shame lives physically

• Rewriting shame narratives worksheet

Section 3: Your Addiction Cycle

• Trigger → Craving → Use → Shame cycle diagram

• Personal “rock bottom” indicators checklist

• Cost analysis: what addiction has taken

• Rock bottom moments - identifying your truth

• Relapse pattern recognition chart

Section 4: Emergency Resources

• Crisis moment action plan

• “Instead of using, I will...” alternatives list

• Support network mapping (even if it's just one person)

• Chrystal's “God on the kitchen floor” surrender practice

• 24-hour survival strategies

Section 5: Daily Practice Tools

• Morning accountability check-in template

• Evening reflection prompts

• Weekly progress tracker (non-linear recovery expected)

• “Finding beauty in darkness” gratitude practice

• Commitment contract to yourself