Techniques for healing from narcissistic abuse
The Inferno - Stage 2
Practise self-soothing and mindfulness
Mindfulness techniques:
Techniques like deep breathing, meditation, or progressive muscle relaxation can help you stay grounded when the flood of emotions feels overwhelming. Apps or guided meditation sessions can offer structured support during these moments.
Journaling:
Keeping a journal to document your feelings, thoughts, and the realisations you’re experiencing can be very therapeutic. This practice helps in ‘joining the dots’ and tracking the progression of your emotional journey, making the impact feel more manageable over time.
Establish routine and self-care
Daily routine:
Structure can be a powerful antidote to the chaos you might be feeling. Try to establish a daily routine that includes regular meal times, gentle exercise, and scheduled rest. Even small routines can restore a sense of normality and stability.
Sleep hygiene:
With sleep often disrupted—either too much or too little—practise good sleep hygiene. This might involve setting a regular bedtime, reducing screen time before sleep, or creating a calming bedtime ritual to help regulate your sleep cycle.
Mindfulness and meditation: These techniques can help you stay grounded and reduce anxiety as you process your thoughts and feelings.
Physical activity:
Gentle exercise like walking, yoga, or stretching can help reduce stress, boost energy, and improve mood. It’s also an excellent way to reconnect with your body and relieve some of the physical tension associated with trauma.
Set boundaries and reduce overwhelm
Limiting contact:
If possible, reducing or eliminating contact with the source of the abuse can provide much-needed relief. Whether you adopt a no-contact approach or a more measured, reduced contact method, creating this space is essential for your healing.
Digital detox:
Take breaks from social media or other digital platforms where you might encounter triggers or reminders of your past abuse. This can help you maintain emotional balance while you focus on your recovery.
Develop a supportive network
Trusted confidants:
Identify people in your life who offer genuine understanding and support. Although it might be tempting to withdraw from loved ones, maintaining connections—even if it’s just one or two trusted individuals—can help you feel less isolated
Communicate your needs:
Let those around you know how they can support you. Sometimes a simple conversation about your feelings can provide the reassurance you need during moments of self-doubt or cognitive dissonance.
Focus on self-compassion and patience
Self-affirmations:
Practice self-compassion by reminding yourself that it’s okay to feel scared, confused, or even lost. Affirmations such as “I deserve healing” or “I am worthy of support” can slowly help rebuild your sense of self.
Be patient:
Understand that the impact stage is just one part of the journey. The emotional and cognitive overload you’re experiencing now is part of the process of making sense of your abuse. Over time, as you work through these feelings, the intensity will begin to ease.
Expressive arts:
Engaging in creative activities like painting, writing, or music can provide a healthy outlet for your emotions. These activities can help you process complex feelings in a non-verbal, liberating way.
Seek professional support
Therapy and counselling:
Engaging with a therapist who specialises in trauma or narcissistic abuse recovery can provide you with a safe space to process your emotions. Therapies such as cognitive behavioural therapy (CBT) or trauma-focused therapy can help you reframe negative thought patterns and gradually rebuild your self-worth. Some people will not be able to handle interventions during this stage and may consider professional help when they move into the next stage
Support Groups: Joining a local or online support group where others have similar experiences can be invaluable.