😡 Struggling with your ex's toxic messages?

I promised it a few weeks back and it’s finally ready to go.

I’m talking about this.

It’s a guide with custom prompts for ChatGPT and Microsoft Copilot to respond to your ex. If you’ve ever felt overwhelmed by confrontational exchanges, these prompts help you maintain your cool and set clear boundaries, all while keeping your sense of humor intact.

Here’s what’s in the guide.

Click on the button below to download your guide. You’ll have to enter your email because the download link is sent to you via email but if you enter the same email address you get this newsletter at, you won’t be subscribed to this newsletter again.

Your stress-reduction communication routine

Do you dread opening up your email, knowing that you're going to have to deal with abusive messages from your ex? Are you so paralyzed with fear that you don't even want to face looking at your text messages or emails any more?

Well, now you can, with my handy routine for reclaiming your power. Follow these steps to master malevolent messages and turn terrifying texts into treats.

Create an email subfolder that all emails from your ex automatically land in. If you communicate by text, disable notifications and only check your ex’s messages when you have to. You can also get a “burner phone” with a number you use to communicate with your ex. If you can, get a judge to order communication via a co-parenting app.

This way, you're not confronted with them every time you open your email or look at your phone. Choose a day and time, once a week, to read these emails or messages.

BEFORE you deal with the abusive messages from your ex, do something to generate “happy hormones” like endorphins or dopamine.

You could:

Do a workout 💪
go for a brisk walk in nature 🌳
Dance around the room to music 💃🏽
Play your go-to action computer game 🎮

Then sit down with a delicious drink, open the folder, and review the messages.

For each message:

✔ Copy it into a Word document.
✔ Delete everything that you don't need to respond to.
✔ If you end up deleting the whole message, don't respond to it.
✔ If you need to refute something, just say, “Your attempt to cast me in a bad light with a false accusation is duly noted.” Or use one of the responses here.
✔ If a message is abusive, copy and paste it into your documentation software.

Then use the prompt in From Chaos to Calm and follow the instructions.

Close your email or your message app.

Now do something really nice for yourself (watch an escapist movie, hit the pub with friends, go dancing, whatever distracts you).

Total time your ex squatted rent-free in your head this week: half an hour, maybe an hour.

Remember: you're not just reclaiming your time and your peace of mind when you deal with your ex's abusive emails, you're reclaiming your power.

And if you need help dealing with abusive emails from your ex, feel free to contact me.

Want to know how I can help you?

Resources

As one of the prompts in this game-changing guide is for a narc decoder, I can’t let this go without giving you a taste of the real thing, the true original, from the pen of Tina Swithin. If I had to read just one book on dealing with a narcissistic ex, it would be Tina Swithin’s book The Narc Decoder. I’ve read it several times over because it helped me reduce my own anxiety about my ex’s messages. Not only is it fabulously hilarious, but it also contains practical advice on profiling and communicating with a narcissist ex.

But it gets better, because Tina is busy writing a second volume of the Narc Decoder, and you can submit your own 🦇💩 messages from your ex. Click on the Read Examples button at this link to read some of Tina’s superb dissections of her ex’s messages. The link to submit your own examples is also there.

P.S.

I’d love to see what results you get from the prompts, so feel free to email them to me. You can do that by replying to one of my newsletters. If you’d like me to include them in a future newsletter, mention that specifically; otherwise, they’ll just be for my personal vicarious reading pleasure.

Happy prompting! 💌💕💕