The Physical Signs You Didn’t Know Were Trauma Responses

“If your body has been acting like it’s in a horror movie even though your life looks normal to the world around you — this post is for you.”

Many survivors of covert narcissistic abuse experience physical symptoms that seem random or mysterious — jaw tension, chest tightness, digestive issues, sleep problems, eye twitches, and even buzzing in the ears. What most people don’t realize is that these symptoms aren’t random at all. They’re your body’s way of communicating: a map of what you have survived.

Even if your mind hasn’t fully recognized the abuse, your body certainly has. And while doctors may run tests and say, “Everything looks fine,” your symptoms are telling a different story — one of survival and adaptation.

How Trauma Lives in the Body

Think of your body like a messenger. Just as hunger tells you when it’s time to eat, your physical sensations are messages that something in your environment is unsafe or stressful.

Trauma triggers signals like:

• Danger

• Overwhelm

• Emotional suffocation

• Hypervigilance

• Unmet needs

• Unsafe environments

When ignored or misunderstood, these messages can feel like problems — chest tightness feels like a heart problem, jaw tension like a dental issue, ear ringing like hearing damage. But in reality, your body is trying to keep you safe.

Tinnitus: The Sound of Hypervigilance

Buzzing or ringing in the ears often spikes during stress. This is trauma-related tinnitus — a sign your nervous system is on high alert. Factors include:

• Increased auditory sensitivity

• Tight shoulders and jaw tension

• Adrenaline affecting inner-ear function

What helps:

• Slow breathing and grounding

• Jaw and neck relaxation

• Weighted objects or pressure to signal safety

• Noticing spikes as cues rather than defects

Jaw Clenching: The Silent Armor

Almost every survivor I’ve worked with experiences jaw tension. The jaw becomes a gatekeeper, holding in thoughts and emotions that feel unsafe to express. This protective mechanism develops from:

• Unspoken thoughts

• Swallowed emotions

• Fear of conflict

• Needing to stay quiet to stay safe

Tips for relief:

• Progressive jaw release exercises

• Dropping the tongue from the roof of the mouth

• Slow, intentional exhalation

• Gentle massage around the temples and jaw

• Awareness of anticipatory clenching

Eye Twitches: Tiny Muscles Carrying a Huge Load

Eye twitches are another common but misunderstood trauma response. They arise from:

• Constant scanning for threat

• Muscle fatigue from micro-bracing

• Suppressed emotion

• Sleep deprivation

Tips for relief:

• Close your eyes briefly to reset muscles

• Warm compresses over eyes

• Softening the brow intentionally

• Reducing screen time before bed

• Magnesium support

• Grounding to downshift the nervous system

Chest Tightness & “Heart Armor”

Chest tightness is often misunderstood as anxiety. For trauma survivors, it’s a protective shield over vulnerability. It develops when you:

• Avoid emotional expression

• Learn your feelings aren’t safe

• Regulate someone else’s emotions

• Shrink your presence

Ways to soften chest armor:

• Lie with a rolled towel under the spine

• Open-armed stretches

• “Heart breathing” visualization

• Gentle chest tapping to activate the vagus nerve

Digestive Distress: When Safety Shuts Down the Gut

When the nervous system is in fight-or-flight, digestion shuts down. This can cause:

• Bloating

• Nausea

• IBS

• Loss of appetite or overeating

Tips to support your gut:

• Eat slowly and mindfully

• Warm meals to relax stomach muscles

• Belly breathing to massage digestive organs

• Ground your feet while eating

Sleep Disturbances: The Body That Refuses to Power Down

Survivors often struggle to sleep, even when exhausted. Nighttime triggers include:

• Anticipation of conflict

• Past unpredictability

• Hypervigilance learned over years

Sleep-supporting strategies:

• Predictable bedtime routines

• Weighted blankets

• 4-8 breathing patterns

• Journaling unfinished thoughts before bed

• Reducing stimulation and creating symbolic safety

What All These Symptoms Have in Common

Every symptom — jaw tension, chest tightness, digestive issues, tinnitus, eye twitching, or sleep disturbances — stems from one truth: your body adapted to an unsafe environment. These are not signs of weakness. They are evidence of your resilience, your survival, and your strength.

Ways to support your body as it heals:

1. Notice the pattern: When do symptoms spike?

2. Regulate before you investigate: Slow your breath, feel your presence.

3. Reduce internal pressure: Identify what you’re anticipating.

4. Release tension gently: Jaw release, shoulder rolls, grounding.

5. Build safety rituals: Warm showers, music, dim lights, predictable rhythms.

Your body has been speaking for a long time. It is time to start listening.

If you’re experiencing these physical symptoms, know this: you are not failing. You are not imagining it. Your body is communicating its survival story — and with awareness, grounding, and consistent care, healing is possible.

Fawning Is Not Codependency: Understanding the Difference After Living With a Covert Narcissist

Many survivors of covert narcissistic abuse are told—by therapists, friends, books, or even themselves—that they’re codependent. But what they were actually doing… was fawning.

Fawning is a trauma response—a survival mechanism your nervous system uses in unsafe or unpredictable environments. Confusing fawning with codependency keeps many survivors stuck in shame and self-blame. Today, we’ll break down the difference and explain why it matters for your healing.

Why We Confuse Fawning With Codependency

At first glance, fawning and codependency can look similar:

• Both involve people-pleasing.

• Both appear compliant from the outside.

• Both prioritize another person over yourself.

• Both can make you lose your sense of self.

But the why behind these behaviors is completely different.

What Fawning Really Is

Fawning is a trauma response, like fight, flight, or freeze—but socially focused. Its message is:

“If I can calm you down, I stay safe.”

It’s involuntary, automatic, and activated by emotional danger, such as:

• Silent treatment

• Passive-aggressive behavior

• Sudden mood drops

• Explosive anger

• Cold withdrawal

• Unpredictable criticism

• Guilt trips

Fawning often appears in relationships where leaving feels impossible—emotionally, financially, socially, spiritually, or physically.

Example: The Silent Dinner Table
You sit down to dinner. The air is tense. He sighs loudly. Your stomach drops. Without thinking, you fawn: asking cheerful questions, offering drinks, apologizing unnecessarily. Not because you wanted his approval, but because your body believed: If I soothe him, I might survive the night.

What Codependency Really Is

Codependency is a learned pattern, not a survival response. It often develops from childhood experiences, beliefs about self-worth, and habits of caretaking. Its message is:

“If I can fix you, maybe you’ll love me.”

Codependency appears in safe, non-threatening situations, like helping a friend through repeated crises—not out of fear, but out of a desire to feel needed or valued.

Example: The Friend Who Can’t Get It Together
Your friend calls overwhelmed. You cancel your plans to help her finish a project, not because you’re afraid of punishment, but because you feel responsible for her happiness. This is codependency.

Side-by-Side Examples

1. Saying “It’s Okay”

• Fawning: You minimize your hurt in response to a partner’s anger to avoid emotional punishment.

• Codependency: You minimize your hurt to avoid conflict or awkwardness with someone who isn’t threatening.

2. Prioritizing Someone Else’s Needs

• Fawning: You take out the trash at 10 p.m., exhausted, because your partner’s sigh signals potential danger.

• Codependency: You stay late helping a co-worker because you feel responsible for her success and fear disappointing her.

3. Walking on Eggshells

• Fawning: You tiptoe around a partner’s moods because one wrong word could trigger emotional punishment.

• Codependency: You hold back your opinions or desires to maintain connection with someone safe but important to you.

The Nervous System Test

When adjusting your behavior for someone, ask yourself:

• Am I doing this because I’m afraid of what will happen if I don’t? → That’s fawning.

• Am I doing this because I think I need to be this way to be loved or accepted? → That’s codependency.

Your body already knows the difference—this test simply helps your awareness catch up.

Why This Distinction Matters

Many survivors blame themselves for behaviors that were never voluntary:

• “I should’ve had better boundaries.”

• “Why did I let him treat me that way?”

• “I’m the type who just loses themselves in relationships.”

Here’s the truth: You didn’t lose yourself. You protected yourself.

Fawning is not a personality flaw—it’s a survival response. Recognizing this distinction removes shame and opens the door to healing.

Final Thoughts — You’re Not Broken

If you take one thing away, let it be this:

Fawning is not a personality trait. It is not a flaw. It is your nervous system trying to save you.

You deserve to heal without the weight of undeserved self-blame. Your story matters. Your responses made sense. You are not weak—you were surviving.

Now, in safety, you get to learn a new way to live… where survival is no longer the goal. Freedom is.

How Unsafe People Erase Your Reality — And Safe People Restore It

Have you ever experienced something intense or frightening and wanted to share it… only to have the person in front of you dismiss it? This is one of the most subtle and confusing ways relationships shape our reality — and how some people can either restore your trust in yourself or make you doubt your own experiences.

This story isn’t just about a scary moment I had on the water — it’s about what happens after danger, and why the people around us matter so much.

Paddling Through Fight-or-Flight

It all started with a mama alligator while I was kayaking. My brain told me, “Nope, just skin, nothing to worry about,” but my body was in full survival mode. My arms were shaking, my breath short, my heart pounding.

After escaping the immediate danger, my nervous system was still on high alert. I was confused, trying to make sense of the adrenaline surging through me. Questions flooded my mind:

• Did that really happen?

• Was I imagining it?

• Maybe it wasn’t that big of a deal?

If you’ve ever lived with someone who constantly dismissed your feelings, minimized your experiences, or made you feel “too sensitive,” this moment will feel painfully familiar. That mental fog, that uncertainty — it’s exactly how emotional abuse can condition you to doubt yourself.

The Power of Safe People

When I reached my friend after the incident, she didn’t laugh. She didn’t dismiss me. She didn’t correct me or tell me I was being dramatic. Instead, she asked:

• “What did it look like?”

• “How big was it?”

• “Are you okay?”

• “Tell me what happened.”

Her curiosity, calmness, and genuine concern allowed me to feel safe. My nervous system slowly settled. My adrenaline subsided. For the first time in a while, I could trust my own experience.

