Therapy options for gaslighting survivors

You may feel lost when someone makes you question what is real. Gaslighting can make you feel mixed up, worried, or not sure about yourself. Many people have this happen to them. Recent surveys show:

• About 58% of people say they have had gaslighting at work.

• More than half of adults aged 18 to 54 have felt gaslighting at work.

You are not the only one. Survivors often become more careful or have trouble feeling good about themselves. But you can get stronger and learn to set better boundaries. Therapy for gaslighting gives you help and tools to build yourself up again.

Key Takeaways

• Gaslighting can make you question yourself. It can also make you feel nervous. Noticing the signs is the first step to getting better.

• Therapy gives you a safe place to talk about your feelings. It helps you build your confidence again. You learn ways to handle problems and how to set limits.

• Individual therapy, trauma-informed therapy, and cognitive behavioral therapy work well for people hurt by gaslighting. Each one has its own good points.

• Group therapy lets you meet others who know what you are going through. Telling your story can help you feel less lonely. It can also help you feel stronger.

• Picking the right therapist is very important. Find someone who knows about emotional abuse and gaslighting. This will help you feel safe and cared for.

Understanding Gaslighting

What Is Gaslighting

Gaslighting is when someone tries to make you doubt yourself. They want you to question your thoughts, feelings, or memories. Experts say gaslighting is when a person keeps telling another that their feelings are wrong. This is not just a normal argument. The person who gaslights uses tricks for a long time. The American Psychological Association says gaslighting is a common word, but it is a real problem.

You might see some signs if someone is gaslighting you. Here is a table with some usual actions:

Effects on Survivors

If you have been gaslighted, you might feel worried, sad, or empty. Many people feel stressed all the time and look out for danger. You may find it hard to trust yourself or others. Gaslighting can cause anxiety, depression, or even PTSD. When someone keeps saying your feelings or memories are wrong, your brain feels like it is in danger. After a while, you might feel weak or alone.

Tip: If you feel this way, you are not making it up. Many people feel these things after gaslighting.

Why Therapy Matters

You should get help and support. Therapy for gaslighting gives you a safe place to talk about your feelings. Therapists use trauma-informed care to help you trust and heal. You can learn ways to cope and see the patterns of gaslighting. Therapy helps you build your self-esteem. Getting help makes it easier to handle your feelings and have better relationships. Therapy helps you feel strong and in control again.

Therapy for Gaslighting: Main Options

If you want therapy for gaslighting, you have many choices. Each type helps you heal in its own way. Let’s see the main types and how they help you get better.

Individual Therapy

Individual therapy lets you talk about your feelings in private. You meet with a therapist who knows about gaslighting and emotional abuse. The therapist listens and helps you notice patterns. They teach you to trust yourself again. You learn to spot things like self-doubt and saying sorry too much. You also learn to make choices without fear. A good therapist understands gaslighting. They use ways to help you feel heard and stronger.

Tip: Pick a therapist who knows about gaslighting and helps you feel safe.

Here are some things good therapists do for gaslighting survivors:

• They know how gaslighting affects your mind.

• They see signs like self-doubt and saying sorry a lot.

• They use ways to help you feel strong and sure of yourself.

Trauma-Informed Therapy

Trauma-informed therapy looks at what happened to you. It does not blame you. This kind of therapy helps you feel safe and respected. Your therapist builds trust with you. You get to choose how fast you want to heal. You can make choices and share power with your therapist. Trauma-informed care helps you see your strengths. It does not push you too hard.

Main ideas of trauma-informed therapy:

• Safety: You feel safe in your sessions.

• Choice: You pick what to talk about and how fast to go.

• Working together: You and your therapist are a team.

• Trust: Your therapist is honest and keeps promises.

• Empowerment: You learn about your strengths.

Many survivors say trauma-informed therapy helps them. It teaches about trauma and lowers stress. Therapists use models like Trauma-Focused Cognitive Behavioral Therapy. This helps kids and adults heal from emotional abuse.

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy, or CBT, helps you change bad thought patterns. If you have been gaslighted, you might think badly about yourself. CBT teaches you to notice these thoughts and question them. You learn to find proof for what is real, not what the gaslighter says. Your therapist helps you feel better about yourself and take care of yourself.

CBT also helps you:

• Notice gaslighting tricks.

• Stand up for what is real and set limits.

• Be kind to yourself and take care of yourself.

• Find your strengths and become stronger.

• Build support for healing.

Studies show CBT works well for PTSD and other problems from abuse. Both short and long CBT can lower anxiety and sadness. Many survivors feel better for a long time after CBT.

EMDR

EMDR means Eye Movement Desensitization and Reprocessing. This therapy uses fast eye movements to help you with bad memories. EMDR works for big traumas and smaller ones like gaslighting. Your body reacts to all trauma in similar ways. EMDR can help you feel better even if your trauma is not obvious.

How EMDR helps:

1. You talk about memories in a safe place.

2. You use eye movements or tapping to process feelings.

3. You start to feel less pain from those memories.

Studies show EMDR lowers PTSD, sadness, and worry. It works for people with many kinds of trauma, including emotional abuse. You do not have to tell every detail, so EMDR feels easier for many people.

Group and Support Therapy

Group therapy and support groups let you meet others who have faced gaslighting. You share your stories and learn new skills. You can make friends and feel less alone. These groups teach you how to set limits. You get support from people who understand your pain. This can help you heal faster.

Common group types include:

• Psychoeducational groups: Learn about mental health and coping.

• Skills groups: Practice talking and learning about yourself.

• Cognitive behavioral groups: Change bad thoughts together.

• Support groups: Make friends and feel less alone.

