A 90-Second Reset to Calm Narcissist-Triggered Thoughts

Episode Summary If you’re stuck in obsessive or intrusive thoughts after dealing with a narcissist, you’re not broken — your nervous system is reacting to past trauma and ongoing triggers. In this short somatic episode, you’ll learn a simple 90-second reset that interrupts the mental loop, calms your body, and brings you back into the present.

Designed specifically for survivors who can’t fully go no contact or who are dealing with co-parenting, post-separation abuse, or unpredictable communication.

What You’ll Learn

• Why narcissist-triggered thoughts become obsessive

• How trauma-bond withdrawal and hypervigilance fuel spirals

• The 90-second grounding method that stops the loop

• A fast orienting technique that pulls you out of overthinking

• How to reduce reactivity and calm your nervous system in real time

Your Next Step in Healing Work 1:1 with Christy — Coaching & Somatic Healing

1-Month Private Coaching (Nervous System Reset & Support) https://shethrives.thrivecart.com/transformational-coaching-monthly

3-Month Transformational Coaching (Deep Healing + Identity Rebuild) Weekly sessions + Voxer support. https://shethrives.thrivecart.com/transformational-coaching-quarterly

Empowered Boundaries Course 10 video modules + meditation bundle. https://shethrives.thrivecart.com/empowered-boundaries

Paid Resource: Copy-Paste-Peace Scripts Instant responses that stop panic and overthinking. https://shethrives.thrivecart.com/copy-paste-peace-scripts/

Free Resource: Boundaries Pocket Guide https://christyjade.ck.page/ce79ea9250

Join the Free Facebook Community https://facebook.com/groups/christyjade

TRANSCRIPT:

Speaker 1 (00:03):

Welcome to your Thursday, thrive in five, your five minute pause from the chaos, the gaslighting, and that text you knew better than to reply to take a breath queen. This one's for you Queen. If you're brain has been running like a hamster on Red Bull since Tuesday's episode, today's Thrive in five is your reset button. And if you did not listen to Tuesday's episode, you may want to also go listen to that, that goes into this way deeper and we'll be very, very helpful to you. Alright, so today though, we have a mini practice that takes under five minutes. So no excuses why you can't use it. And it uses the same loop breaking tools from the full episode Tuesday, but it's condensed into a little tiny, repeatable nervous system ritual you can use. Anytime those thoughts start spiraling. Okay, so let's get you back into your peace bubble. Alright, so step one, the statement that stops the spiral. Okay, say this out loud or in your mind, I'm a big speaker, but you know that I have a podcast, I like to talk out loud. Alright? But you can say it in your mind if you'd like repeat after me. This thought is not a warning, it's a leftover survival response.

(01:34) So this is a great episode by the way, to save. So you have this and or also write this down in a journal on a sticky note. But with this specific sentence statement, you're letting your brain know this is old danger, not now. Our body is holding something onto something that it feels is reality. Okay? So we're kind of rewiring here. Step two, this is the 92nd reset. So you can place your hand on your heart and you're going to inhale through the nose for four seconds. Practice if you'd like 4, 3, 2, 1, then exhale, 6, 5, 4, 3, 2, 1. And you repeat this for a full minute and a half, okay? And this lengthened exhale tells your nervous system we are safe. Stand down, stand down, everybody, we are safe. Okay, now step three, the orienting practice. If you've been following me, you may have heard of this already, but we're stacking this alongside the breathing and the statement, right?

(02:56) So this is about 30 seconds. You're going to look around and name five things that you can see. Okay? You're going to check out, oh, that's me in the mirror. I have a mirror in my room. There I am, boom, looking like a queen. My ballerina statue, a picture of me and my husband.