The journey to healing from emotional or physical abuse requires us to revolutionize our thinking about relationships, self-love, self-respect and self-compassion. Abusive relationships often serve as the catalyst for incredible change and have the potential to motivate us towards empowerment and strength, should we take advantage of our new agency.
Here are ten life-changing truths abuse survivors should embrace in their journey to healing, though it may appear challenging to do so.
1. It was not your fault. Victim-blaming is rampant both in society and even within the mental landscapes of abuse survivors themselves. Recently, the victim-blaming and the mythical "ease" of leaving an abusive relationship has been challenged in the public discourse. Accepting that the pathology of another person and the abuse he or she inflicted upon you is not under your control can be quite challenging when you've been told otherwise, by the abuser, the public and even by those close to you who don't know any better.
Abuse survivors are used to being blamed for not being good enough and the mistreatment they've suffered convinces them they are not enough. The truth is, the abuser is the person who is not enough. Only a dysfunctional person would deliberately harm another. You, on the other hand, are enough. Unlike your abuser, you don't have to abuse anyone else to feel superior or complete. You are already whole, and perfect, in your own imperfect ways.
2. Your love cannot inspire the abuser to change. There was nothing you could have done differently to change the abuser. Repeat this to yourself. Nothing. Abusers have a distorted perspective of the world and their interactions with people are intrinsically disordered. Pathological narcissists and sociopaths are disordered individuals who have specific manipulation tactics as well as behavioral traits that make them unhealthy relationship partners. Part of their disorder is that they feel superior and entitled; they are usually unwilling to get help and they benefit from exploiting others. A lack of empathy enables them to reap these benefits without much remorse. Giving your abuser more love and subjugating yourself to the abuser out of fear and out of the hope that he or she would change would've only enabled the abuser's power. You did the right thing (or you will) by stepping away and no longer allowing someone to treat you in such an inhumane manner.
3. Healthy relationships are your birthright and you can achieve them. It is your right to have a healthy, safe, and respectful relationship. It is your right to be free from bodily harm and psychological abuse. It is your right to be able to express your emotions without ridicule, stonewalling or the threat of violence. It is your right not to walk on eggshells. It is your right to pursue people who are worthy of your time and energy. Never settle for less than someone who respects you and is considerate towards you. Every human being has this right and you do too. If you are someone who has the ability to respect others and are capable of empathy, you are not any less deserving than anyone else of a relationship that makes you happy.
4. You are not forever damaged by this. Healing and recovery is a challenging process, but it is not an impossible one. You may suffer for a long time from intrusive thoughts, flashbacks and other symptoms as a result of the abuse. You may even enter other unhealthy relationships or reenter the same one; this is not uncommon, as a large part of our behavior is driven by our subconscious. Still, you are not "damaged goods." You are not forever scarred, although there are scars that may still remain. You are a healer, a warrior, a survivor. You do have choices and agency. You can cut all contact with your ex-partner, seek counseling and a support group for survivors, create a stronger support network, read literature on abusive tactics, engage in better self-care, and you can have better relationships in the future. If you suspect you were the victim of emotional abuse, you can read about the manipulation tactics of emotionally abusive people and understand how pathological individuals operate so that you can protect yourself in the future. All hope is not lost. You can use this experience to gain new knowledge, resources and networks. You can channel your crisis into transformation.
5. You don't have to justify to anyone the reasons you didn't leave right away. The fear, isolation and manipulation that the abuser imposed upon us is legitimate and valid. Studies have proven that trauma can produce changes the brain. If we experienced or witnessed abuse or bullying in our childhood, we can be subconsciously programmed to reenact our early childhood wounding.
The trauma of an abusive relationship can also manifest in PTSD or acute stress disorder regardless of whether or not we witnessed domestic violence as a child. Stockholm syndrome is a syndrome that tethers survivors of trauma and abuse to their abusers in order to survive. This syndrome is created from what Patrick J. Carnes, Ph.D calls "trauma bonds," which are bonds that are formed with another person during traumatic emotional experiences. These bonds can leave us paradoxically seeking support from the source of the abuse. Biochemical bonds can also form with our abuser through changing levels of oxytocin, dopamine, cortisol and adrenaline which can spike during the highs and lows of the abuse cycle.
The connection we have to the abuser is like an addiction to the vicious cycle of hot and cold, of sweet talk and apologies, of wounds and harsh words. Our sense of learned helplessness, an overwhelming feeling that develops as we are unable to escape a dangerous situation, is potent in an abusive relationship. So is our cognitive dissonance, the conflicting ideas and beliefs we may hold about who the abuser truly is versus who the abuser has shown himself or herself to be. Due to the shame we feel about the abuse, we may withdraw from our support network altogether or be forced by our abuser to not interact with others.
These reasons and more can all interfere with our motivation and means to leave the relationship. You may have been financially dependent on your abuser or feared physical or psychological retaliation in the form of slander. Therefore, you never have to justify to anyone why you did not leave right away or blame yourself for not doing so. Someone else's invalidation should not take away your experience of fear, powerlessness, confusion, shame, numbing, cognitive dissonance and feelings of helplessness that occurred when and after the abuse took place.
