When you’re entangled in a relationship with someone who exhibits high narcissistic traits, it’s not just about heartbreak. it’s about breaking free from a psychological bind that has kept you hooked through cycles of pain and temporary relief. These trauma bonds aren’t built on love. They’re built on intermittent reinforcement, manipulation, gaslighting, and the illusion of safety.
But here’s the truth: you can break free. And when you do, the universe starts moving mountains in your favor.
Here are 5 solid, actionable strategies to break trauma bonds and reclaim your personal power:
1. Go No Contact (or Low Contact, if Co-Parenting)
If you’re still allowing their voice into your space via texts, social media, calls, flying monkeys you’re giving them energetic access. This feeds the bond. Going no contact starves it.
Action:
Block them. Block their friends. Archive their messages if you must, but do not engage. If you share children, create a written communication system that is emotionless and neutral (use apps like OurFamilyWizard or TalkingParents).
🌀 Your nervous system cannot regulate in the presence of the person who dysregulated it.
2. Name the Abuse. Out Loud. Repeatedly.
Narcissists distort your reality. They blame-shift, minimize, and twist your words. One of the first steps in breaking a trauma bond is naming the abuse for what it is, even if you’re just saying it to yourself at first.
Action:
Journal what happened. Say it aloud in the mirror:
“He love-bombed me, then devalued me.”
“This is a pattern of control, not love.”
“Her silent treatment was emotional abuse.”
This rewires your brain to recognize truth over trauma.
3. Replace the Chemical High with Regulated Self-Care
Trauma bonds create addiction-like patterns in the brain. That’s why going back feels good even when it hurts. You’re craving the dopamine hit. You need new, healthy rituals to feed your nervous system.
Action:
Create a ritual of sacred, regulated self-care. This isn’t bubble baths and candles (unless that works for you). This is:
- Cold plunges or cryotherapy
- Breathwork
- Meditation
- Walking barefoot in nature
- Joining a women’s circle or somatic therapy group
✨ Want help building that kind of daily healing rhythm? My Manifestation Mini Course can guide you into rituals that shift your energetic field and open the quantum door to healing.
4. Create a Manifestation Vision Board for the You Beyond the Bond
Narcissistic partners keep you in survival mode. When you’re in that space, it’s impossible to manifest anything meaningful because you’re operating from fear, not faith. That’s why you must start imagining a future where their energy no longer exists in your timeline.
Action:
Create a physical or digital vision board:
- Images of women standing in their power
- Sacred spaces of peace
- Boundaries, self-love, joy
- Career goals, soulmate friendships, spiritual connection
Look at it daily. Speak to it. Embody it. You’re telling the quantum field, “This is who I am now.”
5. Cut the Energetic Cords—And Keep Cutting
Even after the relationship ends, the energetic ties remain. You’ll dream about them. You’ll feel them. You’ll get the urge to text. This doesn’t mean you’re meant to be. It means the cord is still active.
Action:
Do a cord-cutting ritual regularly. Use meditation, guided energy work, or visualizations.
Picture the cord. See yourself cutting it. Speak aloud:
“I release this attachment. I return to myself.”
🌌 My Manifestation Mini Course includes guided audio to help with energetic clearing and setting new intentions. This is how we cut trauma cords and reconnect to our divine blueprint.
✨ You’re Not Broken You Were Programmed to Survive
The trauma bond isn’t your fault, but breaking it is your responsibility. You deserve to feel free, safe, whole, and powerful in your own body.
You deserve a life that responds to your soul not your survival programming.
💫 Ready to shift the vibration of your entire life?
Change the vibration, change the universe.
My Manifestation Mini Course helps you dissolve old energetic loops, activate your fascia (your body’s truth-telling frequency matrix), and magnetize the future that’s been waiting for you.
🔗 Click here to start your quantum reset.
You are the medicine. Let’s set you free.
It’s time to heal,
MJ