Somatic Tools for Narcissistic Abuse & CPTSD Recovery:
Reclaim Your Body, Regulate Your Nervous System, Come Home to Yourself
A gentle, trauma-informed workbook of body-based practices to release stored trauma, calm hypervigilance, and rebuild safety after emotional manipulation, gaslighting, and prolonged survival mode.
You’re not broken.
Your body has been in protection mode for far too long. And that’s okay. Now it’s time to gently invite it back to rest, softness, and trust... without forcing, pushing, or bypassing the pain.
C-PTSD and paid after narcisisstic doesn’t always look like tears or loud mourning. Sometimes it shows up as:
Constant tension in your shoulders and jaw from years of bracing
A racing heart or shallow breath at the smallest trigger
Numbness, dissociation, or feeling “checked out” of your own life
Chronic shame, self-doubt, or the eerie sense that your reality was never yours.
These are not character flaws. They are your nervous system’s intelligent responses to prolonged threat, invalidation, and betrayal. And they deserve gentle, compassionate attention... not more criticism or “just move on. :/
Begin your healing and recovery journey today after years of struggle in only talk based therapies and modalities.
What’s Inside the Workbook?
Grounding practices to anchor you when dissociation or flashbacks pull you away
Nervous system regulation tools to shift out of fight-flight-freeze
Progressive muscle release and body scans to discharge years of stored tension and shame
Self-soothing techniques to rebuild internal safety
Gentle movement and boundary-setting mind shifts to reclaim your personal space
Short, doable sessions (5–15 minutes) you can use anytime triggers arise
Clear guidance on pacing, safety cues, and when to pause or seek extra support
Journal reflection prompts after each exercise to gently integrate what your body reveals
This Workbook Is For You If…
You’ve survived narcissistic abuse, gaslighting, love-bombing/devaluation cycles, or emotional enmeshment
You live with Complex PTSD symptoms: emotional flashbacks, hypervigilance, toxic shame, or feeling unsafe in your own skin
Traditional talk therapy helps your mind, but your body still feels stuck in survival
You want gentle, non-overwhelming ways to work with trauma somatically
You’re ready to stop carrying the weight alone and begin trusting your body’s wisdom again
FAQ Section
Frequently Asked Questions
No. This workbook is a supportive self-help tool meant to complement professional therapy or coaching. If you are in crisis or dealing with severe trauma, please seek professional mental health support alongside using this workbook. I am also available for the therapy and/or coaching sessions you may need. Please contact me through elisavetask@protonmail.com or via any of my social media (IG: @elisaveta.sk; Facebook: Elisaveta Kuleshova)
Created by Elisaveta, a trauma-informed coach with over 6 years of experience supporting survivors of narcissistic abuse and CPTSD through somatic, energetic and nervous-system-focused methods.
11 core somatic exercises (more being added!) with clear steps, explanations, and reflection prompts. Most take 5–15 minutes. Use one at a time, at your own pace. :)
Stop immediately, return to grounding (e.g., feet on floor), and reach out to me (or a safe person you trust) if needed. Safety and consent are central.
The workbook is available as a downloadable PDF with a clean, minimalist design, optimized for easy printing or digital use on any device. Instant delivery via email.
Currently, the workbook is a standalone product. However, you can DM me to learn about upcoming workshops, grief circles, our exclusive and private FB community for abuse survivors, or 1:1 coaching options for deeper support.
You Are Not Alone in Your Pain
Your body has carried so much.
Now let it begin to rest, release, and remember safety... with kindness, with love, at your own pace.
I’m here if you need extra guidance: one-on-one coaching, group circles, or deeper somatic support.
DISCLAIMER
The effectiveness of this challenge, exercises, and content is contingent upon the individual’s active engagement and application. Results may vary depending on how consistently and sincerely the participant applies the principles, exercises, and strategies outlined. Success requires personal commitment, effort, and a willingness to make the necessary changes in behavior and mindset. We cannot guarantee specific outcomes for all individuals, as results are influenced by a variety of factors, including but not limited to personal circumstances, mindset, and external conditions.
