Narcissistic Abuse Recovery
by Diane Linsley

In my coach training, we were asked to choose a niche. At the time,
I thought I wanted to be a relationship coach. I had just gotten
divorced for reasons of narcissistic abuse. I spent many years
trying to fix that relationship by learning new skills. I didn't want
all of my knowledge and experience to be wasted.

I thought I couldn't be a relationship coach without being in a relationship. So I started dating. Trusting in the Law of Attraction, I set out to find a relationship that would help me become a better life coach. The universe brought me exactly what I needed - another narcissist.

It was a horribly painful experience, and I would never have consciously tried to attract so much suffering. But I got what I needed for my soul's development and for my coaching practice. Martha Beck calls it The Law of Attracting Trojan Horses.

Learning from Narcissistic Abuse

Even though this was one of the most painful experiences of my life, I know it was not a mistake. How do I know? First, because I met this person in a dream 13 months before I met him in waking life, and I recognized him when he showed up. I knew we were supposed to be together for an important purpose, but I didn't know what that purpose was until after the relationship ended.

After I left my boyfriend, I tried dating again. But I kept attracting bad relationships until I figured out that I needed to heal myself first. At that point, I took a long break from dating to focus on healing. That was the best thing I ever did. It was a wonderful experience of rapid personal growth.

My personal education in narcissist abuse would not have been complete without experiencing all three types of narcissists - altruistic, cerebral and somatic. I spent hundreds of hours studying about narcissistic abuse. I watched videos by Melanie Tonia Evans, Sam Vaknin, Ross Rosenberg and Dr. Ramani Durvasula, and I read several books. But there's no substitute for personal experience.

A few weeks after ending the last relationship, I received a download from the universe telling me what my coaching niche was and giving me instructions for how to proceed. My niche was not about relationships in the way I had previously thought of them. It was about the relationship with self.

Healing from Narcissistic Abuse

Why am I telling you this story? What does it have to do with your healing from narcissistic abuse?

First of all, I want you to know that nothing in your life is a mistake. You did not bring abuse onto yourself because of something you did wrong. Melanie says that those of us who have gone through narcissistic abuse chose this experience before we came here as part of our soul's journey.

Through my experiences, I have learned to trust my higher self. There is nothing more valuable to me than this connection. Even if everyone else in the world abandons me, I still have this relationship.

The secret to overcoming narcissistic abuse is to develop a relationship with your higher self. This connection can turn the worst thing that ever happened to you into a learning experience that opens up your life to new possibilities that you never before imagined.

It's also essential to learn how to love and care for your Inner Child. From the perspective of your higher self, you are a precious, unconditionally loved child. Self-compassion helps us develop the attributes of a loving parent - the attributes of the higher self.

A good book on Inner Child psychology is The Completion Process by Teal Swan.

The First Step in Recovery

Carl Jung said, "We do not become enlightened by imagining figures of light, but by making the darkness conscious." There's nothing like narcissistic abuse to give you an opportunity to face the trauma of your past - especially things that you have repressed since childhood. The narcissists in my life gave me the opportunity to bring old wounds to the surface so I could consciously heal them.

The first step in recovery is to come out of denial. We are really afraid of the darkness - the unknown. The more we learn, the less fearful and the more empowered we become.

There's a lot of information about narcissism online because it's the biggest mental health problem of our time. Unfortunately, there's also a lot of fear-based misinformation. I suggest sticking with the experts that I listed earlier in this article.

Once you are informed, you will be able to make better decisions. Then you are faced with the task of moving through the grieving process and rebuilding your life.

The only problem with learning about narcissism is that some people become obsessed with the narcissists in their lives, and they fail to take the necessary steps to healing. You cannot heal yourself while obsessing about someone else. Remember, you get what you focus on in life. I suggest focusing on your own personal growth. Making goals is essential for changing your focus.

Practices for Narcissistic Abuse Recovery

I did Melanie's Narcissist Abuse Recovery Program (NARP), and I also worked with a life coach. My coach taught me that it's okay to have emotions. Crying wasn't allowed in either my family of origin or my marriage. My coach encouraged me to feel my feelings, which was essential for recovery.

I wrote these affirmations on a sticky note and put it next to my computer: "I am enough. I am loved. I am always evolving. I choose my own experiences. Change is natural. I will always be here for myself. People are free to come and go. I am secure in myself."

Eventually, I developed my own process for emotional recovery, which I now teach to clients. This process is designed to retrain the brain. After doing it every day for 6 months, the process became automatic, and intense negative emotions ceased to be a problem for me. A year later, all the symptoms of C-PTSD that I had been suffering from for most of my life vanished.

I also did Holosync, Voice Dialogue, EFT, chakra balancing and Law of Attraction processes.

Basically, I did everything that I write about on this website. There wasn't just one miracle cure that worked for me. I think that the secret is to never give up. If you are determined, you will heal.


Remember to take care of your physical body. I worked on releasing trauma from my body by dancing. Rachel Platten's album, Wildfire, is my favorite. It has some good breakup songs, along with her inspirational Fight Song and my Inner Child's favorite, Better Place. It covers a full range of emotions.

