Self-Care After a Narcissistic Relationship: Healing the Wounds and Reclaiming Your Power

Healing from a narcissistic relationship is like unravelling a tangled knot. It’s messy, it takes time, and it often feels like you’re not making much progress, even when you’re putting in the effort. The emotional and psychological scars left by a narcissist can run deep, and recovering from them is a journey that demands patience, compassion, and a solid commitment to prioritising yourself. 

We’ve all been there—whether it’s a partner, parent, or close friend, being involved with a narcissist takes a toll on your self-worth, emotional stability, and ability to trust your own instincts. The manipulation, gaslighting, and emotional abuse can leave you feeling broken, confused, and unsure of who you are. But the truth is, you can heal — and a crucial part of that healing process is learning to prioritise self-care.

In this blog, we will explore actionable self-care tips that have helped others on their healing journeys. Whether you are in the process of healing from a narcissistic relationship or looking for guidance, these tips can provide clarity and support. 

🌟 1. Acknowledge Your Pain — And Give Yourself Permission to Feel 💔 

After being in a narcissistic relationship, it’s common to suppress your feelings. You may have been gaslit into believing your emotions didn’t matter, or you may have been conditioned to ignore your own needs in favour of the narcissist’s. But the healing process starts by feeling your pain. 

It’s okay to feel hurt, anger, sadness, or betrayal. 🥺 It’s important to acknowledge those emotions instead of pushing them down. Cry if you need to. Scream into a pillow if that helps. Healing requires the processing of emotions, not their suppression. Give yourself permission to feel whatever comes up, as this is the first step towards letting go of the past. 

🚧 2. Set Clear Boundaries (Even with Yourself) ✋ 

🧘‍♀️ 3. Create Space to Reconnect with Who You Are 💫 

After being under the control of a narcissist, it’s easy to lose touch with who you are. Narcissists are master manipulators, and over time, they may have made you define yourself by their needs and emotions. But now it’s time to reconnect with your true self. 

Start small: Engage in activities that bring you joy or peace. Whether it’s crafts, sports, reading, or even enjoying a quiet cup of tea, make time for things that help you remember who you are outside the toxic relationship. ☕ Remember, you are not defined by the narcissist’s actions or behaviour. You have your own identity, and it’s time to rediscover it. 🌸 

🤝 4. Build a Support Network: Surround Yourself with Understanding People 🧑‍🤝‍🧑 

Healing from narcissistic abuse can be incredibly isolating, especially if the narcissist intentionally cut you off from friends and family. Narcissists thrive on isolation because it makes you more dependent on them. But when you break free, it’s essential to surround yourself with people who understand your experience and support your healing. 

• Reach out to trusted friends or family members who genuinely care about you. 🗣 

• Join online support groups for survivors of narcissistic abuse. These groups can provide you with validation and understanding, which is essential for rebuilding your sense of self. 

And if you’re not ready to open up just yet, that’s okay too. Healing takes time, and you shouldn’t feel pressured to share before you’re ready. 🌿 

🧘‍♂️ 5. Practice Mindfulness and Self-Compassion 🧡 

The healing journey can be fraught with negative self-talk. Narcissists often leave us questioning our worth and blaming ourselves for the dysfunction in the relationship. But mindfulness and self-compassion are powerful tools for reframing this negative narrative. 

• Mindfulness helps you stay grounded in the present moment and prevents you from getting stuck in the past or future. 🌻 

• Self-compassion is about treating yourself with the same kindness and care you would show a friend going through a tough time. Healing is not linear, so be gentle with yourself on the harder days. 💕 

🏃‍♀️ 6. Take Care of Your Body: The Physical Toll of Emotional Abuse 💪 

The emotional abuse from a narcissistic relationship often takes a physical toll as well. The stress, anxiety, and emotional turmoil can affect your sleep, appetite, and overall health. Healing involves taking care of your body as much as your mind. 

• Prioritise good sleep 🛌 

• Eat nourishing food 🍎 

• Engage in physical activity, whether it’s a walk in the park, yoga, or a dance session in your living room. 💃 

Exercise is a great way to release built-up tension, improve your mood, and boost your energy levels. When your body feels well, your mind can heal much more effectively. 💖 

👥 7. Work with a Therapist (or Consider Trauma-Informed Support) 🧑‍⚕️ 

Healing from narcissistic abuse can be overwhelming, and it’s often too much to handle alone. Therapy can be incredibly helpful in processing the emotional wounds left behind by the narcissist. A therapist who specialises in narcissistic abuse or trauma bonding can offer insights into how to rebuild your self-esteem, set healthy boundaries, and trust yourself again. 🧠 

If professional therapy isn’t an option, consider joining a support group for survivors of narcissistic abuse. These groups can offer guidance and connect you with others who understand your pain. 🌍 

🌟 8. Allow Yourself to Let Go of Guilt 🕊 

One of the most important steps in healing is learning to let go of guilt. Narcissists are experts at manipulating others into feeling responsible for their emotions, actions, and well-being. It’s common to feel guilty for walking away from the relationship, for not doing more, or for prioritising your own needs over theirs. But you deserve to feel at peace and to put yourself first. 💖 

Release the guilt. You are allowed to prioritise your health, happiness, and well-being. Letting go of guilt is essential for moving forward and freeing yourself from the toxic grasp of the narcissist. 🚪 

🎉 9. Celebrate Small Wins: Every Step Counts 💪 

Healing from a narcissistic relationship can often feel like a long and difficult journey, but it’s important to celebrate your progress. Whether it’s setting a boundary, getting through a tough day without contact, or simply recognising your worth again—every step forward is a win. 🎉 

Take time to reflect on how far you’ve come. Be proud of the strength it’s taken to get here, and give yourself the credit you deserve. 🌟 

🧘‍♀️ In Conclusion: Self-Care is Your Path to Healing 🌈 

Healing from a narcissistic relationship is one of the most challenging things you can do, but it’s also one of the most empowering. By practising self-care, setting healthy boundaries, and surrounding yourself with supportive people, you can begin to rebuild your life and reclaim your personal power. 

You are worthy of peace, happiness, and love that comes without manipulation or control. Remember, healing takes time, and you don’t have to do it alone. One step at a time, you can overcome the scars left by narcissistic abuse and begin to live the life you deserve. 🌟 

Join our supportive Facebook Group to connect with others on the same healing journey.