Accusing you of remembering wrong or making up things that happened. Diverting or avoiding talking about certain topics. Claiming that you overreact or that you are too sensitive. Acting as if they do not understand what you are saying. Refusing to talk about their behavior.
For instance, if you have recently realized that your partner has been purposely doing things to make you second guess yourself, you should try to leave the relationship. Talk to someone close to you about helping you leave. For example, you might tell your sibling, “Could you help me. I’m being gaslighted and I need to get out of the situation. ” Ask a counselor, therapist, or other professional to help you get out of the situation. Contact a crisis hotline for assistance with leaving your situation. They can connect you with other resources.
There are several different types of meditation that you can use to relieve you stress. You might try mindfulness, yoga, concentration or another type. Practice visualizing yourself some place peaceful. Picture yourself in detail. For example, picture your relaxed forehead and chin. Visualize the smile on your face and the happiness in your eyes.
For instance, if you notice that you are feeling nervous about how you look because your partner used to always critique your outfit choices, you should address your feelings. When you find yourself feeling anxious try calming yourself by using mindfulness techniques. Be present in the moment. Acknowledge and accept what you are feeling without judgment. Focus on your breathing by thinking ‘in’ when you inhale and ‘out’ when you exhale, if you are in the middle of an anxiety attack.
For example, you may notice that during your relationship, and now, that you are having trouble completing daily tasks, feeling fatigued, or you like you don’t have energy or interest in anything. Learn about the symptoms of depression that you may not be aware of like unexplained physical problems, trouble concentrating, changes in appetite, or changes in sleeping habits. Consider seeking professional help for treatment options that can help you cope with depression. A professional can help you determine if you might want to try medication, therapy, or another treatment. Develop ways to cope with your depression in everyday life. For example, create a schedule or routine for yourself and stick to it. You should also avoid drinking alcohol or using other substances to help you cope.
Get a new phone number, and ask the phone company to keep it unlisted, so that your name does not show up on caller ID. If you’re worried that they will hurt you, you can get a restraining order. Let your neighbors and work know about the order. You may need to move to a new home. If you decide not to move, you should at least change the locks.
Start with small things. For example, listen to yourself about whether you are hungry or tired or not. Say to yourself, “I can trust myself to know when I need to rest. It’s small, but it is trusting myself. ” Don’t feel as though you need to rush to make a decision or give that power to someone else. Tell yourself, “I can take my time and see how I feel about my options before I make a decision. ” Tell yourself, “I can trust myself and listen to my own judgment” when you start to doubt yourself.
Try to re-establish trust with one or two people close to you first. Pick people that you know have always been there for you and who support you. For example, you might turn to a family member. Use these people as fact checkers. For example, if your sister tells you that you look nice, you can ask your mom if your sister is telling the truth or not.
Write it down when you make a decision and it turns out to be the right choice. For instance, you might write it down if you decided to bring your umbrella on a sunny day that turned into a major rain. Make a journal entry when other people do things that re-affirm your trust in them. For example, if your friend follows through on what he said he would do, then write it down.
Make a list of the good things about you in your journal and use some of the words on the list when you are talking to yourself. Instead of calling yourself forgetful, crazy, stupid, or pitiful, say things like, “I’m a worthy person. I have a lot of good qualities and I can trust myself. ”
Take at least five minutes each day to do something just because it puts a smile on your face. For example, do some mirror karaoke as you are getting ready in the morning. Make an effort to try things you used to enjoy but haven’t been able to do in a while. For example, if you used to love playing the piano, go take a couple of refresher classes and see if the love is still there.
Participate in physical activity like yoga, martial arts, or even going for a daily walk. Eat nutritious meals and snacks each day to give your body the energy you need to recover from gaslighting. Make sure you are getting enough rest. It will be easier to trust your own judgment and begin making your own decisions again when you are well-rested, energized, and able to focus.
For example, if the gaslighting happened during a long-term relationship, seeking professional help can assist you in identifying and dealing with effects of the abuse. Even if it was a short-lived relationship, adding a professional to your support team can help teach you coping strategies. Talk to a counselor about what you have been through. You can ask your physician, human resources representative, or school counselor for a referral to a counselor. If you are experiencing anxiety or depressive symptoms or other significant problems coping, a counselor can discuss treatment options with you.
Ask someone close to you to just spend time with you. You all don’t have to go anywhere or do anything. Try saying, “Can we spend a little time together just chilling?” Accept their invitations when friends and family members ask you to go places with them. Start out spending small amounts of time together. For example, go for a frozen yogurt or a cup of coffee.
Check with organizations in your community for victims of domestic abuse, your religious leader, or a mental health professional for suggestions on finding a support group near you. Consider joining an online forum or support group if you aren’t able to attend an in-person support group.
