The Complex PTSD Workbook: Overcome Shame, Hypervigilance, Flashbacks, and Trauma Patterns Through Step-by-Step Healing Exercises

By Rachel Singer

Do you ever react with panic, shutdown, or self-criticism and have no idea why?

Do you feel like your body is still bracing for something that happened years ago?

Do you keep "functioning" on the outside while feeling overwhelmed on the inside?

If these patterns feel familiar, you're not imagining them, your nervous system is still working in survival mode.

According to the CDC-Kaiser Permanente ACE Study, nearly two-thirds of adults report at least one adverse childhood experience.

Hypervigilance, emotional flashbacks, freeze responses, and self-criticism are not personality flaws, they're survival patterns your body never had a chance to update.

Inside:

Understand the 4 mechanisms through which childhood trauma reshapes your brainDecode your body's signals using a simple, judgment-free mapping methodIdentify your top 3 emotional flashback patterns before they take overApply a 13-step protocol that short-circuits a flashback in real timeBuild a compact first-aid kit for panic, dissociation, and overwhelmDismantle the inner critic using targeted counter-scriptsSpot the exact moment where self-reflection turns into shameRelease stored shame with practical somatic cuesReduce hypervigilance by training your social tolerance windowInterrupt constant scanning with micro-interventions you can use anywhereShift out of freeze using 3 movement-based reset techniquesRecognize dissociation early with fast, reliable indicatorsGround yourself in seconds with no-nonsense sensory anchorsAccess healthy anger and convert it into clean, firm boundariesPractice trauma-safe self-compassion through 3 daily pillarsUnderstand your attachment style to reduce relationship reactivityCommunicate needs with low-conflict scripts that prevent escalationSet boundaries without guilt using simple, enforceable stepsProtect your energy with clear limits that don't provoke backlash

If you want your daily life to stop feeling like a constant fight with your own body, this is where the shift begins.

• Format: Hardcover
• Language: English
• ISBN: 1806472333
• ISBN13: 9781806472338
• Release Date: December 2025
• Publisher: Rachel Singer
• Length: 162 Pages
• Weight: 1.26 lbs.
• Dimensions: 0.4" x 8.0" x 10.0"