#2 - The Path to Healing: Tangible Steps for Your Journey
Healing from narcissistic abuse is deeply personal, and I want to share a few key practices that helped me reclaim my life. If you're ready to take the first steps toward healing, consider trying the following: (Note: this is a follow-up from Blog #1 “A relationship with a narcissist”, and the below steps are not bound to narcissistic abuse, these steps can be used for any type of personal healing and growth.)
1. Set Boundaries and Go No Contact (relevant to any abuser, or someone who has hurt you)
The first and most difficult step is often to remove yourself from the toxic cycle. This may mean cutting off all communication with the person who hurt you. It’s not easy, but no contact is essential to create space for healing. Block their number, stop following them on social media, and resist the urge to check in on them. Protect your energy.
2. Reconnect with Your Body Through Breathwork
For years, I was disconnected from my body and emotions, but breathwork brought me back into alignment. Breathwork helps you release stored trauma and negative energy, while also calming the nervous system. Start small with a few minutes a day of deep, intentional breathing. Try box breathing: inhale for 4 counts, hold for 4, exhale for 4, and hold for 4. This practice helps reset your mind and body, giving you a moment of peace amidst the chaos. When you are ready, find a facilitator to hold space for you through conscious connected breathing sessions. These sessions can be the most profound moments to truly release stored trauma and stuck energy.
3. Practice Mindfulness and Meditation
During my healing journey, meditation became a safe space for me to process my emotions. I started with just 5-10 minutes a day, focusing on my breath or using guided meditations to help centre my thoughts. There are numerous apps like Calm or Headspace that offer simple meditations for beginners. The goal isn’t to eliminate thoughts but to observe them without judgment and create space for peace.
4. Engage in Physical Movement
Whether it’s yoga, hiking, or simply walking in nature, movement plays a crucial role in healing. I found that walking in nature was especially transformative in reconnecting me with my body and releasing tension. Breathing in the fresh air, and really noticing the landscape, sounds, and colours provided a restorative approach to healing, in both physical and emotional relief.
5. Journaling for Self-Reflection
Writing was another outlet that allowed me to process what I was going through. I began journaling most days, asking myself powerful questions: "What am I feeling today?", "Where do I feel pain in my body?", "What limiting beliefs are holding me back?", “What am I grateful for?” Over time, I noticed patterns and realised that writing was helping me untangle my thoughts and emotions. It’s a beautiful way to acknowledge your feelings without judgment.
6. Seek Professional Support
One of the most transformational steps I took was working with a mindset life coach. Having someone guide you through the healing process provides a level of support that can be invaluable. If therapy or coaching isn’t accessible, consider joining online support groups where others share similar experiences. Sometimes, just knowing you aren’t alone in your pain can make all the difference. I also sought out an energy healer, who helped detach the hooks that the narcissist still had in me.
7. Commit to Self-Compassion and Forgiveness
Healing isn’t linear, and there will be days when you feel like you’ve taken a step backward. Be gentle with yourself. Show yourself the same kindness you’d offer a friend in pain. You are worthy of love and care, and part of healing is learning to forgive yourself for staying in the relationship (or situation) as long as you did. That was part of your growth, and now you can move forward.
8. Explore Spirituality to Deepen Your Connection to Self
For me, reconnecting with my spiritual self helped me understand my soul’s purpose. Whether you explore this through meditation, tarot, energy healing, or simply spending time in nature, cultivating a sense of connection to something larger than yourself can bring peace and clarity. Trust that your soul chose this journey for a reason and that there is something profound waiting for you. Healing is a journey, and not a goal to reach an arbitrary finish line. We are not broken and we don’t need to be fixed. Be gentle and meet yourself where you are at any given moment.