How to Break Trauma Bond?

Break Trauma Bond

With These 14 Ways

Trauma bond survivors can break it if they cut ties with an abuser. Figuring out how to do that can be challenging. This piece discusses how to break a trauma bond by following simple steps and adhering to them for some time. So let’s get started:


14 Ways to Break A Trauma Bond

Learn for Yourself

Read and listen to resources to learn about a trauma bond. You may go to violence shelters and companies in your area that give assistance, crisis therapy, suggestions and security planning support to those experiencing abuse.

This is the first step towards understanding your state of affairs and you may remove yourself from it by asking for assistance from others.

Present Moment Awareness

Paying attention to the here and now is key to breaking a trauma bond as it lets you view someone as they are and keeps distractions away. Be mindful of how your spouse is behaving with you right now and how you feel about it at the moment.

Stay Away from Toxic People in Your Life

Detach yourself from the abusive person by creating some space between you and them and put yourself first. Distancing yourself lets you obtain clarity or a wider perspective on the actual status of your relationship.

Step back to look at things from a faraway place to decide what to do next. But this means you are already aware of your circumstance to some extent and how it needs you to ponder on the elements of your bond. So, it can be more convenient to do than other methods to break a trauma bond.

Go to A Support Group Session

Find local support organisations and groups for abused people, their loved ones and even pals. Such support meetings offer them a chance to spend time with individuals with similar experiences and issues.

Chatting with other support group attendees is essential to provide and get help, motivation and consolation from individuals who may give companionship. It helps you see that many others are struggling just like you and can comprehend what you are suffering from.


Practice self-care and perform activities that can soothe your mind and body to speed up your trauma bond recovery. They may include getting plenty of rest, consuming a balanced diet, moving, staying hydrated, and engaging in activities you love. Taking care of yourself helps you break your trauma bond since it lets you improve in different aspects of life. It also helps amplify your mental and physical well-being because it augments your immunity, uplifts your energy levels, diminishes your risk of maladies and manages anxiety.

Think About The Future

Consider what kind of future you wish to have and what you can do about it. You need to have faith in your ability to shape your future and then take action to anticipate better times.

Why is it important to freeze yourself from a trauma bond? When you think about the future, you remember that things can change even your current circumstances. It lets you work on powerful changes at the present moment to design a more successful future for yourself.

Visit A Therapist

We recommend seeing a trauma-informed professional with expertise in the complicated influence of trauma and identifying and treating abuse. Even after following all the ways we have listed here, you may find that you need a psychologist’s assistance to discontinue the cycle of abuse — which is fine.


Allow Yourself to Get Healthy

Experts say that permitting yourself to put up with whatever you feel rather than shunning them or detaching yourself is key to healing. Uncomfortable emotions need to be acknowledged and accepted to know the aspects you want to improve in your emotional, physical and mental health.

Talk to People Constructively

Communicate positively with individuals you feel secure, heard and comfortable to be with. Make constructive bonds with people you can be naive with and discuss your genuine feelings and thoughts.

It is pivotal in learning to communicate your ideas, hopes and emotions as failing to speak your mind honestly with people close to you has to do with the fear of upsetting the other person.

People often fear that if they start being assertive, they may face calling out, silent treatment, screaming, ridicule and rejection that they may have faced during a toxic relationship.


Whatever you feel when you are trying to dissolve your trauma, put that into words. Keep a journal to express your most vulnerable feelings. It will help you see a pattern of violence and abuse as they occur and recognize which negative thoughts impact your actions the most.

Self Love

Be compassionate to yourself and give yourself space to make mistakes. Remember you deserve kindness and it comes from yourself first before people close to you. Folks who maintain self-compassion feel more joy, inquisitiveness, optimism and connectedness along with low levels of stress, sadness or fear of failure. Learning to be kind to yourself can offer you the power and spirit to place yourself first and have faith that you are worthy of a happier life than the one you are living right now.

 Incorporate Yoga in Your Routine

Perform yoga regularly to let the body initiate its internal recovery cascade and calm. Yoga practices may amplify the healing process in trauma survivors. Doing yoga may provide strength to victims of abuse as it involves techniques to soothe the nervous system and offers methods to self-calm. It may relieve people who have faced traumatic incidents where they had little control.

Spend Time on Something You are Passionate About

Is there a project you have been delaying for the longest time because you used to dedicate all your time to one person? If yes, then it’s time to give your time and energy to that one thing you love.

Once you start overcoming a trauma, you can again engage in hobbies you once enjoyed. It will help you prioritise your true self and remember your identity after you lose yourself to a toxic individual.

Say No to Rumination and Over-Thinking

Stop thinking about what you could have done and begin taking actions that may drive your recovery. Imagining situations where you may have left or retaliated sooner vanquishes the goal of progress. The things that “could have been” are no longer relevant and will only stop you from taking any definite steps to augment your condition.