10 Ways to Heal Trauma Bonding in 2024 (with some bonus tips along the way)

Dr Sarah: Relationship Success Lab

10 ways to heal your trauma bonded relationship in 2024!
Get your pens and paper ready to make notes! This is a beast!
1. Be ruthless with your mental health diet. People talk a lot about physical health as a new years resolution. I say have a mental health diet resolution.
2. Ask yourself: what lessons about relationships did I learn from my mum? What lessons about relationships did I learn from my dad? P.S. An absence of a relationship is still a relationship. Messages learnt between birth-7yrs will determine how you view and behave in adult relationships.
3. Sit with your younger self - enter this space and ask: what did you need? Invite adult you into the room and offer this.
4. Discover your relationship dynamics and traps - vicious cycles you get caught up in. Questionnaire I developed link in comments. Download and find your relationship trap. at www.healtraumabonding.com/relationship-trap
5. Take accountability. If you don't, you risk relying on the person who hurt you to rescue you - they do not need to validate you and you do not need to wait on them - this would be giving them control. You need to take your own control.
BONUS 5 - accountability by journaling daily asking yourself- a) how did I feel? b) how did I respond? c) what was the intended consequence? d) what are the unintended consequences?
6. Stop lying to yourself. You might unknowingly do this as your subconscious protects yourself, but it hurts you in the long run.
7. The part of you that's scared in the relationship, what is it looking for? How can you get this in the most intelligent and kindest way?
8. Sooth your nervous system - exercise 1 breathe in 4 beats and out 7 beats. Exercise 2 breathe in 2 inhalations (one long followed by one short) and out 1.
9. Step back and ask: am I keeping this situation to maintain relationship safety? Self safety? Or both?
10. Self-discovery. Start dating yourself. Show interest in yourself and remember - the way you treat yourself is what you receive.
www.healtraumabonding.com/relationship-trap
You can find me on www.healtraumabonding.com
LinkedIn Dr Sarah Alsawy-Davies
Instagram dr.sarahalsawy
Whether you're surviving infidelity, solving relationship problems, improving your relationship, and wanting to grow your self-worth, this is the place to be to heal trauma bonding.

Support the show

Set yourself up for relationship success and get the best marriage advice. Whether you're surviving infidelity, solving relationship problems, improving your relationship, growing your self-worth and confidence amidst a trauma bond, here's the place to be.
Helping you to feel relationship empowered and set you up for relationship success.
LinkedIn Dr Sarah Alsawy-Davies
Instagram @dr.sarahalsawy
Website www.healtraumabonding.com
[e-mail]