Ever walked away from a conversation feeling confused or guilty for no reason?
Covert narcissists are masters of subtle manipulation, using words to make you doubt yourself while keeping their own hands clean. Unlike overt narcissists, they don’t demand attention — they play the victim, gaslight, and disguise insults as jokes.
Once you recognize their tactics, you can shut them down.
In this article, we’ll break down 27 things covert narcissists say — and, more importantly, how to respond and protect your boundaries.
Let’s dive in.
1. "You're too sensitive. I was just joking."
This is classic gaslighting. They insult you and then blame you for taking it seriously. It's a way of dismissing your emotions while keeping their own behavior unchecked.
💡How to reply: "A joke is supposed to be funny for both people. If it hurt me, it’s not just a joke."
2. "I always get hurt, no matter how hard I try."
By framing themselves as the victim, they deflect responsibility and gain sympathy. This phrase is meant to make you feel bad for holding them accountable.
💡How to reply: "I understand that you're upset, but let's focus on how we can fix things instead of dwelling on the past."
3. "That never happened. You must be imagining things."
They rewrite history to make you doubt your own memory. This is one of the most dangerous manipulation tactics, as it can lead you to question your perception of reality.
💡How to reply: "I remember what happened, and I won’t argue about it. If we’re going to resolve this, we need to be honest with each other."
4. "I didn’t know that would upset you. Why didn’t you tell me?"
They pretend ignorance to avoid taking responsibility for their actions. This makes it seem like you're the problem for not speaking up sooner.
💡How to reply: "Now that you do know, let’s make sure it doesn’t happen again."
5. "You always overthink everything."
They belittle your concerns to make you feel like you're being unreasonable. This tactic discourages you from trusting your instincts and questioning their behavior.
💡How to reply: "Thinking things through isn’t a bad thing, and I trust my judgment."
6. "You're the only one who has a problem with this."
This phrase is used to make you feel isolated and unreasonable. By implying that no one else sees an issue, they pressure you into silence.
💡How to reply: "That doesn’t change how I feel about it. My feelings are valid, even if others don’t share them."
7. "Everyone is against me."
A covert narcissist often paints themselves as the victim to gain sympathy and avoid taking responsibility. They use this phrase to make you feel sorry for them rather than addressing the real issue.
💡How to reply: "I understand that you're feeling this way, but have you considered why this keeps happening?"
8. "Nothing I do is ever good enough for you."
This phrase is designed to make you feel guilty for setting standards or expressing concerns. A covert narcissist uses it to paint themselves as the victim, shifting the focus away from any real issue and making you second-guess whether you're being unfair.
💡How to reply: "I appreciate your efforts, but that doesn’t mean there’s no room for improvement. We can work through this together if you're willing."
9. "You’re so good at simple tasks. It’s cute."
Backhanded compliments are one of their favorite tools. They disguise insults as praise, making it harder for you to call them out without seeming overly sensitive.
💡How to reply: "That sounded more like an insult than a compliment. Was that your intention?"
10. "I don’t know what you’re talking about."
Feigning ignorance is a common way to avoid accountability. Even when they know exactly what’s being discussed, they act clueless to frustrate and exhaust you.
💡How to reply: "I think you do, but if you’re unwilling to talk about it, we can leave it here."
11. "If you really loved me, you’d do this for me."
They use love as a weapon, making it seem like your refusal proves you don’t care. This forces you into a position where you either comply or feel guilty.
💡How to reply: "Love isn't about making demands. Respecting each other’s boundaries matters too."
12. "Why are you making such a big deal out of this?"
They downplay your feelings to make you question whether your reaction is justified. This minimizes their responsibility and pressures you into dropping the issue.
💡How to reply: "Because it matters to me. That should be enough."
13. "You never appreciate anything I do for you."
This guilt trip makes you feel selfish for addressing concerns. They shift the focus to their supposed sacrifices instead of discussing the real issue.
💡How to reply: "I appreciate your efforts, but that doesn’t mean we can’t address concerns when they come up."
