The Grey Rock Method: Techniques & How to Use It

What Is the Grey Rock Method?

The Grey Rock Method (GRM), also known as the “gray rock method” or “grey rocking,” is a communication method that includes acting as unresponsive as possible to another person, generally used when someone must interact with a toxic or abusive person–particularly someone with narcissistic traits. This style of communication works, because it allows the person to communicate and act in ways that draw less attention to themselves.¹

The grey rock method is used to disarm the toxic person, because it does not give them any ammunition to use against their victim, and therefore removes their narcissistic supply. When the abuser does not have anything to weaponize against their victim, the hope is they eventually lose interest and move on.¹

Grey Rock Method Vs. Social Withdrawal

Although they might seem similar, grey rocking is different from social withdrawal. While grey rocking is solely done for protection from the abusive person, social withdrawal is a negative effect from the abuse that the person experienced. Someone experiencing social withdrawal may still feel loyal or have an attachment to their abuser, whereas someone engaging in grey rocking is trying to distance themselves from them. Social withdrawal involves withdrawing from other people and events globally in a person’s life, while the grey rock method involves withdrawing solely from an abusive or threatening individual.

When the Grey Rock Method Can Be Used

Grey rocking can be useful when a person is trying to separate themselves from someone who they are still exposed to, particularly if they share custody of children, work together, or share social or family circles.

The grey rock method can be used when:

• You are engaged in a custody dispute
• A person is humiliating you in front of others
• A narcissistic coworker keeps trying to manipulate you into doing their work
• You are being guilt-tripped
• Someone is making you feel like you never do anything right
• A person is trying to control everything you do or say
• Someone is attempting to isolate you from loved ones
• You are being gaslighted
• A person is constantly calling you names or derogatory terms

9 Ways to Use the Grey Rock Method

The grey rock method works by getting a person to communicate and act in ways that draw less attention to themselves, but it is meant to be a temporary solution to manipulative behaviors. If a person is dangerous or abusive, steps should be taken to protect yourself, whether this involves authorities, changing employment, or relocating. Learning effective ways to use this method can take some practice and time, as grey rocking can feel dismissive or “cold,” especially to people who struggle with setting boundaries.

Here are nine ways to use the grey rock method on your own:²

1. Avoid Telling the Person What You Are Doing

If you are someone who struggles with setting boundaries, it may be difficult to keep this information to yourself. However, if you tell the person that you’re avoiding them, that defeats the purpose. They’ll use that information as one more way to manipulate, shame, or control you. This is a technique you need to do on your own to allow the narcissist to lose interest, not give them another way to insult you.

2. Avoid Eye Contact

When we communicate with people, we use both verbal and non verbal cues. Eye contact is a nonverbal cue that shows the other person we are interested in engaging with them. By avoiding eye contact, you’re giving a subtle nonverbal cue that you’re not interested and won’t be engaging long term.

3. Stay Disengaged

Practice having limited engagement. Try to remain emotionless, and use calm, disinterested body language.

4. Limit Interactions

Limit unnecessary interactions with this person, as this will decrease the amount of chances they have to manipulate you. For example, if you see that they usually take their lunch break at the same time every day, perhaps you can take your lunch after theirs. Or, if you know that they always go to the after work happy hour on Fridays, consider attending a different after-work activity.

When you do have to engage with them, simple responses such as, “oh yes,” “hmm, okay,” or similar will be beneficial. Waiting to respond to texts and emails can help decrease the emotional element in the response as well.

5. Don’t Give Away Personal Information

Be mindful of what personal information you share. Avoid referencing your own family, especially if it involves personal information such as a family member or spouse’s struggles with illness or substance use, as this can be used against you. Likewise, avoid mentioning places where you live, hang out, or hobbies you frequently engage in. Saying, “oh we go to that bowling alley every Friday” gives them information about where and how to find you if they wish to start drama.

6. Keep Interactions Short

When you must engage with them, such as issues related to childcare or work meetings, keep interactions as short as possible. Using simple, short answers, limiting small talk before and after meetings, and ending the conversation as soon as possible are all essential to restricting the amount of information they have to use against you.