This is what psychologists call co-regulation: when someone safe helps your nervous system return to balance. Their steadiness reminds your body and brain that it’s okay to feel, to process, and to trust yourself again.

The Danger of Unsafe People

Now imagine if I had reached my ex-husband instead. His response might have been:

• “That wasn’t an alligator.”

• “You’re overreacting.”

• “It was just a log.”

• “You always make things bigger than they are.”

This is what emotional abuse looks like in practice. Slowly, it erodes your perception of reality. You start to doubt your instincts, your memory, your very sense of what’s true. Over time, you can become dependent on their version of events — losing sight of your own reality entirely.

Why This Matters

When your nervous system is flooded with fear or adrenaline, your rational brain is offline. You’re vulnerable. You’re trying to process trauma — big or small — and your mind searches for safety.

• Safe people help you land back in your body and reclaim your reality.

• Unsafe people make you doubt yourself, creating dependency and confusion.

This is how covert narcissistic abuse subtly steals your sense of truth — not through outright force, but through constant dismissal and correction.

Healing Through Validation

A few days after the kayaking incident, my friend validated my story again. She remembered the exact details — the color, the snout, the way the alligator looked.

She didn’t just validate the story. She validated me: my ability to notice, interpret, and remember. That validation reminded me that my perceptions mattered and that I could trust my own eyes again.

For survivors of covert narcissistic abuse, this is a crucial reminder: healing begins when someone else believes you. It grows when you are safe. And it deepens when you are supported instead of silenced.

When Reality Has Been Stolen

For many people, emotional abuse isn’t just about big dramatic events — it’s the slow, constant erasure of reality:

• Your feelings dismissed

• Your needs minimized

• Your instincts overridden

• Your stories corrected

Over time, you shrink, edit, and doubt yourself — doing to yourself what others have been doing all along. It’s exhausting, disorienting, and isolating.

The Path to Healing

Recovery begins the moment you are believed. It strengthens with safe connections. Your nervous system needs:

• People who help you process instead of suppress

• People who help you feel instead of shut down

• People who help you return to yourself instead of disconnect

You deserve to trust yourself. You deserve to reclaim your reality. And it’s never too late to start.

Takeaway

Sometimes, the real danger isn’t the threat itself — it’s coming home and telling the wrong person about it. Safe people restore your reality. Unsafe people take it away.

Piece by piece, moment by moment, safe connection by safe connection, you can get your reality back. And in that process, you can finally learn to trust yourself again.

Pull Back Your Supply: Seeing the Genuine Nature of Your Relationship

Have you ever wondered what would happen if you stopped pouring all your energy into that special someone?
What if you shifted even a small portion of that energy into yourself—your well-being, your hobbies, your friendships, your peace?

Here’s the thing: in a healthy relationship, that shift would be welcomed, even celebrated.
But in a relationship with a covert narcissist, it exposes the truth like nothing else.

Pulling back your supply isn’t about being mean. It’s about watching, listening, and learning what’s really underneath.

Because sometimes, self-care is more than bubble baths and candles. Sometimes, it’s the ultimate test of whether your partner can survive without your constant attention.

What Is “Supply”?

Let’s start with this: supply is your attention. Your emotional labor. Your caretaking.

It’s every time you smile to keep the peace.
Every time you anticipate their needs before they even say them.
Every time you carry the weight of their moods, disappointments, and messes.

Covert narcissists don’t thrive on their own—they survive by siphoning your energy.
And many of us don’t even realize how much we’re giving away until we’re empty.

One woman told me,

“I didn’t notice it at first. It started small—running errands, fixing his plate, answering his texts right away. But years later, I realized I couldn’t remember the last decision I made that was just for me.”

That’s supply. And you’ve been feeding it.

The Test of Pulling Back

So what happens when you stop?

What happens when you take one small step back—not in cruelty, but in self-care?

Maybe you go for a walk after dinner instead of watching TV together.
Maybe you say, “I think I’ll spend Saturday painting,” instead of bending over backward for their plans.
Maybe you go to bed early with a book instead of waiting up for them.

This is not punishment. It’s a shift—a reclaiming of your life.
And it’s one of the most powerful ways to see the genuine nature of your relationship.

What Healthy Love Looks Like

If you’ve never been in a healthy relationship, you might not know what one looks like.

In a healthy relationship, pouring energy into yourself isn’t a crisis. It isn’t betrayal. It’s balance.

Your healthy partner enjoys space to pour into themselves too. They understand that your self-care is part of the rhythm of life.

They know that a healthier you means a healthier relationship.

A healthy partner says things like:

“You should go for your run—I’ll get dinner started.”

“Take that class—you’ve wanted to for ages.”

“I’ll miss you, but I want you to go on that trip with your friends.”

One listener told me about the first time she took a yoga retreat for the weekend. She was terrified to tell her husband—she expected criticism or guilt.

Instead, he packed her a snack bag and said,

“I’m so proud of you for doing this for yourself.”

She cried. She said, “It was the first time I had ever been encouraged like that.”

That’s the bar. That’s what love should look like.

In healthy love, your self-care is not a threat—it’s part of the relationship.

What Happens with a Covert Narcissist

Now let’s look at the other side.

In a relationship with a covert narcissist, that same shift—the one that’s celebrated in a healthy partnership—becomes a threat.

The moment your attention shifts, they panic.

They don’t have a solid sense of self. They survive by attaching to you and draining your energy. When your energy turns inward, it exposes their emptiness.

Instead of celebrating your self-care, they resent it.
Instead of saying, “I’m glad you’re taking care of yourself,” they send messages, either loudly or silently:

“How dare you take your eyes off me?”

It comes out in two main ways:

Explosions – Anger, accusations, emotional outbursts.
Implosions – Sulking, withdrawing, the cold silence that fills the room like fog.

Explosions: The Tantrums of Control

Explosions can look like:

• Yelling or dramatic fights

• Guilt trips: “You never loved me anyway.”

• Threats of abandonment: “Why don’t you just leave if you don’t want to spend time with me?”

It’s like living with a toddler who missed a nap. The tantrums erupt because you stopped clapping for their performance.

Implosions: The Quiet Punishment

Implosions are quieter but just as damaging. They withdraw. They turn their back to you in bed. They give you the silent treatment.

One woman told me,

“The silence was worse than yelling. At least with yelling, I knew where I stood. But with silence, I felt like I was drowning in a void.”

That’s the covert part of covert narcissism—it’s not always loud. Sometimes it’s the absence of connection that hurts the most.

The Childlike Core

When you stop feeding a covert narcissist, you get to see what’s underneath.

Pulling back your supply forces the truth into the light.

One survivor told me,

“The day I skipped folding his laundry and went for a run instead, he lost his mind. Over laundry. That’s when I saw it—he didn’t love me. He loved what I did for him.”

That’s not partnership. It’s a childlike desperation for attention.

Picture a toddler in the grocery store who isn’t allowed to have a candy bar.
There’s crying, stomping, dramatic collapsing on the floor.

The only difference with a covert narcissist is that they’re taller and pay taxes.

Healthy adults can self-soothe.
They can be alone.
They can celebrate your independence.

A covert narcissist cannot. Their survival depends on you never looking away.

Practical Ways to Pull Back Your Supply

Here are small ways to start reclaiming yourself:

• Reclaim small choices. Order the food you want. Watch the movie you prefer.

• Take up space. Sit with your book instead of engaging in their drama.

• Say no. Decline a request that drains you.

• Invest in yourself. Join a class. Take a walk. Explore something new.

Each small act of independence heals you—and reveals them.

What to Expect

When you pull back your supply, expect backlash. Expect guilt trips. Expect tantrums or silence.

But also expect clarity.

Because if your relationship cannot survive you taking care of yourself, it’s not a partnership. It’s a contract where you keep giving, and they keep taking.

Reflection Exercise

Try this:

1. Choose one small act of self-care this week.

2. Notice their reaction—without explaining or defending.

3. Journal what you observed. Ask yourself:

   • Did I feel supported or punished?

   • Did their response leave me lighter or heavier?

That reflection may reveal more than words ever could.

The Takeaway

Pulling back your supply is not about cruelty—it’s about honesty.

Because love celebrates your independence. Control punishes it.

If your partner supports your self-care, there’s health.
If they punish it, there’s your truth.

Your worth isn’t found in endlessly giving yourself away.
Your worth is already inside of you.

It’s time to reclaim it.

Leaving a Covert Narcissist: The 3 Stages of Physical, Emotional, and Mental Freedom

People often ask, “Why don’t you just leave?”
But if you’ve ever been in a relationship with a covert narcissist, you know — it’s not that simple.
Leaving isn’t just about walking out the door. It’s about leaving in stages: physically, emotionally, and mentally.

If the relationship is physically abusive, your body usually leaves first. Your survival instincts take over.
But when it’s emotionally abusive, it’s your heart that leaves first — long before your body can pack a bag.
And then there’s the mental leaving — the hardest and slowest part. Even years later, you might still find them living rent-free in your head, criticizing your choices and haunting your thoughts.

Leaving a covert narcissist isn’t a one-time event. It’s a process — one that unfolds layer by layer, one step at a time.

Stage 1: Leaving Physically

In physically abusive relationships, the danger is visible. Your body becomes the target, and your nervous system knows it’s not safe.
Many survivors describe it like this: “I grabbed my kids, I grabbed a bag, and I ran out the door in the middle of the night.” There’s often no time to plan. Just instinct. Just survival.

But here’s what outsiders often don’t understand — you can leave physically, and still feel tied emotionally and mentally.
Your body might be safe, but your soul is still tangled in the what-ifs, the apologies, the good memories. You may even feel guilty for leaving.

Think of it like slamming the door on a burning house — you’re safe from the flames, but the smoke still lingers in your lungs.

Stage 2: Leaving Emotionally

Emotional abuse works differently. There are no visible bruises, but the damage runs deep — the slow erosion of your self-worth, the endless gaslighting, the feeling that you’re never enough.

In these relationships, you leave emotionally long before you leave physically.
You stop feeling love. You stop feeling safe. You stop feeling you.

One client once told me, “I was gone two years before I ever moved out. My heart had checked out, but my body was still in the house.”

