What Is 'Gray Rocking'? This Narcissist-Busting Strategy, Explained

If you've ever been in a situation where you are stuck in a conversation with someone you don't particularly like, you've likely tried your best not to encourage further interaction by appearing uninterested. You might have dropped your smile a bit or shut down any attempts to prolong the conversation. This is essentially the basis of gray rocking and, as it turns out, it's quite effective for dealing with narcissistic individuals. "Grey rocking is a method you can use when toxic people are trying to dominate or manipulate you," Dr. Marina Harris, licensed psychologist and relationship expert, tells Well+Good. "The premise is to act like a grey rock: stable, blank, and unresponsive."

The term "gray rocking" recently found its way into conversation after "Vanderpump Rules" reality star Ariana Madix proclaimed this as her go-to method for coping with her breakup with fellow star Tom Sandoval during the April 30 episode. In the "vanderpumprules" Reddit channel, users show support for Madix's decision to gray rock Sandoval. One user wrote, "She was 100% correct as this is the best way to handle narcissists." Another user commented, "She must have a fantastic therapist who specializes in trauma." Is this supposed diversion technique a universal, therapist-approved method for managing narcissistic behavior? Well, it depends. There are certain tips and precautions you should consider before you decide to carry out this strategy on the toxic narcissist in your life.

Gray rocking helps you navigate an emotionally manipulative interaction and maneuvers the situation within comfortable boundaries. The "gray rock" metaphor brings to mind a dull, yet unyielding, front that doesn't provide an opening for further charm or manipulation. Therefore, to master gray rocking, the trick is to come across as uninterested or bland as possible to avoid feeding into their need for drama and attention. Failing to provide a satisfying reaction may discourage them from current — and hopefully future — manipulations. For instance, appear disinterested, give short replies, or disengage entirely.

Gray rocking in a romantic relationship is much more complex, especially if you or your partner has allowed the narcissistic behavior to continue for a long time. That said, regardless of whether you are in a situationship or serious partnership, standing up for yourself will inevitably shift the dynamics of a toxic, one-sided relationship. In other words, when you gray rock an overly narcissistic partner, you will no longer fulfill their emotional needs. Furthermore, understand that pulling a gray rock is not a healthy long-term solution to a toxic relationship. Prepare for the reality that employing this defensive strategy will create distance between you and the other individual. It's also possible for it to lead to the end of a relationship. In this case, however, you're likely better off without this type of individual to feed off your energy.

If you're not dealing with a true narcissist, it can feel distressing and draining to constantly have to set aside your feelings and maintain a strong front. Therefore, learning to differentiate a manipulative narcissist from your run-of-the-mill self-centered individual will help you determine when to gray rock. Keep in mind that everyone makes mistakes and sometimes people say things or act a certain way that hurts you, but this doesn't necessarily mean that you're dealing with a narcissistic person who has set out to manipulate you to their advantage. So, stay on the lookout for narcissist red flags while dating and meeting new people to avoid putting yourself in a situation that warrants this coping strategy unnecessarily.

Moreover, if applied mindfully, gray rocking can support and protect your emotional well-being. "If someone is trying to be dominant or controlling, the grey rock method is a very effective practice in shutting people down, holding your own boundaries, and maintaining your own control," psychologist Dr. W. Keith Campbell tells MindBodyGreen. However, if you resort to a non-stop pattern of gray rocking with close friends or romantic partners, this is a red flag of its own. In this case, take a closer look at the people you invite into your circle and decide if it's worth sustaining these relationships. Consider speaking to a mental health professional to navigate any underlying issues that may prevent you from forming deep, healthy connections with others.