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Writer's pictureManuel Schönthaler

Exit toxic Systems

How to Break Free from toxic systems
Woman looks on smartphone

You may feel it deep down: something in your life is holding you back, draining your energy, and keeping you from living freely and fulfilled. Perhaps you’re starting to recognize that you’re stuck in toxic systems – whether within your family, a relationship, your workplace, or even your interactions with social media. These systems often rely on control, manipulation, and dependency. They offer a false sense of security while simultaneously restricting your creativity and freedom.


The good news is: you can break free. The path isn’t always easy, but it’s possible. In this article, I’ll share practical steps to escape toxic patterns and explain how coaching and trauma healing can support you on this journey. This is how "exit toxic systems" works!


1. Identify the System You’re In


The first step to change is awareness. Ask yourself:


• Who or what drains my energy?

• Where do I feel controlled or manipulated?

• What patterns keep repeating in my life?


Recognizing toxic systems can be difficult because they might feel “normal” – especially if you’ve experienced these dynamics since childhood. Take time to write down your thoughts, reflect on your emotions, and talk to someone you trust.


2. Set Clear Boundaries


Boundaries are essential for stepping out of toxic dynamics. This doesn’t mean you have to cut ties immediately, but it does mean protecting yourself:


• Say no to things that don’t serve you.

• Limit contact with people who exploit or manipulate you.

• Plan intentional offline times to detach from the constant presence of social media.


Setting boundaries requires courage and clarity, but it’s a powerful step toward reclaiming your autonomy.


3. Allow Yourself to Feel Uncomfortable Emotions


Toxic systems often thrive on fear, shame, or guilt. You might have learned to suppress or ignore these emotions. However, healing begins when you face them:


• Feel your fear without running from it.

• Allow yourself to experience anger or sadness without judgment.

• Work with a therapist or coach who can guide you through these feelings.


4. Seek Support Through Coaching and Trauma Healing


Many toxic patterns stem from unresolved trauma. Trauma isn’t always about major, life-altering events; it can also result from small, repeated emotional wounds that have shaped your beliefs and behaviors.


How Trauma Healing Can Help:

Trauma healing helps you recognize and release old wounds. Techniques like self-encounters, honest sharing, or mindfulness-based approaches can teach you to calm your nervous system and process emotional blocks.


How Coaching Can Support You:

A coach helps you define your goals and create a clear plan to leave toxic systems behind. Coaching focuses on the future and strengthens your ability to make confident decisions.


Together, coaching and trauma healing can help you break old patterns and design a life that truly aligns with who you are.


5. Take Time for Yourself


In toxic systems, you often lose connection with yourself. To break free, you need time and space to rediscover who you are. Here are some ideas:


Mindfulness: practice meditation, journaling, or breathing exercises.

Creativity: try painting, writing, or exploring new hobbies.

Nature: spend time outdoors to clear your mind and ground yourself.


Allow yourself to do things that bring you joy – without any pressure to be productive.


6. Don’t Get Discouraged


The path out of toxic systems is not a sprint; it’s a marathon. There will be moments of doubt or times when you slip back into old patterns. That’s okay. Every step you take brings you closer to a life of freedom and self-determination.


Conclusion: You Can Break Free


You are not powerless. You have the ability to step out of toxic systems and live a life that aligns with your true self. With the support of coaching and trauma healing, you can dissolve deeply ingrained patterns, find new ways forward, and embrace a life of authenticity and autonomy.


You deserve to be free – and you have the strength to make it happen.

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