Acknowledge the abuse
Stop minimizing what happened
Name the patterns you experienced
Reduce or end contact with the abuser
Block access where possible
Create firm boundaries
Rebuild trust in your own perceptions
Keep a written record of events and feelings
Reach out to safe, supportive people
Join a support group
Work with a trauma-informed therapist
Learn about trauma bonding
Learn about gaslighting and manipulation
Practice self-compassion
Allow yourself to grieve
Prioritize sleep, food, hydration, and movement
Use grounding techniques
Limit rumination and self-blame
Replace negative self-talk with factual statements
Reconnect with hobbies and interests
Make small daily routines
Set short-term recovery goals
Avoid contact when vulnerable
Prepare scripts for necessary communication
Build financial and practical independence
Remove reminders that trigger distress when possible
Practice saying no
Notice red flags earlier
Relearn your preferences and values
Celebrate small signs of progress
Be patient with setbacks
Seek emergency help if you feel unsafe