10 Journal Prompts to Help You Figure Out If You're Being Gaslighted
Trust yourself. Those two words might feel impossible right now, but they're the foundation of everything that follows.
If you've found yourself here, questioning your own reality, wondering if you're "too sensitive" or "making things up"—you're not alone. Gaslighting is one of the most insidious forms of manipulation because it targets the very thing you need most: your ability to trust your own perceptions.
These prompts aren't about diagnosing someone else or labeling a relationship. They're about reconnecting with your own inner knowing. They're about creating space to honor what you've experienced without immediately explaining it away or minimizing it.
Sometimes the clearest path forward starts with simply writing down what's true for you—without editing, without softening, without worrying about being "fair" to someone who may not have been fair to you.
Grab your journal and a quiet moment. Let these questions guide you back to yourself.
10 Journal Prompts to Help You Figure Out If You're Being Gaslighted
1. What conversations do I find myself replaying over and over, trying to figure out what really happened?
2. When I share my feelings or concerns, how does this person typically respond? Do they listen and validate, or do they deflect, minimize, or turn it back on me?
3. Have I started questioning memories or experiences that I was once certain about? What specific incidents come to mind?
4. What phrases do I hear repeatedly that make me doubt myself? (Write them down exactly as they're said to you.)
5. How do I feel about myself after difficult conversations with this person? Confused, small, or like I need to apologize for having feelings?
6. What do I find myself constantly explaining or defending about my own thoughts, feelings, or experiences?
7. Have I started avoiding certain topics or walking on eggshells to prevent conflict? What am I afraid might happen if I speak up?
8. When I think about this relationship, do I feel like I'm constantly trying to prove my worth, my sanity, or my version of events?
9. What would my closest friend say if I told them exactly what happens in these interactions—without me explaining or justifying the other person's behavior?
10. If I trusted my gut completely, without fear of being "wrong" or "unfair," what would it tell me about this situation?
What Your Responses Might Be Telling You
After working through these prompts, take a step back and notice the patterns in your answers. Here's what to pay attention to:
Red flags that suggest gaslighting may be happening:
You find yourself constantly doubting memories you were once certain about
You're walking on eggshells or avoiding topics that should be normal to discuss
You feel confused, small, or like you're losing your mind after conversations that should resolve issues
You're doing most of the emotional labor—explaining, defending, apologizing, or trying to prove your reality
You notice yourself using phrases like "maybe I'm being too sensitive" or "I might be imagining things"
Your gut feeling consistently tells you something is wrong, even when you can't "prove" it
Healthy relationship patterns look like:
Disagreements where both perspectives are heard and respected
Feeling heard and validated, even when there are differences of opinion
Being able to express concerns without fear of retaliation or having them turned back on you
Trusting your own memory and perceptions without constant second-guessing
Feeling emotionally safe to be yourself and speak your truth
Remember: A pattern of these behaviors is more significant than any single incident. Trust the overall picture your responses are painting.
A Gentle Reminder
Your feelings are valid. Your experiences matter. Your perception of reality deserves to be trusted and honored—especially by you.
If these prompts revealed patterns that concern you, please know that seeking support is a sign of strength, not weakness. Whether that's talking to a trusted friend, joining a support group, or working with a therapist who understands manipulation and emotional abuse, you deserve people in your corner who believe you and help you rebuild trust in yourself.
You are not too sensitive. You are not making it up. You are not losing your mind.
You are worthy of relationships where your reality is respected and your voice is heard.
