Regaining Health and Vitality after Narcissistic Abuse

Here are Some Tools to Help You Regain Health and Vitality after Narcissistic Abuse



FreebirdGetting enough oxygen to your brain and body is very important in healing and wellness. Most of us, especially under times of great stress tend to have shallow breathing. It is important to take time each day, several times a day and just focus on your breathing. Take long concentrated deep breaths, hold them in for as long as you can and breath out slowly. Repeat the process for a good five or ten minutes.

If you live in an area where there is fresh air, it is good to go outdoors, any time of year and just breath the air taking long full breaths.

If you have the opportunity to get out and walk you can focus on taking deep breaths while walking.


Don’t underestimate the power of a walk. Walking is not only great exercise but it is excellent for relieving stress, getting oxygen and calming the mind. I also get a lot of creative ideas while walking. If you can get out and walk at least 20 or 30 minutes a day, you will notice a difference in how you feel.


When going through intense periods of stress it is important to get more rest than usual. Unfortunately when going through stress it is also difficult to get to sleep. I recommend getting a natural supplement such as Melatonin to help you sleep until such a time you no longer need the help. If you have the opportunity to take naps during the day, or even to close your eyes and rest for ten or twenty minutes during a lunch break do so. It is much better to drink a green smoothie and have a nap then to eat a big lunch.

Saltwater Baths

Taking baths are great for alleviating stress and relaxing your body. I often take baths before bed to help me sleep. Adding 1/2 to a full cup of sea salt to your bathwater will help to release toxins and release negative energy. I also like to add essential oils to the bath which have various healing and calming properties, depending on which oils you use. I almost always burn candles as well and often I will burn sage or incense to assist with the cleansing ritual of the bath.

Music and Scented Candles

Listening to meditative music and burning candles is not only good for the bath but any time while you are home. It helps to create a calm and relaxing environment. I also built a small fountain using a round glass fish bowl, rocks and shells and a water pump (you can buy at Wal-mart or Home Depot). The sound of trickling water is also very healing and calming.

Fire Meditation

I went through an Initation process called the Nine Rites of the Munay-Ki which is a process that has been passed down from the ancient Laika Elders from the Andes in Peru. I was taught the ancient fire ceremony where we give that which we no longer wish to hold onto to the fire.

Here is a little part of the fire meditation you can do whenever you would like. You can do this either building a fire in a fireplace, a firepit or simply by using a candle.

Open the ceremony by lighting the candle or a fire and open the sacred space by putting your hands together in a prayer position then raising your hands as high as you can over your head, turn your palms outward like a fan and bring them down to your sides joining them again at your belly. Put both hands over your heart as you reflect on what you are giving to the fire and then gather up the energy of that which you are releasing and make a motion to the flame releasing it over the fire. Be sure you are setting the intention to give what you are releasing to the fire. Repeat this process as much as you feel you need to. Close the ceremony by blowing out the candle, or putting out your fire.

About Kaleah LaRoche

Kaleah LaRoche is the Founder of Narcissism Free and has been working to support others in their recovery of narcissistic abuse since 2006. She has authored four books on the topic of narcissistic abuse, recovery, and traversing the dark night of the soul. A Clinical Hypnotherapist and Holistic Counselor since 1988, Kaleah brings her compassionate counseling skill and Hypnotherapy to assist in healing and recovery. Kaleah also has a popular podcast "Pandora's Box." You can go to to listen.