Breaking a trauma bond with a narcissist is highly challenging and tricky. Narcissistic behaviors such as gaslighting, blame games, victimization, and other manipulative tactics can create confusion, erode confidence, and even completely distort your sense of reality. However, with the right support, it is possible to overcome a trauma bond with a narcissist and reclaim your life.

If you are trauma bonded with a narcissist, then this guide is for you. It will help you gain a complete understanding of the signs of a trauma bond, how to spot a narcissist, why you are bonded to a narcissist, and how to break free from a narcissistic relationship.

Breaking Trauma Bond: Understand Narcissist Behaviors

The first step is to study and understand narcissistic behaviors and how they manifest in relationships.

Narcissist Meaning: Explained by a Certified Therapist for Narcissistic Personality Disorder

Mr. Sanjeev Mittal is a certified hypnotherapist with over a decade of experience in dealing with Narcissistic Personality Disorder (NPD) and narcissistic abuse. As per his research and extensive professional experience, narcissistic behaviors include:

1. Empty sense of self

A narcissist does not have a personality of their own. In the initial phases of a relationship, they tend to adopt the mannerisms, likes, dislikes, and traits of their partner. This creates a false sense of connection, where the partner may feel they have met their “soulmate.”

2. The mask eventually slips

The narcissist cannot maintain this fake persona for long. Gradually, the mask begins to fall off. If the partner confronts them about their changing behavior or hypocrisy, the narcissist often reacts aggressively or belittles the partner.

3. Blame-shifting and criticism

At this stage, the narcissist resorts to blame-shifting and constant criticism to slowly destroy the partner’s confidence and self-esteem. They nitpick flaws and blame the partner for their own mistakes or emotional changes.

4. Constant need for validation

A narcissist actively seeks admiration and validation. They believe they are superior to others (often referred to as a “God complex”). This sense of superiority makes them feel that rules do not apply to them, which may lead to lying or cheating.

5.Intermittent kindness and love bombing

A narcissist is not always abusive. They may suddenly shower their partner with love, promise change, or even become overly religious. These behaviors are often tactics to keep the partner emotionally hooked.

6. Lack of accountability

Nothing is ever their fault. In their world, everyone else is the problem, while they are the misunderstood victim. This is one of the main reasons narcissists rarely change—they see no reason to.

7. False altruism

Many narcissists appear highly altruistic. They may donate to charity, help others, or act like a savior figure. Often, this is a facade to enhance their public image rather than a reflection of genuine empathy.

These are some classic traits of a narcissist. However, Mr. Sanjeev Mittal, a top therapist for Narcissistic Personality Disorder in Mumbai, strongly warns against self-diagnosis or labeling a partner solely based on online information. Consulting a certified therapist can help you process your emotions and understand the complexities of your relationship accurately.

Book a free 10-minute consultation with a top therapist for Narcissistic Personality Disorder.

Trauma Bond Meaning

To overcome a trauma bond with a narcissist, it is important to first understand what a trauma bond is and how it feels in a relationship.

A trauma bond is a deep emotional attachment to someone who repeatedly hurts, controls, or emotionally neglects you, yet occasionally shows affection, kindness, or care. This pattern perfectly aligns with narcissistic behavior:

• Love bombing
• Followed by toxic behaviors, lying, or cheating
• Followed again by sudden affection and kindness

This love–pain–relief cycle keeps the partner emotionally trapped, waiting for the narcissist to “become good again” or believing that they might eventually change.

When you are trauma bonded with a narcissist, your nervous system remains in constant survival mode.

• A sudden surge of cortisol (stress hormone)
• Followed by a dopamine rush when the narcissist behaves lovingly

This dopamine hit brings temporary relief, but it doesn’t last long. Soon, the cycle of pain begins again.

When your nervous system is stuck in survival mode, you crave comfort—and unfortunately, that comfort comes from the same person causing the pain. This is how the narcissist hijacks your mind, body, and emotions, making it extremely difficult to think or act rationally.

Bottom line: Trauma bonding is not love. It is the absence of it—not from your side, but from the narcissist’s.

How to Break a Trauma Bond with a Narcissist

Now comes the multi-dollar question: How do you break a trauma bond with a narcissist?

If you have reached this point, congratulations. Most people remain unaware that they are trauma bonded. Even when they recognize narcissistic traits, many feel stuck due to financial dependence, children, family pressure, or emotional exhaustion.

If you are searching for answers to “How do I overcome a trauma bond with a narcissist?” here is a step-by-step guide recommended by expert therapists.

1. Heal Your Nervous System

The first, and most important step is to remind yourself what ‘safety’ looks, and feels like. When you stay with a narcissist for too long, you start normalizing their ‘toxic’ behaviors, and almost forget what real, genuine, and healthy love looks like.

