Resources
Resources for Your Healing Journey
Healing after narcissistic abuse is not a straight line. Some days you feel steady, other days the weight is heavy. Wherever you are right now, you are not alone. This page shares free resources for when you need support.
My Book: The Lost Letters
My story of survival and recovery, written during one of the most difficult times of my life. Many women have told me it was the first time they felt their experience was truly reflected back to them.
FREE Printable Self-Care Journal
Designed to inspire you and give you new ideas and choices, this journal will help you to see new possibilities and opportunities in your life.
Why Use a Self-Care Journal?
Helps you to cope
When you're feeling overwhelmed or challenged, your journal will help guide you to remain calm and purposeful when dealing with obstacles or difficulties.
Gives you tools for coping
After periods of stress or change, journaling helps you access tools to restore and calm you.
Boosts physical health
Taking time for yourself and spending time being relaxed can improve your energy levels for physical activity and can prevent chronic stress from damaging your health.
Makes you more productive
By slowing down you'll be able to focus on what is actually important and how to become more intentional with your time.
Increases self-esteem
As you reflect on your progress, you'll see how worthy you are, building confidence in how yourself and you approach life.
Support Options
Hotlines
UK — National Domestic Abuse Helpline: 0808 2000 247
US — National Domestic Violence Hotline: 1-800-799-7233
Sweden — Kvinnofridslinjen 020 50 50 50
Elsewhere — Search “domestic abuse helpline” in your country; most nations have 24/7 numbers.
Online Survivor Communities
Peer groups on forums, Facebook, and Reddit.
Look for communities with strong moderation and clear rules for safety.
Local Women’s Support Centres
Many towns and cities have free services offering counseling, group support, or legal advice.
Helpful Voices
The Narcissist Apocalypse Podcast — survivor stories.
Flying Free with Natalie Hoffman — faith-leaning, but with broadly helpful content.
Patrick Teahan — shows us how childhood trauma from narcissistic parents can cause us to gravitate to narcissistic partners.
From Surviving to Thriving - Michele Lee Nieves Coaching ( I listened to her when I had no one to support me, she is also a survivor)
Practical Tools
Grounding exercises
4–4–4 breathing (in for 4, hold 4, out for 4, hold 4).
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
Journaling prompts
“What do I know to be true about myself today?”
“Which lies from my abuser still echo inside me, and how can I challenge them?”
Gentle practices
Walking, stretching, or yoga.
Even a few minutes under the open sky to calm the body.
