A 5-Minute Practice to Quiet Self-Doubt After Narcissistic Abuse

NARCISSISTIC ABUSE RECOVERY | Narcissist, Co-Parenting, Grey Rock Method, Boundaries, Healing, Toxic Relationship

When self-doubt creeps in—“Did I overreact? Am I being too much?”—it’s easy to spiral. In this mini-episode, I’ll guide you through a simple 5-minute somatic practice to calm your body, quiet the guilt loop, and anchor back into your truth.

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    00:03):

    Welcome to your Thursday, thrive in five, your five minute pause from the chaos, the gaslighting, and that text you knew better than to reply to Take a breath Queen, this one's for you. Hey Queen, welcome to your Thrive in five, your quick reset to calm the chaos and reclaim your sparkle. Yes, it looks so good on you. Alright, if you caught Tuesday's episode, which was called Still Doubting Yourself After Narcissistic Abuse, here's how to break the cycle. Then we talked about why the narcissist trains you to question yourself and how to rebuild that self-trust. Well, today I've got a somatic practice you can use anytime that doubt creeps in, think of it as a five minute body reset to quiet that guilt loop and anchor back into your truth. Alright, so step one, name the doubt. Start by simply naming the thought or question running in your head.

    (01:07)
    Maybe it's, did I overreact or am I being too much? Say it out loud or whisper it if you must or scream it on the top of a hill. Naming it gives it less power. It stops being this swirl that's on loop in your head and becomes something you can actually observe. And we do a lot of this in somatic healing. If you've done sessions with me, we can beat the observer of things, which helps heal them. It puts a light on them, helps heal them, helps us move in a different direction, have a different perspective. So even just naming it is a step in the right direction. So number two, you can do a body. You can place one hand on your chest or stomach and take a slow grounding breath in through your nose and exhaling through your mouth. This is a halo breath. And ask yourself, what is my body feeling right now? Is it tightness? Is it fear? Is it calm? What's going on in there? This pulls you into the present moment instead of letting your mind spin in the past, right? So it's that present moment, body check-in. Step three, the truth anchor. Okay, so here's where we shift the energy. Repeat after me or you can make it your own. If I set this boundary, it's because I needed peace.

    (02:43)
    Peace is not wrong, right? Let's say that last part again. Peace is not wrong, it's right, okay? And you keep breathing slowly as you repeat it. Letting nervous system soak in its truth. You can swap in your own phrase like protecting myself is love, or my feelings are valid. That's a huge one that we really need to reiterate to ourselves after going through abuse. Alright, then step four, a visual reset. So look around the room and find one comforting thing to rest your eyes on. It could be a candle, a favorite mug, a photo that makes you smile. I have a palm tree in my bedroom and that is my favorite place to focus when I'm trying to do a visual reset. I love palm trees, I love the beach. It just brings me to that happy space. So find whatever happy, comforting object you can and let your gaze stay in there.

    (03:54)
    Stay there until your body softens. So just keep staring. Might feel weird at first, but just let your gaze stare and eventually your body will soften, you will relax more. Your nervous system is focusing on this comforting thing, this comforting feeling. And it's starting to say, I'm safe. I'm safe in this moment. I'm safe with my palm tree. So look, the narcissist may have trained you to doubt yourself. Yeah, they did. But every time you pause, you breathe, you anchor in your truth, not their narrative. You're retraining your body to trust you again. So you can practice this anytime that your self-doubt sneaks in and save this episode. These little thrive in fives are great to just play. Any time you're having spinning out in your head or your body feels tense, any mind, body, spirit, deflation is a great time to just come back to one of your saved episodes.

    (05:14)
    That's why I try to make them nice and quick, but effective. So if you Miss Tuesday's full episode, definitely you want to go back and listen to that because pairing these insights with the somatic support is how you really break the cycle. I talk about the mindset and the somatic side. So we do a lot of the mindset and discussing the why's and how's and more logistical stuff on those Tuesday episodes. And then Thursday it's all about the body because the body remembers. So we want to rewire, reset and just chill the hell out and sparkle. Alright, so you guys, you're not broken. You're not damaged. You're that solid gold block that just got a bunch of shit poured all over you, a bunch of dirt and mud, and we're clearing it off. We're clearing it off, right? We're resetting that nervous system, which is doable.

    (06:17)
    And if you want to go on deep transformation, imagine where you'll be in a year from now if you actually do the deeper work. And that doesn't mean it has to be really heavy. I mean, if you work with me, I make it fun. So maybe it depends who you work with. But this one-on-one somatic work, I mean the mindset work's great. The somatic work is mind blowing. It is amazing. And it's changed my life. It's changed my client's life. And if you want your life to uplevel in a way you couldn't imagine where you actually can find peace, if you feel like, I can't even imagine what that feels like, believe it baby, because I was where you are and now I'm here and it feels so much better and calmer and that peace and I feel like I'm more in control of everything, my life, my reactions.

    (07:17)
    It's like instead of reacting to life, you are in control of it. Your mind's not spinning and thinking about what this person says or how to do this or did I do that? Questioning yourself. You get this confidence that you've never had and I really want that for you. So if you want to do a deeper transformation, go click the link under on my show notes where it says how to work with me, that one-on-one work there. I also do have a boundaries course I will post, and I have a free boundaries guide if you have not grabbed that. So all the stuff, all the things are in my show notes, so go check it out and I just, you deserve peace, so I want you to have it. And if that's working with me, great, let's do the dang thing. And if it's with someone else, that's great too.

    (08:05)
    But imagine a year from now if you don't do any of the transformative work, right? These episodes obviously are great and they help, that's why I do them. But if you want that life changing, mind blowing shift, you got to put in the work. And it might seem overwhelming, but I'm going to promise you what's more overwhelming is what you're doing right now, spinning out in your head, stressing out. Your body is reacting. I'm sure whether you got knots in your stomach, stressed out, neck jaw, maybe you are having insomnia, maybe you're overeating, undereating, all the things, right? So we want you to be happy and balanced. Wouldn't that feel fun? Yes. Okay, go check out my show notes and I hope to work with you soon.