99 Free Self-Care Resources for Survivors of Narcissistic Abuse
Welcome to your sanctuary of self-care! After enduring the emotional turmoil that comes with narcissistic abuse, it's vital to reclaim your sense of self and well-being. Discover 99 free self-care resources designed to empower you on your journey. From mental health hotlines to creative outlets and community support, these tools will help you foster resilience, regain confidence, and nurture your mind, body, and spirit. Remember, self-care isn't selfish; it's a powerful step toward reclaiming your life.
We welcome your input. If you have found a free resource for our community let us know. Even if it's a local, small resource, you may be able to help someonw in need!
Mental Health Resources
Disclaimer: At the time of publication, the following links directed to free or low-cost resources. If you find any information outdated or incorrect, please contact us to update this list.
Mental Health Hotlines
Crisis Text Line
Text "HELLO" to 741741 for free, 24/7 support.
Benefit: Provides immediate emotional support and a safe space to express feelings, which can be particularly vital for survivors dealing with overwhelming emotions or crises.
Link: www.crisistextline.org
National Suicide Prevention Lifeline
Call 1-800-273-TALK (1-800-273-8255) for confidential support.
Benefit: Offers crucial support for those in distress, helping to remind survivors that they are not alone and that there is hope for healing.
National Domestic Violence Hotline
Call 1-800-799-SAFE (1-800-799-7233) for 24/7 support.
Benefit: Provides immediate assistance and resources for individuals experiencing domestic abuse.
Link: www.thehotline.org
SAMHSA National Helpline
Call 1-800-662-HELP (1-800-662-4357) for confidential, free help.
Benefit: Offers treatment referral and information services for individuals facing mental health or substance abuse issues.
Link: www.samhsa.gov
Veterans Crisis Line
Call 1-800-273-8255 and press 1, or text 838255.
Benefit: Provides confidential support for veterans and their families.
Online Therapy Resources
7 Cups
Free emotional support through trained listeners and chat rooms.
Benefit: Allows survivors to connect with empathetic listeners who understand their struggles, fostering a sense of community and belonging.
Link: www.7cups.com
Mental Health America
Provides mental health screenings and resources.
Benefit: Helps survivors identify their mental health needs and connect with appropriate resources, empowering them to take proactive steps toward recovery.
Link: www.mhanational.org
Talkspace (Free Resources)
Offers articles and resources on mental health topics.
Benefit: Provides valuable insights and coping strategies for survivors.
Link: www.talkspace.com/blog
BetterHelp (Free Articles)
Access to free mental health resources and articles.
Benefit: Educates survivors on various mental health issues and healing practices.
GoodTherapy
Provides a directory of therapists and mental health articles.
Benefit: Helps survivors understand therapy options and find professional support.
Link: www.goodtherapy.org
Online Therapy Platforms
Pride Counseling
Offers resources for LGBTQ+ individuals.
Benefit: Provides tailored support for LGBTQ+ survivors, acknowledging their unique experiences and challenges in dealing with narcissistic abuse.
Link: www.pridecounseling.com
Open Path Collective
Low-cost therapy options for those in need.
Benefit: Enables access to affordable therapy, which can be a crucial part of the healing process after experiencing narcissistic abuse.
ReGain
Online therapy for couples and relationships.
Benefit: Offers support for those dealing with relationship issues stemming from abuse.
Link: www.regain.us
Teen Counseling
Online therapy geared toward teens.
Benefit: Provides specialized support for younger survivors navigating complex emotions.
Link: www.teencounseling.com
Free Online Therapy
Offers free online therapy sessions.
Benefit: Accessible support for those unable to afford traditional therapy.
Physical Health Resources
Free Workout Programs
Fitness Blender
Free workout videos for all fitness levels.
Benefit: Physical activity can significantly improve mental health; these videos allow survivors to engage in self-care through movement at their own pace.
Link: www.fitnessblender.com
Darebee
Website with free workout plans, challenges, and exercises.
Benefit: Encourages survivors to set and achieve fitness goals, fostering a sense of accomplishment and empowerment.
Link: www.darebee.com
Nike Training Club App
Offers free workouts and training programs.
Benefit: Provides structured fitness routines to improve physical health.
