Feeling Hooked by the Narcissist Again? Do This to Reclaim Your Power in 5 Minutes

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When a narcissist gets in your head, it can feel impossible to think straight — let alone feel safe in your body. But you don’t have to stay stuck in that spiral.

In this short but powerful Thrive in 5, I’ll walk you through a calming reset to help you:

• Ground your nervous system

• Detach from their drama

• Reconnect with your truth and worth

Perfect for those moments when you feel triggered, confused, or tempted to re-engage. Pop in your earbuds, take a few deep breaths, and come back to your power. 👑

TRANSCRIPT

Speaker 1 (00:03):

Welcome to your Thursday. Thrive in five. Your five minute pause from the chaos, the gaslighting, and that text you knew better than to reply to take a breath Queen. This one's for you. Hello queens. It's thriving five time today. We're resetting your nervous system. Oh, I love a good reset. If you've been spiraling with thoughts, like why do they act like that? Did I overreact? Am I the crazy one first? No, you're not. Right? But let's take a breath. Let's calm our energy because we're going to reset. So take an inhale through your nose and exhale. Okay. When you feel ready, put your hand on your heart or your belly, whichever feels more grounding to you. And we're going to do a halo breath. That's a nice deep breath in through your nose. Inhale. Hold that for 3, 2, 1. Exhaling slowly like you're blowing out a candle. Let's do that one more time. Inhale. Hold. 3, 2, 1. Exhaling like you're blowing that candle. Alright, now say this with me. You can say it out loud or silently. I always like to say things out loud, but that's just me and some of you. Okay, so repeat after me. Their behavior is not a reflection of my worth.

(01:44) Good. Okay. Repeat after me again. I am not responsible for their dysfunction. Good. And now I choose peace over chaos. I detach to protect. Awesome. Now gently tap your chest with your first two fingertips. Either hand just a light rhythm. This actually helps calm your vagus nerve and signals safety to your body. This is something you can use if you've just gotten a text from your asshole co-parent or your actual parent, your mom or your dad, that might be toxic. Your boss gently tapping your chest with your fingertips, lightly letting your breath calm. And as you tap, you can repeat. I am safe.

(03:03) I am strong. I see truth. Now let's do that again. I am safe. I am strong. I see the truth. Now if emotion rises up, let it. Tears are not weakness. They're release. Okay? Tears are release. You have a lot of stuff stuck up in that bode. Alright? We're here to let it out. When you understand why the narcissist acts the way they do, you don't have to keep reliving it. You can recognize the patterns. We don't need to know every in and out. But when you recognize the patterns, it helps you don't owe them your confusion, okay? You owe you some clarity on it, right? But that doesn't mean they need your confusion. You just get clear with the patterns. Okay? You are safe. You are strong. You can see that truth now, okay? And if you haven't, well let's take a breath and kind of come back here.

(04:30) Take an inhale halo through the nose and release and carry that peaceful feeling through the day, right? And if you didn't listen to Tuesday's episode, it's a good one. It's might be one of the favorite ones I've done in a while. It's really talking about why they do what they do and the patterns. I think it'll be really helpful for you if you've not listened to that and paired with this. It's a good week of episodes. I'm like in this week. Okay, so you got this queen, you got it. Look at your crown. All shiny. Look at you looking all cute. Okay, you got it. We're here and we are here. Do you know about that Facebook private group? Go join it. Link is always in the show notes and so are ways to work with me. Alright, I will see you in the next episode.

(05:32) That's your Thrive in Five Queen. Now go sip your tea, adjust your crown, and protect your piece like it's got a restraining order against toxic energy because it should. I will see you Tuesday for next week's full episode, AKA, your weekly deep dive into healing and handling the unhealed with grace and maybe a little side eye. So don't forget to follow the podcast, you don't miss a moment and check the episode description for ways to work with me and grab your freebies because healing does not have to be lonely, and it definitely doesn't have to be boring. Until next time, sparkle up.