And how to begin finding your way out

If you’re a Highly Sensitive Person (HSP), chances are you feel things deeply, notice subtleties others miss, and care—a lot.

You probably try to understand people’s behavior, make them feel safe, and avoid conflict unless absolutely necessary.
These are beautiful traits.

But when you're in a relationship with a covert (or “vulnerable”) narcissist, those same traits can be used against you.

What Even Is a Covert Narcissist?

Unlike the loud, grandiose narcissist who demands attention and dominates the room, covert narcissists are harder to spot.

They often show up as the wounded one—the person who’s misunderstood, “just sensitive,” or always the victim in every past relationship.
At first, they might seem introspective, emotionally open, even gentle.

But underneath that softness is a pattern:

  • They never take real responsibility.

  • Your needs are always “too much.”

  • You find yourself questioning your reality—and blaming yourself.

  • The emotional scorekeeping is constant, even if it's silent.

And somehow, the more you try to be understanding, the worse you feel.

Why HSPs Get Pulled In

You didn’t end up in this dynamic because you're naïve.
You ended up here because you care.

HSPs often have a high capacity for empathy, emotional labor, and second chances. We want people to feel seen and safe—and we tend to question ourselves before we question someone else.

This makes us so good at navigating complexity… but it also makes us vulnerable to those who feed off that emotional flexibility without offering it back.

Especially when you’ve been taught to be accommodating, avoid conflict, or keep the peace no matter what.

How It Feels

At some point, you start to notice the pattern:

  • You feel anxious, confused, or on edge—but not sure why.

  • You’re always the one apologizing.

  • You silence your gut feelings because they’re “too intense.”

  • You leave conversations feeling worse, even if you can’t explain what went wrong.

This isn’t love. This is manipulation dressed in sensitivity.

The Way Out (Yes, There Is One)

Leaving or recovering from a covertly narcissistic relationship—whether it’s romantic, familial, or professional—isn’t just about cutting contact. It’s about reclaiming your inner clarity.

Healing means:

  • Naming the abuse (even if it was subtle).

  • Rebuilding trust in your own perception.

  • Learning to set boundaries without apology.

  • Feeling your feelings without needing to justify them.

You don’t have to go through this alone. Therapy can offer a space where you’re not gaslit, not dismissed, and not asked to explain why it hurt so much.
We believe you.

You’re Not Too Sensitive. You Were Being Conditioned to Doubt Yourself.

There is nothing wrong with being an HSP.
Your sensitivity is not the problem—it’s your superpower.

But now it’s time to protect it.

If you're ready to untangle the damage and reconnect with your true self, I’d be honored to walk that path with you.

Click here to learn more about therapy for narcissistic abuse and HSPs
or
Request a Free Consultation – No pressure. Just a safe space to begin.