Part 2 of how to heal from a trauma bond: 5 key exercises you can try out to begin your healing journey.

Exercise 1: is all about somatic awareness. It's important to recognize that our unconscious and subconscious processes, which shape 95% of our behavior, are held in our bodies. When you feel triggered, pay attention to the physical sensations, like anxiety, in your stomach, chest, or throat. Take a moment to breathe deeply into those areas, get curious, and let your body naturally process those emotions tied to the trauma bond.

Exercise 2: focus on the lesson your emotions are trying to teach you. Often, we disconnect from our emotions within trauma bonds. So get curious about the emotions that arise when you feel not good enough. Remember, emotions are messengers. Explore the underlying messages and reach out for support if needed.

Exercise 3: examining your thoughts and beliefs. Gaslighting and cognitive dissonance in trauma bonds can make us doubt ourselves. Here's the challenge: look for evidence that contradicts the belief of not being good enough. Recall moments in your life where you felt valued, accepted, and absolutely good enough.

Exercise 4: testing out behavioral patterns. In trauma bonds, we tend to overcompensate or suppress our needs to please our partners. But what if we experimented with doing less - NB this may only feel safe to do outside the trauma bond depending on your circumstances, so please don't hesitate to reach out for support. 

Exercise 5: invites us to explore our unconscious mind. Find a calm state through meditation or deep relaxation. Recall your earliest memory of feeling not good enough. Question the accuracy of that perception and forgive yourself for any misunderstandings. Create a new truth by writing down daily affirmations to reprogram your subconscious mind and diminish the core fear of inadequacy.

Support the show

Welcome to Trauma Bonding to Relationship Success with Dr Sarah — the podcast that helps ambitious individuals and couples heal trauma bonding and toxic relationship cycles to build secure attachments and loving healthy relationships.

Hosted by Dr Sarah, psychologist, relationship strategist, and founder of Heal Trauma Bonding and Relationship Success Lab, this show guides you through practical tools and deep insights on:

✅ Healing from trauma bonding, narcissistic abuse, and emotional manipulation
✅ Building emotional resilience and secure attachment styles a
✅ Improving communication, empathy, and emotional intimacy
✅ Reclaiming your identity, boundaries, and self-worth
✅ Creating lasting relationship happiness and passion

Whether you're recovering from betrayal, navigating codependency, or simply ready to break free from the past, this podcast gives you the clarity, strength, and strategy to move forward

We hope you got massive value from this episode for your own healing and relationship progress. However if you do want to discuss your situation further, click here ttps://calendly.com/relationshipsuccesslab-info/discovery-call

LinkedIn: Dr Sarah (Alsawy) Davies

Instagram handle: @dr.sarahalsawy