Divorcing a narcissist can be a uniquely challenging process. It requires careful preparation, emotional resilience, and a well-thought-out strategy. Narcissistic traits, such as an inflated sense of entitlement, lack of empathy, and a need for control, can complicate every stage of divorce proceedings. Just know that you are not alone.
We asked our Family team what people should consider before divorcing a narcissist. Our guide offers practical advice on how to protect yourself and your children, anticipate potential obstacles, and navigate this difficult journey effectively.
Understanding the Challenges of Divorcing a Narcissist
Narcissists often approach divorce as a battle that they must "win." This mindset can manifest in manipulative tactics designed to control, intimidate, or discredit their spouse.
A need to win at divorce can lead to prolonged legal battles. Narcissists may intentionally drag out proceedings to exhaust you emotionally and financially. Where children are involved, there is likely to be some difficult manipulation too. The narcissist could use your children as “pawns” to gain leverage or they might attempt to harm your relationship with them. Similarly, your relationships with people who aren’t in your immediate family could also be at risk. A narcissist may launch smear campaigns, seeking to damage your reputation through lies or exaggerated stories. And all of this comes with a level of emotional volatility. Expect emotional reactions from the narcissist whose own emptions will fluctuate between charm and rage and everything in between.
Understanding these potential behaviours when divorcing a narcissist is the first step in preparing for the road ahead.
1. Protecting Yourself and Your Children When Divorcing a Narcissist
Divorcing a narcissist is as much about safeguarding your emotional and physical well-being as it is about dividing assets. Here’s how to prepare...
Establish Boundaries
Minimal contact is key. Keep communication limited to essential matters, ideally through email, so you have an audit trail.
Make sure you document absolutely everything. Maintain records of conversations, incidents, and decisions you have made together. A narcissist will often deny that they have said something and attempt to rewrite history in their own interests. Written evidence can counteract false claims or distortions.
Secure Your Finances
Opening separate accounts ensures that you have access to your own funds. If it’s not feasible to separate finances completely, make sure to monitor all joint accounts. Keeping an eye on spending can prevent financial sabotage
Gather all your financial documents early on, and compile evidence of your income, expenses, and assets. This can serve as a benchmark if anything unusual happens with your bank accounts.
Shield Your Children
Try to leave the children out of any disputes as much as possible. Maintain stability by offering consistent routines and emotional support.
Avoid badmouthing the other parent. This can be harder said than done, because a narcissist may accuse you of alienating the children. Projection is a huge part of the game when it comes to narcissists, and they often accuse you of things that they themselves are guilty of. So do try to remain as neutral as possible when talking about them with the kids.
Educate yourself and learn as much about narcissistic behaviour as you can. This will help you to better understand and address any manipulation directed at your children. Use one of the various parenting apps available which allow arrangements to be planned and monitored and communications to be saved.
Seek Legal Support
Choose a solicitor experienced in handling high conflict divorces as soon as you have decided to call it a day on your relationship. Getting legal advice early on will give you the tools you need to deal with what lies ahead. It will also give you an advantage over your soon to be ex, who will most likely try to one-up you with legal representation.
At Winston Solicitors, our Family team understands the challenges of divorcing a narcissist. We can help you to navigate legal complexities while protecting your interests. Our team has a fantastic reputation for getting results and choosing us will help you start in a position of strength.
2. Expecting and Managing Manipulation Tactics
Narcissists often resort to manipulation to maintain control. Recognising narcissistic tactics can help you to anticipate incidents and respond effectively.
Gaslighting
A narcissist may want you to feel as if you are “going crazy”. This involves distorting reality to make you doubt your memory or perception. You can counter this in several ways, such as documenting interactions to create an objective record of what happened. Trust your instincts and seek validation from trusted friends and professionals who have your best interests at heart. There may be times when you begin to doubt yourself, but that’s all part of the narcissist’s plan to undermine you. Don’t let them grind you down – you are doing this for the greater benefit of your family.
Triangulation
Just as you may seek advice from friends, family and professionals, a narcissist may involve those same individuals to create divisions and shift blame. Stay focused on the facts and avoid being drawn into conflicts with third parties. Any friend or professional worth their salt will not be taken in by the narcissist’s tactics, so don’t feel like you need to hit back. Their actions will speak for themselves.
Playing the Victim
This is a big one. In their minds, the narcissist is either the victim or the hero in every scenario. There’s no room in their life for self-reflection. The narcissist might portray themselves as the injured party to gain sympathy or manipulate the court. They may also make themselves out to be your saviour who has only ever had your best interests at heart.
Solid documentation and a calm demeanour will help counteract this narrative.
3. Preparing for a Smear Campaign When Divorcing a Narcissist
A narcissist's smear campaign is designed to undermine your credibility and isolate you from support networks. If you retaliate in the same way, the smear campaign is likely to work, so here's how you can protect yourself...
Build a Support System
Surround yourself with people who know the truth about your situation. Only include trusted friends, family, and professionals in this little circle. Their support can counterbalance the false narratives being spread by the narcissist.
