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How To Get Out Of A Narcissistic Relationship

How To Get Out Of A Narcissistic Relationship

how to get out of a narcissistic relationship

If you’re in a relationship with a narcissist, it can be emotionally and mentally exhausting.

Narcissistic abuse is a cycle that can be difficult to break, but it’s important to recognize the signs and take action to protect yourself.

Whether you’re feeling guilty or fearful about leaving, or unsure of how to set boundaries, there are steps you can take to get out of a narcissistic relationship.

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Understanding the Narcissistic Abuse Cycle

If you are in a relationship with a narcissist, it is important to understand the narcissistic abuse cycle.

This cycle consists of three phases: idealization, devaluation, and discard.


During the idealization phase, the narcissist will shower you with attention and affection.

They will make you feel special, loved, and appreciated.

They may use love bombing, which is an intense and sudden display of affection, to win you over.

They may also use gifts, compliments, and other forms of flattery to make you feel good about yourself.


Once the narcissist has won you over, they will begin to devalue you.

They may criticize you, put you down, and make you feel unworthy.

They may use gaslighting, which is a form of manipulation where they make you question your own sanity, to make you doubt yourself.

They may also use blame-shifting, where they blame you for their own mistakes and shortcomings, to avoid taking responsibility for their actions.


Finally, the narcissist will discard you. They may do this suddenly and without warning, leaving you feeling confused and hurt.

They may also do this gradually, by withdrawing their attention and affection until you are no longer of use to them.

They may move on to a new target, leaving you feeling discarded and replaced.

It is important to understand that the narcissistic abuse cycle is a pattern of behavior that the narcissist will continue to repeat.

They may go through this cycle multiple times within the same relationship, or they may repeat it in future relationships.

If you are in a relationship with a narcissist, it is important to recognize the signs of narcissistic abuse and to seek help.

Narcissistic abuse can be extremely damaging and can lead to long-term emotional and psychological effects.

It is important to remember that you deserve to be treated with respect and kindness, and that you do not deserve to be abused or mistreated.

how to get out of a narcissistic relationship

Recognizing Narcissistic Abuse

If you are in a relationship with a narcissist, it can be difficult to recognize the abuse.

Narcissistic abuse is a form of emotional and psychological abuse that can be just as damaging as physical abuse.

It can be hard to identify because the abuser often uses subtle tactics to manipulate and control their victim.

Here are some signs of narcissistic abuse to watch out for:

Signs of Narcissistic Abuse

  • Gaslighting: This is a tactic used by narcissists to make you doubt your own reality. They may deny things they said or did, or claim that you are remembering things incorrectly. This can make you feel like you are going crazy.
  • Manipulation: Narcissists are skilled at manipulating their victims to get what they want. They may use guilt, fear, or flattery to get you to do what they want.
  • Blame-shifting: Narcissists often refuse to take responsibility for their actions and instead blame others for their problems. They may blame you for their bad behavior or for things that are not your fault.
  • Sense of entitlement: Narcissists believe that they are special and deserve special treatment. They may expect you to cater to their every whim and become angry if you do not.
  • Jealousy: Narcissists can be extremely jealous, even of your friends and family. They may try to isolate you from those who care about you and make you feel guilty for spending time with anyone else.
  • Rage: Narcissists can become extremely angry and lash out at their victims for no apparent reason. They may yell, scream, or even become physically violent.
  • Love bombing: This is a tactic used by narcissists to win you over. They may shower you with attention, gifts, and affection in the beginning of the relationship to make you feel special. Once they have you hooked, they may start to withdraw their affection and become emotionally abusive.

It’s important to remember that narcissistic abuse is not your fault. You deserve to be treated with respect and kindness in a relationship.

If you are in an abusive relationship, there is help available. Reach out to a trusted friend, family member, or a professional for support.

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The Impact of Narcissistic Abuse

If you are in a relationship with a narcissist, you may be experiencing a wide range of negative emotions and physical symptoms.

Narcissistic abuse can have a profound impact on your mental and physical health, as well as your self-esteem and overall well-being.

Emotional Impact

Narcissistic abuse can cause intense emotional pain and trauma.

You may feel like you are constantly walking on eggshells, afraid of triggering your partner’s rage or manipulation tactics.

You may also feel like you are constantly being gaslit, manipulated, and blamed for everything that goes wrong in the relationship.

Over time, this can lead to a range of emotional symptoms, including:

  • Depression
  • Anxiety
  • Guilt and shame
  • Low self-esteem and self-worth
  • Lack of trust in yourself and others
  • Hopelessness and despair

Physical Impact

Narcissistic abuse can also have a significant impact on your physical health.

You may experience a range of physical symptoms, including:

  • Headaches
  • Digestive problems
  • Chronic pain
  • Fatigue
  • Insomnia

In some cases, the stress of being in a narcissistic relationship can even lead to more serious health problems, such as heart disease and autoimmune disorders.

If you are experiencing any of these symptoms, it is important to seek emotional support and professional help.

Remember that you deserve to be in a healthy, functional relationship and that there is hope for healing and recovery.

Consider no contact with the narcissist and seek help from a therapist or support group to help you move on from the abusive relationship.

how to get out of a narcissistic relationship

How To Get Out Of A Narcissistic Relationship: Tips For Healing

If you have recently left a narcissistic relationship, you may be struggling with the aftermath of the abuse.

It is important to remember that recovery is possible, and there are steps you can take to heal and move forward.

Setting Boundaries

One of the most important things you can do to protect yourself from further abuse is to set boundaries.

This means clearly communicating your needs and limits to the narcissist and enforcing consequences if they are violated.

Some examples of boundaries you may want to set include:

  • No contact outside of necessary communication about shared responsibilities (such as co-parenting)
  • No accepting blame for things you did not do
  • No tolerating verbal or physical abuse

No Contact Rule

Implementing the “no contact” rule can be difficult but is often necessary to fully heal from narcissistic abuse.

This means cutting off all communication with the narcissist, including social media and mutual friends.

If you have children together, consider using a third-party communication platform to limit direct contact.


Working with a mental health professional who has experience with narcissistic abuse can be incredibly helpful in the healing process.

A therapist can help you work through trauma, rebuild self-esteem, and develop healthy coping mechanisms.


Taking care of yourself is crucial during the recovery process.

This can include:

  • Practicing mindfulness and relaxation techniques
  • Engaging in physical activity
  • Eating a healthy diet
  • Getting enough sleep
  • Spending time with supportive friends and family

Remember that recovery from narcissistic abuse is a process, and it may take time to fully heal. Be patient with yourself and seek support when needed.

Related Articles: 8 Things That Happen When You Leave A Narcissist For Good

12 Signs Of Manipulation Abuse

How To Reduce Anxiety Triggers To Make Life Easier

Final Thoughts

One of the most critical things to understand is that narcissists lack empathy and have an inflated sense of self-importance.

This can lead to manipulative behavior, rage, and gaslighting, which can leave you feeling confused and unsure of yourself.

It’s important to seek support from a therapist or trusted friends and family members who can help you see the situation clearly and provide emotional support.

It’s also important to recognize that you are not to blame for the abuse and that you deserve to be treated with respect and kindness.


Works Cited

How To Leave A Narcissist When You Can’t Make It Work Any Longer | BetterHelp

How To Get Over A Narcissist: 11 Essential Steps | mindbodygreen

How to Leave a Narcissist or Toxic Relationship | Psychology Today

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