The trigger response
has a map.
Built from trauma CBT and Internal Family Systems.

The body remembers the relationship long after the texts stop. Recovery is not forgetting - it is teaching the system that the threat has actually ended.

⬇ 417K people downloaded this

🔄 Troovara Recover (Toxic)

🔄

Recover - Trauma-Informed CBT and IFS Tools for Rebuilding After a Toxic Relationship

One trauma-trained therapy session: $175 · Core tier: $17.99 · Use for life

180+

Tools

5

Frameworks

600+

Pages

∞

Yours forever

  • 🔬 IFS
  • 💆 Somatic
  • 🧩 Trauma-CBT
  • 🌿 Polyvagal
  • 🌿 Trauma-Informed
L

The relationship pattern exercises helped me understand my experience. The worksheets helped me process guilt, grief, and anger while focusing on my own healing.

Leanor M. · Verified Buyer · Bristol, UK · Recover Toolkit

Recover - Trauma-Informed CBT and IFS Tools for Rebuilding After a Toxic Relationship

🔥 417K downloads

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Format: PDF · A4 & US Letter · GoodNotes-ready

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Rated 4.9 from verified buyers

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50+ countries

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5 clinical frameworks

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What's inside

10 files. 5 clinical frameworks. One recovery library.

Built in consultation with trauma-trained therapists, organized for the way the work actually unfolds - recognition first, then structural recovery, then long-arc identity rebuild. Every file is self-contained and works alongside therapy or independently.

📘

90–110 pages

Healthy vs. Unhealthy Relationships Workbook
A clinical primer on relational red flags, the cycle-of-control framework, and the difference between conflict and harm. Includes the Pattern Inventory (a 24-item self-audit) and the Two-Column Comparison exercise - a side-by-side mapping of what the relationship was versus what was being told about it.
PDF · Worksheet

Reset

🛡

50 pages

The Healthy Boundaries Toolkit
The boundary scripts most often rehearsed and rarely said out loud. Includes the Three-Sentence Boundary template, a Repair-vs-Rupture decision tree, and a 30-day boundary-practice tracker. For the conversation about Christmas plans, the text not yet sent, the meeting with the parent who still calls weekly.
PDF · Script

Reset

🌿

120 pages

The Trauma Healing Journey
The anchor workbook. A structured 12-stage protocol drawing on trauma-informed CBT and IFS, organized around the Window of Tolerance and the Parts Map. Includes the Daily Regulation Log (90-day tracker) and the Trigger Inventory worksheet - the document most readers work through with a therapist.
PDF · Worksheet · Guided

Practice

🧩

80 pages

Understanding Trauma & PTSD Workbook
A clinical companion explaining the neurobiology of post-traumatic response without jargon. Includes the Symptom-Function Translator (which decodes hypervigilance, dissociation, and intrusive thoughts as nervous-system functions) and the Flashback Protocol - a 9-step grounding sequence for the trigger that arrives without warning.
PDF · Worksheet · Quick ref

Practice

🔬

80 pages

The Attachment Styles Workbook
The companion volume mapping anxious, avoidant, disorganized, and earned-secure patterns onto adult relationships. Includes the Attachment Audit (a 40-item self-assessment) and the Repair Repertoire - twelve scripts for the moments the old pattern reactivates inside the new relationship.
PDF · Worksheet · Daily

Practice

📚

80+ pages

The Healing & Recovery Bundle (5 workbooks)
The structural recovery library - five companion workbooks covering shame, grief of the relationship, identity reconstruction, somatic-release practice, and post-traumatic growth research. Includes the Shame Spiral Interrupt protocol and the Letter-Not-Sent exercise that closes the bundle.
PDF

Bundle

🧠

70 pages

Adverse Childhood Experiences Workbook (ACEs)
A trauma-CBT-grounded inventory of pre-relationship template patterns - the early scripts the toxic relationship may have rehearsed rather than created. Includes the ACE Inventory (the standard 10-item assessment plus a 7-item expanded version) and the Origin-Story Map - a worksheet for tracing the present pattern to the early environment.
PDF · Worksheet