Any type of exercise can be helpful. Just move your body and breathe, cry, laugh or get angry. Let any emotions that surface be okay. I never know what my dance sessions are going to be like. The music and exercise brings up a lot of stuff to be healed.

I recommend watching the following short videos with your Inner Child. They explain the meaning of the stories of Cinderella and Beauty and the Beast. They are good for helping children understand what narcissism is and how to cope with it.

For more ideas, see my article, Secrets of Self-Care and Melanie's article, 6 Steps to Regaining Your Health After Narcissistic Abuse.

Recovering from Complex PTSD

Complex PTSD begins with childhood abuse. Once a person has become sensitized through early abuse, minor events can trigger emotional flashbacks that throw them into a state resembling the intense fear and powerlessness that they experienced as a child.

I recommend reading Complex PTSD: From Surviving to Thriving by Pete Walker. It's a self-compassionate approach to treating this common but devastating problem. This book helped me understand what Melanie says about codependents and narcissists being two sides of the same coin.

Some researchers, including Sam Vaknin, have linked narcissism to Complex PTSD, and they are hoping to cure narcissism by treating the underlying PTSD. The only problem with this approach is that narcissists rarely go into therapy.

The narcissists in my life were traumatized like I was in childhood. But while they were using narcissistic defense mechanisms to protect themselves, I was using codependent tactics. We were subconsciously attracted to each other by our common wounds.

Once I'd done enough recovery work, my attraction to narcissists fell away. I still feel compassion for them, but I no longer feel attracted.

Blocks to Recovery

The biggest block to my recovery was my lifelong belief (taught by society) that I was nothing as a woman unless I was married to a man.

Imagine my relief when I discovered this TEDx Talk called What No One Ever Told You About People Who Are Single by Bella DePaulo. Incidentally, I had been wondering for many years why the best time of my life was my second year of college - the year that I decided to focus on my studies and not date anyone. Ever since I freed myself from abusive relationships, I've gone back to having a wonderful life.

In How to Avoid Falling in Love with a Jerk, John Van Epp says that two risk factors for divorce are getting married before age 26 and marrying someone you've known for less than 2 years. I wish I'd known this before I got engaged at age 19 to someone I'd known for only 10 days! Narcissists are in a hurry to get married, have sex, or move in together because they can't keep up the facade for long.

The biggest problem I've seen with narcissistic abuse clients is they are afraid of being alone. I think this stems from the way they treat themselves. Who wants to be with someone who is cruel? Practicing self-compassion helps us get over the fear of being with ourselves. Be your own best friend!

I gained a new perspective on relationships by reading The Eden Project: In Search of the Magical Other by James Hollis. I saw that I had been using relationships to run away from my own maturation process. I realized that no relationship could make me happy because happiness comes from within.

Creating a Happy Life After Narcissistic Abuse

Self-esteem increases as we move forward one step at a time, noting our progress and congratulating ourselves for making improvement. Nathaniel Branden, author of The Six Pillars of Self-Esteem, says that self-esteem comes from what we do. Any positive action that we take to move towards our goals increases self-esteem. Living in fear, denial and blame undermines self-esteem.

After narcissistic abuse, it's good to take a long break from romantic relationships until you are healed. But this doesn't mean that you don't have love in your life. I have deeply satisfying relationships with my children and friends. I know the value of relationship for personal growth.

After spending so many years doing personal growth work, I have no desire to be with someone who hasn't done his own work. I'm only interested in healthy relationships with growth-oriented people. Narcissists don't do personal growth work because they are too busy looking outside of themselves for validation. If you are doing the same thing, then you are a match to the narcissist.

Codependent relationships are not about love. They are about control, attachment and infatuation. Your attractions are your responsibility.

What type of person are you attracted to? Watch these two videos that contrast a compassionate and mature masculinity with the standard narcissistic masculinity of our culture. An excellent book on this subject is The Mask of Masculinity by Lewis Howes.

The final stage of recovery is forgiveness. But it's not what most people think of when they hear this word. True forgiveness arises spontaneously out of self-compassion and understanding.

Happy Ending - Updated January 2019

In July of 2017, I left my last abusive boyfriend and committed to healing myself before I got involved with anyone else. After 8 months of concentrated healing work, I felt like I was ready to dip my toe in the world of dating again.

I was surprised at how confident I was and how easy it was to identify narcissists without having to go on a first date in most cases. A couple of narcissists still slipped through my screening process, but I identified and dumped them quickly after one or two dates.

I decided that I would either find a loving man or stay single for the rest of my life. And I was fine with being alone because I loved myself. Then when I least expected it, my soulmate came along. We started dating in May of 2018, and I'm amazed every day at how kind and loving he is.

Here's the interesting part: He treats me as well as I treat myself. I had to work for years to develop this level of self-love. Sure enough, I attracted someone with the same vibration of love. Now I know that the Law of Attraction works. As Melanie says, "So within, so without."

"How does one become a butterfly? You must want to fly so much that you are willing to give up being a caterpillar." ~Trina Paulus

Here's my Inner Child healing meditation.

Be well,
Diane Linsley

As a life coach, I use many different processes to help
people with their personal growth. Click here if you are
interested in coaching with me.

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narcissistic abuse recovery