How to deal with a narcissist: 10 tips from experts
Published Jan 12, 2026
Written by Headspace Editorial Team
Dealing with narcissism is taxing. Whether it’s a romantic partner, family member, friend, or professional colleague, interacting with someone who has narcissistic traits can be confusing, painful, and exhausting. Their behavior can make you question your reality, feel like you’ve done something wrong, or leave you emotionally depleted.
If this describes you, know that you’re not alone and that help is available. Narcissism is a diagnosed behavioral pattern, and there are research-based, expert-informed strategies you can learn to protect your peace and regain control.
Read on for 10 practical tips on navigating a narcissistic relationship with confidence. We’re also sharing how Headspace can provide support for your overall emotional resilience.
What is narcissism, and how does it show up in relationships?
Narcissistic personality traits can be challenging to manage in a relationship. They can include:
A grandiose personality
Lack of empathy
An intense and insatiable need for admiration
Manipulative behaviors like gaslighting
A sense of entitlement that’s unreasonable and hurtful
Narcissistic characteristics can range in severity and are the hallmark of a mental health condition known as narcissistic personality disorder (NPD). According to research, an estimated 6.2% of people live with narcissistic personality disorder. Even if someone hasn’t been formally diagnosed, recognizing the behavior is key to learning how to deal with a narcissist.
Common behaviors of a narcissistic personality include:
Gaslighting: They make you question your own reality and doubt your memory and feelings. Over time, their treatment can make you unsure about your own judgment.
Blame-shifting: They won’t take responsibility for anything, even when they're at fault. Instead, they’ll place blame on anyone around them.
Boundary-pushing: They ignore boundaries and refuse to accept limits. They often become angry or irrational if you try to enforce boundaries.
Love-bombing followed by devaluation: People with narcissistic personalities overwhelm you with adoration, affection, and attention in the beginning, but then will criticize, ignore, or belittle you, often for no reason.
Triangulation: They use others to validate their own perspective and create jealousy or rivalry. They use this tactic to create division and isolate you.
Silent treatment: They stop communicating to punish or control you. This manipulative behavior takes away your power, so you feel alone and desperate.
Projection: They accuse others of the behaviors or traits they’re actually guilty of using themselves. This is an effective way to shift the focus away from themselves, allowing them to avoid any sort of accountability.
Manipulation: They twist facts, emotions, or situations to make you question your reality and get the upper hand. Manipulative behavior helps them remain in control, which is important to the narcissistic personality.
Minimizing: They downplay or dismiss your feelings and experiences, making them seem unimportant or trivial. This can leave you feeling unvalidated or misunderstood. You often feel overly sensitive and not worthy of having authentic feelings.
Intimidation: They threaten you (subtly or obviously) so you’re afraid and more likely to be compliant. Intimidation is an effective way to control others, and someone with narcissism knows this.
Guilt-tripping: They make you feel like you’re responsible for their emotions, actions, and mistakes. The point is to keep you stuck in a cycle where you try desperately to make things okay.
Excessive need for admiration: They seek constant validation and praise, even when it’s at the expense of others. When they don’t get the acknowledgement or respect they believe they deserve, they become angry, cold, or withdrawn.
Invasion of privacy: They regularly ignore your need for space and are willing to snoop or pry into your personal life. This is how they assert dominance and maintain control over you and others in their life.
Playing the victim: They skillfully alter the narrative to make it seem like they’ve been wronged. They’re great at deflecting blame in an attempt to get sympathy.
10 Tips from experts on how to deal with narcissism
Dealing with people who have narcissistic personality disorder can be challenging, but the expert strategies here can help.
1. Educate yourself about narcissistic behavior
As the saying goes, knowledge is power. When you understand the habits, tactics, and patterns, you can detach from them and stop taking them personally.
2. Set clear boundaries (and stick to them)
It’s critical to be consistent and firm in setting boundaries when dealing with a narcissistic personality. This type of personality will test limits and push boundaries. Being clear with your expectations protects your well-being.
