Gaslighting has gone from a somewhat obscure term to one thrown around on TikTok like no tomorrow. Unlike another popular term—narcissism—gaslighting won't result in a clinical diagnosis.
"Gaslighting is a pop psychology term for a toxic relationship dynamic when someone manipulates another into believing that their experience is crazy or false," Dr. Brian Tierney, Ph.D . , a psychologist known as The Somatic Doctor. "The gaslighter hides in faux innocence as they systematically attempt to convince another person that they are the source of a problem, and if it works well, then the gaslit person will be left doubting their sense of self and sanity."
In other words, don't mistake "pop psychology term" for harmless. Psychologists share two common types that are most at risk. They also explained why and what to do.
Related: If You Answer 'Yes' to Any of These 5 Questions, You May Be in a Gaslighting Relationship, Says a Psychologist
The Two Types of People Most Likely To Experience Gaslighting, According to Psychologists
"Those most at risk for gaslighting typically fall into two categories: those with low self-esteem and those with a history of trauma," shares Dr. Catherine Nobile Psy.D ., the director of Nobile Psychology.
Understanding your risk for gaslighting is essential, especially if you or someone you love falls into these two categories.
"By identifying these vulnerable groups, we can create targeted strategies to offer support, raise awareness and foster environments that enhance resilience and self-understanding," Dr. Nobile says. "Additionally, informing potential victims about the signs of gaslighting equips them to identify and combat manipulation."
Related: The 10 Earliest Signs of Gaslighting to Look Out For, According to Psychologists
Why Low Self-Esteem Puts Someone at Risk for Gaslighting
People with low self-esteem are at a high risk for gaslighting.
"People with low self-esteem often lack confidence in their worth and abilities, making them more prone to manipulation," Dr. Nobile says. "They tend to seek validation from others, which can be exploited by a gaslighter who undermines their self-confidence and makes them doubt their perceptions."
Another psychologist echoes these sentiments.
"Individuals with low self-esteem do not view themselves in a positive light," says Dr. Ernesto Lira de la Rosa, Ph.D ., a psychologist and Hope for Depression Research Foundation media advisor. "They also downplay their strengths and are overly critical of themselves. When someone gaslights them, they are more likely to believe that individual. They are also more likely to doubt their reality due to their low self-esteem."
Related: 13 Red Flags of Gaslighting at Work and How to Respond, According to Psychologists
Why People With Trauma History Are More Prone To Gaslighting
This one feels particularly unfair given that people with a history of trauma, such as from assault, have already been through so much. Unfortunately, that's why they are at such a higher risk of being gaslit.
"Trauma can have long-lasting effects on a person's mental health, including increased anxiety, fear and difficulty trusting their judgment," Dr. Nobile explains. "These traits make them vulnerable to gaslighters, who can manipulate their already fragile sense of reality by reinforcing feelings of confusion and self-doubt."
The gaslighting will likely only make things worse for the person.
"This manipulation can deepen the trauma, creating a cycle of dependency and further diminishing their sense of self," Dr. Nobile says.
Related: 6 Telltale Signs You Experienced Chronic Gaslighting as a Child, According to a Psychotherapist
What To Do if You're Being Gaslit
1. Learn about gaslighting
Awareness is the first step toward healing—you can't fix something you aren't sure is a problem.
"It is crucial to gain a solid understanding of what gaslighting entails," Dr. Nobile explains. "By learning about manipulation tactics and identifying their signs, you can more easily spot when someone is trying to distort your sense of reality. This awareness empowers you to stand firm and protect your perception, reducing the feeling of vulnerability."
Related: 9 Subtle Signs of Gaslighting That Are Often Easy to Miss, According to Psychologists
2. Talk to someone you trust
People with low self-esteem or a trauma history may have trouble opening up or trusting someone. However, speaking with a trusted friend, family member or therapist can be critical to healing from gaslighting.
"Since you may not trust your own intuition when someone gaslights you, it can be helpful to check things out with a trusted friend or colleague," Dr. Lira de la Rosa says. "They can offer you their perspective that may be more objective and help you recognize ways that someone may be gaslighting you."
Dr. Tierney suggests looking for a therapist who provides "assertiveness training."
"Many therapists work with assertiveness, though they may not call their therapy 'assertiveness training,'" Dr. Tierney says. "Shop around for therapists—give yourself permission to say no."
Related: 5 Telltale Signs of Gaslighting in a Friendship, According to Psychologists
3. Keep records
Gaslighters like to warp your sense of reality. Keeping receipts can help you validate the truth.
"Documenting conversations, events and your feelings provides concrete evidence of manipulation," Dr. Nobile says. "This record can help clarify your experiences, offer reassurance and be a valuable tool if you need further support or validation."
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