This document is a workbook aimed at helping survivors of abuse and trauma move past pain and suffering to reclaim joy and happiness. The workbook contains worksheets and questions to guide users through identifying and understanding their trauma, fears, and negative thought patterns. It encourages exploring how trauma has manifested in one's life and relationships, and working towards letting go of old pain to live freely without fear. The overall goal is to help users process their experiences and remove "the sword of trauma" to live a joyful, empowered life.
2. WARRIOR WORKSHEET
Dear Warrior,
I began this workbook after
going through my own
journey of recovery. I now
lead a joyful life and hope
you will do the same. You
can learn about my story
in my film Searching for
Angela Shelton and my book
Finding Angela Shelton.
2
3. WARRIOR WORKSHEET
There are sheets like this
throughout the workbook. Tear them
out if you need to and carry
them with you. They are meant to
be guideposts for you to discover
your inner warrior.
There are questions in the blue
sections to use in a group setting
to inspire conversation.
Thank you for using this
workbook and for moving into
your own healing and/or healing
someone else.
Love,
Angela Shelton
3
4. HOW TO USE THIS WORKBOOK:
You may use this workbook alone or in a group. Share your answers with friends and
supporters to help one another through the process of healing. This workbook can and should
be done in stages. Go slowly. The Warrior Worksheets provide a jumping off point for writing.
Finish the sentences provided to help you pinpoint insights into yourself and others. Write more
in a blank notebook if you need. WARNING: This workbook may bring up intense emotions.
It is recommended that you have a therapist present if you are working in a group. If you are
working alone, share this with someone you trust and feel safe with such as a therapist, trusted
family member or friend.
Check out the website, too!
This workbook was inspired by Angela Shelton’s speaking events.
For information about bringing Angela Shelton to your community please visit
http://angelashelton.com/speaking-events
4
6. WARRIOR WORKSHEET
When beginning a journey of transformation you are faced with many new levels of healing,
awareness and wholeness. Now is a time to think about what you are ready for and make a
commitment to yourself.
What are you ready to receive and what are you willing to let go of? For example if I wanted
to be a Goddess, I had to let go of self-hatred because the two did not fit. Just like joy and
violence cannot coexist, self-hatred cannot exist when you are living a life you love.
What are you ready to receive
and what are you willing to give
up? If you are ready to receive
being a warrior, then you must give
up the role of victim.
I AM READY TO RECEIVE:
I AM WILLING TO LET GO OF:
Order this workbook at www.angelashelton.com
6
7. GROUP QUESTIONS: WHAT IS TRAUMA?
.Experiencing trauma is like being pierced with a sword. .
WHAT ARE SOME TYPES OF TRAUMA?
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8. GROUP QUESTIONS: WHY DO PEOPLE KEEP SECRETS?
Being pierced with the sword of
trauma can leave you silent, frozen
in fear, stuck, and in pain.
WHY DO PEOPLE SOMETIMES FEEL SAFER BY REMAINING SILENT?
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9. WARRIOR WORKSHEET
I EXPERIENCED PAIN WHEN
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I FEEL ANXIETY WHEN
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I SUFFERED WHEN
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10. GROUP QUESTIONS:
HOW CAN THE SWORD AFFECT
SOMEONE’S LIFE?
Being wounded by the sword of trauma can make you quick
to anger, depressed, or isolated.
HOW DOES THE SWORD KEEP YOU FROM HAVING HEALTHY INTIMATE RELATIONSHIPS?
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11. WARRIOR WORKSHEET
I HAVE BEEN KEPT FROM INTIMACY BECAUSE
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WHEN I THINK ABOUT INTIMACY I FEEL
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I AM SCARED OF
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12. GROUP QUESTIONS:
WHAT HEALTH PROBLEMS
CAN THE SWORD CAUSE?
The sword can cause health problems, including chronic
migraines, body aches, nightmares, mental health problems, insomnia,
or numbness.
HOW DO THE AFFECTS OF TRAUMA SHOW UP IN THE BODY?
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13. WARRIOR WORKSHEET
MY BODY ISSUES ARE
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I FEEL UNCOMFORTABLE IN MY BODY WHEN
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14. GROUP QUESTIONS:
WHY IS BREATHING
AFFECTED BY TRAUMA?
Being wounded makes it hard to breathe deeply.
WHAT ARE PEOPLE AFRAID TO SAY OUT LOUD?
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15. WARRIOR WORKSHEET
IF I COULD TALK TO MY BODY, I WOULD SAY
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IF I COULD TALK TO MY PAIN, I WOULD SAY
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16. GROUP QUESTIONS:
WHAT ARE SOME WAYS THAT
YOU CAN IGNORE PAIN?
You can live with the sword pierced through you. You can
ignore the fact that you are wounded and deal with the
symptoms instead of the cause. You have a choice.
