Fillable Trauma Recovery & Relationship Workbooks
Created by Licensed Trauma Therapist Chloe Melka, LPCC
Safe to Love Again: An 8-Week Trauma-Informed Workbook for Healing Past Relationship Trauma and Dating with Confidence
34.99
Heal from what hurt. Date on your own terms.
If a past relationship left you on edge, second-guessing yourself, or afraid to let anyone close, you’re not broken. Your nervous system learned to protect you, and it can learn safety again.
Safe to Love Again is an 8-week guided workbook for anyone healing from past relationship trauma who wants to date and build a healthy relationship. It blends trauma-focused CBT with somatic (body-based) practices, in a warm, conversational voice, with plenty of room to write.
Created by Chloe Melka, LPCC #20618, a trauma-informed therapist.
WHAT YOU’LL WORK THROUGH
Each week follows the same gentle rhythm: Know it, Feel it, Think it, Try it, Track it.
Week 1: Landing. Safety, your nervous system, and your window of tolerance
Week 2: Body Wisdom. Befriending sensation, naming feelings, resourcing and pendulation
Week 3: Thoughts. Spotting thinking traps and using the thought record
Week 4: Your Story. Making sense of what happened, without reliving it
Week 5: Patterns. Attachment, and why chaos can feel like chemistry
Week 6: Boundaries & Voice. Finding your yes, no, and maybe, plus dating scripts
Week 7: Dating, Regulated. Triggers vs. red flags, pacing, and a gentle exposure ladder
Week 8: Building What Lasts. Your relationship blueprint, repair skills, and setback plan
WHAT’S INSIDE
60 beautifully designed pages (US Letter), with color, illustrations, and fun facts
Somatic practices: grounding, orienting, body scans, resourcing, breathwork, and boundary exercises
Trauma-focused CBT tools: trigger logs, thought records, a feelings ladder, and the responsibility pie
Dating tools: green/yellow/red flag guide, safety and pacing plan, date-night routine, and exposure ladder
Weekly trackers, a baseline and progress check, and a setback plan
A tear-out Pocket Toolkit of grounding skills
A certificate of completion
TYPE RIGHT IN THE PDF, OR PRINT IT
Every line, box, table cell, and checkbox is fillable. Open it in a free PDF reader such as Adobe Acrobat Reader and type your answers, then save your copy. Prefer pen and paper? It prints beautifully too.
A GENTLE, PACED APPROACH
Built-in pacing guidance and stop signs help you stay in a manageable zone. You go at your own speed, and you can repeat or skip anything that feels like too much.
WHO IT’S FOR
Adults healing from betrayal, emotional abuse, controlling relationships, or painful breakups
People who are ready to date again and want to feel steadier doing it
Therapy clients who want a structured companion between sessions
NOT SURE YET? Download the free Week 1 sample to see the design and tone before you buy.
GOOD TO KNOW
Instant digital download (PDF). No physical item ships.
Licensed for your personal use only. Please don’t share, resell, or redistribute.
This workbook is educational and not a substitute for therapy, medical care, or crisis services. If you’ve experienced severe trauma, please work with a licensed clinician. If you’re in crisis, call or text 988 (U.S.).
WORK WITH ME
If you find this workbook helpful, I’d love to support you personally. Schedule a consultation call to see if we’re a good fit.
Educational use only. Not a substitute for therapy, medical care, or crisis services. If you’re in crisis, call or text 988 (U.S.).
You will get a PDF (2MB) file
Safe to Love Again: Free Week 1 Sample (Grounding Skills for Relationship Trauma)
FREE
Try Week 1 of Safe to Love Again for free. This 14-page, fillable sample gives you a real taste of the full 8-week workbook: gentle grounding skills, a plain-language look at how trauma affects your nervous system, and your first trigger log. It’s a safe, low-pressure place to begin healing from past relationship trauma.
What’s inside
A welcome letter, how-to-use guide, and safety plan
The 8-week roadmap
A baseline check-in so you can see your own progress
A tear-out Pocket Toolkit of 8 grounding skills
All of Week 1: Landing. It covers your four protective responses, your window of tolerance, orienting and grounding practices, a trigger log, and a weekly tracker
Type right in the PDF or print it. Every line, box, and checkbox is fillable. Use a free PDF reader like Adobe Acrobat Reader and save your copy.
Created by Chloe Melka, LPCC #20618, a trauma-informed therapist. Using trauma-focused CBT and somatic practices, it helps you go at your own pace, with built-in pacing guidance and stop signs.
Ready for more? The full Safe to Love Again workbook continues with seven more weeks on body wisdom, thoughts, your story, patterns, boundaries, dating, and building healthy relationships.
Ready for more? The full Safe to Love Again workbook continues with seven more weeks on body wisdom, thoughts, your story, patterns, boundaries, dating, and building healthy relationships. Get the full workbook here: https://payhip.com/b/jYU7u
Want support from a real person? Schedule a consultation to see if we’re a good fit.
Educational use only. Not a substitute for therapy, medical care, or crisis services. If you’re in crisis, call or text 988 (U.S.).
You will get a PDF (660KB) file
Disclaimer & Crisis Support Information
Clinical Disclaimer: The workbooks, free samples, and self-guided tools provided on this website are for educational and self-exploration purposes only. They are not a substitute for professional mental health diagnosis, medical advice, or clinical therapy. Utilizing these digital resources does not establish a therapist-client relationship with Chloe Melka, LPCC. If you are experiencing distress that feels overwhelming, please seek support from a qualified healthcare professional.
Crisis & Emergency Resources: These digital resources are not designed for emergency or crisis intervention. If you are experiencing a mental health emergency or are in immediate danger:
In the U.S.: Call or text 988 to reach the Suicide & Crisis Lifeline (available 24/7), or text HOME to 741741 to connect with the Crisis Text Line.
Immediate Danger: Call 911 or go to your nearest hospital emergency room.