Relationship tips: 5 ways to deal with gaslighting

Gaslighting can deeply affect relationships, causing confusion and emotional turmoil. Here are practical steps to recognize and address gaslighting in your interactions.

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Relationship tips: 5 ways to deal with gaslighting

1) Sort out truth from distortion

Gaslighters often twist facts to manipulate your perception of reality. They mix truth with falsehoods, leaving you uncertain about what actually happened. A helpful strategy is to document conversations—"I said, they said"—to see how events are distorted. This clarity can empower you to reclaim your truth and disrupt the gaslighting cycle.

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2) Recognise power struggles

Gaslighting thrives on power dynamics where one person asserts control over the other’s reality. If conversations escalate into endless arguments where the gaslighter insists on being right, it’s likely a power struggle. Identifying this early allows you to disengage and prioritize your emotional well-being over proving a point.

3) Identify triggers

Both you and the gaslighter may have triggers that escalate conflicts. These triggers can range from specific topics to behaviors or past experiences. By understanding these triggers without blame, you can navigate conversations more mindfully. Recognizing when a trigger is activated empowers you to step back and avoid getting entangled in harmful dynamics.

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4) Focus on feelings, not right vs. wrong

Gaslighters often provoke feelings of guilt or inadequacy by distorting your actions. Instead of getting caught up in proving innocence, focus on acknowledging your emotions. If you feel remorseful, apologize sincerely. When unfairly criticised, practice responding calmly with statements that protect your emotional space. Trusting your feelings over defending your actions is crucial for self-preservation.

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5) Accept you can’t control their thoughts

A common trap in gaslighting is seeking validation from the gaslighter. Wanting them to acknowledge your perspective can lead to frustration and further manipulation. Remember, you cannot control someone else’s beliefs or opinions. Embracing this truth liberates you from the need for external validation and shifts focus to your own emotional well-being.

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Overcoming gaslighting can be challenging alone. Consider reaching out to a therapist or support group for guidance. Professional help provides tools to strengthen your self-awareness and resilience in navigating complex relationship dynamics.By implementing these strategies, you can cultivate healthier relationships grounded in mutual respect and emotional safety. Recognizing and addressing gaslighting empowers you to assert your truth and prioritize your mental health in all interactions.