I came up with a little hack that has helped me whenever I felt stuck – and I still use it today.
It is so simple you probably won’t even believe me – but try to do one thing.
Yes, I know, it sounds like it’s TOO simple.
But hear me out. When I felt stuck over the years, I’d eventually permit myself to STAY stuck.
And then I’d tell myself I just had to do ONE thing – that if I wanted to, I’d be able to stop right after that one thing. (For example, if my house were messy, I’d make myself clean off just one table).
And even though I allowed myself to stop at that point, often, that was enough to keep me going – that feeling of accomplishment would push me forward to do the next task, and then the next, and so on.
Don’t worry, though. I’ve been there, and because of that, I have done my best to make it possible for you to recover with the kind of support I WISH I’d have had back then.
In other words, my team and I have you covered, no matter your budget. The following list of free and lower-cost support options might help you as you embark on your narcissistic abuse recovery journey.
Growing up, I was always “under my mother’s thumb,” as in, she was, as far as she was concerned, in control of every aspect of my life: my activities, thoughts, feelings, ideas – everything. And this didn’t end when I grew up and moved out. In fact, it continued until I was 35 years old.
I learned that her feelings, thoughts, and ideas were more important and more “real” than mine. She taught me that I needed to keep her happy and that I wasn’t ever good enough because I couldn’t be, say or do whatever it was she thought I should. It never seemed to matter how hard I tried, either. Even as a dang adult.
But that day, everything changed. See, I had recognized that she had betrayed me, in an unforgivable way that I could never have imagined. It woke me up and fast.
Something Broke Inside Me
The very moment I realized what she had done, I almost physically felt something break inside of me – that seemingly indestructible cord of obligation that had always been there and had always caused me to bend to her will – it broke.
In one single moment, I lost the ability to care how she felt. And more than that, I lost the fear of her. She had always intimated that if I stopped doing what she wanted, or refused her too many times, she would abandon me, and then I’d have no one. I lived in that fear for 35 years.
I could never have imagined (nor would I have believed) that she would stoop so low to hurt me. I cannot even come up with the right words to describe the way I felt – it was almost like the time I was running in the dark as a kid and tripped over a branch, knocking the wind out of myself. I felt like I had the wind knocked out of me.
Soul-Twisting, Ugly Rage
But then, I got mad. Well, not just mad. After years of being a people-pleasing, self-hating codependent, I was filled with blistering, blinding rage.
You know, the kind of soul-twisting, screaming, ugly rage that comes up from deep inside and nearly forces you to take swift action. The kind that causes you to get crystal-clear on what you want and what you deserve real quick. I was filled with what I now know is justified rage. I was indignant. And in that very instant, I was done. I went no contact and I have not looked back.
But it wasn’t so simple. My mother wasn’t done yet. She had been in control for 35 years and she wasn’t about to give it up without a fight. First, she got very angry. Then, she told a lot of lies about me and spread malicious gossip to everyone in the extended family, as well as to some of her friends.
And later, she’d end up publishing my name in her little work newsletter, asking people to pray for me and my “mental health issues.” After that, I heard through the grapevine that she was playing the victim, telling everyone how she had absolutely no idea why I wasn’t talking to her “after all she had done for me.”
“She’s always looking for attention!”
She minimized and invalidated me and justified her feelings by saying things like, “She’s always looking for attention.”
In fact, I was doing the opposite: I was looking for peace. I wanted nothing else from her. But a few months after I went full no contact, I heard that she planned to send my brother over to my house during the holidays to straighten me out. The plan, according to the grapevine, was that he would just show up without calling. I nipped that one in the bud.
But why did she play all these little mind games? I suspect it was for one simple reason: because she was no longer able to control me. See, narcissists don’t like to lose control over any source of narcissistic supply. And when they do, they have some fairly predictable ways of reacting. Nearly every manipulative thing a narcissist does can be broken down into a pattern if you look for it.
And obviously, some part of you is well-aware that this abuse is wrong and that you should end the relationship, or at least be happy it ended.
But for some reason, you can’t stop thinking about the narcissist. You’re second-guessing yourself, feeling remorse and regret combined with self-doubt that ending is or was the right thing to do.
The more you miss them, the worse you want to see them – and the more you’re sure that you were overreacting and that you weren’t really abused at all.
Absence makes the heart grow fonder, as they say, and you develop abuse amnesia – forgetting what the narcissist has done to you and beginning to believe that things really can get better this time.
What are the long-term effects of narcissistic abuse in a toxic relationship?
It’s hard to imagine that everything you thought was true about your relationship might have been a lie, and yet this is the very reality you might be dealing with if you’ve just recognized the narcissistic abuse in your life.
This is just one of many ways that narcissistic abuse in a toxic relationship can lead you to find yourself dealing with serious cognitive dissonance.
And don’t worry – you’re not alone here – in fact, you’re in good company. The effects of narcissistic abuse are all-encompassing – and something like this happens to nearly every narcissistic abuse survivor somewhere along the way.
