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How to Leave a Narcissist or Abuser

Once in love with a narcissist, it’s not easy to leave. Despite the abuse and your unhappiness, you may be ambivalent about leaving because you still love your partner, have young children, lack resources, and/or enjoy lifestyle benefits. You may want to leave, but feel stuck, and don’t understand why. Outsiders often question why you stay, or urge you to, “Just leave.” Those words can feel humiliating because you also think you should.

Why It’s Hard to Leave

When we fall in love, it’s natural to become attached and form a romantic bond. Narcissists, especially, can be exceedingly charming, interesting, and enlivening to be around. Initially, they and other abusers may treat you with kindness and warmth, or even love bomb you. Of course, you want to be with them forever and easily become dependent on their attention and validation. Once you’re hooked and they feel secure, they aren’t motivated to seduce you. Their charming traits fade or disappear and are replaced or intermixed with varying degrees of coldness, criticism, demands, and narcissistic abuse.

You’re hopeful and accommodating and keep trying to win back their loving attention. Meanwhile, your self-esteem and independence are undermined daily. You may be gaslighted and begin doubting your own perceptions due to blame and lies. When you object, you’re attacked, intimidated, or confused by manipulation. Over time, you attempt to avoid conflict and become more deferential. As denial and cognitive dissonance grow, you do and allow things you wouldn’t have imagined when you first met. Your shame increases as your self-esteem declines. You wonder what happened to the happy, self-respecting, confident person you once were.

Research confirms that it’s common for victims to attach to their abuser, particularly when there’s intermittent positive reinforcement. You may be trauma-bonded, meaning that after being subjected to prolonged belittling and control, you’ve become childlike and addicted to any sign of approval from your abuser. This is referred to as Stockholm Syndrome, named for hostages who developed positive feelings for their captors. You’re especially susceptible to this if the relationship dynamics are repeating a pattern you experienced with a distant, abusive, absent, or withholding parent.

The trauma bond with your partner outweighs the negative aspects of the relationship. Studies show that victims of physical abuse on average don’t leave until after the seventh incident of violence. They not only fear retaliation, but also the loss of the emotional connection with their partner, which can feel worse than the abuse.

Additionally, codependents, who are usually preyed upon by narcissists and abusers, often feel trapped and find it hard to leave any relationship. They can be loyal to a fault due to their codependency.

After You Leave

Narcissists are basically codependent. If you distance yourself from them, they do what it takes to pull you back in, because they don’t want to be abandoned. They want to keep you interested to feed their ego and supply their needs (“narcissistic supply”). Being left by someone is a major humiliation and blow to their fragile self. They will attempt to stop you with kindness and charm, blame and guilt-trips, threats and punishment, or neediness, promises, or pleas — whatever it takes to control you so that they “win.”

If you succeed in leaving, they usually continue their games to exert power over you to compensate for their hidden insecurities. They may gossip and slander you to family and friends, hoover you to suck you back into the relationship (like a vacuum cleaner). They show up on your social media, try to make you jealous with photos of them having fun with someone else, talk to your friends and relatives, text or call you, promise to reform, express guilt and love, ask for help, or “accidentally” appear in your neighborhood or usual haunts. They don’t want to be forgotten, and they don’t want you to be with anyone else — even if they don’t want to be with you. Keep in mind that they’re incapable of giving you want you need.

You might feel guilty or tell yourself that your ex really still loves you and that you’re special to him or her. Who wouldn’t want to think that? You’re vulnerable to forgetting all the pain you had and why you left.

If you resist their attention, it fuels their ambition. But once you fall into their trap and they feel in control, they’ll return to their old cold and abusive ways. Only consistent, firm boundaries will protect you and disincentivize them.

How to Leave

As long as you’re under their spell an abuser has control over you. In order to become empowered, you need to educate yourself. Come out of denial to see reality for what it is. Information is power. Read up on narcissism and abuse on my website. If you’re unsure whether you want to leave, take the steps in Dealing with a Narcissist to improve your relationship and evaluate whether it’s salvageable. Regardless of your decision, it’s important for your own mental health to redeem your autonomy and self-esteem. Take these steps:

  1. Find a support group, including a therapist, 12-Step group, like Codependents Anonymous (CoDA), and sympathetic friends — not ones who bash your spouse or judge you for staying.
  2. Become more autonomous. Create a life aside from your relationship that includes friends, hobbies, work, and other interests. Whether you stay or leave, you need a fulfilling life to supplement or replace your relationship.
  3. Build your self-esteem. Learn to value yourself and honor your needs and feelings. Develop trust in your perceptions and overcome self-doubt and guilt.
  4. Learn how to be assertive and set boundaries.
  5. Identify the abuser’s defenses and your triggers. Detach from them.
  6. If you’re physically threatened or harmed, immediately seek shelter. Physical abuse repeats itself.
  7. Don’t make empty threats. When you decide to leave, be certain you’re ready to end the relationship and not be lured back.
  8. If you decide to leave, find an experienced lawyer who is a family law specialist. Mediation is not a good option when there is a history of abuse.
  9. Whether you leave or are left, allow yourself time to grieve, build resilience, and recover from the breakup.
  10. Maintain strict no contact, or only minimally necessary, impersonal contact that’s required for co-parenting in accordance with a formal custody-visitation agreement.

© Darlene Lancer 2019

How to Leave a Narcissist or Abuser

Darlene Lancer, JD, MFT

Darlene Lancer is a Licensed Marriage and Family Therapist and expert on relationships and codependency. She’s the author of Conquering Shame and Codependency: 8 Steps to Freeing the True You and Codependency for Dummies and six ebooks, including: 10 Steps to Self-Esteem, How To Speak Your Mind - Become Assertive and Set Limits, Dealing with a Narcissist: 8 Steps to Raise Self-Esteem and Set Boundaries with Difficult People, and Freedom from Guilt and Blame - Finding Self-Forgiveness, available on her website and Amazon. Ms. Lancer has counseled individuals and couples for 28 years and coaches internationally. She’s a sought-after speaker in media and at professional conferences. Her articles appear in professional journals and Internet mental health websites, including on her own, where you can get a free copy of “14 Tips for Letting Go.” Find her on Youtube.com, Soundcloud, Twitter @darlenelancer, and at www.Facebook.com/codependencyrecovery.

APA Reference
Lancer, D. (2019). How to Leave a Narcissist or Abuser. Psych Central. Retrieved on April 19, 2019, from https://psychcentral.com/lib/how-to-leave-a-narcissist-or-abuser/
Scientifically Reviewed
Last updated: 26 Mar 2019
Last reviewed: By a member of our scientific advisory board on 26 Mar 2019
Published on Psych Central.com. All rights reserved.