Many survivors say group therapy makes them feel stronger and hopeful. Support from others helps you heal and bounce back.

Online Therapy

Online therapy for gaslighting lets you get help from home. You can use many websites to talk to licensed therapists. Online therapy is flexible and fits your schedule. It is good if you want privacy or cannot travel.

Here is a table with popular online therapy platforms:

Online therapy for gaslighting is becoming more popular. You can find therapists who know about emotional abuse and trauma. Many survivors use online therapy to get help quickly and easily.

Note: Special counseling, domestic violence therapy, and emotional abuse training are important for survivors. These programs give you special help and tools to heal.

Here is a table with different therapy types and what they focus on:

You have many therapy choices for gaslighting. Each one helps you heal and grow in your own way. You can pick what works best for you and start getting better.

Healing Process

Coping Skills

You might feel overwhelmed after gaslighting, but you can learn skills to help you heal. Many people find these coping skills helpful:

• Use self-affirmations like, “My feelings are valid.” This helps you trust your emotions.

• Try journaling. Write down what happened and how you feel. This makes your reality clear and helps you spot patterns.

• Make small decisions each day. Simple choices, like what to eat or wear, help you rebuild self-trust.

• Join therapy for gaslighting. A therapist can guide you through tough feelings and teach you new ways to cope.

• Set clear boundaries. Let others know what you will and will not accept.

• Find support from people who understand. Talking with others who have been through gaslighting can make you feel less alone.

Tip: Start with one skill at a time. Small steps can lead to big changes.

Emotional Regulation

Gaslighting can make your emotions feel out of control. Therapists use different types of therapy to help you manage these feelings. Here’s a quick look:

You can learn to pause, breathe, and name your feelings. These skills help you stay calm and make better choices.

Self-Esteem

Gaslighting often hurts your self-esteem. Therapy for gaslighting can help you build it back up. You can try:

• Reframing your thoughts. When you notice a negative thought, ask yourself if it’s really true.

• Cognitive restructuring. This helps you let go of the false stories someone else told you about yourself.

• Mindfulness. Pay attention to the present moment. This can help you feel more in control and less anxious.

Many people see their confidence grow as they practice these skills in therapy.

Trust and Boundaries

After gaslighting, trusting yourself and others can feel hard. You can rebuild trust and set healthy boundaries by:

• Setting emotional boundaries. Decide what you will share and with whom.

• Practicing self-validation. Remind yourself every day that your feelings matter.

• Reflecting on your experiences. Write down what happened to spot triggers and tell truth from lies.

• Working with a therapist. They can help you trust your own judgment again.

• Building self-efficacy. Achieve small goals to prove to yourself that you can do it.

• Developing assertiveness. Speak up for your needs and protect your peace.

• Surrounding yourself with supportive people. Choose friends who respect your limits.

Remember: You have the right to feel safe and respected. Healing takes time, but every step counts.

Choosing the Right Therapy

Assessing Needs

You might wonder where to start when looking for help. Everyone’s journey looks different, so it helps to think about what you need most right now. Here are some things you can do:

• Talk to a therapist who understands emotional abuse.

• Call hotlines like the National Domestic Violence Hotline for advice.

• Ask your workplace if they have an Employee Assistance Program (EAP).

• Think about your own story and what feels hardest for you.

• Look for signs of coercive control or patterns that make you feel unsafe.

• Make a safety plan if you worry about your well-being.

• Reach out to people you trust for support.

Tip: You deserve to feel safe and heard. Take your time and choose what feels right for you.

Finding a Therapist

Finding the right therapist can feel scary, but you have options. You want someone who listens and understands the effects of gaslighting. Here are some steps to help you:

1. Search for therapists who mention trauma, emotional abuse, or therapy for gaslighting in their profiles.

2. Ask friends or support groups if they know someone helpful.

3. Check online directories or use teletherapy platforms.

4. Make sure the therapist uses a trauma-informed approach.

5. Ask questions during your first meeting. You can ask about their experience with gaslighting survivors.

A good therapist will respect your pace and help you feel comfortable. You can always switch if it doesn’t feel like a good fit.

What to Expect

Starting therapy can feel new and strange, but you will learn a lot about yourself. In the beginning, you might:

• Learn how to spot manipulation and the signs of gaslighting.

• Practice trusting your own feelings and reality.

• Set boundaries and talk about them with your therapist.

• Get support from people who care about your healing.

Your therapist will help you build confidence and teach you ways to handle tough emotions. You will work together to set goals and celebrate your progress. Healing takes time, but each step brings you closer to feeling strong again.

You deserve to heal from gaslighting. Therapy gives you a safe place to talk and learn new ways to cope. Many people find that therapy helps them break free from trauma and feel strong again. Here’s what experts say:

You are not alone. Take the first step. Healing is possible, and your story matters.

FAQ

What signs show you might need therapy for gaslighting?

You may feel confused, anxious, or doubt your own memories. If you notice these feelings often, therapy for gaslighting can help you understand what happened and start healing.

How do you choose the right therapist?

Look for someone who understands emotional abuse. Ask questions about their experience with gaslighting. Trust your gut. If you feel safe and heard, you’re on the right track.

Can online therapy for gaslighting work as well as in-person sessions?

Yes! Online therapy for gaslighting gives you privacy and flexibility. Many people find it just as helpful as meeting face-to-face. You can choose what fits your life best.

How long does healing take?

Healing looks different for everyone. Some people feel better in a few months. Others need more time. You move at your own pace. Small steps count.

What if you feel nervous about starting therapy?

It’s normal to feel nervous. You can talk to your therapist about your worries. They will guide you and help you feel comfortable. You don’t have to rush.