Cognitive dissonance is the mental discomfort (disagreeing cognitions) we experience when we encounter information that contradicts our existing set of beliefs or knowledge.
In other words, when we experience cognitive dissonance, we feel anxious because part of us wants to reject new information because it is threatening to our established beliefs – but another part of us knows that the new information may be true and is demanding that we accept it as such.
How can you deal with triggers and feeling dissociated during narcissistic abuse recovery?
Understanding trauma bonding is vital to understanding why it’s often so difficult to leave a narcissist, as well as why you can be triggered by seemingly innocuous things if you were previously involved with one. And the good news is that knowing more about it can help you better cope with your experience. Take the information below and use it to better understand your trauma bond and how to get past it.
Try This Reality Anchoring Technique
Reality anchoring is one of the most powerful NLP Anchoring Techniques you can use during your day-to-day life – anywhere and at any time.
Many studies have been conducted on the effectiveness of reality anchoring using different methods to evaluate it, and all of them have come up with similar results in terms of the effectiveness of the reality anchoring technique to reduce negative emotions, increase positive ones and enhance perceived well-being.
A reality anchor is a mechanism that allows you to connect your current situation with an unrelated but positive place in the past.
In other words, you may want to consider looking toward the future while making an emotional connection to some positive experiences from the past.
Doing so can increase your sense of well-being and happiness. It can also decrease any amount of sadness and increase your ability to cope.
This can be achieved by creating a trigger that links one part of your body with a pleasant memory.
For example, you may believe that smelling fresh flowers will reassure you that you were happy on a particular day in the past.
The reality anchor technique is used to encourage a person to be able to adjust their current emotions by finding the source of those emotions in an event in the past or future.
Why should you care if you’re trauma-bonded with the narcissist?
Understanding trauma bonding is vital to understanding why it’s often so difficult to leave a narcissist, as well as why you can be triggered by seemingly innocuous things if you were previously involved with one.
And the good news is that knowing more about it can help you better cope with your experience.
Take the information below and use it to better understand your trauma bond and how to get past it.
How does trauma bonding from narcissistic abuse actively affect your brain and state of mind?
The chemicals oxytocin, which encourages bonding, endogenous opioids – responsible for pleasure, pain, withdrawal, and dependence; a corticotropin-releasing factor which involves withdrawal, and stress; and dopamine which is connected to the craving, seeking, wanting the narcissist back, even when they’ve caused you extreme emotional stress and pain.
Toxic relationships and narcissistic abuse lead your neurochemistry to fall into dysregulated states, which makes it really hard to leave a narcissist and even harder to finally get over a toxic relationship.
How can you re-wire your brain after narcissistic abuse?
Your brain is neuroplastic, meaning it can change and heal in some pretty amazing ways. When you’re dealing with the type of brain damage that is caused by narcissistic abuse, you can sort of re-wire your brain yourself.
(Of course, you should always check with your medical professional to ensure there’s not some other underlying reason for brain fog or being forgetful.)
Speaking of brain fog, let’s define it.
What is brain fog?
Brain Fog is the feeling of dissociation or disconnectedness often experienced during and after narcissistic abuse.
It’s a very common symptom of narcissistic abuse-induced C-PTSD.
Most survivors report feeling lost like they’re not really there, or like they’re sort of watching life happen through a screen or a bubble.
Use Mindfulness to Beat Brain Fog!
Mindfulness is a powerful way to beat brain fog. Learn to live mindfully by practicing the following.
There is no wrong way to do this – just do it and know that everyone has wandering thoughts.
Begin your mindfulness practice by focusing on your breath, it will help ground you for the session.
Some people find it useful to use a mantra to focus on – that is a word or phrase that you say aloud and/or chant. It can be ‘Om’, something like ‘Peace’ ‘Love’ ‘Calm’ or anything you want.
You can use an audio or video of guided meditation if that helps you stay focused.
When you find your mind wandering, and you will, simply return to observing your breath for a minute or so to get back into your practice. You might say aloud ‘thinking’ to label what occurred (your mind wandering to other things) without judging it as bad or good.
Observe – your thoughts, feelings, and sensations – this is the objective of mindfulness (though Buddhists would say there is no goal).
Release – any thoughts, feelings, or sensations without judgment – this is critical to get the benefits of mindfulness.
Label – your thoughts, feelings, and sensations, even the errant ones that occur when the mind wanders; this can be helpful in the ‘observing and letting go’ process.
The more you do this, the easier it becomes.
There are active forms of mindfulness for those who can benefit from something more involved, ie. mindful movement and mindful walking.
Begin by setting aside 5 minutes to practice mindfulness the first week, then increase it to 10 minutes and continue to increase your time every week or so until you are practicing 20 minutes. If you can’t manage 20 minutes, do what works for you. Even 5 minutes each day (or twice a day) will help you.
