Dealing With Toxic People

What is a “toxic” person?

Sometimes in life, we come across people who defy our natural belief systems about how people “should be”. For example, while we assume that most people follow the golden rule of “treat others the way that you would like to be treated”, there are definitely some individuals who are not guided by this principle and regularly break this rule.

These people may be considered “toxic” because their behaviours leave a trail of destruction behind them wherever they go. This is usually in the form of other people who are left feeling distressed, confused, isolated, trapped, depressed, angry, afraid, guilty, grieving, and potentially traumatised about how they have been treated. And that’s not to mention the financial, social, occupational or legal consequences that can arise from an interaction, encounter or a relationship with a toxic person.

A toxic person has no real concern for anyone apart from themselves, except for how other people could help or hinder them from getting what they want, physically or emotionally. The three main ways that they will try to emotionally manipulate others into doing what they would like are through a sense of fear, obligation, and guilt (FOG).

Anytime you notice that FOG is being used against you to try and get you to do something you don’t want to do, look out. A loving person will encourage us to be the best that we can be. Instead, a toxic person will help us be what they need us to be, which may be very different from what is actually in our best interests.

Worse still, toxic people will typically:

(a) not admit to having done anything wrong, even when presented with the facts,

(b) honestly believe that they haven’t done anything wrong or haven’t intended to do so, and instead blame you or someone else for how they felt or what they did, and

© try to convince others of their innocence, even if this involves a real stretching of the truth or outright lying.

Unfortunately, many of the clients that I see have been affected by toxic people, including:

  • The boss, who dangles the promise of pay raises and promotions over their employees to motivate them to reach a goal, and then once that goal is achieved, takes the deal off the table
  • The boss, who forces his workers, often vulnerable immigrants on working visas, to work for less money than the minimum wage or to be on call and work overtime without any extra pay or time in lieu
  • The alcoholic father, who verbally and physically beats his wife and children
  • The competitive father, who is afraid of his children surpassing him and therefore won’t give them any praise or actively minimises their accomplishments
  • The narcissistic father, who views his children as an extension of himself and thus tries to live out his unfulfilled potential through them, often in regards to school, sports, and career
  • The narcissistic mother who makes her children lie about their school grades or lie about where they live, who they are or what they do so that she looks better to her friends and family
  • The self-centred mother who is afraid her children no longer need her and therefore does whatever she can to prevent them from becoming independent. This might be doing all of the chores for them, to nitpicking and criticising their choices in jobs, partners and anything else that could reduce the amount of influence or power that she has over them
  • The abusive mother, who locks her children away in a room by themselves and beats or neglects them further whenever they do not comply with her wishes
  • The cheating girlfriend, who compulsively lies about her own behaviour and then is jealous of their partner talking to a girl and questions their fidelity and faithfulness
  • The hypocritical boyfriend, who disappears for days on end on drug binges and then calls and messages his partner every five minutes when he knows that she is out having fun with her friends
  • The ex-partner, who earns a lot of money and still refuses to pay any child support or see the children so that they can get back at or hurt the other parent for leaving them
  • The self-centred friend, who consistently demands assistance with the ongoing crises they have in their life, is nowhere to be seen when their friends need support.

I have seen or heard about these traits in individuals through my personal and professional life, and this is barely scratching the surface. There are many other stories that I have heard that are even more severe. It really is disheartening to think that there are people out there who can commit such horrible acts regularly without ever questioning their behaviour or feeling guilt.

Even though I have a better rational understanding of why this behaviour occurs by studying Psychology for the past 11 years, it still doesn’t make sense to me emotionally. I don’t get how someone can hurt the person that “they are meant to love” (societal expectations) and “say that they love” (individual expectations) when their behaviours are precisely the opposite.

