🌿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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🧠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
