Narcissist Driving You Crazy Again? Try This 5-Minute Reset to Reclaim Your Peace (Thrive in 5)

Feeling triggered by a narcissist’s mind games? This 5-minute Thrive in Five episode is your reset button. Join me for two powerful somatic tools—the Queen Shake-Off and the vagus nerve hum—to help release anxious energy, regulate your nervous system, and return to peace. Save this episode for anytime your crown feels wobbly, and remember: you’re not crazy, you’re just healing. 💫

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I am so excited for this week's Thursday, thrive in five, which is your five minute pause from the madness, the manipulation, the WTF moments that only a narcissist can deliver. So lovely. So take a breath queen. This one is for when your peace is under attack. 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. Okay, let me guess. You're getting triggered. They're texting, gaslighting, triangulating, or playing the victim like it's their full-time job, which it is. And suddenly you're right back in this emotional spin cycle. So first I need you to breathe, pause, and we are going to reset together. So first, here's your truth, right? Their behavior is not a reflection of you or your worth or any of that.

(01:11) It is a reflection of their disorder, their wounds, and their refusal to heal. There are people that will help themselves. Narcissists mostly are not, so you don't have to fix it. You don't have to respond unless of course there's legal stuff where you have to and you don't have to absorb their chaos. So we're going to do two resets today. Two choices. You can pick one, pick both if you're really having a time of it. So the somatic reset, number one is the queen shake off. Yes, we're adding queen in there. I want you to feel like a queen when you're shaking. So stand up if you can. Otherwise you can kind of do this while you're sitting, but stand up, shake your hands rapidly. You are getting this anxious energy, this chaotic energy that has infiltrated your body. You're shaking it off right? So start with your hands, shaking, shaking, shaking, and start to shake your arms.

(02:24) I like how I'm doing this right now. It's like I can't say the words without doing it, so hopefully it won't mess up my voice here. Then roll your shoulders back, roll your shoulders back, keep going. All right. Now while you're doing this, you're shaking, you're rolling your shoulders so you kind of look crazy. That's okay, we're here for it. Now, bounce lightly on your toes. So you're shaking, you're rolling, you are bouncing, you are getting this energy going through your body. This energy needs to go somewhere and say out loud, this energy is not mine. I release it. Okay, repeat it after me. This energy is not mine.

(03:18) I release it. This moves the adrenaline and cortisol out of your system and it's starting to tell your body, we are safe now. We are safe now. And if you want to get really cuckoo with it, which sometimes I do because I'm a cuckoo queen, you can run in place while you are doing this, right? So after you're bouncing, you start getting faster, faster into a running in place, shaking your hands and shoulders rolling and running in place. If you really have a lot of pent up energy and you go, go, go, go, go. And you'll know, your body will start to feel like, okay, I'm finally getting this out. You can start to wind down when you feel that. Then you can take some nice slow breaths. So this is just a practice. You can do it with me now for a few seconds, but you can do it later.

(04:16) Save this episode. This is an important one to have saved so you can go back to it every time. Sometimes it helps to just have someone's voice say, Hey, this is what you need to do. Because when you're going through manipulation and gaslighting and whatever, you get confused. Your brain's all fluffed around. It really helps to have a focus of someone's voice telling you what you need to do, even if it's something simple that typically you can remember when you're in this mindset and being jacked up emotionally by somebody, you're not in the same frequency that you need to be. So you might need a little guidance, that's fine. So save this episode and come back to it and you can do it longer if you need to. So then you're going to wind down once you're shaking and rolling and running or whatever, getting that energy out, and then you are safe now, right?

(05:13) And I would hold my hand to my heart and say, I am safe. Okay? Number two, somatic reset. Number two is the vagus nerve. Hum. If you have heard of the vagus nerve, it is connected to all things of balancing the nervous system. So you place one hand on your chest and one on your belly, take a deep breath in, and as you exhale, you hum low and long. So, and you repeat that just two to three times, this stimulates that vagus nerve, and that's your body's natural, calm the hell down button. Okay? So that is a really great automatic way to reset. So again, you repeat that low hum two to three times, and here's your reminder. You're not crazy. You're being activated by a pattern that used to control you, but today you're going to handle it differently. It's all on how we deal with things, right?

(06:23) Lemons to lemonade. You are self-regulating, stepping into your power instead of letting someone take it from you and you're in charge, not them, right? So you get to say, I'm having these feelings. I'm not going to take the bait. I'm not going to react back to them. I am going to shake it off, or I'm going to home. Home. That was so creep. I'll never do that again. So that is your thriving vibe. Like I said, please save this episode because if you are going to save any episodes, this is a very good one to save because it is like one of those quick fixes. Okay, you got this now go sip your tea, adjust your crown and protect your piece. It's got a restraining order against toxic energy. 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 so 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.