5-Minute Reset for When You Feel Pulled Back Into the Trauma Bond

5-Minute Reset for When You Feel Pulled Back Into the Trauma Bond

If you’ve ever felt that magnetic pull to check their page… or that instant surge of anxiety when their name pops up — this quick episode is for you.

In this Thrive in 5, Christy Jade guides you through a powerful five-minute reset to help calm your nervous system, stop the obsessive thoughts, and get your peace back — fast.

Because you don’t need to text, check, or fix. You just need to breathe, reset, and remember your crown. 👑

Your Next Step in Healing

✨ Ready to rebuild your peace, power, and self-trust after narcissistic abuse? Explore Christy’s most transformative programs below:

🌸 Empowered Boundaries Course Learn how to set boundaries that actually stick — without the guilt spiral. Includes 10 video modules, a meditation bundle, and lifetime access. → https://shethrives.thrivecart.com/empowered-boundaries/

💖 1:1 Coaching + Somatic Healing Reclaim your peace, power, and clarity in a private, guided journey with Christy. This is where REAL customized transformation is made! Save money when you sign up for 6 and 12 month! 3-Month Coaching Container → https://shethrives.thrivecart.com/transformational-coaching-quarterly/ 6-Month Coaching Container → https://shethrives.thrivecart.com/6-month-queens-of-peace-program/ 12-Month Coaching Container → https://shethrives.thrivecart.com/12-month-queens-of-peace-program/

💌 Resources for Your Healing Journey

✨ Grab your FREE Boundaries Pocket Guide → https://christyjade.ck.page/ce79ea9250 ✨ Join the FREE Facebook Community for daily support + sisterhood → https://www.facebook.com/groups/christyjade ✨ Snag your Copy-Paste-Peace Scripts for boundary convos that actually work → https://shethrives.thrivecart.com/copy-paste-peace-fast-37/

Speaker 1 (00:00):

Queen, are you feeling that magnetic pull to check their page, getting that spike of anxiety when their name pops up? Whatever it is, you're not regressing, okay? Your nervous system is just having a little flare up in this Thrivent five, I'm going to walk you through a quick emotional reset to get you back to calm, clear, and crowned. Of course, shine it up. 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.

(00:45) Alright? You're not crazy for still feeling that pull. Okay? Whether that looks like you're questioning things that happened, wondering if you made a mistake, wondering why you even did this. What did you feeling like guilt around it? All right? What happened to me? How did this happen? How did I even get here? And get there and get everywhere? Okay? Your brain built highways to respond to their chaos and healing means building detours, right? So today we're going to walk one of those detours together, okay? So stop what you're doing. If you're driving, you might want to save this for later and go back to it when you get to your destination, when you have a few minutes of quiet. So if you are in a quiet space, stop what you're doing. Take a breath. All right? Now focus on where your feet are grounded. You can stand up, sit down, but try to ground your feet on whatever floor you have beneath you. Okay? Take one. Slow inhale through your nose, 1, 2, 3, 4, and exhale through your mouth, six counts, 6, 5, 4, 3, 2, 1. And repeat after me out loud. I am safe in this moment.

(02:21) Okay? That one sentence tells your body, we are not in danger anymore or we're not in danger right now. So now move something. You can shake out your hands and your arms. You can roll your shoulders back. I love that. I love a good neck roll. Stretch your neck, side to side. Whatever feels best to you. This is your body reset, queen. It's your time to decide, right? It's time for you to get some decisions in this life. Alright? Now imagine the leftover tension leaving your body with every exhale. Okay? So let's say you're rolling your shoulders, just roll back and every time you reach a certain spot, imagine just releasing tension, releasing that tension out of your body, okay?

(03:18) Are actually releasing the chemical residue of the trauma bond, the cortisol, the hyper vigilance you're very familiar with, right? So you can always pause this if you want, feel like you need a little extra or just go through the rest of the exercise with all of us, okay? So you've shaken at your hands, rolled your shoulders, your neck, whatever. Felt good. Now we're going to reframe, okay? So repeat after me again. And if you are someone who is missing this person, this is for you. And if not, we'll get to you. Don't worry. Okay? Missing them doesn't mean I made a mistake. Missing them doesn't mean I made a mistake. You're repeating after me, okay? Now, if you're wondering why you still are getting sucked in by them, why you're still responding, even when you know shouldn't, doesn't mean you want to be with them or you miss them. This can mean that you're still craving the chaos. Okay? So repeat after me. I'm craving the chaos, not the person. Let's make that clear. I'm craving the chaos, not the person.

(04:42) Okay? Now, this will be basically for everybody. We're covering everyone here, okay? Because if you listen to Tuesday's episode, if not, you need to listen to that. But if you did already, we talked about peace not being as exciting as the chaos, right? Those ups and downs, highs and lows, dopamine hits. Peace is a little more consistent, which is great. Stable, which is great, but it can feel boring, especially when you are used to those spikes. So it might feel boring. But boring is when you know you're healing. You need this, okay? So remind yourself, repeat after me. Peace might feel boring, but boring is healing. Peace might be boring, but boring is healing. So every time you reframe it like that, you weaken that old wiring, that chaos is love. That this addiction to the dopamine is fun and great. It's not. It's stanky.

(05:52) Okay? Now let's get a little sparkle return. Okay? Close your eyes. Picture your gold shiny crown. Okay? That glowing reminder that you belong to yourself. Now you're not under the thumb of that narcissist. Inhale golden light. Exhale the residue of their energy. Ugh. Get it away. Get it away. Inhale your light. If you're a God person, that can be God's light. Exhale, the negative energy that is no longer yours doesn't serve you. Goodbye. Okay, now smile. Even if it's a tiny one, even if it's a little bitty smile, that's your nervous system, remembering joy, remembering peace.

(06:53) Let yourself sit in that for a second with that crown, that beautiful golden light. It's yours. You have control of it. You can tap into it at any time. Save this or any of my thrives and fives for easy access to tapping into yourself. Okay? So you just took back a little piece of your power in five minutes. If you want more tools like this to stay grounded, you can grab my boundaries Pocket guide, right? If you need to set some boundaries or the Empowered Boundaries course for deeper healing, and if you want insane transformation, you are ready. You are over this, done with it, and you're ready to actually take an hour, hour a week. I am holding you to that. It is, this is weekly work with me and you get access in between. So if you're someone who's ready to show up and glow up, go check out my three month one-on-one program.

(07:58) It is epic. It is transformational. You're already a queen. You're going to be a double queen, okay? So go check out those ways to work with me and I will see you in the next, not see you. I will talk to you. You can imagine what I look like, but I won't be there. Should I do these on video? I did a few of 'em. Tell me if you would like these on video or if you are a podcast person in the Facebook group. Yes, speaking of which, join my free Facebook group. That's where all the magic happens. Can you imagine? There's more magic that is always in the show notes too. So yes, tell me in there if you would like video or you like audio is good for you. Alright? And don't forget to follow my podcast on the main page of wherever you are listening to this. You go to my main page on whatever platform and just hit the follow button so you can follow my podcast. See? So you don't miss of this magic glitter. Okay? All right, I love you. I will see you in the next, I'm just going to, maybe it's God saying you need to do video. Maybe I'll see you in a video soon, huh? Smooches deuces later.