Gray Rock Tips: Narcissistic Abuse Recovery

Gray Rock Tips: Narcissistic Abuse Recovery

The gray rock technique is a valuable tool to help diffuse negative exchanges with a narcissist as well as limit the amount of narcissistic supply you are giving to them. Angie Atkinson explains the basic rules of gray rock in this article.

Angie explains:

“There's one simple rule when it comes to communicating effectively with a narcissist - and it's so basic that you'll be shocked when I tell you what it is. 

The rule is: do not engage the narcissist.

What do I mean by this?

It's simple: keep emotion out of it. When the narcissist tries to manipulate and provoke you, which he or she inevitably will, you have to maintain an air of professional-type detachment. Try to see the narcissist as almost a stranger and communicate with him /her on that level.”

Using gray rock can protect you from emotional turmoil and allow you space to see the toxic abusive exchanges for what they are. This can help reduce your own feelings of cognitive dissonance and abuse amnesia because it limits their own part in any abusive outburst the narcissist is using against them and gives perspective on what’s really going on.

If only limited information is given and done so in a flat, boring tone, you have the opportunity to observe the narcissist's behaviors and even see the manipulation tactics as they are happening (instead of reacting to them) and losing yourself in the exchange.

But remember: gray rock is a technique, not a lifestyle. It can serve a purpose in many areas of life for sensitive people and empaths because the sensitivities can tend to be used by others to draw us in and then manipulate us.

If you are with a narcissist, this tool can help to both calm the situation, give you space to feel what you actually feel instead of what you are being manipulated to feel and create a low supply situation the narcissist may bore of. To live this way long term is not the ideal, its a tool, for now, as you cope.

For some survivors, gray rock can be a struggle because the urge to react is so strong. There are ways to lighten that feeling and I hope to share some with you in this article.

One area gray rock can seem, well, grey to some people is the feelings of no closure to an argument or the feelings of being misrepresented by a narcissist and wanting to defend one's own position.

It can leave some feeling like it does not work well, or they are not doing it right because all of the inner feelings they have are not being expressed.

Validation is a basic human need.

We all want to be heard, validated and seen, that is basic human nature and health but with a narcissist, during a manipulative abusive situation where they are projecting, gaslighting, outright telling lies - well, this will not happen.

Generally, with a narcissist, unless the topic swings back to them, they are not hearing anyone else in a deep and meaningful way anyway and certainly not when they are in a rant needing to prove their own ego is what is superior or right.

So what can we do with these feelings of not being heard or validated?

How can we feel strong and maintain our voice by such a technique that at its core is truly empowering, but in practice can feel like giving in or even like you are biting your tongue?

What else can be added to this brilliant technique to help those of us that are feeling slighted and misrepresented or devalued by an abusive exchange with a narcissist?

Here are a few tips that can help you.

Hold your truth.  

One idea to try that works well is holding your own truth within yourself. Keeping hold of yourself while the narcissist continues to gaslight or project. This can be done with silently repeating to yourself exactly what you are seeing, name SILENTLY the behavior you see, then add a phrase that grounds you to your truth.

  • For example, during a situation where a narcissist is projecting their own issues onto you then using gaslighting to convince you it is true, and you stop to gray rock that, before the feelings of wanting to react even start you can look at what is happening. In your silent mind,  “ I am gray rocking this because he/she is gaslighting me. I see they are projecting because they are the one that does that thing.”
  • Then, and remember all of this is silent, to self, only your inner dialogue, never spoken directly to the narcissist, “I know my truth, I know the facts that I have lived and this is their fantasy."
  • Another simple one could be “I validate my own truth in this, the manipulation is just noise."

Keep a private journal.

Another tool to add to the gray rock toolkit is after the abusive happens and you have used gray rock technique, write down what happened. Keeping even a simple private log but even better a journal on the manipulations can really help reduce the abuse amnesia many of us have happened.

  • One thing that can happen with prolonged grey rocking is getting so good at it that it becomes part of the dynamic of the relationship with the narcissist, especially if it diffuses the abuse somewhat, THE ABUSE IS STiLL THERE and is happening even if it's being diffused.
  • A journal can help map the abuses and allow us to see, in list form all that goes on when we are busy managing things to keep us safe from emotional abuse. It can keep it from seeming just part of how life is if the abuse is pulled out from the situation and shown on paper to oneself.
  • With the ultimate goal being a life free from abuse, seeing pages and pages of the same cycles of abuse over and over can help free oneself from the hold those manipulations have over you. If you do this, keep it private, locked away and safe from being found by others.

