Gray rocking, or the grey rock method, is a tactic people may use to deal with abusive or manipulative behavior. It involves becoming as uninteresting and unengaged as possible so that the other person loses interest.

Some people anecdotally report that it reduces conflict and abuse.

The idea behind the technique is that abusive people, especially those with narcissistic tendencies, enjoy getting a reaction from their victims. Refusing to give them this reaction makes interactions less rewarding. There is no research to confirm that it works.

This article examines the grey rock method in more detail, including what it is, how people use it, and its risks. It also provides other strategies for dealing with abuse, along with support resources.

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To “grey rock” a person involves making all interactions with them as uninteresting and unrewarding as possible. In general, this means giving short, straightforward answers to questions and hiding emotional reactions to the things a person says or does.

Some people use the grey rock method with those they suspect of having narcissistic personality disorder (NPD). People with NPD may use others as a source of attention, manipulating them to get a specific reaction that bolsters their ego.

The idea behind grey rocking is that it will, in theory, cut off a person’s “narcissistic supply” and cause them to lose interest in their target.

The grey rock method vs. social withdrawal

People experiencing abuse sometimes withdraw from others in their lives. This is distinct from grey rocking, as it is not an intentional method of self-preservation. Instead, it is the result of the abuse harming a person’s mental health.

People may withdraw from friends and family due to feelings of shame, isolation, or a sense that nobody will believe them. They may also withdraw if they feel loyal to the perpetrator and do not want to hear negative criticism of them.

Grey rocking only applies to the relationship with the abuser. If a person becomes withdrawn more generally, they may be in distress.

People use the grey rock method to reduce the harm of emotional abuse. Emotional abuse includes a range of tactics that either deliberately harm a person or exploit them to the benefit of the perpetrator. Some examples include:

  • intentionally humiliating someone in front of others
  • calling them names
  • deliberately making a person feel worthless or unsafe
  • attempting to control another person’s behavior
  • isolating them from friends or family
  • gaslighting them, which involves making a person question their experience of reality or feel “crazy”

No published research has assessed how well the grey rock method works, whether it reduces abuse, or how it affects the behavior of abusive people. As a result, it is hard to know whether it reliably works or is safe.

Anecdotal evidence suggests that people who implement the technique may be better able to detach from abusive individuals. Grey rocking may also give abusive individuals fewer opportunities to exploit others.

In theory, grey rocking a person with NPD is meant to cause them to lose interest in the target of their behavior. However, grey rocking is a relatively new concept. As a result, there is no research assessing whether the grey rock method produces this result.

Anecdotally, people who try the grey rock method report the following reactions from those with suspected or confirmed NPD:

  • confusion
  • frustration
  • boredom
  • anger

In some cases, people report that an abusive person becomes affectionate and warm in an attempt to make the victim reconsider their approach. Some refer to this as “love bombing.”

However, the abusive person might also try to draw their target back into their life by creating a crisis or enlisting the support of others. Some call this technique “hoovering.”

There are also some potential risks of the grey rock method.

There is no research on the risks of the grey rock method. However, so long as a person remains in contact with an emotionally abusive person, there is always a risk that they will experience abuse.

Some other potential risks include:


If the abusive person does not get what they want from an interaction, they may increase their efforts to get it instead of backing down. This is known as escalation.

The abusive person may intensify their old methods of getting a reaction from someone, or they may try new tactics. This could involve increasingly manipulative, invasive, or aggressive behavior.

Escalation is common in abusive relationships and can progress to physical violence.

Fatigue and frustration

Grey rocking another person requires immense self-control, especially if that person is very abusive or interacts with their victim regularly. This may be mentally draining and difficult to sustain.

If an abusive person senses that their victim cannot keep it up or feels that they will eventually react, they may continue their behavior anyway.

Impact on mental health

Suppressing and hiding emotions from an abusive person may be useful as a temporary measure for avoiding their attention. However, when a person lives with the perpetrator, this could result in them having to hide their feelings all the time.

