🌿From Survival to Strength: Companion Resources
Your Guided Tools for Healing and Growth
These worksheets are your hands-on companions to the From Survival to Strength workbook — designed to help you move from insight to action, and from survival to self-trust.
🌸 What’s Inside
Organized to match the chapters of your printed workbook:
| Chapter | Resource | Description |
|---|---|---|
| 1 | Survival Pattern Mapping | Trace protective patterns that once helped you cope — and learn how to release or reshape them. |
| 2 | Trigger Origin Mapping | Connect current emotional triggers to their early roots. |
| 3 | Core Belief Reframing | Transform limiting beliefs into empowering truths. |
| 4 | Boundary Blueprint + Role-Play Scripts | Design clear boundaries and practice communicating them with confidence. |
| 5 | Emotion-to-Need Mapping | Discover the needs behind strong emotions and how to meet them. |
| 6 | Relationship Red & Green Flags | Recognize patterns that either drain or nourish your relationships. |
| 7 | Trigger Tracking Log | Build awareness of triggers and coping effectiveness. |
| 8 | Speaking Up Practice Grid | Strengthen your voice by recording real moments of self-expression. |
| 9 | Values vs. Validation Chart | Notice when you act from authenticity versus approval-seeking. |
| — | Self-Compassion Check-In | A quick “pause and notice” tool for moments of overwhelm. |
Use them at your own pace. Reflect, explore, and return to them whenever you need grounding or guidance.
You can:
Print them to fill out by hand.
Edit directly in Google Sheets.
Revisit them as your awareness deepens over time.
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Boundary Blueprint + Role-Play Scripts
Design clear boundaries and practice communicating them with confidence
Access the Boundary Blueprint here →
A simple, supportive guide to help you clarify your boundaries and feel more confident expressing them. Use this worksheet to write your own boundary statements and gently practice how you want to communicate them before real-life conversations.
Ideal for anyone who struggles with people-pleasing or second-guessing their needs.
🧠Access the Complete Workbook
From Survival to Strength: Interactive Companion Worksheets
Includes all exercises from the ACOA Workbook — from Survival Pattern Mapping to Core Belief Reframing, Boundary Blueprint, and beyond.
đź“Ą Download the Companion Workbook (Google Sheets)
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From Survival to Strength: Resources & Worksheets
A Guided Workbook for Adult Children of Alcoholics
