Gaslighting at Work: How to Spot It and Protect Your Mental Well-Being 

Gaslighting at work: how to spot it and protect your mental well-being

Gaslighting in the workplace is more common than many realize. This subtle form of psychological manipulation can make you question your perceptions, memory, or even your sanity. Over time, it can lead to self-doubt, anxiety, and significant harm to your mental well-being. Recognizing the signs of gaslighting is the first step to reclaiming your confidence and peace of mind.

What is workplace gaslighting?

Gaslighting occurs when someone deliberately distorts reality to make you doubt yourself. Examples in the workplace include:

• Denying conversations or events: “I never said that,” even when you’re certain they did.

• Shifting blame: Making you feel responsible for their mistakes or shortcomings.

• Undermining your competence: Subtly or overtly suggesting that your work isn’t good enough, despite evidence to the contrary.

• Isolation tactics: Excluding you from meetings or withholding critical information.

How to protect your mental well-being

Over time, gaslighting can erode your self-esteem and lead to anxiety, depression, and burnout. You may begin to question your abilities, feel powerless, or dread going to work. Taking proactive steps is essential in order to protect your mental well-being.

• Document everything: Keep a record of conversations, emails, and incidents. Written evidence can help you validate your experiences.

• Trust your instincts: If something feels off, honor that feeling. Gaslighting thrives on making you doubt your intuition.

• Seek validation: Talk to trusted colleagues or friends outside of work. They can provide perspective and support.

• Set boundaries: Assert yourself calmly and clearly. For example, “I need clarity on the expectations for this project to avoid misunderstandings.”

When to escalate or exit

If gaslighting persists, it may be time to take further action. Consider whether it could be in your best interest to report the behavior to HR or a higher up that you trust. Alternatively, you may wish to explore other job opportunities — at the end of the day, your mental health and well-being are worth more than any job. Whatever decision you make, think about connecting with professional support — a therapist can help you navigate the emotional toll of workplace gaslighting and rebuild your confidence.

You deserve respect and clarity

No one should endure manipulation at work. Recognizing gaslighting and taking steps to protect yourself is an act of self-respect and empowerment.

If you’re struggling to cope with workplace gaslighting, our therapists are here to help. Schedule a free phone consultation today to start your journey toward healing and resilience.