Experiencing gaslighting at work can be incredibly distressing and can negatively impact your well-being and productivity. Gaslighting is a form of emotional manipulation where the perpetrator seeks to make the victim doubt their own perceptions, memories, and sanity. If you suspect you’re being gaslighted at work, here are some steps you can take:
- Recognize the Signs: Gaslighting can be subtle, but recognizing the signs is the first step to addressing it. Common signs include being constantly undermined, having your experiences dismissed or invalidated, feeling confused or doubting yourself more frequently, and feeling like you’re constantly walking on eggshells.
- Trust Your Instincts: If something doesn’t feel right, trust your instincts. Gaslighting often works by making you doubt yourself, so maintaining trust in your own perceptions is crucial.
- Document Everything: Keep a record of any incidents of gaslighting. Note down what was said or done, when it happened, and any witnesses present. Documentation can be valuable if you need to escalate the issue later.
- Seek Support: Talk to trusted friends, family members, or colleagues about what you’re experiencing. Having a support network can provide validation and perspective, helping you maintain your confidence and clarity.
- Set Boundaries: Clearly communicate your boundaries to the individual(s) engaging in gaslighting behavior. Let them know that you won’t tolerate manipulation or invalidation of your experiences.
- Confront the Behavior: If you feel safe doing so, confront the individual(s) directly about their behavior. Use “I” statements to express how their actions make you feel and assertively communicate your boundaries.
- Engage HR or a Supervisor: If the gaslighting persists or escalates, consider speaking to HR or a supervisor about the situation. Present your documented evidence and explain how the behavior is impacting your work performance and well-being.
- Consider Seeking Counseling: If the gaslighting is taking a toll on your mental health, consider seeking support from a therapist or counselor. They can provide you with coping strategies and support as you navigate the situation.
- Know When to Walk Away: In some cases, the gaslighting may be so pervasive or the workplace culture so toxic that it’s best to remove yourself from the situation. Know that it’s okay to prioritize your mental health and well-being by seeking employment elsewhere if necessary.
Remember that you deserve to work in an environment where you feel respected, valued, and supported. Don’t hesitate to take steps to protect yourself if you’re being gaslighted at work.