How Somatic Healing Helps Recover from Narcissistic Abuse

Narcissistic abuse leaves deep scars that affect not only the mind but also the body. The emotional manipulation, gaslighting, and constant devaluation can lead to a profound sense of powerlessness and confusion. As survivors of narcissistic abuse, we often carry this trauma in our bodies, which can manifest in physical tension, anxiety, and a constant state of fight-or-flight. This is where somatic healing can be a game-changer.

What is Somatic Healing?

Somatic healing is a therapeutic approach that focuses on the connection between the body and mind. It recognizes that trauma is not just a mental experience but something that affects the entire body. When we experience emotional pain, especially something as overwhelming as narcissistic abuse, the body can hold onto those experiences long after the mind has moved on. Somatic healing works by helping us reconnect with our bodies, recognize stored emotions, and release the trauma that has been held within.

How Narcissistic Abuse Affects the Body

Narcissistic abuse often leads to prolonged stress, anxiety, and emotional dysregulation. Survivors may experience symptoms like chronic tension, headaches, digestive issues, and sleep disturbances. On an emotional level, the trauma can cause dissociation, difficulty trusting our own feelings, and a loss of connection with our bodies.

Our bodies become conditioned to live in a constant state of alertness. We may feel like we’re always on edge, waiting for the next emotional attack, or we may shut down entirely, feeling numb and disconnected. This constant state of stress can contribute to a variety of physical issues, from tense muscles to a weakened immune system.

Somatic Healing Techniques for Narcissistic Abuse Recovery

Somatic healing offers a way to address the effects of narcissistic abuse on both a physical and emotional level. Here are some powerful somatic practices that can aid in recovery:

1. Breathwork: The breath is one of the most immediate ways to regulate the nervous system. Breathwork techniques can help calm the body, release tension, and center the mind. By learning to breathe deeply and consciously, we can shift from a state of fight-or-flight to one of relaxation and safety. Breathwork allows us to release the stored emotional energy in our bodies and bring our nervous system back into balance.

2. Grounding Exercises: Grounding exercises help us reconnect with the present moment. When we’ve experienced trauma, it’s easy to feel disconnected from our bodies, as if we’re floating outside ourselves. Grounding exercises help us feel anchored and safe in our bodies. Simple techniques like feeling the earth beneath our feet, noticing the sensations of touch, or holding a comforting object can bring us back to the present and help us reclaim a sense of control.

3. Movement: Movement is an essential part of somatic healing. Trauma often gets trapped in the body, and movement can be a way to release it. Gentle, mindful movement like yoga, walking, or even dancing can help us release pent-up tension and emotional energy. It’s important to move in a way that feels safe and comforting to us, allowing the body to slowly release the trauma that has been held.

4. Somatic Awareness: Somatic awareness is about becoming more attuned to the signals our body is sending us. After enduring narcissistic abuse, we may have become disconnected from our own feelings and physical sensations. Somatic awareness helps us listen to our bodies without judgment, noticing when we’re feeling tense, anxious, or triggered. This awareness is the first step in healing, as it allows us to recognize what our bodies need and take the necessary steps to care for ourselves.

   
   

My Journey with Somatic Healing

I’ve found somatic healing to be incredibly transformative in my own recovery journey. For years, I relied on talk therapy to process my past trauma and make sense of my experiences. While it was helpful to talk through things, I quickly realized that therapy alone wasn’t enough. I was still getting triggered in my daily life—my body would react long before my mind could even process what was happening.

It wasn’t until I started exploring somatic practices that I began to notice a shift. Learning to slow down, be present with my body, and tune into its messages helped me see how deeply my trauma was still affecting me physically. I remember the first time I recognized that a migraine I was having wasn’t just a headache—it was my body’s response to the stress and overthinking I had been doing.

In my journey to somatic healing, I’ve come to understand that the physical symptoms I experience—chronic migraines, diverticulitis, heart palpitations, chest pain, and muscle tension—are all manifestations of the trauma stored in my body. As the saying goes, "The body keeps the score." We can’t simply outthink or intellectualize trauma; it stays with us, and the body remembers. These physical sensations are the body's way of signaling that something needs to be addressed, and learning to listen to those signals has been a crucial part of my healing process.

The Role of Self-Awareness and Boundaries

Somatic healing also plays a crucial role in helping us rebuild healthy boundaries. Narcissistic abuse often erodes our sense of self-worth and makes it difficult to trust our own needs and boundaries. Through somatic healing, we can reconnect with our bodies, learning to recognize when something feels off or when our boundaries are being crossed.

As we build our somatic awareness, we also rebuild our ability to say “no” and honor our own needs. Setting healthy boundaries becomes a way to protect ourselves and regain our sense of power and autonomy.

Healing the Nervous System

The effects of narcissistic abuse often result in a dysregulated nervous system. We may feel stuck in a constant state of anxiety or hypervigilance, unable to relax or feel safe. Somatic healing helps to reset the nervous system by encouraging the body to move out of a state of chronic stress and back into a state of calm. Over time, somatic techniques can help the body learn how to regulate itself, reducing the symptoms of trauma and creating a sense of inner peace.

Building Empowerment Through Somatic Healing

One of the most powerful aspects of somatic healing is the way it helps survivors of narcissistic abuse reclaim their bodies and their power. When we’ve been subjected to emotional abuse, we often feel powerless, as if we don’t have control over our own bodies or emotions. Somatic healing offers a path to empowerment by teaching us how to listen to our bodies, trust our instincts, and take care of ourselves in a nurturing way.

Through somatic practices, we can learn to release the trauma of narcissistic abuse and move forward with greater self-awareness, emotional resilience, and inner peace. Over time, somatic healing helps us reconnect with our true selves and build the confidence to set healthy boundaries, trust our feelings, and live with more freedom and authenticity.

Kristen x