Each leaflet is unique and offers guidance to help you navigate complex dynamics and empower your recovery. From affirmations and understanding dynamics to healthy relationships, these free downloadable PDF's are great to have in your healing toolkit.
More PDF's will be added over time, so keep coming back to check out what's new!
Printable Sheets
RED FLAGS / GREEN FLAGS
Healing isn't just about what we let go of. It's also about what we choose to repeat.
Every affirmation is a seed.
Every moment of gratitude is a new pathway.
Every kind word you speak to yourself weakens an old lie and strengthens a new truth.
You don't have to believe it today.
Just keep showing up.
One day, your inner voice will sound like someone who finally knows their worth.
Abuse can follow a repeating pattern of tension, harm, reconciliation and calm, making it difficult to recognise what is happening.
Understanding the cycle can help you recognise the pattern — and remind you that the abuse is never your fault.
Below is a printable PDF to help you recognise the patterns.
Can you recognise the difference?
Healthy relationships aren't perfect, but they are built on respect, safety, trust and choice.
Sometimes unhealthy behaviours can become so familiar that we stop noticing them.
Use this sheet as a gentle prompt to reflect on the behaviours you're experiencing — or have experienced.
Printable Sheets
Printable Sheets
DAILY AFFIRMATIONS
UNDERSTANDING THE CYCLES OF ABUSE
TRAUMA BOND WORKSHEET
Download the Trauma Bond Cycle Worksheet to help make sense of the patterns that can make leaving feel so hard.
Types of Narcissists explained.
Understanding the Different Faces of Narcissism
I’ve included this because the word narcissist is used so freely these days — sometimes accurately, sometimes as an insult, and sometimes without really understanding what it means.
This isn’t about labelling, blaming or diagnosing someone from a distance. It’s about understanding patterns.
Narcissism can present in different ways, and people may not fit neatly into one category. There can be crossover, and behaviours can look very different depending on the person and the relationship.
For those who have experienced emotional abuse, manipulation, control or gaslighting, learning to recognise these patterns can sometimes be the first step towards making sense of what happened.
So yes… let’s name it.
Not to shame someone.
Not to seek revenge.
But because sometimes having a name for what you experienced helps you finally understand that it wasn’t all in your head.
And understanding is not about excusing the behaviour.
It’s about seeing it clearly.
You Are Not Alone. Help Is Available.
A Gentle Note About Support
This space isn’t an immediate support or crisis service. It’s just me, sharing my experiences, my words and my truth — in the hope that, somewhere along the way, they might help you feel a little less alone and give you the courage to find your own voice and truth.
If you need urgent or immediate support, please don’t wait for a response here. Reach out to one of the helplines or support services listed below, or contact emergency services in your local area if you are in immediate danger.
You deserve support. You deserve to be heard. And you don’t have to navigate it alone.
Specialist Support Services
Older People – Hourglass
Dedicated to supporting older people affected by abuse, neglect, or exploitation. Free 24/7 Helpline:
📞 0808 808 8141 🌐 wearehourglass.org
Financial Abuse – Surviving Economic Abuse
Provides guidance and support for those facing financial hardship as a result of domestic abuse, including access to specialist financial advice.
🌐 survivingeconomicabuse.org
LGBTQ+ Abuse – Galop
Supports LGBT+ people who have experienced domestic abuse, violence, or other forms of harm.
📞 0800 999 5428 🌐 galop.org.uk
LGBTQ+ Abuse – Switchboard
A confidential helpline offering listening support and advice for LGBTQ+ people, including those affected by domestic abuse.
📞 01273 204 050 🌐 switchboard.org.uk
Honour-Based Abuse – Karma Nirvana
A national helpline offering confidential advice and support around honour-based abuse and forced marriage.
📞 0800 5999 247 🌐 karmanirvana.org.uk
Stalking – Veritas Justice
Provides specialist advice, advocacy, and support for individuals affected by stalking and harassment.
🌐 veritas-justice.co.uk
Advocacy After Fatal Domestic Abuse – AAFDA
Offers guidance and advocacy for families and individuals navigating the aftermath of fatal domestic abuse.
🌐 aafda.org.uk
PLEASE CHECK YOUR AREA FOR YOUR LOCAL SERVICES
THIS IS UK INFORMATION
UK Support Services
National Domestic Abuse Helpline (24/7)
A free, confidential service offering support, information, and links to local help across the UK.
📞 0808 2000 247 🌐nationaldahelpline.org.uk
Women’s Aid
Provides specialist support and information for women and children affected by domestic abuse.
🌐 womensaid.org.uk
Refuge
Offers emergency accommodation, advocacy, and specialist services for those experiencing domestic abuse.
📞 0808 2000 247 🌐 refuge.org.uk
Men’s Advice Line
Confidential advice and support for men experiencing domestic abuse.
📞 0808 801 0327 🌐 mensadviceline.org.uk
Samaritans (24/7 emotional support)
For anyone feeling overwhelmed, distressed, or struggling to cope.
📞 116 123 🌐 samaritans.org
Arun and Chichester Districts – Local Support
My Sisters’ House
A specialist domestic abuse service supporting women and children across West Sussex, offering advice, advocacy, and practical and emotional support.
📞 0330 333 6284 🌐 mysistershouse.info