How to Heal After Narcissistic Abuse

Narcissistic abuse is insidious, often leaving you questioning yourself, doubting your worth, and carrying emotional scars long after the relationship ends. But here’s the truth: You are not broken, and healing is possible.  

This guide is designed to help you take those first steps toward healing and reclaiming a life where you feel safe, valued, and whole.  

A Note to Readers:

This article is specifically intended for individuals who are no longer in unsafe relationships. If you are currently experiencing domestic violence or are otherwise not physically safe, please prioritize your safety and reach out to the National Domestic Violence Hotline for support: 

• Call: 1-800-799-SAFE (7233)  

• Text: "START" to 88788  

• Visit: www.thehotline.org 

Help is available 24/7 with trained advocates who can assist you.  

1. Reprocess Your Traumatic Memories  

Narcissistic abuse can leave you stuck in a cycle of emotional pain, with your brain and body constantly reacting to the past. Reprocessing these traumatic memories is a vital step in breaking free from that cycle.  

This might involve working with a therapist, exploring self-guided healing tools, or using an app like Rebound, which helps survivors process their experiences and reconnect with a sense of safety. The goal is to reduce the power these memories hold over you so you can move forward with clarity and peace.  

2. Reconnect with Your Inner Voice  

One of the most damaging effects of narcissistic abuse is losing trust in yourself. You’ve likely been taught to second-guess your feelings and decisions. Healing means reclaiming your inner voice.  

Start small: 

• Journaling about your emotions can help you tune into your true thoughts and needs.  

• Ask yourself simple questions daily, like “What feels right to me in this moment?” or “What do I need right now?”  

The more you listen to yourself, the more confident you’ll become in trusting your instincts.  

3. Set and Enforce Boundaries  

For survivors of narcissistic abuse, boundaries can feel foreign or even scary. After years of having your needs dismissed, it may feel uncomfortable to stand up for yourself.  

But boundaries are a crucial tool for healing. They protect your time, energy, and emotional well-being. Start by identifying small areas where you can say “no” or carve out space for yourself. For example:  

• Limiting conversations with difficult family members.  

• Taking time for self-care without guilt.  

With practice, boundary-setting will help you reclaim control over your life.  

4. Surround Yourself with Support  

You don’t have to heal alone. Rebuilding connections with safe, supportive people can remind you that love and trust are possible. This might mean reconnecting with old friends, building new relationships, or joining a support group for survivors of abuse.  

Healing happens faster when you’re surrounded by people who validate your experience and encourage your growth.  

5. Educate Yourself About Narcissistic Abuse  

Understanding the patterns and tactics of narcissistic behavior is key to breaking the cycle. It helps break down how their actions were about them—not you—and reduces feelings of self-blame. 

Books, videos, articles, podcasts, or other Rebound content can provide the knowledge and validation you need to make sense of your experiences and move forward.

6. Practice Self-Compassion  

Healing involves grief—grieving the relationship you hoped for and forgiving yourself for staying as long as you did. This is not a linear process, and it’s normal to feel frustrated or stuck at times.  

Be gentle with yourself. Celebrate small victories, like setting a boundary or noticing a moment of peace. These are signs of progress, even if they don’t always feel monumental.  

7. Focus on Your Future  

Trauma can make the future feel impossible to imagine. But healing is about creating a new vision for your life, one that feels steady, joyful, and aligned with your values.  

Start small:  

• Explore hobbies or interests that bring you joy.  

• Set achievable goals, like taking a class or rebuilding your career.  

• Dream about the life you want, even if it feels out of reach right now.  

Every small step you take is a vote of confidence in the person you’re becoming.  

How Healing Can Transform Your Life  

Healing from narcissistic abuse is not easy, but it’s one of the most courageous journeys you can take. Each step you take—whether it’s setting a boundary, reprocessing a memory, or reconnecting with your inner voice—brings you closer to the life you deserve.  

Remember, you are not broken. You are healing. And every moment you invest in yourself is a step toward reclaiming your power.  

If you’re ready to take that next step, tools like the Rebound app can help you process your experiences and reconnect with hope. You don’t have to do this alone—healing is possible, and your future is worth fighting for.