7 Natural Ways to Heal After Trauma: A Path to Recovery from Narcissistic & Domestic Abuse
Healing after trauma is never easy, especially when that trauma stems from narcissistic abuse or domestic violence. Survivors often walk away with more than physical wounds—there are emotional scars, shattered self-worth, and a nervous system that’s constantly on high alert.
Whether you’ve experienced gaslighting, emotional manipulation, coercive control, or physical abuse, know this: healing is possible. And while therapy and support groups are vital, there are also natural, holistic ways to support your mind, body, and spirit through the recovery journey.
Here are 7 natural ways to heal after trauma, especially for survivors of domestic and narcissistic abuse:
1. Reconnect with Nature
Trauma—especially from narcissistic or emotional abuse—can leave you feeling disconnected from yourself and your surroundings. Nature is grounding. Walking barefoot in the grass, feeling the sun on your skin, or listening to the rustle of leaves can help calm an overactive nervous system.
- Try forest bathing
- Take short, mindful walks daily
- Create a safe outdoor ritual for yourself
Nature doesn’t judge. It simply allows. Let it be a place of safety and rebirth.
2. Nervous System Regulation
Long-term abuse puts your body in a chronic state of fight, flight, or freeze. Tools like deep breathing, vagus nerve exercises, and gentle yoga help regulate your nervous system.
Consider:
- Box breathing (4-4-4-4)
- Cold exposure (like a cold splash on your face)
- Somatic shaking to release stored trauma
These practices retrain your body to feel safe again—something narcissistic abusers work hard to take away.
3. Journaling to Reclaim Your Voice
One of the most painful aspects of narcissistic abuse is how it silences you. You begin to doubt your memories, your feelings, your instincts. Journaling helps you process, validate your truth, and reclaim your inner voice.
Prompt ideas:
- “What would I say to my abuser if I were completely safe?”
- “What truth have I been afraid to admit to myself?”
- “What part of me am I ready to love again?”
You don’t need to be a writer. You just need to be honest—for you.
4. Herbal Support & Nutrition
Trauma depletes your body. Many survivors of emotional and domestic abuse suffer from adrenal fatigue, digestive issues, and chronic inflammation. Herbs and nutrients can support your body’s healing:
- Ashwagandha and Rhodiola for stress support
- Magnesium for anxiety and sleep
- Chamomile or Lemon Balm for calming the mind
Before starting herbs, consult a holistic practitioner or doctor to be safe. Healing from narcissistic abuse is physical, too.
5. Creative Expression
Art, dance, poetry, music—these are tools that bypass the logical brain and tap into deeper healing. Trauma often lives in the body and subconscious. Creative expression allows for release and re-integration without having to “talk it all out.”
Try:
- Intuitive painting (no rules, just color and emotion)
- Writing a poem about your inner child
- Dancing to music that reflects your feelings
You don’t need to create anything “good.” You just need to create something honest.
6. Establishing Safe Boundaries
If you’ve survived narcissistic abuse, chances are your boundaries were violated—repeatedly. Healing means learning what your boundaries are, and practicing how to set them without guilt.
Start small:
- Say no without explaining
- Silence your phone after 8 PM
- Block or unfollow triggering accounts or people
Your nervous system will resist at first—it’s been trained to prioritize others over yourself. But with practice, you’ll feel safer inside your own life.
7. Daily Self-Compassion Rituals
You’ve been through hell. You’re still here. That deserves kindness. Create daily moments that remind you: I matter. I’m healing. I’m safe.
Examples:
- Speaking affirmations in the mirror: “I am not what happened to me. I am who I choose to become.”
- Lighting a candle for your younger self and saying, “You were never to blame.”
- Creating a nightly ritual that prioritizes you—a warm bath, tea, a safe book, or soothing music
Self-compassion is the antidote to shame, and shame is a weapon narcissists often use to control.
Final Thoughts
Recovery from trauma—especially narcissistic abuse or domestic violence—isn’t linear. Some days you’ll feel strong. Others, not so much. But with natural, nurturing practices, you can slowly rewire your body and spirit to feel safe, loved, and whole again.
Remember:
- You’re not crazy.
- You’re not broken.
- You’re not alone.
If you’re in the midst of your healing journey, take this post as a sign: You are doing better than you think. Keep going.
Need Help?
If you or someone you know is in immediate danger, call your local domestic violence hotline or emergency services.
In the U.S., contact:
National Domestic Violence Hotline: 1−800−799−SAFE(7233) or thehotline.org
