Those who have gone no contact with a narcissist often ask, “How can I manage the painful emotions of going no contact?”

Eight things you can do to manage the emotions of going no contact with a narcissist are going to therapy, journaling, joining a support group, learning more about narcissistic abuse, setting healthy boundaries, practicing self-care, creating supportive environments, and learning how to manage your triggers.

In this article, I will guide you through these eight things to help you better understand the strategies you can use to manage the emotions going no contact creates.

Go to Therapy

The first thing you could do to manage the emotions of going no contact with a narcissist is go to therapy.

Therapy offers a safe and structured environment where you can explore, process, and understand the emotions you’re experiencing. 

A person going to therapy.

A trained professional can provide insights into your reactions, help you understand the depth of the narcissistic abuse, and guide you toward healthy coping strategies. 

This is important because emotions like guilt, confusion, and doubt can be particularly intense during no contact and can sometimes cause you to second-guess yourself.

Having a safe and structured environment, like therapy, can help you validate your emotions and experiences and prevent you from breaking no contact.

Suggested Reading: What Happens If You Break No Contact With a Narcissist?


The second thing you could do to manage the emotions of going no contact with a narcissist is journaling. 

By writing down your thoughts, feelings, emotions, and experiences, you’re providing yourself with a healthy way to process and organize your internal world. 

Over time, your journal entries can serve as a record of your emotional journey and the progress you’ve made. 

This is important because if you ever feel confused or doubtful about going no contact, revisiting past entries can remind you of the reasons for your decision. 

On top of all of this, expressing emotions like sadness, anger, and fear through journaling can lessen their intensity, giving you a clearer perspective.

Join a Support Group

Because of narcissists’ abusive and manipulative tactics, it is very common to feel isolated or misunderstood after going no contact.

Suggested Reading: 5 Ways That Narcissists Isolate You

So, the third thing you could do to manage the emotions of going no contact is to join a support group for people who have experienced narcissistic abuse.

Support groups offer a safe space where people can talk about their thoughts, feelings, emotions, and experiences. 

A support group.

Hearing others’ stories can help you normalize your thoughts, feelings, and emotions and reassure you that you’re not alone in your healing journey. 

Educate Yourself on Narcissistic Abuse

The fourth thing you can do to manage the emotions of going no contact with a narcissist is to educate yourself on narcissistic abuse.

Understanding the dynamics of this type of abuse, its patterns, and its effects can feel liberating and help you make sense of the emotions you’re experiencing.

Additionally, being informed can reduce any anxiety about future relationships, as you’ll be better equipped to recognize red flags early on.

Set and Maintain Healthy Boundaries

The fifth thing you can do to manage the emotions of going no contact with a narcissist is to set and maintain healthy boundaries.

You see, when you decide to go no contact, a flood of emotions like guilt, doubt, or anxiety often emerge, making you question your decision. 

By setting clear boundaries, you provide yourself with the space needed to process your thoughts, feelings, and emotions healthily.

This act can help you acknowledge the abuse you’ve experienced and reinforce your decision to go no contact.

Suggested Reading: How to Set Boundaries with a Narcissist (6 Steps)

Practice Self-Care

The sixth thing you can do to manage the emotions of going no contact with a narcissist is to practice self-care.

Going no contact can induce feelings of loneliness, grief, or sadness. 

By deliberately practicing self-care, you are actively nurturing and comforting yourself during this emotionally challenging time. 

Whether it’s reading a book, meditating, or going for a run, these acts of self-kindness can counterbalance the negative emotions going no contact causes. 

A woman practicing self-care.

Self-care is one of the most important things you can do because it acts as an emotional cushion, reminding you that you deserve love, care, and support.

Suggested Reading: 10 Ways to Love Yourself After Narcissistic Abuse

Create Supportive Environments for Yourself

The seventh thing you can do to manage the emotions of going no contact with a narcissist is to create as many supportive environments for yourself as possible.

I say this because being surrounded by understanding and supportive people can drastically improve your overall well-being. 

Supportive environments offer validation, reduce feelings of isolation, and provide a counter-narrative to any gaslighting you might have experienced.

They also offer a safety net, supporting you during moments of doubt or fear and providing you with hope, love, and acceptance.

Helpful Resource: Identifying Your Supporters Checklist

Learn How to Manage Triggers

The eighth thing you can do to manage the emotions of going no contact with a narcissist is learn how to manage your triggers.

If you didn’t know already, triggers are things such as memories, objects, or people that cause you to experience intense negative emotions.

A man feeling triggered.

For example, specific words or phrases the narcissist frequently used, especially during arguments or manipulation, can trigger strong emotions when heard elsewhere.

Recognizing and understanding your triggers will help you develop healthy coping mechanisms to manage the intense emotional reactions triggers typically cause.

Over time, having the ability to manage these triggers can decrease their potency, providing you with emotional stability and peace.

What Should You Take Away from This Article?

While going no contact with a narcissist is a great way to support your healing journey, it will likely cause you to experience many challenging emotions.

Eight things you can do to manage these emotions are:

  1. Going to therapy.
  2. Journaling.
  3. Joining a support group.
  4. Learning more about narcissistic abuse.
  5. Setting healthy boundaries.
  6. Practicing self-care.
  7. Creating supportive environments for yourself.
  8. Learning how to manage your triggers.

About the Author

Hey, I’m Elijah.

I experienced narcissistic abuse for three years. 

I create these articles to help you understand and validate your experiences.

Thank you for reading, and remember, healing is possible even when it feels impossible.

If you’re ready to heal, visit The Institute of Healing from Narcissistic Abuse to get started.


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