Stay Calm and Composed
Responding emotionally to false accusations may play into the narcissist’s hands. Instead, let your actions and evidence speak for themselves. After all, why would they be saying these unfair things if not to get a reaction? Don’t give it to them. They will soon weave themselves into their own web and you’ll be on the home stretch.
Control Your Narrative
Keep it classy. Be proactive in sharing your side of the story with those who matter without stooping to the narcissist’s level. Transparency is key and the more you calmly state facts, the more emotionally unstable your spouse will come across. In this way, a narcissist can be their own worst enemy.
4. Steering Conversations with the Narcissist and Sticking to the Facts
One of the biggest challenges when dealing with a narcissist is avoiding emotional escalation. There are several ways to keep discussions focused and productive.
Use Written Communication
Emails and parenting apps are excellent tools for maintaining a record of interactions. Keep messages brief, factual, and free of emotion. They may retaliate with something outrageously unfair but keep your cool. When you present this evidence, your cool and calm responses are just as important as their outbursts. Steer clear of social media which can amplify issues and draw others in to your situation in ways which can be unhelpful.
Set Ground Rules
If in-person meetings are necessary, consider having a mediator or your lawyers present. This can prevent conversations from devolving into arguments. It’s also a good opportunity to document your spouse’s behaviour with a credible witness present. But do think carefully about whether mediation will be helpful if the narcissist is intent on presenting themselves as the “voice of reason”.
Avoid Reacting to Provocation
Narcissists don’t just want you to get angry when you’re talking about them - they feed on emotional reactions. Take a moment to pause and compose yourself before responding. The calmer you are, the less rational they will be. Conversely, the more you react, the more composed they will come across. Choose to disengage and you will come out on top.
5. Taking Care of Yourself When Divorcing a Narcissist
The emotional toll of divorcing a narcissist can be significant. It’s important that you prioritise self-care to maintain your mental and physical health.
Find a Good Therapist
A professional therapist can provide a safe space to process your emotions and develop coping strategies. They will also act as a record of what you’ve been through and how events have happened from your perspective. This can be useful in low moments, because you can look back through your journey and understand how far you’ve come. It will serve as a reminder of why you are divorcing a narcissist and help you to see a clear path forward.
Practice Stress Management
Exercise, mindfulness, and relaxation techniques can help you stay grounded during stressful moments. Remember that you are likely being sabotaged at every turn. This isn’t a comment on who you are, but who your spouse is. How they behave is out of your control, but you can control your actions and emotions. Don’t let them get inside your head or it’ll be more of an uphill battle to get to where you need to be.
Focus on Your Future
Visualise the life you want to build post-divorce. Setting clear goals can give you a sense of purpose and direction. Never deviate from your path, even in the face of unfair claims. You know the truth and your focus will act as a barrier between you and the narcissist in your life.
6. Legal Considerations when Preparing Your Case
Narcissists often exploit the legal system to intimidate and delay proceedings. A robust legal strategy is essential.
Choose the Right Solicitor and Process
Your solicitor should understand the complexities of divorcing a narcissist and advocate effectively on your behalf. At Winston Solicitors, we specialise in supporting clients through high-conflict divorces with compassion and expertise. We are also experts in both litigation and non-court dispute resolution. Having a process in place which your ex has to comply with can short-cut their attempts to manipulate the outcome and is often important from an early stage.
Gather Evidence
Keep records of abusive or manipulative behaviour. Document financial misconduct, such as hidden assets or excessive spending. Narcissists are often impulsive and that can include the things that they spend money on. They also have no problem with squirreling away money, even if it’s yours, and trying to keep you in a poor financial state. Money is power in these instances, so try to keep track of where your money is going.
Make a note or recording of any other abuses where appropriate. While there’s no guarantee that recordings can be used in legal proceedings, they can still be useful in other ways. Such as confirming that you are not misremembering or exaggerating events.
Focus on Outcomes
While the narcissist may try to distract you with petty arguments, keep your attention on your end goal. Focus on securing a fair settlement and protecting your children’s best interests. Don’t allow yourself to be bamboozled. If you find that you are getting into the weeds with your spouse, attempt to bring the conversation back to the facts. If they refuse to stop trying to confuse you, take a step back.
Narcissists hate losing control and they can sense you are slipping out of their grasp. You are strong enough to have made the decision to divorce a narcissist. Therefore, you are capable of resisting their manipulations now that you see them for what they are. You’ve got this!
Divorcing a Narcissist Can Be One of the Most Challenging things You’ll Ever Do
Divorcing a narcissist requires careful preparation, emotional strength, and the right support. By understanding their tactics and taking proactive steps, you can navigate this challenging process with confidence. Remember, you’re not alone - our Family team at Winston Solicitors is here to help you every step of the way.
We can support you if you’re considering divorcing a narcissist. Contact the family team today to arrange a consultation. You can reach us on 0113 320 5000, or email @email to discuss your best course of action when divorcing a narcissist.