WHAT SYMPTOMS CAN DISGUISE THE ORIGINAL TRAUMA?
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17. WARRIOR WORKSHEET
I HAVE IGNORED THE PAIN IN MY LIFE BY
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I COPE BY
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I AM SILENT ABOUT
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18. GROUP QUESTIONS: HOW CAN SOMEONE ELSE’S
PAIN AFFECT YOU?
You can get into relationships with other people who are wounded.
HAVE YOU EVER BEEN IN A RELATIONSHIP WITH SOMEONE WHO WAS WOUNDED?
HOW DID THAT AFFECT YOU?
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19. WARRIOR WORKSHEET
I HAVE HAD TO DEAL WITH OTHERS’ PAIN BY
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SOMEONE ELSE’S PAIN HAS AFFECTED ME BY
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20. GROUP QUESTIONS:
HOW DOES DENIAL MANIFEST
IN THE WORLD?
You can live in entire communities that are in pain. Keeping the
sword in place is living in denial. Denial is a powerful choice
that you have freedom to make.
HOW CAN GROUPS OF PEOPLE BE IN DENIAL?
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21. WARRIOR WORKSHEET
DENIAL SHOWS UP IN MY LIFE AS
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I HAVE DEALT WITH DENIAL BY
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I HAVE BEEN SILENT ABOUT
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21
22. GROUP QUESTIONS:
WHAT IF YOU WERE
PIERCED WITH A SWORD?
WHAT FEAR DO YOU HAVE TO FACE? WHAT SECRETS ARE YOU KEEPING? HOW HAVE YOU
PERSONALLY BEEN PIERCED WITH THE SWORD?
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23. WARRIOR WORKSHEET
I AM FEARFUL OF
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I FEEL LIKE I CAN’T
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I HAVE BEEN STUCK AND STUNTED BY
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23
24. GROUP QUESTIONS: HOW DO YOU AFFECT THE
WORLD AROUND YOU?
When you see the sword and realize you are wounded, you can
also see how you are affecting yourself and the world around you.
WHAT IF EVERYTHING YOU DID AFFECTED EVERYTHING ELSE?
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25. WARRIOR WORKSHEET
MY EMOTIONS AFFECT OTHERS WHEN I
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MY ANGER AFFECTS OTHERS WHEN I
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MY FEARS AFFECT OTHERS WHEN I
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25
26. GROUP QUESTIONS: WHAT DID YOU DO AS A CHILD
THAT YOU LOVED?
You can see that you can live a much healthier life when you
remove the sword that wounded you in the first place.
TAKE A MOMENT AND GO BACK TO YOUR CHILDHOOD AND FIND ONE HAPPY MEMORY.
WHAT MADE YOU GIDDY? HOW CAN YOU HAVE HEALTHY PLAYTIME NOW?
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26
27. WARRIOR WORKSHEET
WHEN I WAS LITTLE, MY FAVORITE THING TO DO WAS
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I LOSE ALL TRACK OF TIME WHEN I
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I HAVE THE MOST FUN WHEN I
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27
28. GROUP QUESTIONS:
WHAT HAPPENED IN YOUR LIFE THAT
CREATED ANY KIND OF PAIN & SUFFERING?
What is your trauma? What is your story?
WHAT KIND OF RECURRING PAIN AND SUFFERING SHOWS UP IN YOUR LIFE?
WHAT DO YOU COMPLAIN ABOUT MOST?
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28
29. WARRIOR WORKSHEET WHAT MEMORY AFFECTS
YOU THE MOST?
How is being wounded keeping you away from joy and happiness?
How is the past affecting your life?
HOW DOES A PAINFUL EXPERIENCE KEEP YOU FROM JOY AND HAPPINESS?
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30. WARRIOR WORKSHEET
MY STORY IS
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32. GROUP QUESTIONS: WHY DOES IT APPEAR TO BE EASIER
TO HOLD ONTO OLD TRAUMA?
The thought of facing trauma and going through the process of
recovery brings up fear.
WHAT WOULD YOU HAVE TO LET GO OF IN ORDER TO MOVE PAST PAIN AND SUFFERING?
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33. WARRIOR WORKSHEET
THE MEMORY THAT HAUNTS ME THE MOST IS
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I AM NOT HAPPY ABOUT
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34. GROUP QUESTIONS:
WHAT DO YOU THINK OTHERS ARE
SAYING TO THEMSELVES
INSIDE THEIR HEADS?
You may hear all of your negative thought patterns telling you
that you are stupid, worthless, ugly, or nothing.
WHAT ARE THE NEGATIVE THINGS YOU SAY TO YOURSELF INSIDE YOUR HEAD?
