Skip to Content

How do you know if you are being manipulated by a narcissist?

Narcissistic manipulation can be incredibly damaging and difficult to recognize. Narcissists tend to use underhanded tactics to exploit and take advantage of others. If you suspect someone close to you may be a narcissist, here are some signs to watch out for.

What is narcissistic manipulation?

Narcissistic manipulation involves using covert, underhanded tactics to control, exploit, or exert power over someone. Narcissists are focused on their own interests and often use manipulation tactics to meet their own needs without considering the needs of others. These manipulative tactics can include:

  • Guilt-tripping
  • Gaslighting
  • Projecting blame
  • Exaggerating emotions
  • Withholding affection
  • Lying or fabricating information
  • Using positive reinforcement inconsistently

The overall goal is to seize control over the relationship on the narcissist’s terms. This allows them to meet their own needs and wants without compromise. The manipulation may seem benign at first, but over time it can cause the victim to question their own reality and become dependent on the narcissist.

Signs you may be dealing with a narcissistic manipulator

Narcissists can be skilled manipulators and their tactics may go undetected for some time. However, there are red flags to recognize that can help reveal whether you are being manipulated. Signs of narcissistic manipulation include:

  • Hot and cold behavior – They shower you with praise, flattery and affection when they want something, but withdraw warmly entirely when upset or challenged.
  • Blaming others – They rarely take accountability for mistakes or wrongdoings. Instead, they shift blame and responsibility onto others, including you.
  • Hypersensitivity – They have huge reactions to even the smallest criticisms. Everything is taken as a personal attack.
  • Lack of empathy – Your feelings, needs and concerns are dismissed, minimized or ignored. There is little care or consideration for your experience.
  • The victim/martyr complex – They often paint themselves as the victim in situations to garner sympathy and validation.
  • Grandiose sense of self – They have an over-inflated sense of skills, accomplishments and entitlements. Your own expertise may be devalued.
  • Manipulative flattery – Over-the-top, insincere compliments may be used to idealize you when it suits them. But it is ultimately agenda-driven.
  • Masks in public – In public, they may act perfectly charming, respectable and well-composed. But they show a very different side behind closed doors.
  • Feeling on edge – Conversations often feel like navigating a minefield where you don’t know what might set them off. Tension, anxiety and walking on eggshells are common.

Gaslighting: A common narcissistic manipulation tactic

One of the most insidious manipulation tactics narcissists employ is gaslighting or making someone question their own reality. As the name suggests, it is about dimming someone’s light or distorting their reality just enough that they no longer trust their own judgment. Signs of being gaslighted include:

  • They outright deny saying or doing something that you clearly remember happening.
  • They trivialize your thoughts, feelings, perceptions and lived experiences.
  • They suggest you have a faulty memory or are too sensitive when you recall details accurately.
  • They insist external facts, events or sources support their version of reality, not yours.
  • They discredit sources you trust, calling them unreliable, crazy, or unstable.
  • They warn others about your supposed instability, hoping to isolate you.
  • They claim not to understand something very obvious or straightforward that you’ve stated.
  • They distract, divert and digress during conversations to confuse you.

Over time, this persistent distortion of reality can make victims profoundly confused and insecure. They may even start blaming themselves, apologize unnecessarily or lash out from the stress.

Why do narcissists manipulate?

Narcissists manipulate for a few key reasons:

  • Need for power/control – Exerting control makes them feel powerful and fuels their grandiose sense of self.
  • Need for validation – Manipulating others helps them regulate their self-esteem through compliments, reassurance and admiration.
  • Need for a narcissistic supply – They require continual external validation called a “narcissistic supply”. People are seen as tools to provide this.
  • To meet their agenda – Manipulation helps impose their will, needs and desires onto others.
  • Masking insecurities – Manipulation conceals and compensates for deep-rooted insecurities tied to shame, inadequacy and fragility.

In a nutshell, manipulation helps them construct a narrative where they are special, powerful, superior and in control. The goal is to prop up a fragile ego and get their needs met no matter the cost.

Examples of narcissistic manipulation tactics

Narcissists may use an array of different manipulation tactics tailored to the situation. Here are some common examples:


  • “After everything I’ve done for you, you still choose them over me.”
  • “I cooked dinner for us and you’re just going to work late again.”
  • “I sacrificed so much for this relationship and this is how you repay me.”

Playing the victim

  • “I’m so depressed now that you don’t want to see me anymore.”
  • “After all I went through in my childhood, I can’t believe you’re treating me this way.”
  • “I guess I just care too much. It’s so hard being this nice all the time.”


  • “You’re so selfish. You never help me out.”
  • “You are so lazy and unmotivated. I can’t rely on you for anything.”
  • “Wow you’ve gained so much weight. It’s really concerning.”

Projecting blame

  • “I wouldn’t have gotten so angry if you just listened to me in the first place.”
  • “You know I hate waiting for you. It’s your fault I got upset.”
  • “I can’t help yelling when you make so many mistakes. You need to be more careful.”