Daily

🌳

60 pages

Tree of Life Workbook
The narrative-therapy rebuild - adapted from Ncazelo Ncube's framework. Six structured drawing-and-writing exercises for re-authoring the post-relationship identity. The roots, the ground, the trunk, the branches, the leaves, and the storms - a structured way to write a self that does not start with the relationship.
PDF · Worksheet

Guided

🗺

40 pages

The Recovery Sequence Map
The Immersion-tier integration guide - a clinical roadmap for working through all eight workbooks in the order most readers benefit from. Includes the Six-Month Sequence Plan, the When-to-Pause checkpoints, and a Therapist Companion sheet for readers using the library alongside professional support.
PDF · Guided

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Complete Bundle - everything above

One trauma-trained therapy session: $175 · Complete tier: $29.99 · Use for life

Adapted from trauma-informed CBT, IFS, attachment theory, and narrative therapy frameworks.

was 59.99

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Choose your bundle

What's included in each tier.

Every tier includes our core DBT tools. The Complete Bundle gives you everything - no exceptions.
What's included Starter - Recognition & Reset
$9.99 		Core - Structural Recovery System
$17.99 		Complete - Full Identity Rebuild Library
$29.99
Healthy vs. Unhealthy Relationships Workbook ✓ ✓ ✓
The Healthy Boundaries Toolkit ✓ ✓ ✓
The Trauma Healing Journey — ✓ ✓
Understanding Trauma & PTSD Workbook — ✓ ✓
The Attachment Styles Workbook — ✓ ✓
The Healing & Recovery Bundle (5 workbooks) — — ✓
Adverse Childhood Experiences Workbook (ACEs) — — ✓
Tree of Life Workbook — — ✓
Total pages 2 files ~110 pages 3 files ~280 pages 10 files · 600+ pages
Price $9.99 was $14.99 $17.99 was $29.99 $29.99 was $59.99
Add to Cart:

FULL DISCLOSURE

This is and isn't for everyone.

We'd rather lose a sale than have you download something that isn't right for you. Read this honestly.

HONEST TRANSPARENCY

This is and isn't for everyone.

We'd rather lose a sale than have you download something that isn't right for you. Read this honestly.

THIS IS FOR YOU IF...

✓ You have left the relationship - or are far enough into leaving it that recovery is the work, not the question

✓ You have tried therapy or you are on a waitlist, and the gap between sessions is where the spirals live

✓ You can recognize the patterns intellectually, and the body still does not believe the relationship has ended

✓ You read clinical writing and want the framework, not the inspirational version

✓ You are willing to spend 15–25 minutes a day on structured work for several months

THIS IS NOT FOR YOU IF...

✕ You are in acute crisis right now, in danger, or still in the relationship and unable to leave - please contact a professional

✕ You are looking for a substitute for trauma-trained therapy - this accompanies that work, it does not replace it

✕ You want a quick fix - this is structural work that takes weeks to months

✕ You are not ready to look at early-life patterns – the Complete tier specifically asks the reader to do this.

If you're in crisis right now, please contact a mental health professional or crisis line.
US: 988 |  UK: 116 123 (Samaritans) |  Canada: 988 |  Australia: 13 11 14 (Lifeline)

D

Damitri K.

34 years old · Marketing Manager
Manchester, UK
Bought: Complete · 6 months ago

Troovara Recover (Toxic)

✓ 14 months of trauma-informed therapy before purchase
✓ Flashbacks 4–5/week → 1–2/month (week 6)
✓ Window of Tolerance (p. 47) was the first tool that worked
✓ Used weekly with current therapist

★★★★★

"I had been calling it broken for three years. The trauma-CBT framework gave it a structure."

I left the relationship in 2022. I did fourteen months of trauma-informed therapy, and most of it helped - but the gaps between sessions were where the flashbacks lived. A text from a number I didn't recognize would put me on the kitchen floor for two hours. I bought Recover honestly thinking it was going to be the inspirational stuff in a clinical font.

The Window of Tolerance worksheet on page 47 was the first time anyone had drawn me a picture of what my body was doing.