You start pulling away quietly. You stop sharing your inner world because it’s never safe. You stop hoping for change because you’ve learned it never comes.
And little by little, you begin whispering to yourself: This is abuse. This is not love. This is not okay.

Eventually, that emotional distance becomes the foundation for physical freedom.

Stage 3: Leaving Mentally — The Final Step

This is the hardest one — because leaving mentally means reclaiming your own mind.
You might have left physically and emotionally, but their voice still echoes in your head. You second-guess yourself, wondering how they’d react. You replay old arguments in your mind, still trying to defend yourself to someone who’s no longer even there.

That’s what it means to not yet be free — when their voice still has power, even in their absence.

Leaving mentally means rewriting your inner dialogue. It means catching that familiar voice that says, “You’ll never get anything right,” and replacing it with your own.
It means journaling, therapy, coaching — doing whatever helps you rebuild the voice that’s truly yours.

One woman once told me, “I’d been divorced for three years, but he still lived rent-free in my head. Every decision, I’d ask myself how he would react. That’s when I realized I wasn’t truly free yet.”

When you leave mentally, you breathe differently. You make choices without fear. You stop waiting for permission.
That’s when healing becomes real.

Why This Difference Matters

Understanding these stages matters because survivors often judge themselves harshly.

• If you left physically, you might wonder why you still miss them.

• If you’ve left emotionally, you might wonder why you’re still there.

• And if you’ve left both, you might wonder why their voice still echoes in your head.

All of it is normal. All of it is part of the process. None of it means you’re weak.
It means you’re human — and that healing is unfolding at its own pace.

Practical Tools for Each Type of Leaving

Here are small, powerful steps for wherever you are in your journey:

1. Leaving Physically — Create a Safety Plan

Even if you’re not ready to act, planning restores a sense of control.
Keep a list of emergency contacts, a packed bag with essentials, copies of important documents, and a backup set of keys.
Just knowing you have a plan can help you breathe easier.

2. Leaving Emotionally — Build Internal Boundaries

Start separating what’s yours from what’s theirs.
When they call you “too sensitive” or “selfish,” remind yourself:
“That belongs to you, not to me.”
You can’t stop their projections, but you can stop absorbing them.

3. Leaving Mentally — Flip the Script

If they still show up in your head, turn that moment into something positive.
Use it as a cue for action — journal a thought, take a deep breath, open a language app, stretch, pray, whatever centers you.
Make their voice the reminder to return to yourself.

As I like to say: if they’re going to haunt your thoughts, the least they can do is contribute to your growth.

Giving Yourself Permission

Stop judging the order in which you leave.
Your brain, heart, and body are all doing the best they can to survive.

If you’ve left physically but your heart still aches — give yourself grace.
If you’ve left emotionally but your body’s still there — trust that you’re on your way out.
If you’ve left both but their voice still lingers — healing will come with time.

Leaving isn’t one moment — it’s a process.
And every step, every quiet act of courage, is part of reclaiming your freedom.

Final Thoughts

Leaving a covert narcissist isn’t about proving strength. It’s about remembering your worth.
It’s about learning that freedom comes in layers — physical, emotional, and mental — and that every part of you deserves to be free.

Your story matters. You deserve to be heard without judgment.
And no matter where you are in the process, you’re already walking toward peace.

Endless Attempts, Zero Progress: Can a Covert Narcissist Ever Wake Up?

Have you ever asked yourself if the person you’re with could ever truly see the truth about themselves? Maybe you’ve tried giving them books, sharing articles, or gently explaining patterns of covert narcissism. You hoped, begged, and waited for that “aha moment,” only to be met with shutdown, deflection, or blame.

If this sounds familiar, you’re not alone. Many of us have been there—stuck in the cycle of trying to make them wake up, all while losing pieces of ourselves in the process.

The Temptation to Hand Them the Mirror

When I first learned about covert narcissism, I believed that if I could just find the right words, my husband could finally understand. I thought that if I shared the truth—explained the patterns, gave examples, offered resources—he would finally “update” his system.

But the progress bar never moved. Every attempt backfired. My insights, tools, and understanding didn’t lead to change—they led to attacks, emotional shutdown, and more confusion.

It’s natural to want to show them the mirror. We think: if they can recognize narcissism in others, surely they can see it in themselves. But covert narcissistic defenses aren’t fragile—they’re ironclad. Any attempt to confront them—even with love and compassion—is often seen as an assault.

Why It Rarely Works

Covert narcissism is as much about protection as it is about manipulation. Their ego is heavily guarded, and the moment someone tries to expose their inner truth, the system crashes. Even if they’ve acknowledged narcissism in others, the mirror is too painful to face.

This is why “helping” them rarely results in change. The shift must come from within them, not from external attempts. And while that hope can feel comforting, it’s often what keeps you stuck.

The Danger of Hope

It’s human to want to believe that the “good person” inside them might awaken. That hope is not foolish—it’s love. But it’s also dangerous if it prevents you from protecting yourself or your children. No matter how buried, that goodness doesn’t surface until they choose to face themselves—and that moment is not under your control.

Eventually, I stopped trying to reboot their system. I started building a new one for myself. I stopped hoping they would wake up—and started waking myself up instead.

If Change Ever Happens… It’s Not Because You Made It Happen

Change in a narcissist, if it happens at all, is rare. It comes from a personal breaking point, a moment they cannot deflect from, and the hard work of self-reflection. It is never the result of someone else holding up a mirror.

You are not wrong for hoping or trying. But it’s okay to stop. It’s okay to let go and redirect that energy to yourself.

Stop Hitting “Retry” and Start Healing Yourself

Imagine waiting for your phone to update, clicking “retry” endlessly, only to watch the progress bar freeze at 3%. That’s what it’s like hoping a covert narcissist will suddenly “see it.”

Every attempt to change them consumes your energy, steals your peace, and keeps you stuck in a cycle that only they control. Your life, your healing, and your freedom do not need to wait for their awakening.

You are not broken because they can’t see it. You are wise for recognizing when it’s time to prioritize your own life.

Moving Forward

It’s okay to stop trying to save them. It’s okay to say, “Yes, I did give up on us,” without defense, without shame. You’ve loved. You’ve tried. You’ve done more than most would.

Today is the day to look inside yourself with care and compassion. To work through the pain, protect yourself from further harm, and reclaim your life. Healing starts here, and it starts with you.

You deserve peace. You deserve calm. And you deserve to stop waiting for someone else’s growth to validate your own.

Call to Action:

If you’re ready to take the next step in your healing journey, I’m here to help. Just a few coaching sessions can guide you toward clarity, empowerment, and reclaiming your peace. Don’t wait—your path to healing begins today.

Covert Narcissism: It’s Not What They Said, It’s How They Said It

Have you ever asked yourself, “Am I the narcissist?”

It’s one of the most common fears I hear from survivors of covert narcissistic abuse. And here’s why: covert narcissists often use the very same words you do. At times, they mirror you. They accuse you of doing exactly what they’re doing. They’ll say things like, “You never listen,” “You always bring up the past,” or “Nothing ever gets resolved.” And these are the very things you are trying to communicate to them.

It’s confusing, disorienting, and often makes you second-guess yourself. But here’s the truth: the difference doesn’t lie in the words. It lies in the intentions behind them.

It’s not just about what is said, but how it is said, the energy behind it, and the capacity to follow through. Let’s break it down.

Why This Feels So Confusing

In a relationship with a covert narcissist, you often end up in a hall of mirrors. You hear your own words coming back at you—but twisted. You recognize your own actions reflected back—but weaponized. Over time, it makes you wonder, “Maybe they’re right. Maybe I’m the toxic one.”

The truth? Intent is everything.

Examples of “Same Words, Different Worlds”

1. “We Need to Talk”

• You: Your heart is pounding. You want to clear the air, reconnect, and repair.

• Them: It’s a warning. They’ve decided you’ve done something wrong. You’re in for a lecture or guilt trip.

2. “You Never Listen to Me”

• You: A desperate plea to be heard. You want connection.

• Them: A demand for compliance. Listening isn’t about understanding; it’s about agreeing with their version of reality.

3. “I Don’t Want to Fight”

• You: An olive branch. You want peace.

• Them: A shutdown tactic. A way to avoid accountability while blaming you if conflict occurs.

4. “I’m Sorry”

• You: Heartfelt and sincere, with a willingness to repair.

• Them: Hollow or manipulative. Sometimes followed by a “but…” or used to end a conversation without real change.

5. Silence

• You: A pause to protect yourself, collect your thoughts, or prevent escalation.

• Them: A weapon. Punishment, control, and a tool to make you chase, apologize, or feel anxious.

6. Bringing Up the Past

• You: A desire for closure and healing.

• Them: Control and manipulation. Past mistakes are ammunition, not lessons.

The Core Difference: Intent & Capacity

It’s not just the words—it’s the intent and the capacity behind them.

• Survivors are motivated by connection, repair, and growth. You bring up the past to close wounds, apologize to heal, and communicate to deepen understanding.

• Narcissists are motivated by control, avoidance, and ego protection. They mimic repair, pull out past mistakes for leverage, and use words to manipulate or dominate.

Even if you give a narcissist the exact script for healthy communication, they lack the emotional capacity to follow through consistently. Vulnerability, humility, and accountability are foreign concepts to them—they avoid them at all costs.

A Check-In for You

If you find yourself asking, “Am I the narcissist?”—stop. Instead, ask yourself:

• Am I willing to take responsibility when I’ve hurt someone?

• Am I genuinely seeking resolution, or trying to control and silence?

Here’s the truth: narcissists don’t sit around wondering if they’re narcissists. Survivors do. That doubt itself is proof of your empathy.

Closing Thoughts

If you’ve been told you can’t let things go, that you’re always bringing up the past, or that nothing ever gets resolved—remember:

It’s not proof that you’re the problem. It’s proof that you’re longing for repair in a relationship with someone who refuses to do it.

The same words may come out of both mouths, but the meaning and outcome reveal the truth:

• Their intent is control.

• Yours is connection.

And that, my friend, makes all the difference.

