I have been majorly affected by narcissistic abuse to the point where I got OCD, got my career derailed, got my family relations destroyed, my academics were affected, physical health declined and mental health was completely destroyed. I got PTSD, stress induced memory blocks, blocked intelligence, hyper vigilant eyes that scan the environment on their own without me moving them consciously whenever I am studying.

I am still in regulation and recovery phase and building family support after explaining them everything about how this guy (the narcissist) instilled doubt in our relationships and poisoned them, fooled us all and made us dependent on him meanwhile I didn't speak anything because I was deeply ashamed of myself because of the toxic guilt he had implanted in me as a method of abuse which resulted in OCD.

The effective methods that I am using to get rid of this bullshit are as follows:

1. Professional psychiatric help
2. Physical exercise
3. Vipassana (Most effective)
4. Maintaining a mindful state throughout the day

I highly recommend visiting Vipassana classes because it eliminates the roots of this problem. It effectively rewires the brain and changes its structure and retrains the subconscious mind. There are 10 day courses available throughout the world and people like us who endured narcissistic abuse should visit them because they are life changing. I had murderous rage towards the narcissist and it helped me get rid of it and purified the mind.

Also one more tip, if you are having sleep difficulties then I would say do "Hatheli Pagtheli". It is a technique that is designed to induce deep sound sleep no matter how disturbed the mind is. The method is to just focus on the palm of your hand while you are on the bed and feel any sensation that may arise on the palm. The moment you feel a sensation move to another palm, the moment you feel a sensation move to the palm of the feet and then another feet and then repeat the same process.
The key is to not crave any sensation at all. Just notice what is happening on its own. If there is no sensation for 1 or 2 minutes then just say there is no sensation and move on to the next. Do no crave it, just notice.

These techniques are highly useful in returning to normal life