The reasons why someone might treat others in a harmful way include:

  1. They are psychologically very unwell and need to be properly treated and/or medicated. Consisting of the Axis I disorders, this includes severe Major Depressive Disorder, Post Traumatic Stress Disorder, Anxiety Disorders, Eating Disorders, Substance Abuse Disorders, Bipolar Disorder, or Schizophrenia. Although these individuals can engage in toxic behaviours, if the symptoms of the psychological disorder are successfully managed or treated, the toxic behaviour is likely to improve significantly.
  2. They have a personality disorder and could improve their symptoms with appropriate treatment and management. Consisting of Axis II disorders, including Borderline Personality Disorder (PD), Obsessive-Compulsive PD, Antisocial PD, Avoidant PD, Dependent PD, Histrionic PD and Narcissistic PD. Research suggests that some of the symptoms of personality disorders can also be managed through treatment, such as Dialectical Behavioural Therapy (DBT) for Borderline PD. However, personality disorders are generally lifelong conditions that impact individuals across several different areas of their functioning, including their interpersonal effectiveness skills. Therefore the likelihood of toxic behaviour increases, especially with Narcissistic and Antisocial PDs.
  3. They are a Psychopath or a Deviant and are therefore unlikely to change, even with treatment. Sometimes known as ‘The Dark Triad’, Machiavellians, Narcissists and Psychopaths all share the common trait of lacking empathy for their victims or anyone they take advantage of to get what they want. There is little evidence that treatment is ever successful with Psychopaths and people who are Sexual Deviants (e.g. serial offending Pedophiles). Sometimes, the best thing that society can do is lock up these individuals in a maximum-security prison to minimise the harm they can inflict upon others. However, many Narcissists and Machiavellians (who believe that the ends justify the means) are unlikely to be arrested or incarcerated for their behaviours. Therefore, they are most likely to be the toxic people that inflict the most damage on others without any remorse for what they do.

How to Successfully Manage Toxic People

The following information borrows heavily from the non-PD toolbox at the website Out of the FOG. It is a website that I recommend for client’s when they are living with and/or having to deal with someone who is consistently acting in a toxic way towards them.

What NOT to do when dealing with toxic people:

  • Abuse Amnesia — Do not try to forget or suppress previous episodes of abuse or boundary violations that the toxic person has perpetrated.
  • Amateur Diagnosis — If you believe that the toxic person has a psychiatric diagnosis or personality disorder, do not share this information, hoping that this will improve the situation and/or the relationship.
  • Avoidance — Do not withdraw from other relationships to reduce their risk of exposure to the toxic person and the potential criticism and rejection that comes with this. Avoiding other people will only further isolate you from your support and positive relationships, which you will need if you regularly deal with a toxic person.
  • Circular Conversations — Do not engage in repetitive, cyclical arguments with toxic people who endlessly cover the same issues without any resolution. You are unlikely to get a different resolution using the same strategy that hasn’t worked in the past.
  • Denial — Do not try to deny that a toxic person is engaging in certain behaviours or that these behaviours are not having severe adverse consequences if they are. It will still be damaging you even if you are typically strong and resilient. It is essential to allow yourself to accept what is happening and how you feel to be more likely to do something about it.
  • Enabling — Do not try to absorb the abusive behaviour of the toxic person without challenging it or consistently enforcing personal boundaries. This will only “enable” them to continue the behaviour without any fear of repercussions.
  • Fix-It Syndrome — Do not try to take responsibility or compensate for the toxic person’s behaviours. Do not try to clean up their messes or fix the problems created by their actions. They need to be responsible for what they do if they are to learn from it.
  • Fleas — Do not try to imitate or emulate the toxic person’s behaviour or stoop to their level. This is tempting, but it is much better to act consistently with your values than “catch fleas” and act in a toxic way too. You will not have as much practice as them in doing what they do and will often then get criticised by the toxic person and be told that you are the one with all of the problems if you try.
  • Lack of Boundaries — Do not allow the toxic person to break the guidelines and limits for acceptable behaviour that you have set. They must be made clear and consistently reinforced, or the toxic person will usually keep pushing and escalating the situation until they get what they want from you without changing their behaviour.
  • Imposed Isolation — Do not allow yourself to become isolated and cut off from your family, friends, and other supports, even if the toxic person is trying to intimidate you or coerce you into doing this.
  • JADE — Do not try to justify, argue, defend or explain or it is likely to end in a circular conversation.
  • Learned Helplessness — Do not believe that you have no control over a situation. A toxic person will sometimes want you to think this. Still, options and supports are always available if you wish to leave a situation or relationship involving a toxic person.
  • Obedience — Do not just blindly follow what you are being told to do by a toxic person because you think it will lead to less confrontation. Decide if what they are asking from you is really in your best long-term interests, and delay answering straight away so that you can have the time and space to think about it properly.
  • Rescuer Syndrome — Do not try to rescue the toxic person or compensate for their behavioural issues. The toxic person will only change when they are ready to, with qualified professionals’ additional assistance.
  • Self-Doubt — Although it is difficult, try not to let what the toxic person says impact how you see yourself, your mental health or your moral compass. Instead, believe in yourself, seek support, and query other friends or family about any doubts you have.