Covert Narcissism 102: The Advanced Curriculum Part 2

Welcome Back, Survivors
After learning the basics of covert narcissism—half-apologies, gaslighting, silent treatment, and baiting—you’ve probably realized that the advanced techniques are far more insidious. These are the behaviors that keep you trapped, confused, and second-guessing yourself.

Understanding them is the first step to reclaiming your clarity and your peace.

Chapter 7: How to Weaponize Forgetfulness

Some covert narcissists master selective memory: they forget important moments that matter to you—birthdays, anniversaries, work achievements—but never fail to remember every flaw or mistake.

They use these memories like weapons in arguments:

• “Remember when you embarrassed me in front of my friends… twelve years ago?”

• “You always forget the recycling—just like last March, and the March before that.”

The goal is control: erasing what matters to you and amplifying every misstep.

Chapter 8: Control Through Chaos

Inconsistent behavior is another advanced tactic. One day, they may be warm and loving; the next, cold and critical.

This unpredictability keeps you walking on eggshells, apologizing preemptively, and constantly guessing what will happen next.

It’s not love—it’s emotional roulette. And in this game, the house always wins.

Chapter 9: The Eternal Victim

No matter what happens, the covert narcissist positions themselves as the one always wronged.

Lost a job? The world is out to get them.
Got a ticket? The cop was targeting them.
Even when you express your pain, theirs must always come first.

This tactic keeps you confused and shifting your focus away from your own needs, always consoling the “victim” while your feelings are minimized.

Chapter 10: Hijacking Holidays

Special occasions are prime opportunities for manipulation. Birthdays, anniversaries, holidays—even vacations—can become battlegrounds:

• Forgetting a birthday, then criticizing your disappointment.

• Starting a fight on Christmas Eve so the day revolves around apologies rather than celebration.

• Creating chaos before family events to leave you unsettled.

Holidays are not about joy—they are about control.

Chapter 11: Rewrite History Like a Pro

Covert narcissists often insist the past aligns with their narrative. They deny, distort, or dismiss your memories:

• “That’s not what I said at all.”

• “I don’t remember it, so it must not have been important.”

• “You’re too sensitive; nobody else would have taken it that way.”

The repetition is designed to make you doubt yourself and question your own reality.

Chapter 12: Keep Them Hooked

Intermittent kindness is used to maintain attachment while preventing security:

• Offering affection after long periods of withdrawal.

• Planning a perfect evening, then reverting to coldness.

• Whispering love just enough to keep you tethered.

This inconsistency creates emotional dependency, similar to the reward systems used in casinos: hope mixed with despair keeps you chasing something that was never fully yours.

Graduation: Reclaiming Your Power

If any of these behaviors sound familiar, you’ve likely experienced them firsthand. Recognizing them is the first step toward freedom.

You have survived:

• Gaslighting, deflection, and manipulation

• Hijacked holidays and special occasions

• Rewritten history and emotional chaos

Now it’s time to reclaim your power. The syllabus of covert narcissism no longer defines you. Peace becomes your curriculum, joy your assignment, and healing your final grade.

You are not a student anymore. You are the graduate.

Covert Narcissism 101: The Textbook They All Seem to Have Read (Part 1)

Have you ever noticed that every covert narcissist seems to follow the exact same script?

It’s almost eerie—like they all took the same course, learned the same lines, and passed the same final exam in emotional manipulation.

Sometimes, it feels as though they sat in a classroom together, notebooks open, while some smug professor stood at the chalkboard saying:

“Welcome to Covert Narcissism 101. In this class, you’ll learn how to confuse, control, and crush your partner’s spirit—all while looking like the nicest person in the room.”

Well, I found the textbook.
And today, we’re going to read through a few chapters together.

If you’ve lived with a covert narcissist, this will feel hauntingly familiar. You might even find yourself thinking, Wait… did my partner major in this?

Let’s open the syllabus.

Syllabus for Covert Narcissism 101

Professor: Dr. I.M. Blameless
Office Hours: Never. Don’t even ask.
Prerequisites: Basic selfishness and a strong aversion to accountability.
Course Materials: One fragile ego, unlimited projection, and a partner with empathy.

Course Description:
Learn how to erode someone’s confidence, rewrite history, and maintain the perfect image in public while being impossible in private. By the end of the semester, you’ll have your partner questioning their sanity—and, with any luck, apologizing to you for the damage you caused.

Learning Objectives:

• Master the half-apology in under 30 seconds.

• Perfect the art of gaslighting until your partner Googles, “Am I going crazy?”

• Implement silent treatments that ensure nothing ever gets resolved.

• Cultivate a shiny public image that makes your partner look ungrateful.

• Weaponize sighs, eye-rolls, and martyrdom for maximum effect.

Grading:

• 50% Deflection

• 30% Playing the Victim

• 20% Selective Memory
  Pass/Fail only. (Spoiler: you always pass, your partner always fails.)

Chapter 1: The Art of the Half-Apology

Textbook says:

“Always say, ‘I’m sorry you feel that way,’ never *‘I’m sorry I hurt you.’”

Here’s how it looks in real life:
Your spouse says, “That comment in front of your friends embarrassed me.”
You sigh deeply and reply, “I’m sorry you’re so sensitive. I didn’t mean it like that.”

You’ve just denied the hurt, shifted the blame, and made them feel weak—all in one breath.

Advanced students might add an eye-roll or mutter, “You’re too emotional.”
If your partner ends up apologizing to you, that’s extra credit.

One listener told me her husband said, “I’m sorry… but you do know you bring out the worst in me, right?”
She thanked him. Because she was so desperate for any apology that she grabbed the crumbs.

That’s straight from Chapter 1.

Chapter 2: Gaslighting 101

Ah yes—the gold standard.

Textbook says:

“When your partner calls you out, deny, deny, deny. And if denial doesn’t work, accuse them of being crazy.”

They call you out calmly. You wrinkle your forehead and say, “I never said that. Why are you making things up?”
They quote your words back exactly. You smirk: “Wow, you must have a really active imagination.”

Bonus points if you whisper, “I didn’t realize you were this unstable.”

One woman told me her husband denied so many things that she started keeping a journal—dates, quotes, everything. When she finally showed it to him, he said, “Wow, you’ve been keeping a record of me? That’s creepy. You’re the abuser here.”

Straight out of the manual.
If they have evidence, accuse them of being controlling.
If they have recordings, call it stalking.
Rule number one: Never, ever take responsibility.

Chapter 3: Emotional Ghosting

Textbook says:

“Conflicts are never to be resolved. The silent treatment is your Swiss Army knife—carry it everywhere.”

When they try to talk about last night’s argument, cross your arms, stare at your phone, and say, “I don’t know what you’re talking about.”

If they push harder, escalate—leave the room, slam a door, or disappear overnight.
When you return, just shrug: “I needed space from your drama.”

They’ll end up apologizing just to get back to peace, not realizing that peace never comes.

This tactic keeps them off balance. It keeps you in control.

Chapter 4: Public Image vs. Private Hell

In public, they’re the dream spouse—smiling, attentive, affectionate.
They volunteer, they charm, they sparkle.

Behind closed doors, they criticize the way you breathe.

This split creates the perfect trap:
When you finally tell someone the truth, no one believes you.

A client once told me, “He would put his arm around me at dinner parties, telling everyone how amazing I am. The minute we got in the car, he’d whisper, ‘Don’t think you fooled anyone. Everyone knows you’re a burden.’”

That’s the covert narcissist playbook.
A double life—one adored by the world, one that slowly destroys yours.

Chapter 5: Mastering Martyrdom

Textbook says:

“If life doesn’t go your way, sigh loudly. Rub your temples. Mutter things like, ‘Why does everything have to be so hard?’ If they don’t comfort you, act betrayed.”

They act exhausted, misunderstood, and perpetually burdened.
You rush to pick up the slack—dishes, kids, everything—because guilt works better than control.

And when you finally collapse into bed? They sigh, “I just wish you cared about me more.”

Martyrdom turns selfishness into sainthood—and your exhaustion into proof that you’re the problem.

Chapter 6: Baiting for Sport

When attention runs low, a covert narcissist goes fishing.

“Wow, another new outfit? Must be nice to spend money while I’m slaving away.”

“Are you really going to eat that?”

“You’re just like your mother.”

If you react, you’re emotional.
If you don’t, you’re cold.
Either way—they win.

One woman told me her partner would bring up her late father just to watch her break down. Then he’d smirk and say, “Touchy subject much?”
That’s not conversation—it’s cruelty disguised as curiosity.

Closing Thoughts: The Class You Never Signed Up For

And there you have it—the opening chapters of Covert Narcissism 101.

In our next “class,” we’ll tackle the advanced curriculum: Hijacking Holidays, Rewriting History, and Making You Doubt Your Reality for Fun and Profit.

You see, when you live with a covert narcissist, it’s not a relationship—it’s an education you never asked for.
An education in double standards, in moving goalposts, in questioning your own sanity.

You learn to read the room like a weather report.
To sense the storm before it breaks.
To shrink yourself so small that you almost disappear.

But here’s the truth:
Their textbook might feel universal, but their power is not.

Once you see the syllabus for what it is—a handbook of manipulation—you can close the book.
You can stop attending the lectures.
You can walk out of the classroom and start writing your own story.

Because you are not the failing student here.
You’re the one who will graduate—with clarity, truth, and strength that no covert narcissist can ever take away.

Take a deep breath.
Class dismissed—for today.

Forever Young, Forever Stuck: The Peter Pan World of Covert Narcissists

When you first meet them, it feels like magic. They’re playful, charming, adventurous—the kind of person who sweeps you off your feet and makes life feel light. But slowly, you realize the truth: all the fun comes with a cost.

Because when life gets real—when accountability, responsibility, or emotional depth show up—they vanish. They deflect. They sulk. They blame. And you’re left carrying the weight of a relationship that never grows, while they float off into their fantasy world.

Welcome to the Peter Pan world of covert narcissists—where one partner refuses to grow up and the other gets stuck trying to hold everything together.