Withholding intimacy

  • Refusing physical intimacy after a perceived slight or criticism
  • Using intimacy only as a reward when you have pleased them
  • Threatening to pursue other partners if you don’t comply with their demands


  • Lying about what they said or did when caught red-handed
  • Fabricating stories to justify their behavior or make you look unstable
  • Exaggerating credentials or accomplishments to seem superior

These tactics combine to erode emotional security. Victims become conditioned to meet the narcissist’s expectations at all costs.

Why is it so difficult to recognize narcissistic manipulation?

Narcissistic manipulation can fly under the radar for several reasons:

  • At first, a narcissist’s charm may mask their true intentions.
  • Their manipulation starts subtly and increases gradually over time.
  • Their tactics can be hard to recognize when you’re emotionally invested.
  • They are adept at rationalizing their behavior when confronted.
  • They mix positive reinforcement with manipulation, creating a trauma bond.
  • Pointing out their behavior may only escalate manipulation or retaliation.

Victims may explain away or downplay red flags to avoid conflict. Narcissists also deliberately target empathetic and forgiving people who avoid harsh truths.

How narcissistic manipulation impacts the victim

The cumulative effect of narcissistic manipulation tactics can be extremely damaging:

  • Plummeting self-esteem and constant self-criticism
  • Anxiety, depression and high stress
  • Withdrawal from friends, family and enjoyable activities
  • Difficulty making decisions or trusting perceptions
  • Physical health impacts like weight change, disrupted sleep
  • Emotional instability – frequent anger, sadness, defensiveness
  • Addictive behavior – substance abuse, gambling, risk-taking
  • Codependency – enabling or covering for the narcissist

Victims often do not realize how traumatized they have become until they finally get distance from the narcissist. The manipulation wears away at feelings of self-worth, confidence and emotional security over time.

How to break free from narcissistic manipulation

If you realize you are being manipulated, here are steps to break free:

  • Tune into your intuition and recognize when something feels off.
  • Document incidents so you have a record of what actually happened.
  • Set clear boundaries about acceptable behavior and enforce them.
  • Call out manipulation directly rather than explaining it away.
  • Build a support system of friends, family and professionals you can trust.
  • Work with a professional therapist specializing in narcissistic abuse.
  • Make a safety plan if you fear an escalation in retaliation.
  • Consider ending the relationship altogether if the narcissist refuses to change.

The most important thing is realizing your worth and removing yourself from the narcissist’s sphere of control. Their tactics only work if you play along. You deserve genuine, healthy relationships built on mutual love and respect.

Warning signs you may be dealing with a narcissist

Here are some key warning signs that you may be involved with a narcissistic personality:

  • They dominate conversations and constantly steer topics back to themselves.
  • They believe they are more attractive, intelligent, important, etc. than they really are.
  • They exaggerate accomplishments, talents, contacts, and success.
  • They feel entitled to special treatment, obedience, and admiration.
  • They exploit others without guilt or remorse.
  • They are preoccupied with fantasies of power, success, beauty, etc.
  • They require constant praise, compliments, and validation.
  • They become enraged or hurt when criticized. Their reactions seem out of proportion.
  • They fail to recognize other people’s needs, priorities, and feelings.
  • They feel jealous and threatened by others’ success.

If many of these ring true, take it seriously. Many narcissists are skilled at rationalizing behavior, faking remorse, or temporarily mirroring emotions to confuse targets. Pay attention to patterns over time rather than excuses or apologies after the fact.

Risk factors for narcissistic manipulation

Certain traits and circumstances can increase your risk of manipulation:

  • Over-empathizing with others
  • Minimizing or explaining away red flags
  • Having low self-confidence
  • Valuing avoid conflict
  • Craving love, excitement, or validation
  • Having a caretaker, people-pleaser personality
  • Being emotionally or financially dependent
  • Having a history of abuse or family dysfunction
  • Being in an unequal relationship dynamic

Narcissists frequently target people who will go above and beyond to keep the peace, avoid rocking the boat, or try to prove themselves worthy. Learning to set healthy boundaries and recognize your worth can lower your risk.

When to seek professional help

Seeking professional support can be critical to recognize and recover from narcissistic abuse. Consider seeking help if you:

  • Are experiencing any signs of manipulation
  • Feel confused, anxious, depressed, or emotionally drained
  • Are questioning your own judgment or reality
  • Are being threatened or fear things may become physically unsafe
  • Have difficulty imagining leaving or feel you have no options
  • Feel unsupported by friends and family
  • Want help rebuilding self-worth outside the relationship

Therapists can provide coping strategies tailored to your situation. Having an objective third-party validate your experiences can also be extremely helpful. You do not have to manage narcissistic abuse alone.


Narcissistic manipulation can be difficult to recognize, but there are definite patterns and warning signs. Learning common tactics like gaslighting, blaming, and guilting can help you identify manipulation when it occurs. Documenting incidents, trusting your intuition, and building support systems are key to resisting a narcissist’s distorting influence. While extracting yourself from the relationship may be challenging, you deserve to be treated with genuine care, not as a pawn in someone else’s agenda. Seeking professional help can aid the healing process. With work, you can regain your sense of self and build relationships where you feel respected, secure and valued.