How to maintain grounded and safe after you have detached from the narcissist

Detaching from a narcissist—whether a parent, partner, friend, or colleague—is a major and courageous step. After the detachment, maintaining a sense of safety, clarity, and groundedness is crucial for your healing. Here are some key strategies to help you stay grounded and emotionally safe:

1. Prioritize Nervous System Regulation

Narcissistic dynamics often keep your body in a state of high alert. After detachment, your nervous system needs time and tools to recalibrate.

• Practice grounding techniques like deep breathing, body scans, or walking barefoot on grass.

• Engage in somatic practices (yoga, dance, EFT tapping) to reconnect with your body.

• Limit exposure to triggering environments or people who remind you of the narcissist.

2. Set and Maintain Strong Boundaries

Even after separation, narcissists may attempt to reinsert themselves or manipulate from a distance.

• Go no contact or low contact if possible, especially during early healing.

• Block or limit communication through digital tools if needed.

• Reaffirm your boundaries often—write them down, rehearse them, and practice saying "no" without guilt.

3. Validate Your Own Experience

Narcissists often gaslight their victims into questioning their reality.

• Keep a journal to reflect and process your experiences.

• Affirm your truth daily: “What I experienced was real. My feelings are valid.”

• Seek therapy—especially trauma-informed or with experience in narcissistic abuse recovery.

4. Rebuild Your Identity

Being enmeshed with a narcissist often means losing touch with who you are.

• Reconnect with forgotten interests, hobbies, and passions.

• Ask yourself regularly: “What do I want?” or “What feels right to me?”

• Surround yourself with safe, authentic relationships—people who see and support the real you.

5. Use Hypnotherapy or Other Healing Modalities

Your subconscious may still be carrying old programming from the narcissistic relationship.

• Hypnotherapy can help you rewire beliefs about worth, safety, and love.

• Other options include EMDR, IFS (Internal Family Systems), or somatic experiencing.

  
  

6. Accept That Healing Isn’t Linear

Some days you'll feel empowered; other days, grief or doubt may resurface.

• Practice self-compassion.

• Celebrate small wins—even choosing peace over reaction is progress.

• Allow yourself to grieve what you lost and what you never had.

The Choices of a Narcissist

Choices can Hurt

I was afraid to let my mother make her own decisions. From a young age, she taught me to take responsibility for her life—her emotions, safety, happiness, and even her sanity—even at the expense of my well-being. 

Unfortunately, I depended on her cooperation and participation to "fix" her, not realizing,  at the time, that it was an impossible task. That impossible urge to "fix" others carried over into all of my relationships, shaping the way I connected with people and often leaving me emotionally depleted.

My mother’s choices have always seemed to lead to catastrophe. Balance and peace make her uncomfortable, as if she needs chaos to feel alive. Her personal Hell began the moment she embraced the identity of a victim. She continues to create a life steeped in victimhood, no matter the cost. Now, in her older age, the mask she wore so convincingly has begun to fall. It's no longer easy for her to manipulate her once-enchanted audience. For the first time, I see her not as the figure I once tried to save, but as someone deeply vulnerable.

The most valuable lesson I’ve learned from my mother’s life is this: I will not choose to be a victim in mine.

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Hypnotherapy Benefits

Understanding the Pain

The key is to understand the purpose of your pain. And that journey begins by first acknowledging what the pain has taught you.

Turn Pain into Power

The best way to alchemize your pain into power is to transform your pain into a benefit. There are many ways to do this, and hypnotherapy can help you discover which path is right for you.

“Power is not asserted in words, it’s asserted in Decision.”

-unknown

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For any inquiries, please contact:

Jessica Jardine

jgjardine@jjypnotics.com

7 Tips on How to Embrace Change in a New World

Change is an inevitable part of life, and it can be difficult to navigate, especially in a new world that is constantly evolving. Here are some tips for embracing change in a new world:

1) Accept the change: The first step to embracing change is accepting it. Acknowledge that change is a natural part of life and that it is necessary for growth and progress.

2) Focus on the positives: While change can be difficult, it can also bring about positive outcomes. Focus on the benefits that the change can bring and look for opportunities to grow and learn from the experience.

3) Stay curious: Keep an open mind and stay curious about the new world around you. Embrace new ideas, perspectives, and experiences.

4) Take action: Embrace change by taking action. Identify steps you can take to adapt to the new world and move forward. Take small steps, break down larger goals into smaller achievable tasks, and celebrate your progress along the way.

5) Seek support: Change can be challenging, and it's important to seek support from others. Connect with people who can offer guidance, encouragement, and a listening ear.

6) Stay flexible: Change can be unpredictable, and it's important to stay flexible and adaptable. Be willing to adjust your plans and expectations as needed and keep an open mind.

7)Practice self-care: Change can be stressful, and it's important to take care of yourself during the process. Make sure to get enough sleep, eat a healthy diet, exercise, and engage in activities that bring you joy and relaxation.

Resisting Change

Embracing change in a new world can be challenging, but it can also be an opportunity for growth and learning. By accepting the change, focusing on the positives, staying curious, taking action, seeking support, staying flexible, and practicing self-care, you can navigate the changes and thrive in the new world.