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Is a ‘victim’ mentality driving your stress? 3 ways to shift it.

Last updated on July 25th, 2023

Are you familiar with those moments when you find yourself or someone you know caught up in a cycle of self-pity and the belief that the world owes you something? This is the all-too-common phenomenon known as a victim mentality.

You know the drill – avoiding responsibility, seeking sympathy, and expecting others to follow suit. But it doesn’t stop there. The victim also has a knack for sharing tales of hardship, hoping to elicit pity from those around them, while simultaneously viewing others as potential adversaries. And when friends or family dare to offer solutions to their problems, the victim will brush them off, sometimes with a flair for the dramatic. It’s almost as if they need that chaos to thrive. Deep down, it’s all about capturing attention and manipulating others into fulfilling perceived needs, especially when it comes to love, affection and/or approval – whether we are aware of this or not.

I know this might be uncomfortable to acknowledge, and even just reading about it can stir up some uneasy feelings. Let’s face it, none of us want to admit how we sometimes manipulate our surroundings, consciously or not, in our quest to get what we want. Perhaps you can spot the behaviours of victim mentality in others and have trouble recognising it in yourself. Recognising victim thinking in ourselves can be a challenge in itself as the predisposition to point the finger of blame outside of us can be powerful. The reality is that victim mentality is something we all typically adopt at one point or another – some simply find it harder to shift. 

Beliefs, like invisible threads, weave the fabric of our behaviours. Yet, far too often, we are never taught to pause and reflect on the intricate tapestry of our thoughts. Are these beliefs we hold about the world and ourselves true? Questioning how and why we think the way we do can be challenging – especially in the instance of a victim mindset. While some individuals embrace this journey with enthusiasm, eager to unlock its wisdom, others find themselves confronting uncomfortable truths, instinctively resisting the process. It is essential to honour and respect each unique response that arises along this path of self-exploration because even our resistance can show us so much.

In sharing these insights, I offer them with utmost compassion, as these attitudes often stem from lingering pain and past hurts. If you resonate with the descriptions of a victim mindset provided, remember that your actions are often rooted in a genuine desire to alleviate pain and shield yourself from future heartache (although these motives may remain hidden, concealed by the meanings you have constructed within your mind). You are not alone in this struggle. We all grapple with our own versions of these patterns. Please offer yourself the tenderness and empathy you would extend to an upset child as you read this.

Having worked with patients for 20-plus years, those with ‘poor me’ attitudes are slowest to shift, gain insight and get well. They are so used to blaming – others and circumstances – that they struggle to take responsibility for themselves. The thing is, we cannot resolve what we face – a constant state of overwhelm, stress, dysfunction or disease – when we have a victim mentality. We have to recognise it within ourselves and begin to dismantle it before we can truly stop it from constantly detracting from our health and happiness. I encourage you to reflect on whether this mindset may be playing a role in your perpetual stress. If you feel it is, here are three considerations to help you begin to dismantle it.

1. Cultivate self-reflection

Take a reflective journey inward, allowing yourself to explore the narratives you’ve internalised about yourself and the world. Challenge these narratives by asking yourself probing questions: Are these beliefs based on actuality or distorted perceptions? What evidence do I have to support or refute these beliefs? By engaging in this introspective process, you begin to unravel the threads of victimhood and open doors to new possibilities.

2. Life happens ‘for’ you

Recognise that while external circumstances may impact your life, it is your response and attitude that ultimately shape your experiences. Consider what changes if you truly believe that life happens for you, rather than to you. Empower yourself by focusing on what you can control, such as your thoughts, actions, and choices. Focus on replacing a mindset of helplessness with one of resilience and determination. Embrace the power of taking responsibility for your own happiness and growth. By doing so, you transform from a passive victim to an active participant and creator in the life you truly want to live.

3. Rewrite your narrative

Reflect on past experiences which for someone with a victim mentality may feel like scars or battles – the result of everyone else and life being against them. Ask yourself the question “if there was a gift in this situation, what might it have been?” Try to hunt down the kernel of growth these scenarios offered you. Develop a narrative that empowers and uplifts you, highlighting your strengths and resilience. Surround yourself with a supportive network of individuals who inspire and encourage your journey towards self-empowerment. Engage in practices that foster self-care, mindfulness, and personal development. Remember, you are the author of your own story, and by embracing a new narrative, you can forge an empowered path forward.

Remember that this process can take time – months or even years, depending on how strongly the mindset is entrenched and how long it has been in the driver’s seat. You are not going to change a victim mentality overnight – please be gentle with yourself as you begin to unpick the strands of it.

And if you recognise the victim mentality in someone you love? Remind yourself that this way of thinking comes from immense internal suffering. The unfortunate truth is that the person will need to recognise this way of thinking within themselves and trying to point it out to them when they’re not ready to see it is unlikely to go well. Cultivate compassion for them while trying to avoid being caught up in their chaos as best you can.


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