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35. WARRIOR WORKSHEET
EVERY SINGLE NEGATIVE THING I HAVE EVER SAID TO MYSELF IN MY HEAD:
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36. WARRIOR WORKSHEET
I NEED TO LET GO OF
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I AM HOLDING ONTO
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I AM AFRAID TO FACE
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37. GROUP QUESTIONS: WHAT IF THE UNKNOWN WAS
SUPER FUN AND JOYOUS?
The thought of touching your sword can scare you and leave
you frozen in fear and not knowing where to begin.
WHAT WOULD YOUR LIFE LOOK LIKE IF YOU HAD NO FEAR? WHAT WOULD YOU BE DOING?
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38. WARRIOR WORKSHEET
IF I HAD NO FEAR I WOULD
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IF MONEY WAS NO OBJECT I WOULD
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LETTING GO OF PAIN MAKES ME NERVOUS BECAUSE
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39. GROUP QUESTIONS:
WHAT WOULD LIFE BE LIKE IF YOU
LEFT YOUR SWORD IN?
WHAT ARE THE BIGGEST FEARS ABOUT REMOVING THE SWORD?
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40. WARRIOR WORKSHEET
MY SWORD GIVES ME COMFORT BECAUSE
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I AM FAMILIAR WITH
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IF I WAS A WARRIOR THEN I WOULD HAVE TO
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40
41. GROUP QUESTIONS:
IF YOUR CHILD WAS WOUNDED AND
NEEDED STITCHES, HOW WOULD
YOU COMFORT THEM?
If you were going through surgery you would have to make a
plan. You need to make a plan to remove your sword, too.
WHAT IS THE FIRST THING THAT COMES TO MIND WHEN YOU THINK ABOUT A PLAN TO
REMOVE YOUR SWORD?
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42. WARRIOR WORKSHEET
MY PLAN TO REMOVE MY SWORD WOULD HAVE TO HAVE
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IF I HAD TO TELL MY CHILD THEY HAD TO HAVE SURGERY, I WOULD SAY
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43. GROUP QUESTIONS: WHERE DO YOU FEEL SAFE?
You need help, support, a place in which to remove it in the
safest way possible, and a place to recover.
WHERE IS THE FIRST PLACE YOU WOULD GO IF YOU WERE GOING TO REMOVE YOUR
SWORD?
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43
44. WARRIOR WORKSHEET
I FEEL SAFEST WHEN I
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IF I HAD TO HIDE SOMEWHERE I WOULD GO
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45. GROUP QUESTIONS:
IF YOUR CHILD WAS ILL AND
NEEDED CARE, WHAT KIND OF
ACTIONS WOULD YOU TAKE?
You need to support system. Make a plan and gather support
before removing your sword.
WHERE DO YOU GET THE MOST SUPPORT IN YOUR LIFE?
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46. WARRIOR WORKSHEET
I FEEL MOST SUPPORTED BY
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THE PEOPLE WHO ARE MOST HEALTHY FOR ME ARE
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47. GROUP QUESTIONS: WHAT IS COMFORTING?
Removing your sword is a process that you must ultimately do
yourself. Your team is your backup.
WHO IS ON YOUR TEAM?
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48. WARRIOR WORKSHEET
IF I NEEDED HELP I WOULD CALL
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I MOST TRUST
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49. GROUP QUESTIONS: WHO DO YOU TRUST?
Find therapists, support groups, friends, and supportive family
members you feel safest with.
WHO IN YOUR LIFE DO YOU FEEL THE SAFEST WITH?
WHO WOULD YOU CALL IF YOU NEEDED HELP?
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50. WARRIOR WORKSHEET
THE PEOPLE IN MY LIFE WHO HAVE INSPIRED, HELPED AND SUPPORTED ME ARE
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THE ORGANIZATIONS IN MY AREA ARE
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51. GROUP QUESTIONS:
IS THERE PAIN YOU FEEL
COMFORTABLE OR FAMILIAR WITH?
Removing the sword hurts and can seem like a daunting task.
WHY NOT JUST LEAVE YOUR SWORD IN?
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52. WARRIOR WORKSHEET
IF I REMOVED MY SWORD I WOULD LOSE
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I AM SCARED OF BEING FULFILLED BECAUSE
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IF I WAS LIVING A JOYFUL LIFE THEN I
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53. GROUP QUESTIONS:
IF YOUR CHILD NEEDED SURGERY TO
SAVE THEM, HOW WOULD YOU
EASE THEIR FEAR?
Sometimes the pain of removing the sword hurts worse than it did
going in.
WHY MIGHT THE PROCESS OF REMOVING THE SWORD HURT WORSE THAN WHAT PUT IT
THERE?
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54. GROUP QUESTIONS:
WHAT DO YOU HAVE TO FEEL IN
ORDER TO HEAL?
In order to heal it, you have to feel it.
WHAT IS THE WORST THAT CAN HAPPEN IF YOU REMOVE YOUR SWORD?
