Most of us have had the unfortunate experience of being manipulated. Maybe it was a powerful person at work, someone higher on the social hierarchy, or someone whose attention we once craved. Perhaps it was someone we initially felt badly for, then found ourselves sucked into a caregiving role that far exceeded our time and resources. Or perhaps we have a family member or close friend who knows exactly how to trigger our insecurities or pull our heartstrings to get what they want.

Being manipulated can be highly disorienting and scary. Once we clarify that someone is manipulative or has the potential to be, however, we can save ourselves a lot of suffering by utilizing several communication and self-regulation techniques that help us regain control and confidence. Here are six you can try the next time you’re up against a manipulator.

One of the most important things you can do with a person who crosses boundaries and tries to bend you to their will is make an effort to calm your body, which, in turn, helps calm your mind. It’s not the easiest thing to do in the presence of a highly manipulative person, sure, but the more you can regulate your nervous system, the better able you’ll be to think clearly, communicate effectively, and stand your ground as needed.

To start, try slowing the pace at which you’re speaking and lowering the volume at which you’re speaking. This helps you control and slow........

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