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In 5 Strategies episodes, mental health professionals share five clear, practical strategies to help you deal with various challenges that narcissistic abuse causes.

What Are We Discussing In This Episode?

In this episode, we focus on five strategies that you can use to overcome the anger toward yourself after narcissistic abuse:

  • Check-in with your emotions (03:06)
  • The four square breathing (08:38)
  • Thought-stopping (20:22)
  • Grounding (29:38)
  • Self-compassion pause (35:29)

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More Information About the Host & Ellen Biros

The host, Juliana Akin, is a co-founder of Unfilteredd, a lawyer, and a survivor of narcissistic abuse. She creates content about narcissism and narcissistic abuse to share her personal experiences with healing because she hopes that by sharing her journey, she can help you navigate yours.

Ellen is a licensed clinical social worker who specializes in the assessment and treatment of individuals with personality disorders, substance abuse issues, and emotional regulation problems. Ellen has spent over 15 years helping clients identify and recover from emotional abuse and manipulation. She is the author of ‘Recovering from Narcissistic Mothers: A Daughter’s Workbook.’ All the strategies Ellen will share in this episode are from her workbook. Despite its title, the book offers detailed strategies for anyone who has experienced narcissistic abuse, whether in a family dynamic or with a romantic partner exhibiting narcissistic traits. 

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Podcast Music: Creative Commons Music by Jason Shaw on

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