Peter (or Paula) Pan: The Adult Who Refuses to Grow Up

We all know the story of Peter Pan—the boy who never wanted to grow up. In relationships with covert narcissists, it often feels exactly like that: you’re partnered with someone stuck in emotional childhood, refusing to face responsibility.

And while Peter Pan is written as a boy, let’s be clear: covert narcissism is not gendered. Some of you are living with a covert narcissistic wife—so let’s call her Paula Pan. She can be just as charming, just as playful, just as “fun”—and just as destructive when reality shows up.

At first, Peter or Paula feels magnetic. They’re spontaneous, adventurous, always ready for fun. But when life gets tough—when accountability, conflict, or emotional depth show up—they disappear. They lash out. They retreat into blame.

Why? Because fun is easy. Responsibility is not.

Here are the patterns you’ll often see:

1. Avoid accountability at all costs – They deny, deflect, or blame rather than simply owning their mistakes.

2. Express feelings immaturely – Sulking, sarcasm, or silent treatments instead of healthy communication.

3. Refuse self-care – They avoid growth, neglect responsibilities, and expect you to pick up the slack.

4. Blame everyone else – From traffic to bosses to you—it’s always someone else’s fault.

5. Procrastinate endlessly – Big dreams, no follow-through. They live in the fantasy, not the reality.

6. Sabotage progress – Quitting therapy, blowing up opportunities, or starting fights right before important events.

7. Disguise irresponsibility as “freedom” – Claiming independence when really they just want freedom from consequences.

They may talk a big game about their potential, but in practice, they stay stuck—and drag you into Never Never Land with them.

Wendy (or William): The One Who Mothers the Narcissist

In the original story, Wendy follows Peter Pan to Never Never Land. She cooks, comforts, and mothers the Lost Boys while Peter plays. In covert narcissistic relationships, that caretaker role is handed to you.

And it’s not limited to women. If you’re living with Paula Pan, then you’ve likely found yourself in the role of William—carrying the responsibilities your partner refuses to face.

Here’s how it plays out:

• You carry the emotional weight – You’re the one reading books, seeking solutions, and trying to repair conflict.

• You manage their moods – You scan the room like a thermostat, constantly adjusting yourself to avoid their reactions.

• You walk on eggshells – Silencing your truth to avoid their shutdowns, sarcasm, or blame.

• You pick up the slack – Bills, kids, chores, planning, emotional repair—it’s all on you.

• You silence your needs – Shrinking yourself so you don’t upset them.

• You fear abandonment – Keeping quiet because even their silence or withdrawal feels like rejection.

You become the stabilizer, the fixer, the adult in the room. But here’s the hard truth: Wendy’s care never makes Peter grow up. It only enables him to stay a child.

Never Never Land: Where Truth Goes to Die

Covert narcissists live in a fantasy world where nothing hard ever gets faced. And when you live with one, you get dragged there too.

This is what Never Never Land looks like in real life:

• Never talked about – Every hard conversation is deflected, minimized, or shut down.

• Never processed – Pain is swept under the rug instead of worked through.

• Never acknowledged – They deny, dismiss, or rewrite reality.

• Never healed – Wounds pile up because nothing is resolved.

• Never forgiven – Mistakes (yours or theirs) become ammunition, not points of repair.

The result? A lifetime of unresolved pain, carried by you. Your nervous system remembers what they erase. You live in a constant fog of confusion, self-doubt, and loneliness.

And that’s the point: if nothing is ever addressed, nothing is ever their fault.

You Deserve a Life Outside of Never Never Land

Here’s what I want you to hear today:

You do not have to stay in Never Never Land.
You do not have to keep playing Wendy—or William.
And you do not have to keep waiting for Peter or Paula to grow up.

You deserve closure.
You deserve emotional safety.
You deserve a relationship where reality is acknowledged, not erased.

And if you’re ready to take that next step—to grow, to heal, and to stop performing in someone else’s fantasy world—know this: you don’t have to walk that path alone.

I Didn’t Know the Words, But I Knew the Feeling of Covert Narcissism

There were countless nights I sat on the couch in silence, staring into the quiet, trying to figure out why I couldn’t communicate with him.

I would replay conversations like a broken record, searching for the exact moment I must have gone wrong. Why couldn’t I find the right words? Why did everything I said get twisted? Why did nothing ever land the way I intended?

I told myself that next time would be different. Next time, I’d be calmer, more patient, more understanding. Next time, I’d explain it better.

But next time always ended the same.

No matter how gentle, compassionate, or careful I was, he’d turn my words around. He’d zero in on one phrase and twist it into the entire issue. He’d accuse me of being too sensitive, or remind me of all the ways I had failed him in the past.

And I’d end up right back on that couch—confused, frustrated, doubting myself, and utterly exhausted.

What I didn’t know then was this: I wasn’t failing at communication. I was trying to build connection with someone who didn’t want a real, mutual, honest conversation. I thought I was searching for the right words, but what I was really searching for was a safe place to connect—something I was never going to get.

And that’s why I want to share this truth: I didn’t have the words for what was happening, but I knew how it felt.

When You Don’t Know the Words, But You Know the Feeling

Like so many survivors of covert narcissistic abuse, I didn’t know the terms at first.

• I didn’t know the word gaslighting, but I knew the spinning confusion and desperate need to prove myself.

• I didn’t know circular conversation, but I knew the exhaustion of talking in circles until my head hurt.

• I didn’t know moving goalposts, but I knew the pain of never being able to get it right.

• I didn’t know walking on eggshells, but I knew the constant tension of holding my breath in my own home.

For years, I thought I was the problem—that if I could just explain myself better, everything would be okay. But here’s what I finally realized: it was never about finding the “right” words. It was about living with someone who made sure no words would ever be right.

Naming these tactics isn’t about labeling the other person. It’s about reclaiming your story and validating what you’ve lived through.

Gaslighting — “I Never Said That”

Gaslighting is more than lying—it’s rewriting reality right in front of you and demanding that you go along with it.

I remember vividly: I’d bring up something he had clearly said, and he’d respond with, “I never said that.” My stomach would drop, my head would spin, and suddenly I’d be second-guessing myself even though I knew the truth.

Instead of mutual honesty, I hit a brick wall of certainty: “I always remember what I said. You’re wrong.”

The result? I learned to back down for peace. That’s the cost of gaslighting—it steals your trust in your own reality.

Circular Conversations — The Emotional Maze

I thought I was having a real conversation, but instead I was walking into a maze with no exit.

I’d bring up something important, but within minutes, the topic shifted—suddenly it was about my tone, my supposed misunderstanding, or something I did years ago.

Every attempt to circle back only made it worse. By the end, I was drained, apologizing just to end the tension. And the original issue? It vanished into thin air, unresolved.

That’s the cruelty of circular conversations. They’re not about resolution. They’re about control.

Moving Goalposts — “If I Could Just Get It Right…”

Living with moving goalposts feels like chasing a target that keeps changing:

• Show affection? You’re smothering.

• Give space? You’re cold.

• Ask questions? You’re interrogating.

• Stay quiet? You don’t care.

No matter what you do, it’s never enough. And so you keep chasing, thinking if you could just find the formula, things would finally be okay.

But the truth is, enough was never the goal. The goal was to keep you scrambling, doubting yourself, and believing you were the problem.

Walking on Eggshells — When Peace Becomes a Performance

At first, I didn’t connect the phrase “walking on eggshells” to my own marriage. But looking back, that’s exactly what I was doing.

I learned to monitor every mood, every sigh, every tone. If his keys clattered on the counter a certain way, I knew not to bring up bills. If his answers were short, I knew to keep my stories to myself.

I thought I was being considerate. The truth? I was performing peace to avoid conflict.

Walking on eggshells isn’t just about avoiding blowups. It’s about disappearing in your own home so someone else can take up all the space.

Why Language Matters in Healing

Here’s why naming these tactics matters:

• It validates your reality.

• It helps you connect the dots.

• It frees you from believing you’re the problem.

When you finally have the words, it’s like oxygen. You can breathe again. You can say, “I wasn’t crazy. I wasn’t dramatic. I was manipulated.”

Language doesn’t just describe what happened—it liberates you.

The Power of Language — Not to Label Them, But to Free You

This isn’t about diagnosing your partner or obsessing over labels. Healing doesn’t come from naming them—it comes from reclaiming you.

The language of covert narcissistic abuse is not a weapon. It’s a lifeline. It gives form to the fog. It gives you the ability to tell your story in a way that makes sense.

For so long, you may have been drowning in feelings you couldn’t explain. But now? Now you have the words. Not to attack. Not to label. But to speak your truth. And that’s where healing begins.

Closing Thoughts

You didn’t need the words back then to know the truth. You felt it.

But now that you have them, you get to rewrite the story. You get to connect the dots, reclaim your voice, and walk forward with clarity.

You are not alone. You are not crazy. And this knowing—this naming—is where healing truly begins.

✅ If this resonates with you, know that your story matters. You deserve to be heard without judgment. If you’re ready to take the next step in your healing, check out my coaching services. And don’t forget to subscribe to the mailing list for more empowering content like this.

I Didn’t Know the Words But I Knew the Feeling: Making Sense of Covert Narcissistic Abuse

You don’t need to know the word gaslighting to know what it feels like.
You don’t have to understand the term circular conversation to recognize when a discussion leaves you dizzy, drained, and doubting yourself.

I lived with covert narcissistic abuse for years before I had the language to name it. And in that time, I knew the feelings long before I knew the words.

The Countless Nights of Trying to “Get It Right”

I can still see myself—sitting on the couch late at night after another failed attempt at communication.
I’d replay the conversation over and over, trying to find the exact moment I must have gone wrong.

Why can’t I find the right words?
Why does everything I say come out wrong?
Why does he never seem to understand what I mean?

I’d promise myself that next time, I’d be calmer. More understanding. Better at explaining. But “next time” always ended the same—misunderstandings, accusations, and the same lonely feeling of being unheard.

It wasn’t about finding the right words. It was about living with someone who made sure no words would ever be “right.”

Gaslighting: “I Never Said That”

One of the clearest signs of covert narcissistic abuse is gaslighting—though I didn’t know that term back then.