If possible, physically separate yourself from the narcissist. This gives time for your nervous system to relax, and go back to ‘normal’. 

However, if living separately from a narcissist is not possible then you can go for regular energy healing sessions.

Energy healing can help you detach from the drama and negativity that a narcissist brings, clear your aura, and cultivate a sense of peace and calmness. You can also engage in meditative practices to calm down your nervous system.

2. Educate Yourself About Narcissistic Personality Disorder

Education is power. Study narcissist behaviors like your life depends on it, because it actually does! The more self-aware you are, the less you will be influenced by them. However, as mentioned above, it is best to consult a certified therapist for narcissistic personality disorder who can help give accurate understanding about your partner’s narcissist behaviors, and objective insights into your relationship, and how you can deal with your narcissist partner.

3. Strengthen Your Identity

A narcissist will target your self-esteem. They want you to feel inferior and drown in self-doubts so that they can easily get away with their narcissist behaviors. But it’s time to pull a reverse card, and stand firm in who you are. Engage in hobbies and interests that make you feel confident, happy, and purposeful. Take care of your physical appearance – get that haircut, workout, and wear clothes that elude confidence. Take care of your mental health – meditate regularly, detach from their drama, spend time in nature, and if you are spiritual then pray often.

4. Do NOT Isolate Yourself

A narcissist will control you by isolating you from your family, and friends. Moreover, being with a narcissist can drain your energy so much that you would feel like being alone and avoid any social interactions. But, please try and maintain regular contact with at least a few trusted friends and family members. Cutting off ties will only create emotional dependency on the narcissist, making your situation even more difficult and complicated. Remember – Choose communication over social withdrawal.

5. Limit Your Communication

The narcissist feeds on chaos and drama. They stir up conflicts, start fights, drag arguments until you feel completely exhausted and numb (lose all ability to stand up for yourself). Therefore, try your best not to engage with a narcissist. If they resort to personal attacks, remind yourself that this is more about them, and their lack of morale. Identify your triggers and respond calmly to them. Be clear and firm when you speak, and use ‘I’ statements.. If things get too heated up, then leave the room, or just stop reacting to them completely.

6. Understand Your Traumas

If you truly want to break the trauma bond with a narcissist, then you need to engage in some serious introspection. 

• Why are you so attached to the narcissist? 
• What about you makes it so difficult to break-free from the trauma bond?

Often, individuals with childhood trauma, neglect or emotionally volatile family dynamics end up with toxic partners. They stay stuck in the cycle of broken relationships until someone finally wakes up, and decides to break it. Hence, if you truly want to break the trauma bond, and give yourself a chance to attract real, mature, and genuine love then you need to take conscious steps to heal those parts of yourself that are okay with abuse and disrespect of the narcissist.

Seeking professional help is the best way to heal from past traumas, and suppressed wounds. Hypnotherapy, CBT, REBT and other therapies can release the burdens of your past, and rewire the way you think, act, and behave in your relationships.

7. Clean Your Aura Regularly to Break Trauma Bond

When you are trauma bonded with a narcissist, it doesn’t just hurt your heart — it drains your energy. You may wake up feeling

• Heavy
• Anxious
• Emotionally exhausted without knowing why.

Even after arguments end, their words linger in your mind, replaying again and again. That’s because narcissistic relationships don’t just create emotional attachment, they create energetic entanglement.

Cleaning your aura is about gently releasing what was never yours to carry. The anger, guilt, fear, and emotional chaos they project onto you. Simple practices like

• Salt baths
• Grounding yourself in nature
• Deep breathing
• Guided cleansing meditations
• Sitting quietly in sunlight 

…can help you feel lighter and more present.

If the bond feels too intense, or you feel “pulled back” even when you try to detach, working with an experienced energy healer can help clear these invisible cords. As your energy becomes calmer and stronger, you’ll slowly notice something powerful — their words won’t shake you the way they once did. You begin to feel like yourself again. And that’s when real healing begins.

Consult Top Energy Healer Near Me – Holistic Living Wellness Studio.

8. Past Life Regression for Trauma Bond

Some trauma bonds don’t make sense at all. You know the relationship is hurting you, yet leaving feels impossible. You may feel guilty for:

• Choosing yourself
• Terrified of letting go
• Emotionally responsible for the narcissist’s pain. 

It can feel like you’re stuck in a loop you didn’t consciously choose.

In such cases, the bond may go deeper than this lifetime. 

Past Life Regression helps uncover subconscious emotional patterns that make you stay in unhealthy dynamics. These may be patterns of 

• Sacrifice
• Abandonment
• Power imbalance
• Needing to “save” someone. 

