Victim Mentality: Definition, Causes, & How to Stop

What Is a Victim Mentality?

Someone with a victim mentality will genuinely believe they are powerless in their own lives. They blame others for any adversities they encounter, and feel that no matter what, they will always encounter bad luck. This mind-set can be incredibly frustrating for loved ones and negatively impact one’s day-to-day functioning.

Victim Complex vs. Martyr Complex

Those who adopt victim complexes exhibit similar behaviors to those with martyr complexes, as they both tend to automatically assume they are victims of mistreatment. However, the mindsets behind each are different. Whereas someone with a victim complex claims that others are responsible for adverse events in their lives, those with a martyr complex will actively seek out circumstances in which to be the victim. Martyrs can often be seen as “people-pleasers” and sacrifice their own needs in order to be seen as a hero.

Is a Victim Complex Permanent?

A victim complex sometimes develops as a learned response to unhealed trauma. Thankfully, this mindset can be remedied if one takes active steps to address unresolved issues, typically achieved through therapy. While a healthy person will make active plans to avoid future traumatic occurrences, someone with a victim complex will lean into a cycle of self-pity and blame. They usually fail to understand and accept their control over their actions and capacity to make positive changes on their own. If left ignored, this mentality can become permanent and prevent a person from succeeding or moving on from their past.¹

Signs of Victim Mentality

There are some significant signs to be aware of if you think you or a loved one have a victim complex. Typically, a person with this mindset will behave in ways that allow them to remove themselves from any responsibility for their actions and behaviors. They may shift blame from themselves by focusing on past traumas to explain why they fail.

Signs that someone is playing the victim may include:²

• Stating that people are better off without them
• Dramatizing insignificant events
• Learned helplessness
• Fixation on negative events or trauma
• Lack of empathy
• Low self esteem
• Needing excessive attention
• Blaming others for their actions
• Being easily angered, irritated, or agitated
• Severe self-pity

Why Do People Play the Victim?

A person may “play the victim” for a variety of reasons. One may adopt this mindset to reduce responsibility in their lives or as an excuse for avoiding certain situations. Despite its seemingly short-term value, this behavior can prove problematic in their ability to manage daily living activities and maintain relationships.

Some reasons why someone may play the victim include:

To Shift Accountability

It’s easier to blame someone else than hold yourself accountable for your actions. Those with a victim mentality often project their insecurities onto others to dissociate themselves from their responsibilities. Unfortunately, this can distract from the underlying problems related to their trauma that lead to someone developing a victim complex.

To Satisfy Unconscious Needs

Sometimes people play the victim to fulfill a childhood or unmet need. They may feel that recreating hurtful past experiences can allow them to relive and rectify these situations in the present. Again, a person may use this type of projection to cope with residual trauma.

To Avoid Taking Risks

Avoiding risks in life is not always a good thing. People with a victim mentality believe that any decision they make will lead to misfortune, especially ones that pose a potential hazard. While a history of setbacks may lead you to be naturally cautious, eliminating any and all risk from your life may indicate an unresolved issue.

Underlying Causes of a Victim Mentality

Just because a person occasionally “plays victim”, they don’t necessarily have a complex. Sometimes, one may behave this way as a response to stress or anxiety. However, if someone continuously exhibits this unhealthy attitude, a series of deeper underlying problems outside of everyday stress may be causing it.

Some causes of victim mentality include:

Past Trauma

Trauma, particularly childhood trauma, is a common predecessor to a victim mentality. When our needs are not met as vulnerable children or we experience significant early trauma, we may grow to believe that we are unable to change the “set” trajectory of our lives. Learned helplessness can superficially appear less painful than attempting to understand and regulate emotions, fears, and disappointments. Trauma can lead someone to believe that people will always misunderstand them, and that attempting to put trust in others will only lead to more suffering

Feelings of Betrayal

When someone believes they’ve been betrayed, they develop deep feelings of sadness and dejection. An average person is aware that people make mistakes and things may not always go according to plan. On the other hand, those with a victim mentality will see another person’s actions as deeply personal and intentionally ill-willed. They are unable to hear, accept, or comprehend the reasoning behind their circumstances and focus solely on the act of being “betrayed”.⁴

Codependency

Codependent relationships lack healthy boundaries and communication methods, making it easy for someone with a victim mentality to shift blame onto their partners. The partner in turn enables this behavior, perpetuating the victim’s self-righteous attitude. This can be damaging to both partners psychologically and emotionally.