This may be difficult, especially if a person is stressed, angry, or afraid and has no way of safely expressing it. If they are isolated from friends or family, not being able to talk about or process how they feel may affect their mental health.

The grey rock method is not a long-term solution to abuse, particularly for people who live with the perpetrator. It may temporarily help someone avoid abusive behavior until they are in a position to leave the situation or relationship. It could also help people who must have contact with the abusive person.

For example, a person might find grey rocking helpful for dealing with manipulative coworkers, ex-partners, or relatives they do not live with. In these situations, it may help set boundaries or shorten interactions. However, there is no guarantee that the grey rock method will work.

Some techniques a person might use when grey rocking include:

  • giving short, noncommittal, or one-word answers
  • keeping interactions short
  • avoiding arguing, no matter what someone says or does to provoke it
  • keeping personal or sensitive information private
  • showing no emotion or vulnerability
  • minimizing contact, such as by waiting long periods of time before responding to texts or leaving a call as quickly as possible

The specific approach a person uses may vary depending on the situation. For example, a person who knows her mother wants to find a way to insult her weight may avoid discussing clothing or appearance.

The grey rocking technique is not the only method for dealing with emotional or psychological abuse. A person may try other techniques, such as:

Emotional self-care

Protecting one’s emotional safety is important for reducing the effects of abuse. A person can try:

  • practicing positive self-talk and self-compassion
  • taking time for themselves
  • creating a quiet space where they can feel safe
  • spending time with supportive, loving people
  • seeking help from a supportive therapist or counselor

Social support

Having a support network can help a person in many ways. A support network can acknowledge the person’s feelings and experiences and give them an emotional outlet.

People can find social support by:

  • telling trusted loved ones about the abuse
  • joining a support group, either online or in person
  • spending time with loved ones away from the perpetrator

A person who lives with their abuser should protect their privacy by deleting online search histories and avoiding seeking support on shared devices.

Safety planning

The only way to guarantee that abuse will stop is to avoid all contact with the person. People experiencing abuse should seek professional help and, if possible, develop a plan to safely leave the relationship.

Developing a safety plan can help a person leave an abusive situation or relationship, even when they cannot do so immediately. Safety plans can also reduce the risk of serious harm when a person must stay. Some important techniques include:

  • keeping potential weapons locked away
  • avoiding wearing things that abusive people could use as a weapon, such as scarves or jewelry
  • meeting with a lawyer or financial planner
  • assembling a “go-bag” if a person must leave immediately
  • finding a new place to live

The National Domestic Violence Hotline offers an interactive safety planning tool.

Legal assistance

A person’s legal options depend on where they live and who is abusing them. A domestic partner or spouse may have to pay child support or split property with a victim when the victim leaves. A family law attorney can advise about a person’s rights in this situation.

A person may also be able to seek a restraining order to prohibit contact and punish a person should they seek contact anyway. Contact a local attorney for guidance.

A person should seek legal advice and help from domestic abuse experts if they need to leave an abusive situation.

Anyone who experiences emotional turmoil because of the behavior of another should consider seeking psychological support.

Help is available

If you or someone you know is in immediate danger of domestic violence, call 911 or otherwise seek emergency help. Anyone who needs advice or support can contact the National Domestic Violence Hotline 24/7 via:

  • phone, at 800-799-7233
  • live chat, at
  • text, by texting LOVEIS to 22522

Many other resources are available, including helplines, in-person support, and temporary housing. People can find local resources and others classified by demographics, such as support specifically for People of Color, here:

Was this helpful?

Grey rocking is one of many techniques that people use to protect themselves from abuse. It involves becoming as uninteresting as possible to the abusive person. This may require a person to hide their feelings, avoid revealing personal information, and minimize contact.

Sometimes, people use the grey rock method when interacting with people they believe have NPD. However, a relationship can be harmful regardless of whether a person has a personality disorder and whether the abuse is intentional.

It is unclear whether the grey rock method reliably works. It may have risks, as so long as a person is in contact with a perpetrator, they may experience abuse. If a person cannot get some distance from the abusive person, they should consider getting professional support.

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