Gaslighting

1. Recognize the signs of gaslighting: Manipulation, denial, and reality distortion

Gaslighters use your own words against you; plot against you, lie to your face, deny your needs, show excessive displays of power, try to convince you of "alternative facts," turn family and friends against you—all with the goal of watching you suffer, consolidating their power, and increasing your dependence on them.

Gaslighting is psychological manipulation. It's a form of emotional abuse where the perpetrator attempts to sow seeds of doubt in the victim's mind, making them question their own memory, perception, and sanity. Common gaslighting tactics include:

• Denying events or conversations that occurred
• Trivializing the victim's emotions and experiences
• Shifting blame and responsibility onto the victim
• Using confusion tactics to disorient the victim
• Projecting their own negative behaviors onto others

Gaslighters often employ these techniques gradually, making it difficult for victims to recognize the abuse. They may start with small lies or manipulations and escalate over time, eroding the victim's self-confidence and trust in their own judgment.

2. Understand the gaslighter's motives: Power, control, and insecurity

Gaslighters are master controllers and manipulators, often challenging your very sense of reality.

Gaslighters crave power and control. At the core of gaslighting behavior is a deep-seated need for dominance and a fear of vulnerability. Gaslighters often:

• Have narcissistic tendencies or personality disorders
• Struggle with their own insecurities and project them onto others
• Fear abandonment and use manipulation to keep others dependent on them
• Lack empathy and view relationships as transactional

Understanding these motivations can help victims recognize that the gaslighter's behavior is not about them, but rather a reflection of the gaslighter's own issues and insecurities.

3. Protect yourself from gaslighting in relationships and dating

Gaslighters are amazingly good at keeping their pathology in check until they know you are hooked.

Recognize red flags early. In romantic relationships, gaslighters often employ a cycle of idealization, devaluation, and discarding. To protect yourself:

• Be aware of love bombing and excessive charm in early stages
• Trust your intuition when something feels off
• Maintain your independence and support network
• Document incidents to maintain your sense of reality
• Set firm boundaries and be prepared to enforce them

If you're already in a relationship with a gaslighter, consider seeking professional help and developing an exit strategy if necessary. Remember that you deserve respect and a healthy relationship.

4. Navigate gaslighting in the workplace and professional settings

Gaslighters have destroyed many careers and companies. They manipulate coworkers and subordinates into doing work for them, then take credit.

Document everything and build alliances. In professional settings, gaslighters may:

• Take credit for others' work
• Spread rumors or false information
• Undermine colleagues' confidence
• Use intimidation tactics

To protect yourself:

• Keep detailed records of your work and communications
• Build a network of supportive colleagues
• Report abusive behavior to HR or management
• Know your legal rights regarding workplace harassment

Consider seeking new employment if the situation becomes untenable, as prolonged exposure to workplace gaslighting can severely impact your mental health and career.

5. Identify and combat gaslighting in politics and social media

Gaslighters know how to play citizens like a fiddle. If an unpopular law is created, they will say something outrageous or pivot the topic so as to distract.

Stay informed and critical. Political gaslighting often involves:

• Distraction and misdirection
• Deliberate spread of misinformation
• Attacks on credible sources of information
• Appeal to emotions rather than facts

To combat this:

• Fact-check information from multiple reliable sources
• Be aware of emotional manipulation in messaging
• Support independent journalism and media literacy efforts
• Engage in respectful, fact-based discussions with others

On social media, be wary of bot accounts, echo chambers, and manipulated content designed to gaslight large groups of people.

6. Recognize and escape from cults and extremist groups that use gaslighting tactics

Cults and extremist groups are almost always run by charismatic, media-savvy, and controlling leaders who manipulate their followers into blind obsession.

Cult tactics mirror gaslighting on a larger scale. Common cult techniques include:

• Isolation from family and friends
• Love bombing and intense idealization
• Gradual erosion of personal identity
• Financial exploitation
• Punishment for questioning authority

If you or someone you know is involved in a cult:

• Maintain outside connections if possible
• Seek help from cult recovery specialists
• Be patient and non-judgmental when offering support
• Understand that recovery is a gradual process

Remember that cult involvement often stems from a desire for belonging and purpose, which can be fulfilled in healthier ways.

7. Deal with gaslighting family members and establish healthy boundaries

Sometimes children of gaslighters grow up to be gaslighters themselves, some do not. In fact, some children of gaslighters develop the opposite of a gaslighting personality—they become codependent and parentified—they take on a parental role toward their own parent(s).

Break the cycle and set limits. With gaslighting family members:

• Recognize that their behavior is not your fault
• Set clear boundaries and stick to them
• Limit contact if necessary for your well-being
• Seek therapy to process childhood experiences
• Build a support network outside the family

It's important to remember that you're not responsible for changing or fixing a gaslighting family member. Focus on your own healing and growth.

8. Handle gaslighting in friendships and social circles

Gaslighters are terrible gossips. They love learning unfortunate tidbits of people's lives and sharing it with others. It is the fuel they thrive on.

Choose your friends wisely. In friendships, gaslighters may:

• Spread rumors and gossip
• Triangulate relationships
• Manipulate group dynamics for attention
• Use guilt and shame to control others

To protect yourself:

• Trust your instincts about people's intentions
• Maintain healthy boundaries in friendships
• Avoid sharing sensitive information with untrustworthy individuals
• Surround yourself with supportive, genuine friends

Don't be afraid to distance yourself from toxic friendships that drain your energy and undermine your self-esteem.

9. Navigate divorce and co-parenting with a gaslighter

High-conflict divorces are ones in which either or both partners: Get into a fight almost every time they meet, Have a Cluster B personality disorder (antisocial, borderline, histrionic, or narcissistic), Have a history of domestic violence, Have had involvement from social services regarding child welfare, Have a history of violent crime, Refuse to comply with judicial orders, Sabotage communications between the parties, Sabotage communication between the other parent and the children, Cause conflict during child exchange, Have a restraining order against them.

Prioritize legal protection and child welfare. When divorcing or co-parenting with a gaslighter:

• Secure competent legal representation
• Document all interactions and agreements
• Use parallel parenting techniques to minimize conflict
• Protect children from manipulation and parental alienation
• Consider using a parenting coordinator or mediator

Focus on maintaining your own emotional stability and providing a safe, nurturing environment for your children, regardless of the gaslighter's behavior.

10. Recognize and address your own gaslighting behaviors

If you think you are a gaslighter, chances are you probably aren't one. It's the people who don't think they are gaslighters who truly have a problem.

Self-awareness is key to change. If you recognize gaslighting tendencies in yourself:

• Reflect on the origins of these behaviors (e.g., childhood experiences)
• Practice empathy and active listening
• Learn healthier communication skills
• Take responsibility for your actions and apologize sincerely
• Seek therapy to address underlying issues

Remember that change is possible, but it requires consistent effort and a willingness to confront uncomfortable truths about yourself.

11. Seek professional help and engage in self-care to recover from gaslighting

Asking for help is a strength, and not everyone is able to know they need help.

Healing is a journey. To recover from gaslighting:

• Engage in therapy (e.g., cognitive-behavioral therapy, dialectical behavior therapy)
• Practice mindfulness and grounding techniques
• Rebuild your self-esteem and trust in your perceptions
• Cultivate healthy relationships and support systems
• Engage in self-care activities that nurture your well-being

Remember that recovery takes time, and it's okay to seek help along the way. Prioritize your mental health and well-being as you work to overcome the effects of gaslighting.

Last updated: March 21, 2025