Link: www.nike.com/ntc-app
HASfit
Free full-length workout videos.
Benefit: Accessible fitness options for various levels and goals.
Link: www.hasfit.com
Blogilates
Pilates and fitness videos for all levels.
Benefit: Combines fitness with positive messaging, boosting confidence.
Link: www.blogilates.com
Nutrition and Meal Planning
MyPlate
Resources for healthy eating and meal planning.
Benefit: Helps survivors focus on nourishing their bodies, which is essential for mental and physical recovery.
Link: www.myplate.gov
Cooking Matters
Offers free cooking classes and recipes.
Benefit: Teaches survivors essential cooking skills, promoting independence and self-sufficiency.
Link: www.cookingmatters.org
Nutrition information from registered dietitians.
Benefit: Provides reliable advice on healthy eating habits.
Link: www.eatright.org
SuperCook
Recipe generator based on ingredients you have.
Benefit: Helps survivors make the most of available food resources.
Link: www.supercook.com
Love Food Hate Waste
Tips to reduce food waste and save money.
Benefit: Encourages mindful consumption and budgeting.
Health Services Access
Planned Parenthood
Provides reproductive health services.
Benefit: Offers accessible health care and education.
Federally Qualified Health Centers
Offer low-cost health services.
Benefit: Access to comprehensive care regardless of ability to pay.
Link: Find a Health Center
Free Clinics
Provide free health care services.
Benefit: Ensures survivors can address health concerns without financial burden.
Link: www.freeclinics.com
Information on health insurance options.
Benefit: Helps survivors find affordable health coverage.
Link: www.healthcare.gov
RxAssist
Prescription assistance programs.
Benefit: Helps reduce the cost of medications.
Link: www.rxassist.org
Mindfulness and Relaxation
Meditation Apps
Insight Timer
Free meditation app with guided sessions and music.
Benefit: Offers tools for mindfulness and relaxation, helping survivors manage anxiety and stress linked to past trauma.
Link: www.insighttimer.com
Smiling Mind
Provides mindfulness programs for different age groups.
Benefit: Teaches practical mindfulness techniques that can aid in grounding and emotional regulation.
Link: www.smilingmind.com.au
UCLA Mindful
Free guided meditations from UCLA.
Benefit: Offers research-backed mindfulness practices.
Link: www.uclahealth.org/marc
Stop, Breathe & Think
Mindfulness and meditation app.
Benefit: Helps identify emotions and provides tailored meditations.
Link: www.stopbreathethink.com
Headspace (Free Basics)
Access to basic meditation exercises.
Benefit: Introduces survivors to meditation practices.
Link: www.headspace.com
Yoga Resources
Yoga with Adriene
Wide range of free yoga videos on YouTube.
Benefit: Encourages survivors to reconnect with their bodies and promotes physical and emotional healing through gentle movement.
DoYogaWithMe
Free streaming yoga classes and tutorials.
Benefit: Offers a variety of yoga styles to help survivors find peace, strength, and relaxation.
Link: www.doyogawithme.com
Fightmaster Yoga
Free online yoga classes for all levels.
Benefit: Provides structured yoga sessions to improve well-being.
Yoga Journal
Free online yoga classes and articles.
Benefit: Educates survivors on yoga practices and benefits.
Link: www.yogajournal.com
Yoga Download (Free Classes)
Access to free yoga classes online.
Benefit: Offers diverse yoga practices to suit different needs.
Link: www.yogadownload.com
Breathing Exercises
Calm
Free resources for guided breathing exercises and relaxation techniques.
Benefit: Teaches deep breathing methods to help reduce anxiety and promote a sense of calm in stressful situations.
Link: www.calm.com
Breathwrk
Breathing exercises app.
Benefit: Provides techniques to manage stress and improve focus.
Link: www.breathwrk.com
Breathe2Relax
Stress management tool with breathing exercises.
Benefit: Helps reduce tension and manage stress responses.
Link: Breathe2Relax App
Prana Breath
Guided breathing exercises app.
Benefit: Enhances mindfulness and relaxation.
Link: Prana Breath App
Breathing exercises and mindfulness resources.
Benefit: Offers articles and guided practices to support healing.
Link: www.mindful.org
Creative Expression
Art and Craft Resources
Creativebug
Free art and craft video classes (offers a free trial).