7. Choose Your Battles

Because of the toxic nature of this individual, they will be looking for things to use against you, and it can be tempting to try to refute them. But, it is essential to choose your battles. If you find yourself being annoyed after every conversation, find an outlet to release this stress such as journaling or taking a break. Do not respond to every attempt to provoke you–don’t give them what they want!

8. Know Your Triggers

It is important to know what things can get a rise out of you, because the toxic person already knows. If them leaving your office door open really bothers you, be prepared for when they do this. If you go to your boss for every situation, it will have the undue effect of making you look like the petty, toxic one! Find ways to work through the stress from your interactions with them; engage or report only when necessary.

9. Separate Yourself & Engage in Another Activity

It can be difficult to grey rock someone for a long period of time because it can become obvious you’re avoiding them, and this could trigger a rage response. Instead, excuse yourself as quickly as you can and move onto something else where you won’t need to engage with the person. For example, with a co-worker you can simply say you have another meeting or emails to get to—the less information, the better.

Is the Grey Rock Method Effective?

There is not a lot of research specific to this method, but there is research related to a similar technique, called extinction.³ Extinction is when the learned behavior decreases when the event or behavior that reinforces it is removed.³ Extinction can get rid of unwanted behaviors, thoughts, and feelings, and is also the underlying technique for grey rocking. When the narcissist no longer gets what they need, they get bored and move on to someone else.

When NOT to Use the Grey Rock Method

Grey rocking should only be a temporary response, and only used when you must interact with the toxic person. If you do not have to interact with them—such as a friend you do not see anymore or an ex-partner with whom you do not share custody—no contact should be the goal. Even when grey rocking, abuse should never be ignored, and victims are encouraged to report these things to the appropriate authorities.

The grey rock method should NOT be used when:

• You have an abusive family member who assaulted you
• An ex-friend with toxic behaviors is trying to instigate an argument
• A manipulative coworker begins to show signs of sexual misconduct or harassment
• A narcissistic friend threatens physical abuse if you continue to distance yourself from them
• A toxic boss is threatening and makes you feel unsafe

What Happens After Grey Rocking a Narcissist?

Ideally, grey rock method will work, because someone with narcissistic personality disorder will immediately begin to sense that they are losing their control, and start to “back off.” However, because of this, they will begin trying to lure their victim back with manipulation tactics such as hoovering, love bombing, or narcissist gaslighting.²

Someone with NPD might spiral into narcissistic rage if these attempts to win you back do not work. However, if used correctly, grey rocking will allow you the best chance of avoiding these behaviors.

Once the narcissist stops getting the desired reaction from you, they’ll stop engaging. Their behavior can get worse before it gets better—they may try to use other abusive behaviors to lure you back in and engage with them. However, eventually they will become bored because they aren’t getting what they want. They may even become confused at first, especially if they initially received a lot of attention from you.

Risks of the Grey Rock Method

Using the grey rock method comes with some risks. This method of communication can often exacerbate manipulation and abusive tactics due to the abuser feeling a loss of control over someone. Their attempts at influencing this person increase, and these reactions can lead to negative psychological effects for the victim.

Escalation

When the toxic person notices that they are not able to upset their victim, they will often try harder to do so, moving to different methods of destruction. This is often when abusers will engage in a smear campaign, or attempt to sabotage their someone’s relationships, employment, child custody, or other areas of their life.

Due to their cognitive distortions and revenge seeking behaviors, there are usually few opportunities to resolve conflict with them other than to decrease the amount of communication with them.

Advice at this time is to disengage and use the following communication technique of “N.E.B.”:¹

• N- Necessary: Is this communication necessary? Is a toxic office mate attempting to complain about how you forgot to label your food in the fridge at work? Not necessary to reply.
• E- Emotionless: Is my communication emotionless? Try to remove all elements of emotion such as frustration, desperation, or other emotions that might be obvious in your speech, whether written or verbal. Frame your responses as if you were replying to a neutral third party.
• B- Brief: Is it as brief and concise as possible? Try to make your communication as brief as possible to avoid giving the toxic person more ammunition to cling to. Cut out all the extra words that are not essential.

