The overall effects of narcissistic abuse vary, depending on how long you’ve been in the relationship. You may experience mild or severe anxiety; while some victims can get over their anxiety relatively quickly, others struggle with it for the rest of their lives.

Narcissists love an anxious partner. When you’re anxious, you’re easy to manipulate and control.

They may use a number of tactics, such as causing conflict or being unpredictable, to break you down. Over time, anxiety levels can rise. There are several effective ways to reduce anxiety caused by a narcissist.

1 Breathing

Deep breathing is a very effective way to reduce anxiety. By breathing deeply, you relax your body and mind, which helps to relieve anxiety. The good thing is that deep breathing can be done anywhere, whether you’re at home with a volatile narcissist, in your car, or at work.

Related : 9 Ways How Narcissists Try to Break You

Start by taking deep breaths in through your nose and out slowly through your mouth.

Doing this several times will begin to relax your body. As your body begins to calm down, your mind will follow. Deep breathing is very effective at reducing anxiety.

2 Practice Mindfulness

When your narcissistic partner starts blaming you for things, playing the victim, or otherwise acting out to control you and you feel anxious, you can practice mindfulness. The great thing about mindfulness is that you can do it anywhere, too.

Start by focusing on three things around you. When you start focusing on things other than your narcissistic partner, you’re grounded, and you’re taking control of your anxiety. You can then close your eyes and listen to three things. It could be a car driving down the road, a bird in the park, or a dog barking.

Now, see if you can smell or taste anything. Touch three things. How do they feel? Can you feel their texture? Are they hot or cold? Practicing mindfulness puts you in the present. It’s very effective at distracting you from your anxiety and focusing on something else.

3 Learn to meditate

Relaxation is another very effective way to reduce anxiety. Meditation has been used for centuries as an effective relaxation technique. You don’t have to join a fancy meditation class; you can do it at home.

Start by lying on your back. You can lie on the bed, the couch, or the floor – wherever feels most comfortable. Focus on your breathing, and follow the same routine you did with deep breathing. Take deep breaths in through your nose and out through your mouth.

To calm your mind, it’s always a good idea to chant a mantra in your head. As a victim of a narcissist, you may want to chant “I deserve this.” Say this over and over in your head, focusing on the words rather than letting your mind wander.

Meditation helps to relax your body and mind. It’s a way to completely clear your mind for a while, which can help you take a break from the anxiety you’re experiencing. If something comes to mind during meditation, try to push it away, to clear your mind. Chanting a mantra repeatedly can help you focus on those words, which can reduce the chance of your mind becoming overwhelmed and stressed.

4 Exercise

It’s very important to take care of your health when you’re in a relationship with a narcissist. Victims often find that their entire lives revolve around the narcissist, and they don’t have any time for themselves.

Regular exercise is a great way to maintain health and well-being and also helps with anxiety. Find something you really enjoy. This could be going for a walk outdoors, cycling, going to the gym, taking a dance class, or indoor wall climbing. Whatever it is, set aside half an hour a few days a week to exercise and get any anxiety out of your head.

5 Get into a Sleep Routine

It’s well known that lack of sleep increases anxiety levels. If you’re in a relationship with a narcissist and you feel low, worthless, and useless, you may not be sleeping well. With thoughts consuming you, it can be extremely difficult to fall asleep.

A good night’s sleep is essential to reducing anxiety. Setting a bedtime each night is a good idea. This will help you prepare for sleep, knowing that your bedtime is approaching.

You can also try drinking chamomile tea, hot milk, or taking a warm bath before bed. Remember to stay away from social media or your smartphone before bed, as blue light can interfere with sleep.

6 Reduce your alcohol, coffee, and sugar intake

In an effort to take care of your health and well-being, you will need to reduce your alcohol, coffee, and sugar intake. All of these can exacerbate anxiety symptoms.

Related : 8 Ways How Narcissists use Guilt To Control You

Many victims find that they consume a lot of alcohol to try to drown out the feelings of worthlessness they feel when they are in a relationship with a narcissist, while coffee and sugar make it harder to sleep.

If you are in a relationship with a narcissist, you are likely to become more anxious by the day. Reducing your alcohol intake and limiting your coffee and sugar intake can have a positive effect.

7 Get Professional Help

No one wants to admit that they need professional help, especially when their partner is the cause of their anxiety.

It’s not embarrassing to feel embarrassed, and the stigma associated with professional help is long gone. To effectively manage your anxiety, professional help may be the only solution. It doesn’t mean that you’re inferior or that there’s anything wrong with you, it’s just a very effective way to help you get your life back.

A few sessions with a therapist may be just what you need. Talking about what’s going on in your life, how stressed you are, or how your partner is making you feel anxious is a great way to do so. These professionals can also provide you with coping mechanisms that you can use to reduce your anxiety.

Whether you’re in a new relationship with a narcissist or have been abused by them for many years, you’re going to feel anxious at some point. Knowing how to deal with anxiety and what you can do to reduce it is in your best interest, helping you take control of your health and well-being.

It’s not easy living with or being in a relationship with a narcissist. For him, it’s all about him, and he expects you to be there for him 24/7.

That’s enough to make anyone feel anxious. Take the time to practice at least one of these anxiety-relief steps once a day to help clear your mind and reduce your anxiety.