The Connection Between Trauma and Physical Health in Healing from Narcissistic Abuse

Emotional wounds don’t just live in your heart or mind, they live in your body, too.

When we think about trauma, especially from narcissistic abuse, gaslighting, or toxic relationships, we often focus on the psychological effects. But what about the toll these experiences take on your physical well-being? Your body remembers what your mind tries to forget. And in many cases, long after the toxic relationship ends, the body continues to carry the burden.

In this blog, we’ll explore the deep connection between emotional trauma and physical health, how trauma lives in the body, and what steps you can take to restore your balance and reclaim your vitality.

Trauma is not defined by the event itself, but by how your body and nervous system respond to it.

For many survivors of narcissistic abuse or other forms of relationship trauma, the emotional pain is ongoing and layered, filled with betrayal, confusion, fear, and chronic invalidation. Over time, these stressors create real physiological changes. Your body becomes stuck in a constant fight-flight-freeze loop. This isn’t just “in your head”,it’s in your nervous system, your immune system, your hormones, and your sleep cycle.

Common Physical Symptoms of Emotional Trauma

If you’ve ever felt “off” or unwell without a clear diagnosis, consider whether these symptoms might be rooted in emotional trauma:

• Chronic fatigue or adrenal burnout

• Digestive issues (IBS, ulcers, nausea)

• Autoimmune conditions

• Muscle tension, especially in shoulders, neck, and jaw

• Insomnia or restless sleep

• Hormonal imbalances

• Migraines or tension headaches

• Unexplained body aches

• Weight fluctuation

• Increased inflammation or pain sensitivity

Where Trauma is Stored in the Body

Trauma often anchors itself in the fascia, the web-like connective tissue that wraps around every muscle, bone, nerve, and organ. When trauma isn’t released, the fascia tightens like shrink-wrap, creating chronic tension, pain, and emotional stagnation.

Some common trauma storage areas include:

• Jaw: often tight from unspoken truths or emotional suppression

• Neck and shoulders: carry burdens and responsibilities, especially for over-functioners

• Hips and pelvis: known as emotional “junk drawers” of trauma, often hold fear and shame

• Gut: where unprocessed emotion can manifest as IBS, bloating, or nausea

• Chest: tightness here can reflect grief, heartache, or feeling unsafe to open up

These are not just symbolic locations,they correspond with nerve endings and fascia that literally remember trauma.

Narcissistic abuse is unique in that it’s insidious, chronic, and psychologically destabilizing. You’re often gaslit into doubting your perceptions, silenced when you express needs, and love-bombed only to be devalued again. This creates a biochemical rollercoaster that leaves your body in survival mode.

Gaslighting Effects on Physical Health

Gaslighting, in particular, erodes self-trust and creates a state of internal chaos.

Your nervous system no longer knows what’s real or safe. This perpetual state of uncertainty:

• Triggers cortisol spikes (stress hormone)

• Disrupts sleep cycles

• Alters digestion

• Dampens immune response

• Fuels chronic inflammation

Over time, this wears down your body’s natural resilience. What starts as emotional harm becomes physical illness.

The emerging field of psychoneuroimmunology studies how trauma impacts the immune system and brain-body connection. In short: your emotions aren’t separate from your biology, they shape it.

How Trauma Alters Your Brain and Body

• Amygdala (fear center): becomes overactive, heightening your threat detection

• Hippocampus (memory center): may shrink, impairing your ability to process new emotional experiences

• Prefrontal cortex (logic/reason): becomes less active, making it hard to make decisions or trust yourself

• Vagus nerve (rest and digest): becomes dysregulated, interfering with digestion, sleep, and mood

These changes can explain why you may feel exhausted, foggy, or hypersensitive, even after the abusive relationship ends. You’re not broken.

You’re healing from something real.

Restoring physical health after trauma is part of the healing journey. Here’s where to begin:

1. Create a Safe Environment

Safety is the foundation of healing. This means eliminating or distancing yourself from toxic contacts, yes, even if they’re family. Your nervous system needs peace, not more confusion.

Recovery step: Block or mute narcissistic exes or toxic people on social media. Create emotional and physical distance.

2. Practice Somatic Awareness

Tune in to your body’s cues. Where are you holding tension? What triggers discomfort? Start practicing mindfulness of sensation - this brings your nervous system back online.

Self-care tip: Try body scans, grounding exercises, or gentle movement like yoga or tai chi.

3. Focus on Nourishment

Trauma often disrupts appetite, leading to overeating, under-eating, or nutrient deficiencies. Reframe food as medicine for your healing body.

Self-care tip: Eat whole, unprocessed foods. Stay hydrated. Consider magnesium and adaptogenic herbs (consult your provider).

4. Sleep as Sacred

Sleep is where your body repairs. Trauma often disrupts this process. You may struggle with nightmares, insomnia, or waking in panic.

Self-care tip: Create a sleep sanctuary. Use calming rituals, avoid screens before bed, and explore guided meditations or breathing exercises.

5. Release Stored Emotions

The body stores trauma in tight muscles and shallow breathing. Emotional release isn’t just crying, it’s movement, sound, and breath.

Recovery step: Explore somatic therapy, breathwork, dance, or even gentle shaking (a natural way animals release trauma).

6. Get Trauma-Informed Support

Working with a trauma-informed therapist or coach helps you untangle your experiences in a safe space. This support can be life-changing.

Self-care tip: Look for practitioners who understand narcissistic abuse recovery, not just general mental health.

7. Rebuild Self-Worth from the Inside Out

Healing from emotional trauma means relearning who you are. You are not the damaged version the narcissist projected. You are worthy, resilient, and whole.

Recovery step: Affirm your truth daily. Use a journal to track your growth, celebrate boundaries, and honor your body’s healing process.

One powerful technique to physically release trauma stored in the fascia is myofascial release, a gentle, hands-on therapy that targets restrictions in connective tissue.

You can work with a licensed therapist or explore self-myofascial release at home using tools like:

• Foam rollers

• Lacrosse or therapy balls

• Yoga blocks

• Hands and breath (for manual or intuitive release)

Gentle release tips:

• Start slow and listen to your body

• Breathe deeply during pressure holds

• Focus on known trauma zones like the hips, jaw, or heart center

• Use guided videos or trauma-informed somatic practitioners

This work isn’t about force,it’s about trust, permission, and compassion.

True healing doesn’t happen overnight. Think of it as a return flight home, one that includes turbulence, unexpected detours, and rest breaks. But each small step you take, each time you honor your needs, say no, or rest without guilt,you are restoring your body’s trust in safety.

And that is the heart of healing.

You’ve been through more than most people can imagine. The scars may not always be visible, but they are real. Your body has carried the weight of trauma. Now, let it carry the truth of your healing.

You’re not broken, you’re becoming.