Breaking trauma bonds is about understanding the dynamics, separating yourself, and rebuilding a sense of self. It’s a process of recognizing the bond, seeking support, and developing healthy coping mechanisms. Key steps include acknowledging the trauma bond, separating from the relationship, building a support system, and seeking professional help.
Breaking Trauma Bonds Phase 1: DETOX (Days 1-14)
- No contact (Block everywhere)
- Chemical replacement (Lifting, cold showers, sprinting)
- The List (Write every shitty thing they did – read when weak)
Breaking Trauma Bonds Phase 2: Rewire (Weeks 3-8)
- New routines (Different gym time/route to avoid triggers)
- Accountability partner (Friend who’ll call your bullshit)
- Identity work (Relearn who you were before them)
Breaking Trauma Bonds Phase 3: Armor Up (Month 3+)
- Green flags list (What real respect looks like)
- Boundary drills (Practice saying no to small things daily)
- Pre-mortem planning (How you’ll handle future hoovering)
HARD TRUTH:
You’ll relapse if you don’t replace the dopamine provided by their abuse!
You will miss her, a lot.
But the truth is, you were not happy there. If you were, you would be looking for a way out. There is nothing wrong with prioritizing your own wellbeing and happiness!