Seek Support

The last tip I have is to tell a narcissistic abuse trained therapist, life coach or support group what you experienced. Look for the patterns the narcissist has that you see in your journal and share those with a person or group that is either trained or has experienced similar. This will give you more of that validation we need so much after emotional abuse. It can help you to see it even deeper as well to write or speak with SELECT others who truly understand.

Questions for You: Have you felt the need for validation and support after an abusive situation where you used gray rock? Do you ever struggle with not reacting and following through with the gray rock technique? Are there things you can tell yourself that might help throughout using the technique which give you support and reclaim your own power?

Thanks for reading this post! My name is Lise Colucci and I am one of the certified life coaches at QueenBeeing. Learn more about me here or schedule a one-on-one coaching session with me here.

Coach Lise on Self-Care, Healing and Inner Dialogue

Coach Lise on Self-Care, Healing and Inner Dialogue

*Editor's Note: Please help us welcome Lise Colucci to the QueenBeeing team!

I was feeling really run down and in low spirits today. It's allergy season and it has begun to hit full force. Before I knew it, I was hit with a few personal setbacks that set off negative thinking.

As the dialogue in my head escalated from a mildly complaining tone to feeling defeated and undone, I realized this was a reality that I was creating for myself based on my beliefs in that moment.

I had fallen out of self-care. I ran right through self-preservation and sped through  "just making due”  before just totally giving up.

That realization woke me up; this is not the life I wish to have, I thought.

This attitude will serve nothing but to carry my burdens all the way to bed and likely into my dreams. Then what?

More of the same tomorrow? NO thank you.

What can we do when the world feels so heavy and difficult, so much so that our beliefs alter our inner worlds to match its gravity?

Observe, then restate the beliefs, that’s what! It took a good half hour to get into it, catching the sighs of bodily discomforts and restating the inner dialogue which came out of those sighs.

"I am so tired” needed to be restated, while respectfully validating the needs of my body.  "I can take a 10-minute rest and restore some energy“ became the new thought.

The phrases I heard myself thinking that felt full of weight and unhappiness such as, “I am alone and I have no help” needed another approach.

That one I could go at head-on by shifting my beliefs. I restated it to "I am capable. I also have friends and know I am not alone, if I need help I am able to ask."

I realized that in that moment that no one could physically help - but certainly, a loving friend hearing me could lift my spirits and that alone can go far in restoring positive energy.

All I needed to do was ask for a listening ear. So I did, and it worked! The beliefs began to lighten up and I was able to restore positivity in my day.

During and after emotional abuse, it can get dark in our inner worlds. We lose the ease of joy and uplifted outlook on life and often feel hopeless, unwanted, alone.

Worse than that, the dialogue in our heads can become that of the abuser, telling we are wrong and unworthy. The same practice that I used above can be applied here, any time.  

We don’t need to force the beliefs to change.

The beliefs we hear ourselves think can be gently and incrementally restated to improve our self-worth and our outlooks - and to increase our joy. It can be done in a simple, honest way that allows you to believe in your worth and feel gratitude for many things in life.

Ask yourself:

Do you catch yourself believing things that are unkind toward yourself or are dragging down your day? Do you hear someone else’s words echoing in your mind reinforcing the abusive things you were told? What can you do, right now, to begin to create change in your very important belief system? 

Share your thoughts and ideas in the comments section, below. Let's discuss it. 

Thanks for reading this post! My name is Lise Colucci and I am one of the certified life coaches at QueenBeeing. I am so happy to be given this opportunity to serve this community and honored to get the chance to witness others healing as they seek the amazing help that coaching can provide. I will be posting short articles on different topics that relate to narcissistic abuse, healing, self-care and more and I hope that you gain some comfort or deepen your own understanding through them. This article is a bit more personal than I normally write so that you can get a sense of how I work in my own life as well as the ways I use to problem-solve the healing process. 

Learn more about me here or schedule a one-on-one coaching session with me here

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