Benefit: Engaging in creative activities can be therapeutic, allowing survivors to express emotions and explore new skills.
Link: www.creativebug.com
YouTube Art Tutorials
Free art tutorials and crafting ideas.
Benefit: Provides a platform for self-expression and distraction from negative thoughts through hands-on projects.
Link: YouTube Art Tutorials
Skillshare (Free Trial)
Online learning community with creative classes.
Benefit: Access to various artistic courses to inspire creativity.
Link: www.skillshare.com
MoMA Online Courses
Free art courses from the Museum of Modern Art.
Benefit: Enhances understanding of art and encourages creative thinking.
Free step-by-step drawing tutorials.
Benefit: Makes art accessible and enjoyable.
Link: www.drawingnow.com
Writing and Journaling Prompts
Journal Writing Prompts
Daily prompts to inspire writing.
Benefit: Journaling can be a powerful tool for processing feelings and experiences related to abuse.
The Morning Pages
Encourages daily free writing to express thoughts.
Benefit: Promotes clarity and self-reflection, helping survivors articulate their feelings and experiences.
Penzu
Free online journal platform.
Benefit: Secure place to record thoughts and feelings.
Link: www.penzu.com
750 Words
Encourages writing 750 words daily.
Benefit: Helps establish a routine of expressive writing.
Link: www.750words.com
Write letters to your future self.
Benefit: Supports goal setting and reflection on personal growth.
Link: www.futureme.org
Music and Dance
YouTube Dance Tutorials
Free dance lessons for all skill levels.
Benefit: Dancing can be an excellent way to release pent-up emotions and improve mood, contributing to healing.
Link: YouTube Dance Tutorials
DancePlug
Free dance classes and tutorials.
Benefit: Offers various dance styles to explore.
Link: www.danceplug.com
Just Dance Now App
Access free songs for dancing.
Benefit: Makes dancing fun and accessible at home.
Link: www.justdancenow.com
Incredibox
Create your own music mixes.
Benefit: Encourages creativity and enjoyment through music.
Link: www.incredibox.com
Free music lessons and exercises.
Benefit: Learning music can be therapeutic and fulfilling.
Link: www.musictheory.net
Community and Connection
Support Groups
Meetup
Find local support groups and social activities.
Benefit: Fosters connections with others who understand similar experiences, helping combat feelings of isolation.
Link: www.meetup.com
Mental Health Support Groups (NAMI)
Many organizations offer free online meetings.
Benefit: Provides a safe space to share experiences and gain support from others on similar journeys.
Online support groups for various issues.
Benefit: Connects survivors with a community for shared healing.
Link: www.supportgroups.com
GriefShare
Support for those grieving a loss.
Benefit: Helps process grief and find comfort.
Link: www.griefshare.org
Daily Strength
Online support groups for various challenges.
Benefit: Offers specific groups for narcissistic abuse survivors, creating a focused community for support.
Link: www.dailystrength.org
Online Forums
Reddit
Subreddits like r/mentalhealth and r/selfcare for community support.
Benefit: Anonymously connect with others who are facing similar challenges, facilitating shared healing.
Link: r/mentalhealth | r/selfcare
PsychForums
Mental health forums for various conditions.
Benefit: Offers peer support and shared experiences.
Link: www.psychforums.com
SANE Forums
Online mental health community.
Benefit: Provides a safe space for open discussion.
Link: www.saneforums.org
HealthBoards
Forums covering a wide range of health topics.
Benefit: Connects survivors with others experiencing similar health concerns.
Link: www.healthboards.com
Inspire
Health and wellness support community.
Benefit: Facilitates connections with supportive peers.
Link: www.inspire.com
Educational Resources
Online Courses
Coursera
Free courses on mental health, wellness, and personal development.
Benefit: Empowers survivors to educate themselves about mental health and recovery strategies.
Link: www.coursera.org
Khan Academy
Free educational resources for various subjects.
Benefit: Provides opportunities for personal growth and learning new skills, boosting self-esteem.
Link: www.khanacademy.org
edX
Offers free courses from universities on a variety of topics.
Benefit: Enhances knowledge and skill sets.
Link: www.edx.org
OpenLearn
Free courses from The Open University.