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55. GROUP QUESTIONS: WHAT MAKES YOU ANGRY?
You may feel rage, pain, fear, anxiety, isolation, and self-hatred
among many others.
WHAT WORDS COME TO MIND AS YOU THINK ABOUT REMOVING YOUR SWORD?
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56. WARRIOR WORKSHEET
GO ON A RANT. SAY ANYTHING YOU WANT ABOUT WHAT IS COMING UP FOR YOU
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58. WAR RIOR WORKSHEET YOU ARE ALLOWEDTOTOMOVE PAST IT.
ORDER
FEEL PAIN IN
Allow yourself the freedom to scream, yell, and cry.
WHAT WOULD YOU SAY IF YOU COULD TALK TO YOUR SWORD AND THE TRAUMA THAT PUT IT
THERE?
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59. WARRIOR WORKSHEET
DEAR SWORD,
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YOU HAVE SERVED ME BY
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I AM GOING TO LET GO OF YOU NOW BECAUSE
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60. WARRIOR WORKSHEET
WHAT WOULD HAPPEN IF YOU
JUST GAVE UP?
It may seem exhausting and overwhelming to remove your sword.
WHAT IRRITATES OR UPSETS YOU ABOUT THIS PROCESS?
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61. WARRIOR WORKSHEET
I AM ANNOYED BY
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I AM OVERWHELMED BY
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I GET FRUSTRATED WHEN
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62. WARRIOR WORKSHEET
I DON’T WANT TO FEEL
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I AM SICK AND TIRED OF
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63. GROUP QUESTIONS:
WHAT WILL YOU DO WITH YOUR
SWORD ONCE YOU HAVE IT?
Remember that once you face the fear and remove the sword—you will have it !
WHAT WOULD YOU DO WITH YOUR LIFE IF YOU HAD NO PAIN OR SUFFERING?
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64. WARRIOR WORKSHEET
IF I HADN’T BEEN THROUGH
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I WOULD
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ONCE I HAVE MY SWORD I WANT TO
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65. GROUP QUESTIONS:
WHY IS WHAT YOU COMPLAIN ABOUT
A CLUE TO WHAT YOUR PAIN IS?
With your sword out, you may feel sad, empty, depressed, lonely, or
just plain dumb.
WHAT WILL YOU MISS ABOUT YOUR SWORD?
IT IS OK TO ACKNOWLEDGE THE ADDICTION TO IT.
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66. WARRIOR WORKSHEET
I COMPLAIN MOST ABOUT
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I GET ATTENTION WHEN I TALK ABOUT
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WHEN I REMOVE MY SWORD I WILL NEED TO LEARN TO
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67. GROUP QUESTIONS:
WHAT COMFORTING DO CHILDREN
NEED AFTER TRAUMA?
Now is the time to take care of yourself on all levels-body, mind,
and spirit.
IF YOU WERE YOUR OWN CHILD, HOW WOULD YOU TAKE CARE OF YOURSELF?
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70. WARRIOR WORKSHEET
WHAT KIND OF TENDERNESS DO
YOU NEED?
WRITE A LETTER TO YOURSELF. TELL YOURSELF WHAT YOU NEED TO DO IN ORDER TO HEAL.
MANY TIMES YOU ALREADY KNOW THE ANSWER YOU ARE SEEKING, YOU JUST NEED TO
LISTEN TO YOURSELF.
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72. WARRIOR WORKSHEET
WHAT MAKES YOU FEEL THE MOST
COMFORTABLE?
With the sword out, you are left with a wound that needs healing.
Find and use the things that make you the most comfortable and safe.
WHAT ARE THE THINGS THAT MAKE YOU FEEL SAFE? WHAT DOES BEING SAFE LOOK LIKE?
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74. WARRIOR WORKSHEET
WHAT ARE YOU ADDICTED TO?
Sometimes you may miss your sword, especially if you had it for
a long time.
WRITE A GOODBYE LETTER TO YOUR PAIN AND SUFFERING. THANK IT FOR SERVING YOU
AND WISH IT WELL AS IT LEAVES.
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76. WARRIOR WORKSHEET
WHAT GOOD PHRASES ARE YOU
GOING TO REPLACE THE NEGATIVE
THOUGHTS WITH?
Now is the time to replace old negative thought patterns with
positive Self-Care and Self-Love.
WRITE DOWN ALL THE THINGS THAT ARE OPPOSITE OF EVERY NEGATIVE THOUGHT YOU
EVER HAD ABOUT YOURSELF!
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77. WARRIOR WORKSHEET
ALL THE NEGATIVE THINGS I USED TO SAY TO MYSELF IN MY HEAD ARE REPLACED
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WITH:
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I AM CREATIVE
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I AM BEAUTIFUL
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