I’d bring up something hurtful he said, and he’d respond instantly: “I never said that.”

But I knew he had. I remembered exactly where we were, what he was wearing, the tone of his voice. Still, I’d find myself desperately trying to prove it—replaying every detail in my head until I felt dizzy.

Gaslighting isn’t just about lying—it’s about making you question your own reality. And without the word for it, I just called it “going crazy.”

Circular Conversations: The Emotional Maze

I’d come into a conversation wanting resolution. But within minutes, the topic would shift.

Suddenly, we were talking about my flaws, or something I did years ago, or how I was “too sensitive.” I’d keep trying to bring it back to my point, but the conversation would spin out again.

An hour later, I’d often be apologizing—without even knowing exactly what for. And the original issue? Never addressed.

Circular conversations are designed to confuse and exhaust, leaving you feeling like you’re the problem.

Moving Goalposts: The Game You Can’t Win

This one was constant.

If I showed more affection, I was “smothering.” If I gave him space, I was “cold.” If I asked questions, I was “interrogating.” If I didn’t, I “didn’t care.”

The rules kept changing so I could never win. I thought I was chasing harmony—but really, I was playing a game where “enough” was never the goal.

Walking on Eggshells: Disappearing in Your Own Life

I’d heard the phrase before, but I never thought it applied to me.

But my life was full of subtle adjustments. Listening for the sound of his keys hitting the counter to gauge his mood. Choosing my words carefully. Avoiding certain topics entirely. Even my footsteps and laughter got quieter.

I told myself I was keeping the peace. In reality, I was shrinking to avoid setting off his reactions. That’s the real cost of walking on eggshells—you disappear a little more each day.

Why Language Matters in Healing

This podcast, my work, and my writing are not about diagnosing or labeling someone as a covert narcissist.

They’re about giving you the words to describe what you’ve been through. Words that validate your experiences. Words that help you make sense of the confusion, the self-doubt, and the hurt.

Because when you’ve lived in a fog for years, language becomes oxygen. And once you can name it, you can finally start to heal.

Baiting Tactics of Covert Narcissists: Signs, Examples, and How to Respond

If you've ever walked away from an argument thinking, “How did I become the villain in that conversation?”, you might have just been baited.

Baiting is one of the covert narcissist’s favorite tools. It's subtle. It's sneaky. And it’s devastating. At its core, baiting is a psychological setup: they provoke you into an emotional reaction so they can flip the script and play the victim.

They poke you with a passive-aggressive comment. You react. Suddenly, you’re “too sensitive,” “overreacting,” or “unstable.” Sound familiar?

Let’s dive into how this tactic works, how to spot it in real time, and what you can do to stop taking the bait.

What Is Baiting?

Baiting is an intentional strategy used to get a rise out of you—emotionally, verbally, or physically. Covert narcissists love it because it allows them to:

• Gain control of the narrative

• Avoid accountability

• Regulate their own emotions by offloading them onto you

• Flip the blame while maintaining their innocent image

They want you to explode so they can say, “See? This is why we can’t talk.”

Real-Life Examples of Narcissistic Baiting

Here are a few common ways it shows up:

• Backhanded “Compliments”
  “Wow… you’re actually on time today.”

• Public Embarrassment Disguised as Humor
  “Oh don’t ask her—she gets so worked up about everything.”

• Guilt Trips
  “I guess I’ll just eat alone again… like I always do.”

• Subtle Criticism
  After cleaning all day:
  “Hmm… this is better than usual.”

Each of these is designed to trigger a reaction. And when you take the bait, they pounce—twisting the narrative and pinning the blame on you.

Why Covert Narcissists Want You to React

Here’s what they gain:

1. Control of the Story
   You look unstable. They look calm. They win.

2. Social Sympathy
   Now they can tell others how difficult you are, without anyone questioning their role in it.

3. Emotional Offloading
   They can’t manage their own shame or insecurity—so they make you carry it.

4. Power and Attention
   Drama feeds their ego. Your pain becomes their sense of importance.

How to Respond Instead

You don’t have to engage in their game. Here are some tools to stay grounded:

• Recognize the Bait
  Pause before reacting. Ask yourself, “Is this a trap?”

• Gray Rock Method
  Be boring. Give nothing.
  “Okay.”
  “Hmm.”
  Silence.

• Delay Your Response
  You don’t owe anyone an immediate reaction—especially someone who’s trying to provoke you.

• Rehearse Boundaries
  “I’m not going to engage in this.”
  “We can talk when this is respectful.”

And just for fun, sometimes you can imagine all the snarky, sarcastic replies you wish you could say—without actually saying them. (We shared a few of those in the episode, too.)

The Real Power Is in Not Reacting

The win is not in delivering the perfect comeback.
It’s in recognizing what’s happening and refusing to dance.

You keep your dignity.
You keep your peace.
And they’re left holding the bait they so desperately wanted you to bite.

If this resonates with you and you’re tired of feeling manipulated, check out my coaching programs at www.covertnarcissism.com. You don’t have to do this alone. You deserve to be heard, supported, and set free from emotional traps like these.

You’re Always the Problem — The Impossible Reality of Life with a Covert Narcissist

Have you ever felt like no matter what you do, you’re somehow in the wrong?
Like you're bending over backwards, walking on eggshells, doing mental gymnastics just to avoid conflict—and it still circles back to being your fault?

If that sounds familiar, you might be living inside the invisible prison of covert narcissistic abuse.

🎭 The No-Win Game

With a covert narcissist, the rules of the relationship constantly shift. Speak up, and you’re accused of overreacting. Stay silent, and you’re labeled distant or dishonest. If you try to set a boundary, you’re called controlling. Let it slide? Then you’re enabling and passive.

It’s a no-win situation where guilt is the outcome no matter the choice—and the game is rigged to keep you doubting yourself.

🧩 Choose-Your-Own-Adventure… With No Right Answer

In my latest podcast episode, I walk through a choose-your-own-adventure story based on real-life scenarios survivors face every day:

• Your child gets in trouble at school—do you tell your partner or not?

• You want to go to lunch with a friend—do you ask permission or sneak out quietly?

• Your child expresses fear or discomfort around your partner—do you validate them or shut it down?

No matter what you choose, it ends in blame. The covert narcissist twists every outcome into proof that you are the problem. The goalpost moves. The accusations shift. And over time, your reality warps.

💔 The Conversation That Never Happens

What’s most heartbreaking is not just what you endure—but what you never get.

You never get the healthy conversation.
You never hear:

“I can see why you handled it that way.”
“Thank you for telling me.”
“Let’s work through this together.”
“I didn’t realize that hurt you. I’ll do better.”

Instead, you get punishment disguised as disappointment.
Control disguised as concern.
And silence used as a weapon.

You're not just grieving the conflict—
You're grieving the intimacy, empathy, and shared responsibility that never existed.

🛑 You’re Not the Problem

Here’s the truth: the chaos, the confusion, the blame—it’s not about you.
It never was.

It’s about someone who needs control more than connection.
Someone who redefines reality to stay in power.
And someone who cannot tolerate the mirror of your truth.

You are not crazy. You are not too sensitive. And you are not the villain.

If you're exhausted from constantly being the problem in someone else's story, this episode will help you step out of the fog—and begin to reclaim your own narrative.

Leaving Doesn’t Start with a Go Bag: Why Leaving a Covert Narcissist Takes Time

When people think about leaving an abusive relationship, they often imagine a dramatic escape—packing a bag in the middle of the night and slipping away into freedom.

That’s the version we see in movies.
But for survivors of covert narcissistic abuse, the reality is much different.

Leaving doesn’t start with a go bag.
It starts with a whisper inside your mind that says, “Something is wrong.”
It starts with emotional exhaustion, quiet realization, and the slow, painful process of untangling truth from manipulation.

The Danger of the “Sudden Exit”

In fact, running without a plan can make things worse.
If you leave without emotional clarity or practical support, you may find yourself isolated, confused, and retraumatized.

Your family may not understand.
Your partner may appear calm and rational to outsiders.
You may look unstable, and he will seem believable.

This deepens the cognitive dissonance, shame, and guilt you’ve already been carrying.
And suddenly, instead of feeling safe—you feel crazy.

The Real Way Survivors Leave

Here’s the truth:
Most survivors don’t leave with a bag in their hand.
They leave in pieces.

• They start researching narcissistic abuse late at night.

• They journal what was said so they don’t forget.

• They make secret plans, one small step at a time.

• They emotionally detach long before they ever physically walk away.

They do the internal work first—because leaving a covert narcissist is not just a physical act.
It’s psychological.
It’s emotional.
It’s spiritual.

The Barriers No One Talks About

And even when a survivor is emotionally ready, they still face real-world barriers:

• Financial dependence

• Shared custody

• Lack of support

• Religious or cultural shame

• Safety concerns

People love to ask, “Why didn’t you just leave?”
But the better question is:
“How did you survive for so long?”

Because staying isn’t weakness.
It’s strategy.
It’s endurance.
It’s surviving the impossible—until you can finally begin to walk away.

You Deserve Compassion—At Every Step

If you’re in the process of leaving—or even just thinking about it—please know this:
You don’t have to wait for a dramatic moment to justify your pain.
You don’t need a go bag to prove it’s abuse.
You don’t need anyone else’s understanding to validate your experience.

Leaving starts the moment you begin telling yourself the truth.

And every step you take—from the inside out—is a step toward freedom.

Need support on your journey?
I offer coaching and resources specifically for those recovering from covert narcissistic abuse. Visit www.covertnarcissism.com

Keeping the Peace... at What Cost? How Covert Narcissists Make Everyone Pay for Their Unhappiness

When you’re in a relationship with a covert narcissist, “keeping the peace” isn’t really about peace—it’s about survival. It’s about doing whatever it takes to avoid setting them off.

And often, that means sacrificing your needs, silencing your voice, and teaching everyone around you—especially your kids—that their comfort matters more than your own.

The Emotional Climate They Control

In homes ruled by covert narcissists, their mood determines everyone else’s day.

If they’re happy, you can breathe.
If they’re upset, you’re on edge.

