Gaslighting is a mind game that twists your reality until you’re questioning your own sanity.
It sneaks in with phrases like “You’re imagining things” or “That never happened,” until suddenly, you’re constantly doubting yourself.
The person doing it often seems charming to others, making it even harder to break free. But here’s the truth: you can reclaim your clarity, your confidence, and your peace.
This isn’t about being perfect — it’s about getting your power back, one strong step at a time. So take a deep breath, and let’s walk through 10 clear, courageous, and life-affirming ways to break free from someone who’s been gaslighting you.
1. Start Writing Everything Down
Keep a journal, a voice memo, or even a secret note on your phone. Write what they said, what happened, and how it made you feel.
Gaslighters thrive on making you forget or second-guess your reality, and your notes become your truth anchor.
When they say, “I never said that,” you won’t spiral. You’ll check your log and say, “Actually, you did.”
This isn’t about being petty, it’s about reclaiming your grip on reality. Plus, the act of documenting things can be surprisingly healing and empowering.
2. Name the Behavior — Not Just the Feeling
Instead of saying “I feel confused,” try saying “They’re denying things that happened and twisting my words.”
Why? Because gaslighting isn’t just about you feeling bad, it’s about someone messing with your perception. By putting language to the behavior, you start separating yourself from it.
It’s not your fault. It’s not your weakness. It’s a tactic they’re using. The moment you see it clearly, it starts losing its power.
3. Stop Explaining Yourself to Them
Gaslighters love when you over-explain — it gives them more to twist. But you don’t owe anyone a three-paragraph emotional essay every time you have a feeling.
Say what you need to say once. Trust that it’s valid. Then stop. You’ll be amazed at how powerful you feel when you stop begging someone to “get it” especially when they never intended to. Your truth doesn’t need a debate stage.
4. Talk to Someone You Trust (Who Isn’t Them)
Isolation is the gaslighter’s favorite weapon. So reconnect with a friend, a sibling, a therapist — someone who sees you.
When you hear someone say, “That doesn’t sound okay,” or “You’re not crazy,” it’s like the fog lifts.
Choose someone who’s emotionally safe — someone who won’t downplay your experience or try to justify the other person’s behavior.
The right listener can remind you of who you are and what you deserve.
5. Create Small Boundaries — Then Bigger Ones
You don’t need to go no-contact overnight (unless you want to). Start with tiny acts of rebellion: don’t reply right away, don’t engage in arguments, and end conversations that feel wrong.
Each boundary builds your inner strength. Over time, you might limit access more — emotionally, physically, and digitally.
Boundaries aren’t walls to shut people out. They’re doors that only open for love, honesty, and respect.
6. Practice Saying “No” Without Justifying It
“No” is a complete sentence, and gaslighters hate that. They’re used to you bending, explaining, and apologizing.
So say “No, I don’t want to”, and leave it there. At first, you might feel guilty or anxious.
That’s normal. But the more you use your “no,” the more confident you’ll feel. It’s your life. You get to decide what’s okay and what’s not, without writing a full speech every time.
7. Stop Trying to Win the Argument
Gaslighting isn’t a debate — it’s manipulation. So don’t waste your energy trying to prove your point or make them admit the truth.
That’s like playing chess with someone who keeps moving the pieces when you blink. Instead, step out of the game entirely.
Let them think they won. You’ll know you’re winning by how much calmer, lighter, and clearer you feel once you disengage.
8. Remind Yourself Who You Were Before Them
Gaslighting can erase your confidence, your sparkle, your sense of self. But you weren’t born doubting yourself — someone taught you to.
So, take time to remember who you were before the confusion. What made you laugh? What did you love? Who made you feel safe?
Reconnect with that version of you — they’re still in there, waiting. And they’re the key to your comeback story.
9. Build a Safe Exit Plan (If You Live With Them)
If the gaslighter is a partner, parent, or roommate, leaving might take time, and that’s okay. Start quietly making plans: save money, look for other living options, and gather important documents.
You don’t have to announce it. You just have to start. Even the smallest step toward freedom can give you hope and strength.
Your safety, emotionally and physically, comes first, always.
10. Choose Peace Over Proof
Your healing doesn’t require their confession. You don’t need them to say, “Yes, I gaslit you” in order to move on.
What matters most is that you see it. That you believe yourself. That you choose peace, clarity, and freedom — even if they never admit anything.
You’re not crazy. You’re not overreacting. You’re waking up. And the rest of your life is waiting.
Sempre senti uma forte ligação com o Divino desde o meu nascimento. Como autora e mentora, a minha missão é ajudar os outros a encontrar o amor, a felicidade e a força interior nos momentos mais sombrios.