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This checklist is not surface-level advice.
It is a direct extract from Module One: Understanding Your Situation and Narcissistic Abuse inside the How To Actually Leave a Narcissist Guide.
Specifically, this comes from Week One — where you begin to understand what you’ve been experiencing, not just emotionally but psychologically.
What you’re reading here is the foundation of the work.
You can feel it. Something isn’t quite right. But every time you try to explain it, it gets minimised, twisted, or turned back onto you.
So you start questioning yourself again instead.
This checklist was created for that exact moment.
Inside, you will be guided through a series of simple but confronting questions that help you gently uncover patterns of control, manipulation, emotional abuse, and confusion that are often designed to keep you stuck.
Because narcissistic abuse doesn’t always look like what you think it should.
It looks like:
second guessing yourself
walking on eggshells
missing the ‘good version’ of them
feeling drained but not knowing why
This is not a diagnostic - this is clarity.
A private, safe space for you to see your reality written out in front of you without interruption, without being dismissed, and without someone telling you that you’re ‘overreacting’.
At the end, you’ll also be guided through reflection prompts to help you process what you’ve uncovered and begin reconnecting with your own voice again.
If even one question makes your heart chest tighten, that matters.
You’re not imagining it, and you’re not alone.
You don’t need to have all the answers yet.
Just start here. This is where everything begins.
Only if and when you feel ready.
Most ardently,
Chenise Sinclaire.
This checklist is not surface-level advice.
It is a direct extract from Module One: Understanding Your Situation and Narcissistic Abuse inside the How To Actually Leave a Narcissist Guide.
Specifically, this comes from Week One — where you begin to understand what you’ve been experiencing, not just emotionally but psychologically.
What you’re reading here is the foundation of the work.
You can feel it. Something isn’t quite right. But every time you try to explain it, it gets minimised, twisted, or turned back onto you.
So you start questioning yourself again instead.
This checklist was created for that exact moment.
Inside, you will be guided through a series of simple but confronting questions that help you gently uncover patterns of control, manipulation, emotional abuse, and confusion that are often designed to keep you stuck.
Because narcissistic abuse doesn’t always look like what you think it should.
It looks like:
second guessing yourself
walking on eggshells
missing the ‘good version’ of them
feeling drained but not knowing why
This is not a diagnostic - this is clarity.
A private, safe space for you to see your reality written out in front of you without interruption, without being dismissed, and without someone telling you that you’re ‘overreacting’.
At the end, you’ll also be guided through reflection prompts to help you process what you’ve uncovered and begin reconnecting with your own voice again.
If even one question makes your heart chest tighten, that matters.
You’re not imagining it, and you’re not alone.
You don’t need to have all the answers yet.
Just start here. This is where everything begins.
Only if and when you feel ready.
Most ardently,
Chenise Sinclaire.