Reclaim Your Calm in High-Conflict Co-Parenting
Anchored is your clinically grounded survival and strategy workbook, designed to help you stay rooted, resilient, and emotionally clear no matter how high the conflict rises.
About the Workbook
Written by Dr. Sheena Ford, Ph.D., LPC, Anchored was created for parents navigating co-parenting with a high-conflict or manipulative ex-partner.
With clinical insights from CBT, DBT, Narrative Therapy, and Trauma-Informed Care, this isn’t just a workbook it’s a mirror, a lifeline, and a strategic guide.
Whether you're newly separated or have been co-parenting for years, this resource will help you show up with clarity, protect your peace, and parent from strength instead of survival mode.
What You’ll Learn Inside
✅ Recognize common manipulation tactics (gaslighting, triangulation, guilt-tripping)
✅ Respond calmly and legally to provocations
✅ Rebuild your emotional clarity and self-trust
✅ Protect your child’s emotional well-being
✅ Set strong, steady boundaries without conflict
✅ Document toxic behaviors for legal and emotional protection
Benefits of Using This Workbook
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🧠 Built on Real Clinical Frameworks Not Fluff
This isn’t a feel-good PDF filled with vague advice. Anchored is grounded in proven therapeutic approaches like CBT, DBT, trauma-informed care, and family systems theory. Every tool, worksheet, and prompt is based on what actually works for parents facing manipulation, chaos, and emotional burnout.
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🔥 Designed to Reduce Burnout Not Just Manage Chaos
High-conflict co-parenting isn’t just stressful it’s exhausting. This workbook doesn’t just help you survive the storm. It’s designed to preserve your energy, calm your nervous system, and prevent emotional overload so you can show up as your best self without burning out.
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Includes Practical Tools, Scripts, Affirmations & Breathing Techniques
From BIFF communication templates to the 5-5-5 grounding method, you’ll have real tools you can use in the moment. Whether it’s responding to hostile texts, resetting after drop-offs, or calming your anxiety, you’ll never feel unprepared again.
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Helps You Stop Reacting and Start Parenting with Intention
This workbook helps you get out of survival mode. Instead of reacting to every conflict, you'll learn how to stay rooted in your values, regulate your emotions, and parent with calm confidence even when the other parent is unpredictable.
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Supports Both Emotional Healing and Legal Clarity
Anchored goes beyond emotional support. It also includes tools for documenting patterns, preparing for court, and writing legally sound communication so you’re not just emotionally grounded, but legally protected too.
What’s Inside
- 15 clinically informed chapters
- 15 quick-action micro tools
- Real-life stories and examples
- Worksheets, journaling prompts & legal prep tools
- BIFF communication templates (BIFF stands for Brief, Informative, Friendly, and Firm)
- Cognitive& Dialectical Behavioral Therapy (CBT/DBT)-based mental clarity tools
- Grounding exercises & nervous system resets
Who This Is For...
- Parents dealing with an unpredictable, emotionally manipulative co-parent
- Those feeling gaslit, blamed, or exhausted after every interaction
- Mothers or fathers in custody battles or high-conflict parenting arrangements
- Anyone who’s doing all the right things but still feels destabilized
Dr. Sheena Ford
Dr. Sheena Ford, Ph.D., LPC is a licensed professional counselor, trauma-informed therapist, and mom who specializes in high-conflict relationships and co-parenting challenges. With over a decade of clinical experience, she’s worked with hundreds of parents who feel exhausted, gaslit, and unseen despite doing everything “right.”
She created Anchored as a compassionate, clinically grounded guide to help parents stay calm, reclaim their power, and protect their peace—no matter how chaotic the co-parenting dynamic becomes.
Dr. Ford blends tools from CBT, DBT, trauma therapy, and real-life insight to provide support that’s not just theoretical but deeply practical and emotionally affirming.
