Foundation
Days 1–5
Core emotional toolkit
Day 1
It's Not About You
2 parts · 12 scenes
Her reaction doesn't match what you did — and that's the proof. Learn to recognise emotional dysregulation for what it is: her storm, not your fault.
emotional dysregulation
not your fault
pattern recognition
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Day 2
Grounding When Things Get Intense
2 parts · 12 scenes
When she yells, your body goes into survival mode before you can think. The 5-4-3-2-1 technique and the two-second pause keep your rational brain online.
fight-flight-freeze
grounding
present moment
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Day 3
Self-Compassion (Not Self-Blame)
2 parts · 12 scenes
After she yells, the second attack — the one inside your own head — is often worse. Learn to recognise the inner critic and replace it with a voice that's actually yours.
inner critic
self-compassion
self-worth
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Day 4
Words That De-Escalate
2 parts · 12 scenes
Logic doesn't work when her rational brain is offline. The BIFF method — Brief, Informative, Firm, Friendly — gives you words that don't add fuel to the fire.
BIFF method
de-escalation
communication
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Day 5
Strategic Exit
2 parts · 12 scenes
Sometimes the wisest move is to leave the room. Learn how to exit calmly and without drama — and build a safe space to decompress before you need one.
strategic exit
exit script
safe space
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Growth
Days 6–10
Advanced protection tools
Day 6
The Gray Rock Method
2 parts · 12 scenes
Drama feeds on reaction. Gray Rock means making yourself as uninteresting as possible — no visible emotion, minimal words, nothing to latch onto.
gray rock
emotional neutrality
protection
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Day 7
Building Your Support Network
2 parts · 12 scenes
Keeping it secret makes everything heavier. You don't need a large network — just one trusted peer, one trusted adult, and one resource. That's enough to change everything.
support network
ending isolation
asking for help
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Day 8
Setting Boundaries That Stick
2 parts · 12 scenes
A boundary isn't controlling her — it's deciding what you will do. Learn to set one clear limit, follow through consistently, and stop apologising for protecting yourself.
boundaries
self-protection
consistency
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Day 9
Post-Incident Recovery
2 parts · 12 scenes
How you recover after conflict matters as much as how you cope during it. Build your personal 4-step protocol — physical reset, emotional release, reality check, move forward.
recovery
processing
physical reset
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Day 10
When Nothing Works
2 parts · 12 scenes
You can do everything right and she may still be unreasonable. That's not your failure. Radical acceptance means stopping the fight against what you can't change — and redirecting that energy.
acceptance
what you control
redirecting energy
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Mastery
Days 11–14
Identity, future & meaning
Day 11
Your Identity Beyond Her Approval
2 parts · 12 scenes
Her words about you are symptoms of her dysregulation — not evidence of your worth. Build the identity document that belongs entirely to you, written in your voice.
identity
self-worth
your truth
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Day 12
Planning Your Future
2 parts · 12 scenes
This situation has an end date. Hope is something you build — through savings, skills, and small concrete steps toward a life that's entirely yours to design.
future planning
independence
2-year plan
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Day 13
Finding Meaning in the Struggle
2 parts · 12 scenes
Something real has been forged in this hardship. Emotional intelligence, resilience, empathy, boundaries — skills that will serve you for life, and that you're breaking the pattern for everyone after you.
post-traumatic growth
meaning-making
breaking the pattern
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Day 14
Celebrating Your Resilience
2 parts · 12 scenes
Fourteen days. You showed up for every one. Write yourself a letter from the other side — what was hard, what you learned, what you're proud of, and where you're headed next.
resilience
celebration
completion
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