Supplements That May Help With Your Healing
Did you know that there are certain supplements designed to help with healing your brain?
Calm My Brain: Quell your worried mind with this highly effective formula for the relief of anxiousness, featuring the ultimate calming mineral magnesium, the powerful stress-busting herb KSM-66® ashwagandha, and the fast-acting amino acid L-theanine.*
Attention Support: Trouble concentrating? Can’t sit still? Attention Support contains natural ingredients selected for their clinically proven benefits to help you relax, stay calm, and increase your attention span.
Betaine TMG: Provides the nutrient betaine (trimethylglycine, TMG), which enhances SAMe for healthy mood; provides crucial methyl for DNA, brain neurotransmitters, melatonin, and myelin production; and helps cells regulate their water content.
Brain & Body Power: The easiest way to get your daily mind and body essentials – parceled into convenient packets including a brain optimizing multi-vitamin-mineral, and pure omega-3 fish oil capsules.
Brain & Body Power Max: The most advanced memory-directed formula – perfectly portioned into convenient daily packets including a multi-vitamin-mineral, maximum memory-boosting nutrients, and omega-3 fish oil for complete daily nutrition.
Brain & Memory Power Boost: Our most advanced, best-selling memory formula with a lineup of powerful nutrients clinically proven to help protect circulation in your brain, boost mental connectivity, sharpness, and sustained focus.
Brain Boost On-The-Go: Fight brain fatigue and tackle your day with the zero-calorie, caffeine-free, and sugar-free, effervescent berry blend that’s perfect anytime, anywhere. Quick natural energy and hydration to help promote mental clarity. Simply add to water and enjoy.
Craving Control: Anyone who has ever tried to make better choices knows all too well how cravings can sabotage the best intentions. Craving Control contains all-natural ingredients that help to calm the craving centers in our brain, balance blood sugar and promotes a positive mood.
NeuroLink: Feeling irritable or sad for no reason? NeuroLink helps to balance our emotional ups and downs by delivering an exclusive blend of key nutrients to neurotransmitters in our brain helping us to feel tranquil and clear.
BrainMD’s GABA Calming Support: Calm your mind naturally with GABA Calming Support, an exclusive formula that contains clinically studied nutrients that help to calm your brain waves and help act as the biochemical “brakes” your brain needs to slow down your anxious or fretful thoughts.
Serotonin Mood Support: Does your mind race with negative thoughts? Try our customer favorite Serotonin Mood Support, which contains a patented form of saffron along with other key nutrients that help to promote calmness, positive mood, serotonin balance, and even healthy weight management.
SAMe Mood and Movement 400: SAMe Mood & Movement 400 provides SAMe (S-AdenosylMethionine), a nutrient with very high energy that helps power numerous enzymes important for the brain, joints, liver, muscles, and other organs. SAMe is fundamental to the body’s renewal, repair, and overall well-being.
Trauma therapy is often focused on the past but will also guide you toward future goals and dreams while teaching you how to deal with various triggers.
Awareness of cognitive dissonance, trauma bonding & emotional flashbacks can be instrumental in understanding what your inner experience of the relationship was so you can work through it & begin letting go. Find a therapist here.
You are not to blame for your traumatic relationship with a narcissist. By understanding what happened to you and having the right support on your healing journey, you can go on to live a happy and meaningful life.
After overcoming narcissistic abuse, you may find yourself feeling like a whole new person. If you have found yourself in that stage, take comfort knowing you’re not alone.
It is a journey that is as exhilarating as it is exhausting, but the end result is well worth all the effort.
You can recover. You just have to take your time, and you have to trust the process.
Give yourself permission to rebuild your life from the ground up. It’s going to be a long and difficult road, but it will be worth it in the end.
Get Help With Your Narcissistic Abuse Recovery
The QueenBeeing SPANily, Official – We consider this to be the best narcissistic abuse recovery support group on the web. Offers several subgroups and features a vigilant, compassionate admin team full of trained coaches and survivors, supporting more than 12k members. SPAN is an acronym created by Angie Atkinson that stands for Support for People Affected by Narcissistic abuse in toxic relationships.
Other Narcissistic Abuse Recovery Support Groups– We also have separate groups for each stage in your narcissistic abuse recovery, as well as some for those who have moved past recovery and are evolving into the next stage of their own life. Survivors have unique and individual needs, even when they’ve moved on – so we’re still here for you.
One-on-One Narcissistic Abuse Recovery Coaching – If you prefer to get more personalized support in your recovery, you might like to schedule a session with one of our coaches to plan and execute your own narcissistic abuse recovery plan.
Find a Narcissistic Abuse Recovery Therapist – If you’re looking for a therapist for narcissistic abuse recovery, either because you cannot afford coaching and want to use your health insurance or because you have additional issues you need to address that do not fall within the realm of coaching, you will want to find the right therapist for you – and as far as we’re concerned, that therapist must understand what you’ve been through. This page offers assistance to help you do exactly that.