When these patterns surface, something clicks. You finally understand why this connection feels so heavy and consuming.

Through regression and healing, you get a chance to release old emotional contracts and reclaim the parts of yourself that were lost across lifetimes. 

Many people describe it as finally being able to breathe again — as if a weight they carried for years has been lifted. When these deep-rooted ties dissolve, the trauma bond loosens naturally, making space for peace, self-respect, and the kind of love that doesn’t hurt.

Understand More About Past Life Regression Therapy

Can Therapy Help to Break Trauma Bond with a Narcissist?

Yes, therapy and healing is the most effective way to break a trauma bond with a narcissist. Let’s recall what narcissist abuse can do:

• Create chronic anxiety and stress
• Hamper your self-esteem
• Build confusion and brain fog
• Isolate you from your friends & family
• Create unhealthy emotional dependency
• Mental, physical, and emotional exhaustion
• Repeated health issues

Being in a relationship with a narcissist is a highly complex and complicated experience. The constant highs and lows, mind games, lying etc. can deplete your mental and physical ability to actually realize what is happening, let alone be in any position to break-free from the narcissistic abuse.

In such cases, seeking professional support helps a lot. 

Firstly, you have a safe space where you can freely talk about your feelings, thoughts, and experiences without feeling judged or criticised. 

“It was the first time I talked about the abuse out loud. I could not believe I tolerated so much for so long!” says Meena, one of the clients at Holistic Living who sought therapy for narcissistic abuse.

Having such open discussions with the therapist can provide a great sense of relief, clarity, and awareness. 

Secondly, therapeutic practices such as Cognitive Behavioral Therapy, Dialectical Behavioral Therapy etc.  helps you identify and challenge the distorted beliefs created by narcissistic abuse, such as self-blame, fear, and emotional dependency, allowing you to regain clarity and self-trust. It also strengthens emotional regulation and boundary-setting skills, helping you tolerate distress without going back to the narcissist for validation or relief.

Most importantly, breaking a trauma bond with a narcissist requires a holistic approach. Understand that a trauma bond is not merely a coincidence or an unfortunate incident. It is often a strong reflection of your own past traumas, or even a karmic connection, or unresolved karmic debt with this person. 

Therefore, consulting a certified therapist who has expertise in dealing with narcissistic personality disorder, and has a holistic approach can be the most effective and guaranteed way to break trauma bonds with a narcissist. 

Holistic Living Wellness Studio, is one of the most trusted centers of alternative healing and therapy services in Mumbai. Their team of expert holistic practitioners led by Mr Sanjeev Mittal has helped many individuals overcome narcissistic abuse, and even couples to deal with narcissism or manage narcissistic behaviors. 

If you are struggling in a narcissistic relationship then book a free 10-minute consultation with a top therapist for NPD at Holistic Living Wellness Studio.

Therapy for Narcissistic Abuse in Mumbai: Break Trauma Bond

Healing from narcissistic abuse requires more than willpower or time. 

• Emotional manipulation
• Gaslighting
• Trauma bonding

 Involved in narcissistic relationships can deeply impact your:

• Self-worth, 
• Nervous system
• Ability to trust your own judgment. 

This is why seeking professional therapy for narcissistic abuse in Mumbai can be a crucial step toward recovery.

At Holistic Living Wellness Studio, individuals struggling with narcissistic abuse are supported through a compassionate, confidential, and holistic approach to healing. Led by Mr. Sanjeev Mittal, a certified therapist and hypnotherapist with over a decade of experience in working with Narcissistic Personality Disorder (NPD) and trauma bonding, the focus is not just on understanding the abuse—but on healing from it at the root level.

Therapy for narcissistic abuse may include:

• Cognitive Behavioral Therapy (CBT) to challenge self-blame and distorted thinking
• Dialectical Behavior Therapy (DBT) to improve emotional regulation and boundary-setting
• Hypnotherapy to release subconscious trauma
• Energy healing to restore emotional balance and inner stability
• Past Life Regression therapy to break karmic attachment

Whether you are still in the relationship, trying to detach emotionally, or rebuilding your life after leaving, therapy provides a safe space to regain clarity, rebuild confidence, and reconnect with your sense of self. 

With the right support, it is possible to break trauma bonds, heal deeply, and move toward healthier, more fulfilling relationships.

If you are looking for a trusted therapist for narcissistic abuse in Mumbai, you can book a free 10-minute consultation with the expert team at Holistic Living Wellness Studio and take the first step toward reclaiming your emotional freedom.

The post How to Break a Trauma Bond with a Narcissist: Signs, Causes & Recovery first appeared on The Holistic Living.