6. Forgiveness of the abuser is a personal choice, not a necessity. Some may tell you that you have to forgive the abuser to move on. Truly, that is a personal choice and not a necessity. You might feel forgiveness of the abuser is necessary in order to move forward, but that does not mean you have to. Survivors may have also experienced physical and sexual abuse in addition to the psychological manipulation. You may have gone through so much trauma that it feels impossible to forgive, and that's okay.
It is not our job to cater to the abuser's needs or wants. It's not our duty to reconcile with or forgive someone who has deliberately and maliciously harmed us. Our duty lies in taking care of ourselves on the road to healing.
7. Forgiveness towards yourself is necessary to move forward. Self-forgiveness is a different matter. You do have to demonstrate compassion towards yourself and forgive yourself for not leaving the relationship sooner, for not taking care of yourself better, and for not looking out for your safety and best interests. These are all things survivors tend to struggle with in the aftermath of an abusive relationship and it can take a while to get to this point.
Remember: You didn't know what you know now about how the abuser would never change. Even if you had, you were in a situation where many psychological factors made it difficult to leave.
8. You are not the crazy one. During the abusive relationship, you were gaslighted into thinking that your perception of reality was false and told that you were the pathological one, that your version of events was untrue, that your feelings were invalid, that you were too sensitive when you reacted to his or her mistreatment of you. You may have even endured a vicious smear campaign in which the charming abuser told everyone else you were "losing it."
Losing it actually meant that you were tired of being kicked around, tired of being cursed at and debased. Losing it actually meant that you were finally starting to stand up for yourself. The abuser saw that you were recognizing the abuse and wanted to keep you in your place by treating you to cold silence, harsh words, and condescending rumor mongering.
It's time to get back to reality: you were not the unstable one. The unstable one was the person who was constantly belittling you, controlling your every move, subjecting you to angry outbursts, and using you as an emotional (and even physical) punching bag.
Who are you? You were the person who wanted a good relationship. The one who strove to please your abuser, even at the cost of your mental and physical health. You were the one whose boundaries were broken, whose values were ridiculed, whose strengths were made to look like weaknesses. You attempted to teach a grown person how to behave with respect - often fruitlessly. You were the one who deserved so much better.
9. You do deserve better. No matter what the abuser told you about yourself, there are people out there in healthy relationships. These people are cherished, respected and appreciated on a consistent basis. There is trust in the relationship, not the toxic manufacturing of love triangles. There are genuine apologies for mistakes, not provocation for attention or quick reconciliation.
Consider this: aside from the experience of trauma, these people in healthier relationships are not drastically different from you. In many ways, they are just like you - flawed, imperfect, but worthy of love and respect. There are billions of people in this world, and yes, you can bet there are plenty out there who will treat you better than the way you've been treated before. There are people out there who will see your wonderful strengths, talents, and who will love your quirks. These people wouldn't dream of intentionally hurting you or provoking you. You will find these people - in friendships and in future relationships. Perhaps you already have.
10. It may have seemed this relationship was like a "waste of time" but in changing your perspective, it can also be an incredible learning experience. You now have the agency to create stronger boundaries and learn more about your values as a result of this experience. As a survivor, you've seen the dark side of humanity and what people are capable of. You've recognized the value of using your time wisely after you've exhausted it with someone unworthy. With this newfound knowledge, you are no longer naive to the fact that there are emotional predators out there. Most importantly, you can share your story to help and empower other survivors. I know I did, and you can too.
Interested in learning more about narcissistic abuse? Pre-order my new book on narcissistic abuse, Becoming the Narcissist’s Nightmare: How to Devalue and Discard the Narcissist While Supplying Yourself. Also be sure to check out my first book, The Smart Girl’s Guide to Self-Care.
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Looking for a lighter read? I’ve got just the thing for you. Here are two mini e-guides that tell you everything you need to know about narcissistic abuse!
Shahida Arabi is a graduate of Columbia University graduate school and the author of The Smart Girl’s Guide to Self-Care, a bestselling Kindle book also available in print. She is also the author of Becoming the Narcissist's Nightmare: How to Devalue and Discard the Narcissist While Supplying Yourself, which became a #1 Amazon Bestseller upon its pre-order release. She studied Psychology and English Literature as an undergraduate at NYU, where she graduated summa cum laude. Her interests include psychology, sociology, education, gender studies and mental health advocacy. You can check out her new blog, Self-Care Haven, for topics related to mindfulness, mental health, narcissistic abuse and recovery from emotional trauma, like her page on Facebook, and subscribe to her YouTube Channel.
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Shahida Arabi is the author of The Smart Girl's Guide to Self-Care, a bestselling Kindle book also available in print. She graduated with a Master's from Columbia University and studied English Literature and Psychology as an undergraduate student at NYU, where she graduated summa cum laude and was [...]