"Healing from Gaslighting
(extracts)
Healing from gaslighting can take time and support. It requires distance and space from the abuser in order to reconnect to your reality and get grounded in what you actually felt and experienced. Here are some tips on how to get started:
Make ‘redirecting’ anchoring statements when you find yourself romanticizing your abuser or dismissing an abusive incident. The good news is, repetition can go the other way: we can repeat the truth until we finally believe in it, and ourselves again. Creating “anchoring statements” that help redirect you to the reality of the abuse are especially helpful when you find yourself doubting what you experienced and minimizing what you felt.
Seek self-validation and let go of your need to gain validation from the abuser. Abusive people are far too invested in their own agendas to ever validate your reality or confirm incidents of abuse. That is why it is important to establish No Contact or Low Contact
Consult trusted outsiders to do some much needed ‘reality testing.’ In the movie Gaslight, it is only when an inspector confirms that the gas lights are indeed flickering to the gaslighted wife, Paula, that she realizes that she was right all along. Find a mental health professional who is trauma-informed, knowledgeable about malignant narcissism and understands the dynamics of covert violence. Describe what you felt, heard and witnessed exactly how you experienced it rather than telling the story through your abuser’s narrative. Regaining your voice in a setting where you can be validated and listened to is essential to the healing journey. Some survivors may also benefit from telling their stories to other survivors, who know what it is like to be gaslighted and can resonate with their experiences.
Write your story and bring it into the context of longer-term behavioral patterns
This narrates the experience without ‘giving in’ to the gaslighting attempts of the abuser. It reframes the experience to recall the victim’s feelings during the interactions and to address what rights were violated. It also includes mention of a pattern of behavior – ‘Tom,’ as the victim notes, has a habit of disrespecting her wishes even though she has addressed the fact that name-calling makes her uncomfortable. The victim of gaslighting is then able to draw a conclusion based on a pattern of behavior that she sees reoccurring, rather than dismissing it as an isolated incident. This helps her to relieve some of the self-blame and cognitive dissonance as she reaffirms her reality and begins to trust herself again." (continues)
thoughtcatalog.com/shahida-arabi/2017/11/50-shades-of-gaslighting-the-disturbing-signs-an-abuser-is-twisting-your-reality/
www.mumsnet.com/Talk/womens_rights/3452784-Coercive-Control-a-need-for-better-awareness
freedomprogramme.co.uk/rules-of-the-game.php