I started with the Trauma Healing Journey. The 9-step Flashback Protocol from the PTSD companion was the first tool that worked the first time - I used it on a Tuesday afternoon when an email triggered a freeze, and I was functional again in eleven minutes instead of the usual two hours. Six weeks in, the flashback frequency had dropped from four or five a week to one or two a month. I'm still working on the avoidant attachment piece. The work isn't finished.

Complete · $29.99 · In your inbox in 60s

THE CLINICAL FOUNDATION

Built on the frameworks trauma-trained therapists actually use.

Trauma-focused cognitive behavioral therapy was developed in the 1990s by clinicians including Judith Cohen, Anthony Mannarino, and Esther Deblinger, and has since become the most extensively researched treatment approach for post-traumatic stress. Internal Family Systems, developed by Dr. Richard Schwartz beginning in the 1980s, models the psyche as a system of distinct parts and a core Self - a framework now used widely in trauma-trained clinical practice across North America, the UK, and Australia.

Developed in consultation with trauma-trained therapists.

The recovery library brings these two evidence bases together with attachment theory and polyvagal-informed somatic practice, organized for self-guided work that runs alongside therapy rather than replacing it.

🧠
Trauma-Informed CBT (Primary)

The dominant evidence-based protocol for post-traumatic stress. Targets triggers, avoidance loops, and meaning-making after trauma.

🧩
Internal Family Systems (Supporting)

Schwartz, 1980s. A parts-based model that reframes responses as protective and organizes healing as relational repair.

🤝
Attachment Theory (Supporting)

Bowlby, Ainsworth. Explains how early relational patterns shape adult bonds and how secure attachment is built.

🌿
Polyvagal Somatic Practice (Supporting)

Porges. The neurophysiology of safety, threat, and shutdown - with bottom-up regulation tools.

Global

Adoption

40+

Years of evidence

$175

Avg. session

Clinical

Training use

IMPORTANT DISCLAIMER

Troovara tools are self-guided educational workbooks. They are not a substitute for professional mental health treatment. If you are in crisis, please contact your doctor, therapist, or a crisis service.

What buyers have shared

Real results from real people.

Questions about this product

The specific questions 417K buyers asked first.

These aren't generic FAQs. These are the exact hesitations that came up before people downloaded - answered honestly.

Every file is a high-resolution PDF, optimized for both screen reading and printing. The library works on any device - phone, tablet, laptop, e-reader - and prints cleanly on standard letter or A4 paper. You'll receive direct links to every file in your tier within 60 seconds of purchase, plus a single library page where you can re-download anytime

No. Recover is a self-guided clinical workbook library, built on the same evidence base trauma-trained therapists work from - but it is not therapy. It is designed to accompany therapy, fill the gap on a waitlist, or extend the work between sessions. The Fit Check section above lists the situations where you should be working with a clinician rather than working alone.

You have 30 days to try it. If it doesn't work, you get a full refund - no questions asked, no forms to fill out, no explanations required. We'd rather lose the sale than have you keep something that isn't useful. Email us within 30 days of purchase and the refund is processed within 48 hours.

Plan on 10–15 minutes of daily use, and 4–8 weeks before you'll notice the pattern shift. The first script that works often shows up in week one. The structural family changes - the morning routine, the bedtime sequence, the sibling dynamics - generally take a month or two of consistent use.

Yes. Once you purchase, the files are yours. Download to your phone, tablet, laptop, and any e-reader you own. Print as many copies as you want. The download links never expire - re-download in five years if you need to. There is no app, no login, no subscription, no platform that could disappear.

Core is the structural recovery layer, containing the three workbooks (Trauma Healing Journey, Trauma & PTSD Companion, and Attachment Styles Companion) that most readers use alongside therapy to build awareness, stability, and understanding. Complete includes everything in Core, plus the long-term rebuild work: the Healing & Recovery Bundle of five companion workbooks, the ACEs origin-pattern work, and the Tree of Life narrative-identity rebuild. Core is designed for the next eight weeks. Complete is designed for the next year of deeper recovery and personal growth.

Complete your toolkit

What 417K buyers downloaded next.

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