The overall effects of narcissistic abuse vary, depending on how long you have been in the relationship. You may experience mild or severe anxiety; while some victims can get over their anxiety relatively quickly, others experience it for the rest of their lives.
Narcissists like an anxious partner. When you are anxious, you are easier to manipulate and control.
They may use several tactics, such as causing arguments or being unpredictable, to break you. Over time, anxiety levels can soar. There are several effective ways to reduce anxiety caused by a narcissist.
#1 Breathing
Deep breathing is a highly effective way to reduce anxiety. By breathing deeply, you relax your body and mind, helping to melt away anxiety. The good thing is that deep breathing can be done anywhere, whether you are at home with a volatile narcissist, you are in your car or at work.
Start by taking deep breaths through your nose and slowly letting them out through your mouth.
Doing this a few times will start to relax your body. When your physical side starts to calm, your mind follows. Deep breathing is highly effective in reducing anxiety.
#2 Practice Mindfulness
When your narcissistic partner starts blaming you for things, playing the victim or acting out in another way to control you and you feel anxious, you can practice mindfulness. What’s great about mindfulness is that you can also do it anywhere.
Start by focusing on three things around you. As you start to focus on other things, other than your narcissistic partner, you ground yourself, taking control of your anxiety. You can then close your eyes and listen to three things. This can be a car driving down the road, a bird in the garden, or a dog barking.
Now, see if you can smell or taste anything. Touch three things. How do they feel? Can you feel the textures? Are they hot or cold? Practicing mindfulness puts you in the now. It is very effective at taking your mind off your anxiety and focusing on something else.
#3 Learn to Meditate
Another highly effective way to reduce anxiety is through relaxation. Meditation has been used for centuries as an effective relaxation technique. You don’t have to join a fancy meditation class; you can do it at home.
Start by lying on your back. You can lie on the bed, your sofa, or the floor—wherever you are most comfortable. Focus on your breathing, following the same routine you did with deep breathing. Take deep breaths in through your nose and out through your mouth.
To get your mind to calm, it’s always a good idea to chant a mantra in your head. Being a victim of a narcissist, you may want to chant, “I am worth it.” Say this repeatedly in your head, focusing on the words rather than letting your mind wander.
Meditation helps to relax the body and mind. It is a way to completely clear your mind for a while, helping you take a break from the anxiety that you are going through. If something does pop into your mind while meditating, try and push it away, clearing your mind. Reciting a mantra repeatedly helps you focus on those words, reducing the chance of problems in your mind and stressing you out.
#4 Exercise
It is so important that you take care of your well-being when you are in a relationship with a narcissist. Often, victims find their entire lives revolve around the narcissist, and they don’t take any time out for themselves.
Regular exercise is a great way to maintain health and well-being and also helps with anxiety. Find something you really enjoy. This may be walking in the fresh air, cycling, going to the gym, taking a dance class, or indoor wall climbing. Whatever it is, set aside half an hour a few days a week to exercise and push any anxiety out of your mind.
#5 Get Into a Sleep Routine
Lack of sleep is known to increase anxiety levels. If you are in a relationship with a narcissist and are feeling down, worthless and useless, then you are probably not sleeping well. As thoughts consume you, sleep becomes very difficult.
A good night’s sleep is essential in reducing anxiety. Setting a time to go to bed every night is a good idea. This will prepare your mind, knowing your bedtime is coming up soon.
You can also try drinking chamomile tea, hot milk, or a warm bath before bed. Remember to stay off your social media or smartphone before bed, as the blue light can interfere with sleep.
#6 Reduce Your Alcohol, Coffee, and Sugar Intake
In a bid to take care of your own health and well-being, you will want to reduce any alcohol, coffee and sugar intake. These can all exacerbate anxiety symptoms.
Many victims find that they consume too much alcohol to try and get rid of the worthless feelings that they experience when in a relationship with a narcissist, while coffee and sugar make it harder to sleep.
If you are in a relationship with a narcissist, you are probably becoming more anxious by the day. Reducing your alcohol intake and cutting down on coffee and sugar can all have a positive effect.
#7 Get Professional Help
No one wants to admit that they need professional help, especially when their partner is causing their anxiety.
It is not something to be embarrassed about, in fact the stigma associated with professional helps has long gone. To manage your anxiety effectively, professional help may be your only answer. It does not mean you are inferior or there is something wrong with you, it is just a very effective way to help you get your life back.
A few sessions with a psychologist may be just what you need. Talking about what is going on in your life, how stressed you are, or how your partner makes you feel anxious is a great release. These professionals can also provide you with coping mechanisms that you can use to reduce your anxiety.
Whether you are in a new relationship with a narcissist or you have been exposed to their abuse for many years, you are going to feel anxious at some point. Knowing how to deal with anxiety and what you can do to reduce anxiety is in your best interest, helping you control your health and well-being.
It’s not easy living with or being in a relationship with a narcissist. To them, it’s all about them, and they expect you to be there for them twenty-four hours a day.
This is enough for anyone to feel some anxiety. Take the time to practice at least one of these anxiety-relieving steps once a day to help you clear your mind and reduce your anxiety.
