Techniques for healing from narcissistic abuse

The Scorchline -stage 3 

Grounding techniques 

5-4-3-2-1 Method 

Name 5 things you can see, 4 things you can feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This brings you into the present moment.

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Cold water or ice cubes: Holding something cold or splashing cold water on your face can activate the parasympathetic nervous system, signalling safety to the body.​

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Breathwork

Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold again for 4. Repeat. This can calm an overactive stress response.

 

Longer Exhales: Try breathing in for 4 and exhaling for 6–8. Longer exhales help activate the vagus nerve, which promotes relaxation.​

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Gentle movement

Walking, stretching, yoga, or dancing can help release built-up tension and create a sense of internal flow and agency.

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Somatic practices like shaking (a trauma-informed technique) can help discharge stress held in the body.

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Safe connection

Trauma often happens in relationships, and healing can too. Talking with a trusted friend, therapist, or support group can calm the nervous system by restoring a sense of connection and being seen

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Create rituals of safety

Light a candle, take a warm bath, wrap yourself in a blanket, or listen to calming music. Even small rituals can give your nervous system a sense of rhythm, familiarity, and control​

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