Dinner plans get canceled.
Family fun gets sucked into a black hole.
Conversations feel like walking a tightrope.

You may even find yourself thinking, “Let’s just do what they want. It’s easier.”

And in the short term? Maybe it is.

But over time, this cycle of appeasement erodes your self-worth, silences your voice, and passes down a dangerous lesson:
We’re only safe when they’re happy.

A Real-Life Example: The Pizza Night That Wasn’t

It’s Friday night.
The kids are excited.
You’re all set for pizza and a movie—a little joy at the end of a long week.

The kids are laughing, choosing toppings, queuing up the film.

And then… your partner walks in.
Looks at the menu.
And says, “I don’t want pizza.”

But instead of offering a solution, they sulk.
Every option you suggest is met with silence or rejection.

Eventually, you turn to the kids and say:
“Let’s just get what your dad wants. It’s not worth the argument.”

And just like that, another lesson is reinforced:
Their discomfort matters more than your joy.

The Path of Least Resistance—We All Know It

This isn't just a narcissistic dynamic—it's a human one.

We’ve all been there:
You’re at a family gathering. Someone makes an off-color remark. You think, “I should say something…”
But instead, you change the subject or nervously laugh.

Because keeping things calm feels safer than speaking truth.

But in narcissistic relationships, this pattern becomes a way of life.
Not just a moment.
A survival strategy.

The Hidden Toll on You—and Your Kids

When peacekeeping becomes your full-time job, here’s what it costs:

• Chronic anxiety from constantly monitoring their mood

• Loss of identity from putting your needs last

• Resentment that simmers just beneath the surface

• False guilt every time you dare to speak up

And if you’re asking your kids to tiptoe too?
They’re learning those same lessons.
They’re absorbing the message that someone else’s comfort always comes first.

That’s not peace.
That’s emotional conditioning.

What You Can Do to Break the Pattern

Here are a few ways to start shifting this dynamic:

1. Name it. Call it what it is. “I’m about to give in just to avoid their reaction.”

2. Stop recruiting others. Especially your kids. Let them know it’s not their job to manage an adult’s emotions.

3. Set small boundaries. Start with one tiny thing you can hold your ground on this week.

4. Tolerate their discomfort. Let them be disappointed. Let them sulk. It’s not yours to fix.

5. Get support. You do not have to untangle this alone. Community and coaching are vital.

Final Thoughts

Keeping the peace shouldn’t mean keeping yourself small.
You’re allowed to speak.
You’re allowed to need.
You’re allowed to stop catering to someone who has made their happiness everyone else’s responsibility.

True peace isn’t won through silence and sacrifice.
It begins with truth, boundaries, and courage.

Rent Free in My Head: How Covert Narcissists Keep Controlling You After You Leave

You left.
You blocked them.
You moved out.
You even started therapy.

And still… somehow… they’re right there.
Not in your house.
Not in your inbox.
But in your head.

Welcome to the maddening aftermath of covert narcissistic abuse — where the relationship ends, but the control doesn’t.

If you’ve ever said, “He’s no longer in my life, but he still lives rent free in my head,” this post is for you.

🎯 Why the Covert Narcissist Still Lives in Your Head

When you’re in a relationship with a covert narcissist, the manipulation is subtle — but it cuts deep.

They don’t scream.
They don’t throw punches.
They chip away at you with blame, guilt, confusion, and gaslighting — until you no longer recognize your own thoughts as yours.

Over time, their voice becomes internalized. And long after they’re gone, you may still hear:

• “You’re too sensitive.”

• “You’re the problem.”

• “No one else would put up with you.”

Even though you’ve left, they’ve taken up residence in your inner monologue.

🧠 Emotional Abuse Rewires the Brain

Here’s why this happens — and why it’s not your fault.

1. Trauma Bonds

Covert narcissists are masters of intermittent reinforcement: kindness, then cruelty. Attention, then withdrawal. It creates a push-pull dynamic that mimics addiction. You become chemically and emotionally hooked, even when you know they’re harming you.

2. Chronic Hypervigilance

When you live in survival mode, constantly anticipating their moods, your nervous system adapts to stay alert. After they’re gone, your body stays stuck in that fight-or-flight state — still looking for danger, even in silence.

3. Internalized Gaslighting

Over time, you start to question your reality so often, it becomes automatic. You doubt yourself even when no one’s questioning you. Their voice becomes your voice.

🚩 Signs They’re Still Controlling Your Mind

Not sure if they’re still “living rent free” upstairs? Here are a few signs:

• You rehearse imaginary arguments in your head, trying to get closure.

• You seek validation, wondering if you were the narcissist.

• You feel shame or anxiety over your own joy, as if you’re being watched.

• You find yourself explaining your story to people who don’t understand — desperate for someone to say, “That was abuse.”

Even when they’re physically gone, they still feel present. That’s not weakness. That’s trauma.

🔨 How to Start Evicting the Narcissist From Your Head

The good news? You can get your mind back. It takes conscious, compassionate work — but it’s absolutely possible.

1. Name the Intruder

Start identifying which thoughts are yours… and which are echoes of them.
Try saying aloud:

“That’s not my voice. That’s the one they trained me to hear.”

2. Set Mental Boundaries

You’ve blocked them on your phone. Now block them in your thoughts.
When intrusive, self-critical thoughts come up, pause and ask:

“Is this true — or is this residue?”

3. Use Trauma-Informed Healing Tools

• EMDR: Reprocess trauma so it loses its grip.

• IFS: Understand the parts of you still stuck in survival.

• Somatic Work: Help your body finally feel safe.

4. Flood Yourself With Truth

Their voice was repeated enough to feel real. You can do the same with truth.
Surround yourself with affirmations, podcasts, books, and people who speak your reality back to you.

5. Reclaim Your Voice

Journal. Cry. Sing. Speak.
Write the words you were never allowed to say.
You don’t need permission.
You only need to choose your voice over theirs — again and again.

🎆 What Freedom Really Means (Especially This Week)

As the U.S. celebrates Independence Day, I want to remind you:

Freedom isn’t just about fireworks.
It’s not just about leaving the relationship.
It’s about reclaiming your mind — your inner world.

And if you’re still in the relationship?
If you can’t leave just yet?
You can still begin your own revolution.

Kick them out of your head — even if you can’t kick them out of your home just yet.

You have the right to emotional freedom.
You have the right to your own thoughts.
And you have the right to rebuild a self that no longer makes room for their voice.

📝 Final Thoughts

They left — or you left them. But the mental residue remains.
That’s not weakness. That’s trauma.

But healing is real.
Peace is possible.
And your mind is your territory now.

This week, take one step toward reclaiming it.
Light a sparkler. Burn a lie. Write a truth.
Do something that says:

“This is my space. You don’t get to live here anymore.”

💬 Want Support?

If you're ready to go deeper in your healing, I’d love to support you.
Check out my coaching services at www.covertnarcissism.com

And don’t forget to share this post with someone else who's ready to reclaim their mind — and their life — after covert narcissistic abuse.

Implode or Explode: How Narcissists React When You Call Them Out

It doesn’t matter if you just asked them why they forgot to grab milk on the way home or if you just caught them in a massive lie.

The reaction feels the same.

Disproportionate.
Confusing.
Emotionally exhausting.

Because when you confront a narcissist—especially a covert narcissist—you’re not stepping into a healthy, honest conversation. You’re stepping into a minefield.

And their most common response?
They either implode in shame… or explode in blame.

Sometimes both.

In this post, we’ll explore the two typical reactions narcissists have when exposed, why these reactions happen, and how to protect yourself when they do.

The Implosion: When Shame Turns Inward

Let’s start with the implosion.

This is when the narcissist collapses emotionally. Not in accountability—but in self-pity.
They spiral into a performance of shame and guilt that seems, at first glance, like remorse.

They may cry.
They may say things like:

• “I’m the worst person in the world.”

• “You’re right, I ruin everything.”

• “Why do you even stay with me?”

And for a moment, it feels like they’re taking responsibility.

But it’s a trap.

This isn’t true ownership.
It’s a distraction.
One that pulls you into the role of comforter, caretaker, or rescuer.
Suddenly, you’re trying to make them feel better—and the original issue you were confronting is now buried under a wave of their emotional collapse.

The Explosion: When Shame Turns Outward

The second reaction is the explosion.

This one’s loud. Hot. Unpredictable.

They lash out.
Deflect blame.
Gaslight you.
Twist your words.
Bring up every mistake you’ve ever made—even ones you’ve long since forgotten.

Common phrases in this explosion might sound like:

• “You’re too sensitive.”

• “You’re always trying to make me the bad guy.”

• “You twist everything I say.”

• “This is why no one can stand you.”

Instead of accountability, you’re now defending yourself.
And again—the original issue gets lost.

Analogy Time: The Whirlpool and the Volcano

Think of these two reactions like this:

• Implosion is a whirlpool.
  It’s quiet at first. But once you’re caught in the spiral, it pulls you down. You’re drowning in their emotions, trying to rescue them, trying to calm them, trying to fix the brokenness they’re showing you. But the more you try, the deeper you get pulled in.

• Explosion is a volcano.
  It’s hot, violent, and immediate. You’re suddenly standing in the blast zone, dodging emotional lava—accusations, insults, and blame flying at you. You’re scrambling to protect yourself from the emotional fallout.

Either way, you’re left depleted and disoriented.

Why Are These Their Only Two Reactions?

At the core of narcissism is a fragile ego.
A self-image so carefully constructed that any challenge to it feels like annihilation.

When you call them out, you’re threatening that image.
And they don’t have the emotional tools to sit with the shame, own their behavior, and work through it.

So what do they do?

• Implode into self-pity to make you feel guilty.

• Explode into rage to make you feel small.

Both reactions serve the same purpose:
To avoid responsibility and regain emotional control.

This Is Why You Feel So Confused

If you’ve ever left a confrontation with a narcissist feeling worse than when you started—this is why.

You start questioning:

• Am I being too harsh?

• Maybe I should have said it differently.

• Am I overreacting?

• Was it really that big of a deal?

They’ve trained you to doubt yourself.

Whether they implode or explode, you end up walking on eggshells, stuck in circular conversations, or consoling someone who just hurt you.

