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

Welcome to Dr Sarah: Relationship Success Lab, where high achievers, executives, and entrepreneurs explore relationship fitness, healing from relationship trauma, and creating secure, trusting, and loving partnerships. Designed for those navigating high-stakes careers and relationships, we dive into trauma-informed coaching, relationship wellbeing, and practical strategies to recover from trauma bonding and build meaningful connections. Save your marriage, start building secure relationships and optimizing your relationship wellbeing.

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.

Support the show

Welcome to Trauma Bonding to Secure Relationships with Dr Sarah — the podcast that helps ambitious individuals and couples heal trauma bonding and toxic relationship cycles to build secure attachments and loving healthy relationships.

Hosted by Dr Sarah, psychologist, relationship strategist, and founder of Heal Trauma Bonding and Relationship Success Lab, this show guides you through practical tools and deep insights on:

✅ Healing from trauma bonding, anxious attachment style, and codependency
✅ Building emotional resilience and secure attachment styles a
✅ Improving communication, empathy, and emotional intimacy
✅ Reclaiming your identity, boundaries, and self-worth
✅ Creating lasting relationship happiness and passion

Whether you're recovering from betrayal, navigating codependency, or simply ready to break free from the past, this podcast gives you the clarity, strength, and strategy to move forward

We hope you got massive value from this episode for your own healing and relationship progress. However if you do want to discuss your situation further, click here https://calendly.com/relationshipsuccesslab-info/discovery-call

LinkedIn: Dr Sarah (Alsawy) Davies

Instagram handle: @dr.sarahalsawy

https://www.healtraumabonding.com

https://www.relationshipsuccesslab.com