Face might scrunch up in disgust/disbelief/pain etc
"ick" or "ew"
fainting or feeling weak as a result
crying
feeling like hurting yourself
cheeks hot, face flushed (embarrassment out of fear or humiliation)
fight/flight/freeze/fawn response gets triggered
body feels "charged" or "activated"
wanting to yell or shout back
wanting to run away
wanting to hide
wanting to stuff yourself with food/substances/alcohol etc to numb the pain
heart feels heavy or pounds at awkward intervals
not being able to eat
head shakes "no"
backing away
asking or screaming for help
feeling scared
feeling "on alert"
not knowing what to say
arms protecting yourself
not being able to move
Emotional signs that you are not safe:
Unsettling environment
Fawning aka "going with what they want" even if you don't feel good about it
Uncomfortable
Knowing the other person doesn't like it when you express things different from their own beliefs
Knowing if you spoke up you would be either mocked or downplayed or told you're being too sensitive
Being told you're "disrespectful" or "not allowed" to talk back or disagree in any way
Being told you're too chicken or being forced to feel dumb or stupid if you don't join in
Being openly mocked or talked about by the whole group
Expressing a concern and they get mad at you for being mad at them
You're always the one in the wrong even when you were the one being hurt
They use grandiose words and phrases to assert dominance
"walking on eggshells"
They continue to do the things you asked them to stop doing even after countless times asking them
They don't care about how you feel
They make no effort to acknowledge your feelings or acknowledge how their behavior is affecting you
They force you to participate in drugs/alcohol
They hold their power and good deeds they have done for you over your head and threaten to stop helping or support you or even take back what they have given you
They are physically aggressive/ violent
Rage
Rage during substance use
Touching you without asking
Downplaying anything you need as not important
What to do:
Take a deep breath
Take your time figuring it out
Remind yourself this isn't your fault
Stay focused on the behavior- because they WILL try to detract from it & turn it around on you
Gather your resources
Consider leaving or cutting contact
Consider therapy or online support groups to help yourself breathe and find safer spaces for yourself
Have an exit plan
Do not engage with the arguments & emotional bait
Cultivate your privacy
Cultivate your security
Cultivate yourself a safe space
Prepare yourself for the backlash
Ask someone safe to go with you
Call someone safe and ask them to stay on the phone with you if you do not feel safe
Self defense tools like pepper spray & brass knuckles
Know you're worth the exit
Take yourself seriously when they dont
Honor the gut feelings
Restore faith in your judgement
Honor your voice
Honor your body
Honor your "no"
Ask for a pause- "I need a break."
Ask for clarity- "Can you clarify that?"
Ask what their intentions are- "Are you being helpful or hurtful?"
Bring attention to the behavior and how it's making you feel- "I'm not comfortable with the way you're ignoring my concerns."
Make direct eye contact & deepen your voice- "You need to stop."
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