Desire For Control

Some people enjoy the attention they receive when they adopt a victim complex. They may engage in emotional manipulation in order to achieve the recognition they crave. Loved ones feed into this mentality by offering sympathy or encouragement and, in effect, grant the victim permission to continue manipulating them. In this way, the victim may feel that they finally have control over a certain aspect of their life.³

What Are the Consequences of a Victimhood Mentality?

Adopting a victim mentality can wreak havoc on a person’s life. Living with such an unhealthy mindset can lead to poor relationships, self-destructive behaviors, an inability to form and maintain connections, among others.

Other common consequences of playing the victim include:⁵

• Difficulty keeping friends and partners
• Feelings of resentment
• Feelings of guilt, shame, or unworthiness
• Lack of enjoyment in previous activities/hobbies
• Depression
• Anxiety

5 Steps to Stop Playing the Victim

Even if you feel stuck in your ways, there are ways you can change your mindset. Bettering yourself and working to achieve a life that you find enjoyable is possible when you take the necessary steps to do so. Acknowledging that you’re in control of your future is crucial for further success and growth.

Here are five steps to help you overcome a victim mentality:

1. Take Responsibility for Your Actions

Taking ownership of your actions is both empowering and clarifying. When you are able to take a step back and learn from experiences, you can better understand how to respond in the future. Reclaiming your accountability can allow you to build up your confidence and take control of your life.

2. Have Compassion for Yourself

While it can be difficult to face feelings of betrayal and abandonment, treating yourself the way you would others is important. Self-compassion comes from within and it is the only way to fight self-criticism. No matter how much external comfort we receive, if we cannot help ourselves, we will always require the support of others.

3. Know When to Say No

If you struggle with knowing how to say “no,” you can easily fall into a habit of victim mentality. Understanding your limits and establishing healthy boundaries will help you steer clear of adopting an unhealthy complex. It is okay and important to say “no,” so you don’t overexert yourself and further worsen feelings of powerlessness.

4. Educate Yourself

Educating yourself is a good way to combat a victim mentality. Reading about other people’s similar experiences can allow you to see the impact of your actions and behaviors on both yourself and your loved ones. Uncovering ways to learn resiliency can increase your self-confidence and teach you how to better address tough situations and events in the future.

5. Talk to a Professional

Talking to a therapist can greatly improve your understanding of what is causing your victim behaviors and mindset. Through therapy, you may be able to uncover and address past traumas that are impeding your development and healing journey. While the thought of finding a therapist can be daunting, there are plenty of online resources that can put you in contact with one who specializes in victim mentalities or similar subjects.

How to Deal With Someone Who Plays the Victim

It can be challenging to deal with a person who plays the victim consistently, especially when your expressed frustrations lead to nothing. . If you’re struggling with ways to communicate your needs and feelings in this situation, there are a few tactics you can try to get your point across effectively.

If someone you know is playing the victim, some ways to respond in the moment include:

• Help them identify their options and encourage them to make decisions
• Remind them of their accomplishments
• Encourage them to try therapy
• Set clear boundaries within your relationship to decrease the likelihood of them feeling betrayed by your actions
• Validate their feelings and help them learn ways to self-regulate emotions
• Establish a way of communication that won’t trigger them
• Point out the fallacies in their logic

If someone you know is playing the victim, here are some ideas with how to respond in the moment:

• “I am sorry that you are dealing with all this. I’m here to talk if you need to process this with someone.”
• “I understand that you may feel upset with my choice, but I need you to respect and accept my needs like I do yours.”
• “I won’t be able to fix this for you, but I am happy to support you through the process.”
• “I cannot talk right this minute, but I can call you this evening to discuss this.”
• “I am not sure how I can help. Can you help me understand what you need right now, so I can understand what I am able to do?”