Although many people have tried these strategies, sometimes repeatedly, they are less effective than the recommended strategies.

What TO DO when dealing with toxic people:

  • The 3 “C’s” Rule — Do repeat this mantra when thinking about the toxic person and their behaviours: “I didn’t cause it, I can’t cure it, and I can’t control it.”
  • The 51% Rule — Do consider your own needs just a little more than the toxic person (at least 51%) if you would like to help them effectively.
  • The 50% Rule — Do realise that any relationship is about the dynamic between two people. Therefore, focusing on our part in the relationship (the 50% of the relationship that we are responsible for) can positively change the overall dynamic. Often much more than focusing on what the toxic person does (the 50% that is out of our control, and therefore not our responsibility).
  • Boundaries — Set clear and consistent guidelines and limits (that are reasonable and safe) for acceptable behaviour with toxic people. Let them know how you will respond if they cross these boundaries and consistently reinforce these consequences when they do so.
  • Clean Up Rule — Do allow the toxic person to clean up their own messes and deal with the external consequences of their actions. You are only responsible for cleaning up your own messes, not theirs.
  • Emotional Intelligence — Do work on effectively understanding, recognising and regulating your own emotions, and develop empathy and social skills in dealing with the toxic person’s feelings without fixing their problems for them.
  • Get Support — Do find supportive people who are likely to empathise with you and understand what you are going through. If they understand mental illness, personality disorders and toxic people, it will be more likely that they will be able to give you the support you need.
  • Journaling — Do write down whatever you are thinking and feeling about the toxic person and your relationship or troubles with them. If you can do this without censoring yourself, taking a break or worrying about what you are writing, then it can be even more therapeutic. If you can keep this in a safe place, do so, otherwise delete it or dispose of it in a way that is unlikely to be seen by the toxic person.
  • Make Good Choices — Do devote your energy focusing on what is under your control and the steps you can take. This can reduce stress a lot.
  • Medium Chill — Try to disengage through distraction, relaxation, meditation, and other arousal-reducing strategies if direct contact with the toxic person or their behaviours is unavoidable.
  • My Stuff/Your Stuff — Do clearly define and remind yourself what is your concern (“my stuff”) and what is actually the toxic person’s concern (“your stuff”), regardless of what they say to you.
  • No Contact — Do think about going “No Contact” and cutting off all forms of correspondence and contact with a toxic person if they are consistently not respecting your boundaries or being deterred by your other consequences. No one deserves to be abused, and this cannot take place if there is no communication.
  • Personal Safety — Do keep a list of actions that you can follow to prevent situations from escalating into verbal, emotional or physical abuse. It will help if you put this in place as soon as any form of violence happens. First, try to stop the conversation, secondly, try to leave the room or the area, and thirdly call the police.
  • Put Children First — Do make decisions based on what is in the best interests of the children. Their needs and especially their safety and protection from abuse, must come first.
  • Therapy — Do seek help if you are struggling to protect yourself or emotionally detach from the toxic people in your life, or if you want to learn more about yourself or build up other skills and capacities in your life (assertiveness, self-esteem, compassion etc.).
  • Work on Yourself — Do allocate time, energy and focus for yourself so that you can restore a good sense of balance with work, leisure, personal growth and socialising regardless of what the toxic person does.