3. Don’t try to “win” or out-argue
It can be tempting to try to change or fix someone who behaves in a narcissistic manner, but it’s rare that logic or emotion will sway them. Keep exchanges neutral and limit how much emotional energy you invest in the relationship.
4. Protect your energy by limiting contact when possible
If possible, cut ties with someone who displays narcissistic personality traits. If that’s out of the question, you can use low-contact strategies or gray rocking, which is a coping skill that uses neutral responses to avoid an emotional reaction.
5. Don’t take the bait
People with narcissistic traits will try to provoke and blame you. They’ll use guilt trips as a way to control you. For your own mental health and self-care, it’s important to stay grounded and avoid engaging in the drama they try to create.
6. Validate yourself instead of seeking their approval
Relying on self-trust, self-care, and internal validation is essential in these relationships. Any approval or validation from them is likely going to be inconsistent or manipulative.
7. Build a support system
You’re not alone in this, and having a reliable support system is critical when navigating a relationship impacted by narcissism. Make sure you have a trusted friend, therapist, or community member you can rely on who understands the dynamics of narcissists.
8. Watch for manipulation tactics like gaslighting
Gaslighting and manipulation are hallmark tactics that people with narcissism use to control others. They make you question your reality and doubt your own memories and feelings. They constantly try to confuse or blame you for things you have no control over. That’s why it’s helpful to document all conversations and actions so you know what’s true.
9. Prioritize your emotional safety
In any relationship, your mental health matters and should be your number one priority. If you’re struggling with ways to handle a narcissist, you might want to consider therapy. With the help of a mental health professional, you can learn to process your experience and regain emotional clarity. Therapy gives you tools to establish and maintain healthy, rewarding relationships. Whether you’re hoping to salvage a relationship or you need guidance on how to end it, a therapist can help.
10. Know when to walk away
It will be difficult, but you might figure out how to survive in your relationship. But sometimes, the best and healthiest choice is to take a step back, disengage, or end things with a friend or loved one. You deserve to have fulfilling relationships. If you’re not getting what you need, for any reason, it’s okay to leave. Ending things doesn’t mean you failed. It just means you’re choosing yourself, and that might be the best decision for everyone.
If you are in immediate danger, please contact your local emergency services or go to the nearest emergency room. If you are located in the United States or Canada and you are having thoughts of suicide or self-harm, please call or text 988, the Suicide and Crisis Lifeline. You can find additional international mental health resources here.
How Headspace can support you
Headspace offers effective strategies and tools to navigate a relationship with someone who has a narcissistic personality disorder. We offer guided meditations that can support emotional resilience, grounding, and clarity. We can help you manage everything from stress to difficult emotions to building confidence.
Beyond our self-help tools, if you’re looking for deeper support, we also offer access to licensed therapists through Headspace Therapy. We can be your daily partner in protecting your peace as you navigate challenging relationships or mental health challenges.
You deserve healthy, respectful relationships
In any relationship—romantic, professional, or platonic—you’re allowed to have boundaries. Everyone has the right to protect their peace of mind and have access to support. Dealing with a narcissistic personality is hard, but you’re not alone, and you don’t have to lose yourself in the process.
With the right tools, information, and support, you can learn how to deal with narcissism while staying grounded and reclaiming your emotional well-being. Headspace is here to help, every step of the way. Learn more about online therapy from Headspace today.
Sources:
1. Grapsas, S., Brummelman, E., Back, M. D., & Denissen, J. J. A. (2019). The “Why” and “How” of Narcissism: A Process Model of Narcissistic Status Pursuit. Perspectives on Psychological Science, 15(1), 150–172. https://doi.org/10.1177/1745691619873350. Accessed July 31, 2025.
2. Stinson, F. S., Dawson, D. A., Golstein, R. B., Chou, P., Huang, B., Smith, S. M., Ruan, W. J., Pulay, A. J., Saha, T. D., Pickering, R. P., & Grant, B. F. (2008). Prevalence, correlates, disability, and comorbidity of DSM-IV Narcissistic Personality Disorder. The Journal of Clinical Psychiatry, 69(7), 1033–1045. https://doi.org/10.4088/jcp.v69n0701. Accessed July 31, 2025.
