How to Recover From Narcissistic Abuse and Complex PTSD
What is a Nonviolent Abusive Relationship?
Abuse doesn’t always come with bruises. Verbal abuse from significant relationships can leave invisible scars, which can affect the fruitfulness of your future relationships. Setting boundaries in your relationships is a great start. However, that is not enough to expect full recovery mentally, emotionally and even spiritually. Are you always second guessing people’s motives? Are you paranoid of getting hurt again? Are you now hyper independent because of your scars? These are all normal responses to trauma, but are also signs that you have not yet fully healed.
Nonviolent abusive relationships often involve a toxic power imbalance. This could be in a romantic relationship, a family dynamic, a mentorship, or even a friendship. Any time one person dominates and controls another—especially through subtle tactics like gaslighting, guilt-tripping, or emotional neglect—abuse is happening.
Common Tactics Used in Narcissistic Abuse:
Constant criticism and blame-shifting
Manipulation and guilt trips
Gaslighting to make you doubt your own reality
Isolation from friends and family
Threats—either of self-harm or harm to others
Can Verbal Abuse Cause PTSD?
Absolutely. Words can wound just as deeply as violence. Verbal and emotional abuse can cause Complex PTSD (C-PTSD)—a condition that stems from prolonged or repeated trauma, particularly in relationships where escape doesn’t feel possible.
Signs of Unhealed Trauma from Narcissistic Abuse:
Hypervigilance, irritability, or emotional reactivity
Avoiding thoughts or memories tied to trauma
Trust issues and social withdrawal
Ongoing negative self-beliefs (worthlessness, shame, guilt)
Difficulty forming or maintaining relationships
PTSD from Narcissistic Abuse
People with Narcissistic Personality Disorder (NPD) often manipulate and exploit others without remorse. This makes relationships with them especially damaging. The cycle of idealization, devaluation, and discard leaves victims in constant emotional confusion—also known as a trauma bond. It is however important to know the difference between someone who has traits of narcissism versus someone who has a narcissistic personality disorder (NPD).
Gaslighting
A hallmark of narcissistic abuse, gaslighting makes you question your sanity. “That never happened.” “You’re too sensitive.” Over time, this emotional manipulation dismantles your sense of reality and self.
Codependency
Survivors often become emotionally dependent on their abuser, even as they’re being hurt—also known as a trauma bond. The abuser mixes love with abuse, creating confusion and making it difficult to leave or recognize the relationship as toxic.
Complex PTSD from Narcissistic Abuse
Complex trauma refers to the psychological and emotional effects of prolonged traumatic experiences, often within personal relationships. Unlike a single traumatic event, complex trauma involves ongoing abuse, neglect, or harm that can last for months or even years. A significant aspect of complex trauma is that the victim often feels trapped, powerless, or dependent on the abuser, making it difficult or feel impossible to escape the abusive relationship.
Complex PTSD Symptoms
Complex PTSD symptoms often go unnoticed because they’re so internal. Here's a sampling of what someone may experience—based on the PCL-5 assessment used by clinicians to measure PTSD:
Recurring, unwanted memories or dreams of the trauma
Emotional detachment or loss of interest in previously enjoyed activities
Anger outbursts, insomnia, and jumpiness
Feelings of shame, helplessness, or self-blame
Difficulty concentrating or trusting others
If this resonates with you, you’re not alone. And you don’t have to stay stuck here.
Recovery from Narcissistic Abuse & C-PTSD
Recovery is deeply personal. What works for one person may not work for another. But the path forward always includes safety, self-awareness, and support.
Evidence-Based Therapies:
Cognitive Behavioral Therapy (CBT): Helps reframe negative beliefs and behaviors rooted in trauma.
Trauma-Focused CBT: Tailored to kids and teens, involving a supportive caregiver.
Exposure Therapy: Gradually reintroduces triggers in a safe way to reduce fear and reactivity over time.
How Fitness Can Help Trauma Survivors Heal
Not everyone wants to—or can—talk about their trauma. That’s where evidence-based movement healing trauma comes in.
At Drip Training, we meet you where you are—emotionally, physically, and psychologically. Through safe, gradual physical training, you’ll retrain your body to move with your nervous system instead of being hijacked by it.
Your trauma may live in your body, but so does your strength.
Ready to Reclaim Your Life?
Conclusion
Recovering from narcissistic abuse and complex PTSD is possible—and you don’t have to do it alone. Recognizing the signs of trauma, seeking appropriate therapy, and finding supportive resources can pave the way for healing. Your healing matters. And it starts with one step.
Ready for real transformation through coaching from someone who’s lived through PTSD and has now overcome?
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Online Personal Trainer CPT: ACE & Trauma Informed Weight-lifting
About the Author: Coach Dee
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience and generational knowledge of food as medicine to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
