Gaslighting: Recognizing and Healing from Emotional Manipulation
Gaslighting is a form of psychological manipulation that causes a person to question their own thoughts, memories, and perceptions. It can occur in relationships, workplaces, families, and even in broader societal contexts. Recognizing gaslighting is the first step toward healing and reclaiming your sense of self.
What Is Gaslighting?
Gaslighting occurs when someone distorts reality to make another person doubt their own experiences. This tactic can be subtle or overt, but its goal is always the same: to gain power and control over another individual by undermining their confidence and self-trust.
Common gaslighting tactics include:
Denial: "That never happened. You’re imagining things."
Minimization: "You’re overreacting. It’s not that big of a deal."
Deflection: "You’re too sensitive. Why do you always make things about you?"
Shifting blame: "If you weren’t so forgetful, we wouldn’t be having this problem."
Contradicting facts: "You must be confused. That’s not what I said."
Over time, gaslighting can erode self-esteem, increase anxiety, and create a sense of confusion about what is real.
Signs You May Be Experiencing Gaslighting
If you’re unsure whether you’re being gaslighted, consider the following signs:
You frequently second-guess yourself.
You feel confused or “crazy” in your interactions with a particular person.
You find yourself apologizing constantly.
You struggle to trust your own memory or perceptions.
You feel isolated or dependent on the gaslighter for clarity and validation.
How to Respond to Gaslighting
Recognizing gaslighting is empowering, but taking action can be challenging, especially if the gaslighter is someone close to you. Here are some steps to protect yourself:
Trust Your Feelings and Perceptions: If something feels off, honor that intuition. Keeping a journal of interactions can help you track inconsistencies and validate your reality.
Set Boundaries: Limiting exposure to manipulative conversations and refusing to engage in arguments over your reality can help you maintain emotional strength.
Seek Support: Talking to a trusted friend, therapist, or support group can provide an outside perspective and reaffirm your experiences.
Practice Self-Compassion: Gaslighting can lead to self-doubt, but remind yourself that your feelings are valid, and you deserve to be respected and heard.
Consider Professional Help: If gaslighting is severely impacting your mental health, working with a therapist can be an invaluable tool for healing and rebuilding your confidence.
Moving Forward
Gaslighting is a damaging form of emotional abuse, but recognizing it is the first step toward healing. By trusting yourself, seeking support, and setting boundaries, you can regain your sense of self and cultivate healthier relationships.
If you’re struggling with gaslighting and need support, I’m here to help. Reach out to schedule a session and take the next step toward healing.