What Real Accountability Looks Like

Let’s compare.

In a healthy relationship, when someone is confronted about hurtful behavior, their response might be:

• “You’re right. I didn’t handle that well.”

• “I hear you. I want to understand.”

• “I’m sorry. How can I make this right?”

There’s no collapse.
No attack.
Just ownership.

They may not like the confrontation, but they don’t try to make you pay for speaking up.

How to Protect Your Peace

Here’s what you need to remember when the implosion or explosion starts:

1. Pause and name it.
   You’re not dealing with true accountability. You’re watching a defense mechanism.

2. Don’t get pulled in.
   You’re not responsible for soothing their collapse or surviving their explosion.

3. Set boundaries.
   Walk away. End the conversation. You don’t have to stay in the emotional blast zone.

4. Protect your reality.
   Journal, talk to someone safe, ground yourself in what actually happened.

5. Get support.
   These patterns are hard to break alone. Coaching, therapy, and community can make all the difference.

Final Thoughts

When a narcissist is exposed, they rarely say,
“You’re right. I need to take responsibility.”

Instead, they fall apart or blow up—both ways to put the spotlight back on you and off of their behavior.

But just because they can’t face the truth…
Doesn’t mean you stop speaking it.

You deserve to be heard.
You deserve to feel safe in your own truth.
And you don’t have to carry the weight of their reactions anymore.

💬 If you found this post helpful, share it with someone who needs to hear it. And if you're ready to go deeper in your healing journey, check out my coaching programs at www.covertnarcissism.com

Is This Really Healing… or Just Behavior Management? The Dry Drunk Parallel in Covert Narcissistic Abuse

The Illusion of Peace

She stood at the kitchen sink, coffee growing cold in her hand.

The yelling had stopped. The gaslighting had gone quiet. The emotional landmines? Fewer and farther between.

By all accounts, he had “changed.”

He was sober. He wasn’t disappearing into late-night arguments. He didn’t rage when she brought up a concern.

She had begged for this—for peace. And now that it was here?

She felt worse.

Not in obvious, explosive ways. But in that quiet, gnawing, “something’s still wrong” kind of way.

What Is a “Dry Drunk”?

In recovery circles, a dry drunk refers to someone who has stopped drinking but hasn’t done the emotional work that led them to alcohol in the first place.

They may be sober, but they’re still bitter. Angry. Shut down. Controlling.

They haven’t touched the wounds underneath the addiction—childhood trauma, shame, abandonment, fear. They’ve just removed the painkiller.

And what’s left is a person who’s technically not drinking… but who’s also not growing. Not evolving. Not becoming emotionally safe.

They’re sober, but still unsafe to be close to.

The Lie of “Better Behavior = Healing”

I see this exact dynamic all the time in my coaching work—not just with addiction, but with survivors of covert narcissistic abuse.

Clients tell me things like:

“He stopped lying and raging. I should feel relieved… but I don’t.”
“She’s not gaslighting anymore… but she feels miles away.”
“It’s peaceful now, but I feel emotionally abandoned.”

The outside world sees improvement. The partner sees a polished version of who they once were. But your body knows:
This isn’t healing. It’s behavior management.

And in many cases, it actually feels worse.

Because now you don’t have “proof” of the dysfunction. Now you’re gaslighting yourself.

Covert Narcissism and the Emotional Void

Here’s the truth: people don’t become manipulative, controlling, or emotionally abusive out of nowhere. Those behaviors come from deep internal dysfunction—often rooted in:

• Childhood trauma and attachment wounds

• Shame and fragile self-worth

• Emotional immaturity and dysregulation

• Fear of intimacy and vulnerability

• A distorted sense of control and identity

When a covert narcissist stops the visible behaviors—lying, guilt-tripping, stonewalling, raging—it doesn’t mean those wounds are gone.

Most of the time, it just means the dysfunction has gone underground.

Instead of yelling, they give you the cold shoulder.
Instead of gaslighting, they stay quiet and bitter.
Instead of cheating, they disconnect and disappear emotionally.

They look calmer, but the emotional energy hasn’t changed. They’ve learned to manage the optics—not do the work.

Why It Feels Worse After They "Get Better"

When the overt abuse stops, it creates a disorienting vacuum. You should feel relieved. Everyone around you might think you’ve finally reached peace.

But in reality, what used to be chaos has now become emptiness.

It’s silent, cold, and distant. There’s no connection. No empathy. No accountability. Just emotional vacancy.

And this is where many survivors spiral—because they think something must be wrong with them for not feeling happy.

But here’s what I need you to hear:

You’re not ungrateful. You’re not too sensitive. You’re not the problem.
You’re just finally sitting in the truth: surface-level behavior change doesn’t equal deep, relational healing.

What True Healing Actually Looks Like

Healing isn’t just about stopping bad behavior.

It’s about building something safe in its place.

True healing looks like:

• Genuine self-reflection

• Ownership of past harm without defensiveness

• Emotional regulation—not suppression

• Vulnerability and empathy

• The ability to stay present and connected in discomfort

• Consistent safety—not just short-term behavior shifts

It’s not about perfection. It’s about emotional availability, growth, and integrity.

If your partner has stopped yelling but still avoids you emotionally…
If they’ve stopped lying but refuse to talk about the past…
If they’ve stopped hurting you overtly but leave you walking on eggshells…

That’s not healing. That’s hiding.

You Deserve More Than the Absence of Harm

If you’re stuck in a relationship that “looks better” but still feels wrong, I want you to know this:

Your nervous system isn’t confused.
It’s telling you the truth.

Just because someone stopped doing the bad doesn’t mean they’ve started doing the good. You don’t have to settle for someone who isn’t hurting you if they’re still not showing up for you.

You deserve more than behavior change. You deserve connection. Honesty. Accountability. Growth. You deserve healing—not image repair.

❤️ Ready to Heal on a Deeper Level?

If this resonated with you, and you’re navigating the aftermath of covert narcissistic abuse or trying to make sense of a partner’s so-called “growth,” I’d love to support you.

I offer 1:1 and group coaching, as well as a full healing program for survivors like you. Learn more at www.covertnarcissism.com.

And if you haven’t already, be sure to subscribe to The Covert Narcissism Podcast for more deep-dive topics like this one.

The Birthday That Broke You: Why Covert Narcissists Ruin Special Occasions

Some birthdays you never forget—not because they were magical, but because they were devastating.

If you've ever walked away from a birthday dinner in tears, spent Christmas feeling like a burden, or watched your anniversary unravel into silence or sabotage, you’re not alone. When you're in a relationship with a covert narcissist, special occasions often become emotional battlegrounds.

And the pain? It sticks.

Why Do Covert Narcissists Ruin Holidays and Celebrations?

For most people, birthdays, anniversaries, and holidays are about connection, love, and celebration. But for the covert narcissist, these events are threatening. Not because they don’t understand the significance—but because they aren’t the center of it.

Special occasions trigger a deep sense of envy and insecurity for covert narcissists. They might feel unseen or unimportant unless everything revolves around them. So rather than celebrating you, they punish you—for being celebrated.

Here are a few common ways this shows up:

• They “forget” your birthday or act like it’s no big deal.

• They pick a fight the morning of a special event.

• They disappear emotionally or physically when you were hoping to feel close.

• They give you a gift that’s clearly about them, not you.

• They sabotage your plans with passive-aggressive behavior or last-minute drama.

It’s confusing. One minute, you're trying to blow out candles or toast with family—and the next, you're navigating a guilt trip or a cold shoulder that overshadows everything.

The Pattern That Breaks You

One client shared, “Every year on my birthday, I hoped it would be different. I told myself he just didn’t like celebrations or forgot. But then, every year, something happened. A fight. An ‘accidental’ oversight. Or a wave of silence so heavy I felt like I didn’t exist.”

This is more than being forgetful or insensitive. It’s emotional sabotage.

Over time, it breaks you down. You stop looking forward to holidays. You lower your expectations to avoid disappointment. You tell yourself it’s selfish to want to be celebrated.

But it’s not selfish. It’s human.

What It Steals from You

Covert narcissistic abuse robs you of joy in the moments that should fill you up. It turns milestones into minefields. You may begin to dread your own birthday, not because of age, but because of the predictable pain that comes with it.

It can make you question your worth, your memories, your sanity.

And it’s not just about the occasion—it’s about what it represents. These days highlight what’s missing in your relationship: empathy, attunement, mutual care.

Reclaiming the Days That Matter

If this resonates with you, I want to offer something different: Create your own holiday.

Yes, a real day—just for you.

Make it the day you left. Or the day you chose peace over pretending. Or maybe the day you realized, I deserve to feel loved—especially by myself.

Here are some ideas for your personal celebration:

• Take yourself on a solo date. A hike, a nice dinner, a beach day—whatever makes you feel alive.

• Write a letter to your past self. Thank them for surviving. Acknowledge their pain.

• Gather with friends who truly see you. Create your own tradition.

• Do something symbolic. Burn an old card. Plant something new. Buy a piece of jewelry you would’ve wanted from them—and give it to yourself.

And if you want to take this even deeper…

At Our Annual Retreat…

Each year at our in-person retreat for survivors of covert narcissistic abuse, we hold a special holiday dinner. We call it the Celebration of the Uncelebrated.

Everyone picks the holiday they want to dress up for—the one they always loved or the one that was always ruined. We decorate. We laugh. We eat food from all the major holidays throughout the year.

It’s a time to reclaim joy on our own terms. To rewrite the script. To say: I matter. My milestones matter. And I will never again let them be stolen from me.

If you’re ready to join us for a weekend of healing, laughter, and powerful reconnection, you can find all the details here.

You Deserve Better

The birthday that broke you may have felt like the final straw—or maybe it was just one more crack in the foundation.

But it doesn’t have to define you.

There is healing. There is celebration ahead. And most importantly—there is a version of you who finally gets to feel seen, cherished, and whole.

And that is worth celebrating.

Want more support?
Subscribe to The Covert Narcissism Podcast for more healing tools and real conversations.
Your story matters, and you deserve to be heard without judgment.