Forty-eight guided pages that help you understand how grief can be trauma: every kind of grief named, the losses nobody brings a casserole for, what your nervous system did to survive, and 101 steadying tools for when the waves come. Psychoeducation that helps you feel a little less alone. At your own pace, in your own handwriting.
Sound familiar?
You are carrying more than one loss, and nobody ever handed you a map for any of them.
Your body keeps the score: the tight chest, the fog, the 3am wake-ups nobody sees.
You keep asking who am I now, and the question has no easy answer.
You know the feelings are in there. You just need somewhere safe to put them.
This workbook is somewhere safe to put them. It names every kind of loss, including the secondary ones no one recognizes, explains what your nervous system is doing in plain language, and gives you room to write on every single page.
“This workbook is my signature offer. It is the base of how I practice: naming what happened, understanding what your nervous system did to survive it, and finding your way back to yourself.”
Angela Schellenberg · Grief, Trauma & Attachment-Focused EMDR & Equine Therapist
Educational pages teach in plain language, worksheet pages give you room to answer, and reflection pages let it settle. Check boxes, circle words, put an X where you feel it. You set the pace, and what stays on the page can stay on the page.
one
All 22 kinds, from anticipatory to pet loss to caregiving grief, with space to name the ones you are carrying.
two
The constellation behind the loss: identity, home, traditions, touch. There is no funeral for these. These pages can be one.
three
Who am I now? Narrative therapy for the story you are telling yourself, and the truer one you get to write.
four
Not the event, the impact. What trauma actually is, what it can look like, and what feeds it beneath the surface.
five
Secure, anxious, avoidant, disorganized: how you learned to love, trust, and grieve. Adaptations, not flaws.
six
The Adverse Childhood Experiences questionnaire, paired with the resilience score, because protection counts too.
seven
Fight, flight, freeze, and fawn in full, plus the Trauma Response Behavior Wheel to find yours in daily life.
eight
A simple 0–10 check-in you will use for years, with room to name what is driving the number.
nine
A somatic body map: put an X where it lives, give the sensation a texture, and let your body speak first.
ten
The feelings wheel and a fuller feelings list, because the right word is a form of relief.
eleven
The three states of mind, and the overlap where feeling and reason finally work together.
twelve
Hyper-arousal, hypo-arousal, and the window between: what narrows it, and what genuinely widens it.
thirteen
A full toolkit for the hard days, from box breathing to the trauma taco. Pick one. Tiny counts.
fourteen
The complete 51-card deck: 42 values plus 9 to name yourself, with sorting instructions, ready to print and cut.
A 48-page guided PDF, delivered to your inbox the moment you purchase. Print it or write in it digitally. It is yours to keep, revisit, and finish in whatever season it takes.
$29
Secure checkout by Stripe. The download link arrives by email within a minute of purchase. Questions? angela@angelaschellenberg.com
This workbook is education and self-reflection, not psychotherapy, and is not a substitute for care from a licensed professional. If you are in acute grief or crisis, please reach out to a qualified professional or the 988 Suicide & Crisis Lifeline. Sources are credited throughout, including the Resilience Questionnaire (Rains & McClinn), the Trauma Response Behavior Wheel concept (SomaStoryOT), the window of tolerance (Dr. Dan Siegel, chart adapted from Marie S. Dezelic, PhD), narrative therapy (Michael White & David Epston), and distress tolerance skills (Linehan; McKay et al.).