If you are in a relationship with a narcissist — or any similar type of person who is emotionally, psychologically, or physically abusing, you may be looking for ways to relieve anxiety after narcissistic abuse.
You know that just breaking up and leaving is more complicated (and difficult) than your standard relationship that simply ends.
Narcissistic abuse can be subtle and subtle — or at least it starts that way.
To make things even more confusing, you probably think of this person as your soulmate. She was idealistic, sensitive, supportive, and charming at first. The chemistry was off the charts. The sex was incredible. And your routine suddenly exploded in color and excitement as you were swept off your feet by adoration and sweeping promises about your glorious future together.
So, when the devaluation eventually sets in—and the inevitable, sudden, and cruel neglect occurs—the consequences and the road to recovery can be just as painful, rocky, and isolating—if not more—than being with a narcissist. This is the trap. Which is why so many people (myself included) go back so many times before finally being free for good.
If you’ve traveled this route, you’ve likely encountered the psychological chaos of anxiety, isolation, depression, insomnia, and obsessive thoughts about your ex (aka C-PTSD) that would include hours of Googling about narcissism—an attempt at maintaining on the addictive attachment to that person alive; Questioning yourself, or trying to work through life amid the trauma of emotional trauma.
If you’re second-guessing your decision, wonder if he or she will nag you (again) and tear up in conflicted angst of wanting the old, confident you’re back and secretly wanting back the good, brilliant knight, narcissist (this is sadly an illusion) Try the practices The mindfulness menu below is for relieving anxiety, staying strong on your journey, and helping you connect with the infinitely perfect person you always were.
5 essential techniques for relieving anxiety after narcissistic abuse
Note: These grounding techniques can be used alone or in sequence, building on each other to create a daily roadmap during recovery.
1 – breathe
One of the quickest (and most cost-effective!) ways to stop, relieve anxiety, shift difficult feelings, and feel better is with something that’s always with you, right under your nose. your breath.
Years ago, when I was in college, I was trying to quit smoking. A counselor told me that every time I felt the urge to brighten up, to breathe deeply through those feelings, and that eventually, just like all feelings, it would pass.
it worked. (I’ve been a no-smoker for 15 years).
So, when you feel the urge to call, text, drive by or unblock a narcissist, go back to Google to search narcissism or replay all the good times and wonder if you were wrong about it, try this:
Find a comfortable seat in your favorite chair or on the floor with a pillow. Sit up straight and relax your shoulders away from your ears.
close your eyes
If you feel like your eyes are closing tight, you can take a “soft look” toward a point on the ground a few feet in front of you.
Place your palms on your knees or hips as a grounding gesture.
Inhale 4 times.
Hold for 4 counts.
Exhale for 4 counts.
Repeat for at least 2 minutes and gradually work up to 15 minutes.
To close, gently return your attention to your surroundings and note any changes you may feel.
2 – Move your body
This may seem counterintuitive when it comes to grounding, but more often than not, meeting the unsettling energy “where it is” is the perfect solution to getting rid of excess feelings and worries so you can feel more at home, and mentally clearer (thanks to all those endorphins yet). exercise) and rooted in the healing process.
Try a nice yoga class (there are plenty of free options on YouTube!), brisk walk or run outside in the sun and fresh air, dance or zumba class, or simply play your favorite tunes, clean the furniture and dance like no one else has seen. Your soul can make a world of good!