Psychological Effects

Because of the amount of mental energy involved, GRM can be emotionally draining and can lead to negative psychological effects. A victim must constantly think about how their behaviors, speech, and actions will be manipulated by their abuser.

Prolonged use of the grey rock method can increase the risk of:

• Repressed anger and resentment: With the grey rock method, a person is unable to express their feelings towards the toxic person for risk of being manipulated. Because of this, there is often a lot of anger and resentment that they hold onto.
• Decreased quality of life: When so much time is spent focusing on how to avoid toxic behaviors, it takes a lot of energy away from other activities. it can take a toll on the victim’s life.
• Insomnia or other sleep issues: The anxiety and worry that comes from having to navigate a relationship with a toxic person is stressful, and some often find that they have nightmares about the situation, or they struggle to sleep due to worry and concerns. 
• Emotional exhaustion: It takes such an emotional toll on a person to have to monitor and use caution with their behaviors, that many report feeling emotionally exhausted.
• Employee burnout: When someone is spending most of their work hours trying to avoid setting off a toxic coworker or boss, this is exhausting and contributes to burnout in the work environment.
• Isolation from friends, family, and colleagues: The effort involved in grey rocking can be isolating. Someone may avoid social events where the toxic person might attend, skip family gatherings in order to avoid the person, etc.

What to Do if the Grey Rock Method Doesn’t Work

Prioritizing your well-being should always come first, and it is important to take steps to protect yourself.

Here are some things to try if the grey rock method isn’t working for your situation:

• Remove yourself from the situation: If possible, going no contact with a toxic or abusive person is always recommended. This could mean leaving the work or family party, or even taking steps to find new employment or social activities to protect yourself.
• Involve your supervisor or legal authorities: Inform your boss if the toxic person is a co-worker or another employee so they can support you. If the person is an ex-partner or spouse who is harassing you, it might be worth seeking legal advice over whether their actions meet criteria for a protection order.
• Seek therapy or mental health support: A therapist, mental health coach, or support group can be helpful for someone dealing with the effects of psychological abuse.
• Seek social support: The support of friends and other social supports can not be discounted, as they provide essential 
• Practice self-care: Due to the amount of emotional stress that comes from dealing with a toxic person, practicing emotional self-care is essential to navigating the effects and preventing them from getting worse. Other self-care activities can include journaling, exercise, and other calming activities.
• Create a safety plan: This is important in particularly volatile situations, such as when the toxic person has exhibited signs of violence or has made threats to harm you physically or psychologically.

When to Seek Professional Help

There are many times when a person could benefit from therapy in dealing with this situation–especially if they are recovering from narcissistic abuse. Look for someone who specializes in psychological, or narcissistic abuse.  Finding a therapist licensed in your state can be done with an online therapist directory.

Below are some therapy options to consider:

• Eye movement desensitization and reprocessing (EMDR): Because prolonged psychological abuse can lead to symptoms of Post-Traumatic Stress Disorder, EMDR can be an effective way to alleviate the symptoms of trauma for survivors.
• Cognitive behavioral therapy (CBT): CBT can be effective for identifying triggers and building coping skills to help survivors.
• Internal family systems therapy (IFS): IFS is another method that works to alleviate the symptoms of PTSD felt by survivors of psychological trauma.
• Group therapy: Survivors of psychological abuse often feel isolated and shamed. Group therapy can help them realize that they are not alone, the abuse was not their fault, and they can learn from others who have developed coping skills from their experience.

*Please note that couples or marriage counseling is not recommended in circumstances where there is any form of abuse, including psychological, due to risk of doing more harm. 

Final Thoughts

The grey rock method may be a good way to communicate with a toxic or abusive person who you are unable to cut ties with, as it reduces the amount of information they have to use against you. This method is effective against an ex-partner, toxic coworker, or a family member or friend. However, there are times that this method will not be effective, and it sometimes can cause an increase in negative behavior when the person feels they are losing control. Seeking professional help is a good first step towards addressing any residual or current negative emotions associated with manipulation and abuse.