Recovery from anxiety and depression.
Being depressed often leaves you anxious. Being anxious can leave you depressed. After a narcissistic relationship, a lot of people struggle recovering from these. Usually, once you’ve been out a while and start building a happier life, the symptoms can slowly fade.
Here are some ideas to help yourself recover.
Talking to the right people can help. Friends, family, support groups, talk therapy, psychologists are great for helping you work on anxiety.
Talking helps with.
Cognitive behaviour, which teaches you to adjust your thoughts and actions.
Interpersonal shows you how to communicate better.
Problem-solving gives you the skills to manage your symptoms.
It’s a proven mood-booster that’s good for your body and mind. Exercise also raises your self-esteem and confidence. And it’s considered to be a treatment for mild to moderate depression. It releases endorphins which naturally lift your mood.
Even a brisk walk can do this. Just find one exercise that you enjoy, joining team sport is great for making new friends, or dancing.
Aim for, 3-5 times a week, for around 30 mins, just start slow if it seems too daunting, one day a week 10 min, then next week do two days, make a plan and stick to it, slowly increases at a pace you’re comfortable with.
3. Yoga or meditation.
Just starting with 2-5 minutes a day can help.
Focus on your breathing.
Make a picture in your mind of a beautiful image.
Repeat a simple word or mantra, like “happiness.”
Clean up your diet, and yes, comfort foods can help your mood at the moment, just not long term, proteins are great, meat, eggs, nuts etc., especially if you’ve taken up exercise. Good fats, like in cheese, avocado, dark chocolate nuts, plus fruit and veg. Don’t try to alter it all at once. Take it at a pace you’re comfortable with, don’t get annoyed if you slip up. Your diet is for you.
There’s nothing wrong with everything in moderation.
Do something meaningful. Find something you enjoy. Get involved in an activity that feels important to you. It may be athletic, political, spiritual, or a social cause where you can volunteer. Look for something that gives you a sense of purpose.
Be creative. Direct your focus into something constructive. Rediscover your strengths. If you have a long-lost talent or interest, dive back into it. Listening to music, learning to play an instrument, trying painting, dancing, singing, writing, etc., keep trying new things to you discover what you enjoy.
Read a good book. It’s an excellent way to relax. There’s even research that shows that reading books on psychology may boost your mood. Also, learning about narcissistic personality disorder and what you’ve been through helps a lot of people in the recovery process, although that isn’t for everyone.
8. Reach out.
Get a sound support system going, reach out to support groups with people who know what you’ve been through and how to help, friends and family if they are available.
9. Get organised. Slowly and step by step, set a new goal. De-cluttering your home can give you a clearer mind.
10. Sleep. Learning to remove those negative, toxic thoughts as you fall asleep, thinking of two or three things you accomplished that day, thinking of at least one thing to be grateful for, thinking about something you’d like in your future, like you already have it, feel the emotions you’d feel if you were there. In the morning, write out two goals for that day, within reach, at night acknowledging that achievement.
Click on the links below to join Elizabeth Shaw – Life Coach on social media, for more information on Overcoming Narcissistic Abuse.
More on anxiety.
2 thoughts on “Recovery From Anxiety After Narsissistic Abuse.”
I have hopefully the strength to do this on my own, cus I have found that family friends don’t understand or dont want to listen its quite a lonely way of healing and tearful I cry on my own and go through senario on my own out loud so as if someone is listening But sayimg this im coping quite well I jist a heartfelt wish honestly just once ( have a lump in my throught right now) I wish someone woukd say to me ” im sorry for what I did to to you and I regret hurting you” deep down I know but im good im strong x
Hello Sara, sorry to hear this, you have to give yourself closure. They were not worthy of you and you deserve so much more. Connect with people who’ve been through it and understand you so you don’t feel so alone. Big hugs.