Let’s discuss gaslighting—the psychological ninja move that has even the strongest among us doubting our own reality. If you have ever caught yourself saying, “Am I too sensitive? Did that actually happen? Why do I feel so confused? “—You’re not alone. Gaslighting is an emotional manipulation masterclass, and it’s not limited to romantic relationships; you can see it with friends, family, in the workplace, and even within society in general.
The following are the 8 most manipulative gaslighting techniques you should be aware of, listed from the most isolative to the most fundamental.
8. Aligning People Against You.
One of the most crippling strategies is when the gaslighter enlists others to their side, leaving you believing that everyone’s against you. This is not a merely idle rumor mill—it’s an outright campaign to persuade you that you’re “crazy” or “defective,” and it’s not one person telling you so, but a chorus of voices.
As Psychology Today reports, this strategy is openly condescending and aggressive, and so it’s less likely that you’ll seek assistance—exactly when you most need to.
7. Blame-Shifting and Projection Gaslighters are masters at turning the tables.
If they have a personal problem or feel inadequate, they’ll deny them and project those weaknesses onto you. Now you’re the one with the “problem”, not they. This prediction undermines your self-worth and makes their claim about your integrity plausible. Blame-shifting is another old trick—they’ll deny responsibility for what they’ve done and accuse you or someone else.
According to a Los Angeles MFT Therapist, gaslighters sidestep responsibility by getting you to feel guilty for any issue or disagreement.
6. Indirect Persuasion and Love-Bombing
Gaslighting begins with love-bombing—extreme attention and affection making you feel special and very connected. After building trust, the gaslighter employs indirect influence to make you do what they want, usually comparing you to how much better you are than their “difficult” exes or others. These compliments are really manipulations used to shut your needs and desires down. When you resist, the silent treatment or passive-aggressive behaviors await.
Psychology Today cites that speaking your mind places you in danger of losing the idealized version of you they’ve imagined.
5. Deception and Denial of Reality
Gaslighters will stare you directly in the eye and flat-out deny things, conversations, or actions-even when you have proof otherwise. This constant denying causes confusion and self-doubt, as your perceptions become manipulated to conform to their reality. Harbor Mental Health says typical methods include contradicting your memory, withholding of insight, feigning forgetfulness, and turning the conversation around. You will begin to doubt that you can believe yourself after a while.
4. Isolation and Withholding Support
Gaslighting works best when the victim is cut off from external views. The gaslighter can withhold knowledge, emotional support, or affection, making you feel dependent and powerless. Keeping you isolated from friends, family members, or colleagues who might corroborate your perception makes you more dependent on them to validate you. A Los Angeles MFT Therapist describes how isolation is one of the essential strategies, making the victim solely dependent on the gaslighter.
3. Trivializing and Minimizing Your Feelings
If you’ve ever been told you’re “too sensitive” or “overreacting”, you’ve experienced this classic gaslighting move. The gaslighter dismisses your emotions, accomplishments, or experiences, making you feel unimportant or irrational. This tactic chips away at your self-esteem and makes them the arbiter of what’s meaningful. Newport Institute describes trivializing as minimizing or dismissing the victim’s feelings, which diminishes self-worth and confidence.
2. Destruction of Self-Esteem and Self-Doubt
The final aim of gaslighting is control, and the reward for the gaslighter is the undermining of your self-esteem. When you begin questioning your own reality, you’re more manipulable. Psychology Today states that having strong self-esteem is dangerous to a gaslighter, so they intensify their attempts at destroying you. You’ll probably find yourself apologizing all the time, feeling incompetent, and wondering if your memory and judgment are faulty.
1. Recovery: Reclaiming Your Reality and Self-Worth
The good news? Recovery is possible. Step one is to cease seeking validation from the gaslighter—they’re not going to assist you in regaining your self-esteem. Rather, try using kind words to yourself, journaling, and being around supportive folks who can aid you in fact-checking your reality. Self-compassion specialist Kristen Neff advises speaking to yourself in the same way you speak to a friend, changing negative self-talk into something more constructive and gentle. Reconnecting with supportive friends and family and support groups, as well as seeking therapy, can assist in restoring your sense of reality and self.
Journaling, recording occurrences, and learning to listen to your own thoughts and intuition are the most important steps toward recovery, according to Harbor Mental Health. Gaslighting is subtle, influential, and can affect anyone. But with knowledge is power, and with awareness, love, and compassion for yourself, you can take back your reality and restore your self-worth—despite how manipulative the methods.