If you are interested in reading more about this, I recommend checking out the Out of the FOG website or reading the book ‘Emotional Blackmail: When the People in Your Life Use Fear, Obligation and Guilt to Manipulate You’ by Susan Forward and Donna Frazier.

Dr Damon Ashworth

Clinical Psychologist

Published by Dr Damon Ashworth

I am a Clinical Psychologist. I completed a Doctoral degree in Clinical Psychology at Monash University and a Bachelor of Behavioural Sciences and a Bachelor of Psychological Sciences with Honours at La Trobe University. I am passionate about the field of Psychology, and apply the latest empirical findings to best help individuals meet their psychological and emotional needs.

23 thoughts on “Dealing With Toxic People

  1. Very sound advice and well written. I also struggle to understand how people can be so obviously cruel and abusive to another in the name of ‘love’. Sadly, the advice here cannot be applied by a small child with toxic parents. In my eyes, that power differential makes child abuse or neglect even more unacceptable. I am aware that many abusive people were once abused. Makes me sad to think how difficult it is to break inter-generational trauma.

  2. Thank you for all the information. I have a close friend that is really nice but sometimes she is judgmental and arrogant. I’ve seen myself being affected by her a few times and every time I say I will never talk to her again but that never happens. I know she very toxic in the past but that’s my own fault for allowing it. I have learned to ignore her comments . It’s complicated because toxic people sometimes don’t realize they are harming others.

  3. Wow, what a fantastic, insightful, helpful article. I’ve encountered toxic people in my work and personal life, and always feel so helpless in these relationships. I’m going to be re-reading this article over and over again to really absorb this information. So, so good.

  4. Very useful, informative article! Reblogged! Recently I began a blog about an extremely toxic case who has affected many internationally. Matthew Duncan McDaniel attempted to hijack a whole tribal culture. Reminds one of Kurtz in Conrad’s “Heart of Darkness” and Colonel Kurtz in movie “Apocalypse Now”!
    I’d very much appreciate it if you could look at the articles on my blog and comment there with your assessment of that depraved scumbag. He & Akha “wife” both await trial in Oregon for abuse of his (but not her) teenage daughter. That’s just the latest in a long history of abuse. The character continuously manages to escape justice! It’s failures in society and people’s understanding allow such characters to wreak havoc across the social landscape like dust devils or hurricanes. – paul

    1. Thank you Paul, that sounds awful. I completely agree that more needs to be done so that justice can be served. Too often people stay silent when speaking up is needed. The legal system needs to change too though, which I mention in my article about violence.

  5. *** “Put Children First – Do make decisions based on what is in the best interests of the children. Their needs and especially their safety and protection from abuse must come first.
    Therapy – Do seek help if you are struggling to protect yourself or emotionally detach from the toxic people in your life, or if you want to learn more about yourself or build up other skills and capacities in your life (assertiveness, self-esteem, compassion etc.).
    Work on Yourself – Do allocate time, energy and focus for yourself so that you can restore a good sense of balance with work, leisure, personal growth and socialising regardless of what the toxic person does” ***

    I have lived with a, “Highly Toxic” person and familiar with almost all of the behaviour patterns that Dr has written about that I have, followed the above steps, “Put the children first and left the relationship” in order to bring up my two children, in a safe environment. Now they have grown up to be, “Well behaved and highly educated adults” ~ good citizens to the society, the world!
    Also on myself, But that did effect me to become unwell, going through all the, stress, grief and trauma long term. As the general society, the outside world, are unaware, what happens within the four walls of a house and tends to believe all the lies, and dishonesty the toxic person is capable of.
    This has helped me and my children, although I am not happy/comfortable in saying, that it works well on all those who face this type situations. All depends on each personality and the situations may differ in each case.

    However, now “I have fully overcome my long term depression and, “healthy and fit both ~ mentally and physically” and leading a happy life as a normal human being.
    Thank You very much Doctor, I have learnt much. It is a very enlightening and informative article for all those who are in this type of situation.
    I wish you all the very Best in going ahead with educating and enlightening people for their benefit so that they become aware how to face such people and what to do in these type of situations. May God Bless You!

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