Benefit: Access to higher education without cost.
Link: www.open.edu/openlearn/
Alison
Free online courses with certification options.
Benefit: Supports career development and learning.
Link: www.alison.com
Podcasts
The Happiness Lab
Research-backed strategies for happiness.
Benefit: Offers practical insights into increasing well-being, relevant for those recovering from emotional trauma.
Link: www.happinesslab.fm
Therapy Chat
Discusses various aspects of mental health and therapy.
Benefit: Helps survivors understand therapeutic concepts and tools they can use in their healing journey.
Tara Brach Podcast
Guided meditations and talks on mindfulness.
Benefit: Supports emotional healing through mindfulness.
Link: www.tarabrach.com
The Mental Illness Happy Hour
Interviews and discussions on mental health.
Benefit: Normalizes conversations about mental illness and recovery.
Link: www.mentalpod.com
Meditation Minis Podcast
Short guided meditations for relaxation.
Benefit: Easy-to-access mindfulness practices for daily use.
Link: www.meditationminis.com
Free E-books and Audiobooks
Project Gutenberg
Thousands of free e-books.
Benefit: Reading can be an escape and a means of gaining new perspectives, aiding in healing.
Link: www.gutenberg.org
LibriVox
Free audiobooks from the public domain.
Benefit: Accessible storytelling can provide comfort and connection, fostering empathy and understanding.
Link: www.librivox.org
Open Library
Online library lending digital books for free.
Benefit: Access to a vast collection of literature.
Link: openlibrary.org
Loyal Books
Free public domain audiobooks and e-books.
Benefit: Provides entertainment and educational content.
Link: www.loyalbooks.com
Internet Archive
Digital library with free books, movies, and music.
Benefit: Offers diverse resources for learning and leisure.
Link: archive.org
Nature and Outdoors
Nature Walks
Local Parks
Explore local parks and nature trails for free outdoor activities.
Benefit: Nature has restorative properties, helping to reduce stress and improve mood.
Link: Find Local Parks
National Park Service
Free admission days for national parks.
Benefit: Provides opportunities for adventure and connection to nature, which can be healing.
Link: www.nps.gov
AllTrails App
Discover hiking trails near you.
Benefit: Encourages physical activity in natural settings.
Link: www.alltrails.com
Hiking Project
Trail guides and maps.
Benefit: Helps plan outdoor excursions safely.
Link: www.hikingproject.com
Rails-to-Trails Conservancy
Information on multi-use trails.
Benefit: Promotes exploration of local trails for recreation.
Link: www.railstotrails.org
Gardening Resources
YouTube Gardening Channels
Free gardening tips and tutorials.
Benefit: Gardening can be a therapeutic activity that fosters patience and nurturing, aiding emotional recovery.
Local Gardening Clubs
Free workshops and meet-ups.
Benefit: Encourages community engagement and connection with others who share similar interests.
Link: Find Local Gardening Clubs
Example: Texas Garden ClubsThe Old Farmer's Almanac
Gardening advice and resources.
Benefit: Supports successful gardening endeavors.
Community and resources for gardeners.
Benefit: Provides information and forums for gardening enthusiasts.
Link: www.garden.org
Seed Libraries
Access to free seeds for gardening.
Benefit: Encourages sustainable gardening practices.
Link: Seed Library Network
Personal Growth
Goal Setting and Planning
MindTools
Free resources for personal development and goal setting.
Benefit: Helps survivors create actionable plans for their future, boosting confidence and clarity.
Link: www.mindtools.com
Trello
Free app for organizing tasks and personal goals.
Benefit: Provides a visual tool to manage daily tasks and long-term goals, enhancing productivity.
Link: www.trello.com
Evernote (Free Version)
Note-taking and organization app.
Benefit: Helps keep thoughts and plans organized.
Link: www.evernote.com
Habitica
Gamifies task management and habit building.
Benefit: Makes goal tracking engaging and motivating.
Link: www.habitica.com
As you explore these 99 free self-care resources, remember that healing is a journey, not a destination. Each resource is a stepping stone toward building a nurturing and empowering environment for yourself. You are not alone, and you deserve all the compassion and healing that life has to offer. Take the next step today—your empowered future awaits!