14. "You made me do this."
They refuse to take responsibility by blaming their actions on you. This manipulation tactic makes you feel guilty for their bad behavior.
💡How to reply: "Your choices are your own. I won’t take responsibility for them."
15. "I guess I’m just a terrible person, huh?"
They exaggerate to make you feel bad for holding them accountable. Instead of addressing the issue, they shift the focus to getting your reassurance.
💡How to reply: "That’s not what I said. I just want to talk about the issue at hand."
16. "Why can’t you just let things go?"
They use this phrase to avoid making amends and taking responsibility. Instead of resolving the problem, they pressure you to move on.
💡How to reply: "Letting go is easier when we resolve things properly."
17. "I do so much for you, and this is how you treat me?"
They bring up past favors to guilt-trip you into compliance. Their goal is to make you feel like you owe them, even when they’re in the wrong.
💡How to reply: "I appreciate what you’ve done, but that doesn’t mean this conversation isn’t necessary."
18. "You’re the reason I’m unhappy."
They refuse to take responsibility for their emotions, blaming you instead. This creates an unhealthy dynamic where you feel responsible for fixing their mood.
💡How to reply: "Your happiness is your responsibility, just as mine is mine."
19. "I forgot. You know how bad my memory is."
While forgetfulness is normal, consistently using it as an excuse to avoid responsibility is manipulation. They expect you to lower your expectations instead of them making an effort to remember.
💡How to reply: "If it’s important to me, I’d appreciate it if you made an effort to remember next time."
20. "I was only trying to help."
This phrase is used to justify overstepping boundaries or controlling behavior. If you push back, they act like you’re ungrateful instead of acknowledging the issue.
💡How to reply: "I appreciate help when I ask for it. Next time, let’s check in first."
21. "I can’t believe you’d say that to me."
They twist your words to make themselves the victim, making you feel guilty for speaking up. This tactic shifts the focus from their actions to your supposed insensitivity.
💡How to reply: "I’m expressing my feelings, not trying to hurt you."
22. "I don’t understand why you’re so upset."
They act oblivious to dismiss your emotions and make you feel irrational. This way, they avoid accountability while making you doubt yourself.
💡How to reply: "You don’t have to understand to respect how I feel."
23. "I never said that. You’re making things up."
This is a classic gaslighting tactic to make you question your memory. By denying their own words, they avoid taking responsibility for what they said.
💡How to reply: "I remember what was said, and I’m not going to argue about it."
24. "You just don’t get me."
They use this phrase to shut down conversations and avoid real discussions. Instead of addressing concerns, they make it seem like you’re the problem for not understanding them.
💡How to reply: "I’m trying to, but communication is a two-way street."
25. "Fine. Whatever."
This dismissive response is meant to stonewall you and end the conversation on their terms. It’s a passive-aggressive way to show they’re unwilling to engage.
💡How to reply: "We can talk when you’re ready to have a real conversation."
26. "You're overreacting. It’s not a big deal."
This phrase is meant to dismiss your emotions and make you feel like you're blowing things out of proportion. It keeps them in control by making you question whether your reaction is justified.
💡How to reply: "It’s a big deal to me, and I’d appreciate it if you respected that."
27. "You’re impossible to please."
They say this to make you feel demanding when you set boundaries or express needs. Instead of listening, they make you feel like the problem for wanting basic respect.
💡How to reply: "Having standards isn’t the same as being impossible to please."
Final Thoughts
Covert narcissists rely on subtle manipulation, making their words feel confusing, guilt-inducing, or even harmless at first. But once you recognize their patterns, their tactics lose power. They want control, not conversation. They want you to question yourself, not them.
The key to breaking free isn’t arguing or proving them wrong — it’s standing firm in your reality, setting clear boundaries, and refusing to play their game. You don’t owe them endless explanations or emotional labor. Your peace of mind is worth more than their approval.
Related: How Do You Talk to a Narcissist (Without Going Insane?)
