How to Overcome Victim Thinking: 3 Powerful Steps

Victim Thinking“Self-pity is our worst enemy and if we yield to it, we can never do anything wise in this world.”
Helen Keller

How do you react if something in your life doesn't go as you wish?

Well, at first you’ll probably feel pain of some sort.

But what happens after that? What do you do after the initial pain?

Do you think of yourself as a victim, as someone with little or no control or power?

Do you slip back into a familiar headspace where you feel sorry for yourself and where you feel like someone – or the whole world – is against you?

I used to get stuck in that destructive and self-esteem sucking way of thinking quite often. And I know that many people get stuck in it from time to time.

Or more often than that.

So this week I’d like to share 3 steps that helps me to move out of that headspace and replace it with something better.

Step 1: Recognize the benefits of the victim mentality.

The victim mentality can be pretty beneficial in the short term and for instant gratification. A few benefits are:

Attention and validation.

You can always get good feelings from other people as they are concerned about you and try to help you out.

But it may not last for that long as people get tired of it.

You don’t have to take risks.

When you feel like a victim you tend to not take action. And so you don’t have to risk, for instance, rejection or failure.

Don’t have to take the responsibility.

Taking responsibility for your own life can be hard work, you have to make difficult decisions and it is just tough from time to time.

In the short term it can feel like the easier choice to not take personal responsibility.

It makes you feel like you're right.

When you feel like the victim and like someone else is wrong and you are right then that can lead to pleasurable feelings.

In my experience, by just being aware of the benefits I can derive from victim thinking it becomes easier to say no to that whenever such thoughts start to creep up and to choose to take a different path.

Step 2: Ask yourself what the long-term consequences of this will be.

The benefits above can be quite addictive.

But what will the long-term consequences of getting stuck in victim thinking be?

  • How will it hold you back from doing the things you deep down dream about in life?
  • How will it affect your most important relationships?
  • How does it affect your relationship with yourself?

Be honest with yourself and get motivation to change by seeing how destructively this will affect your life over the next 12 months and over the next 3 or 5 years.

Step 3: Replace the victim thinking with something more helpful.

To not create a vacuum where all those thoughts about being a victim used to run around for hours upon hours you need to replace the negative thought habits with something more useful.

Like for example:


After that initial pain is gone – or smaller – you don’t have to create more suffering for yourself.

Instead, tap into gratitude.

I sometimes do that by asking myself this question to zoom out on my situation and to gain a more level-headed perspective:

Does someone on the planet have it worse than me right now?

Learn and take action. 

After tapping into a more grateful frame of mind my mind also becomes more open to getting an optimistic answer out of my next question.

It's usually something like:

What is one thing I can learn from this situation?

Then I follow that up with:

What is one small step I can take to move forward or out of this situation today?

Ask yourself: How can I give value to one person in my life right now? 

Help this person out in some way by being kind, by listening or by doing something practically for example.

By doing so you’ll feel more powerful again. You’ll create more happiness for the other person and you’ll feel better about your day too.


I really like this quote about forgiveness from Catherine Ponder:

“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.”

You don’t have to forgive just because it is something you “should do”.

You don’t have to do it to be the better person either.

You can do it just for yourself. For your own well-being and freedom.

Release yourself from the agony and focus your limited time and energy on things that will make you happier.


Free Exclusive Happiness Tips

Join the 80,000 people that subscribe to the Positivity Newsletter and you’ll get practical tips on happiness, self-esteem, productivity and more each week.

You’ll also get these three guides for free:

  • 21 Things I Wish They Had Taught Me in School.
  • 7 Steps to Stop Being So Lazy.
  • 10 Things You Can Do When Life Sucks.

100% privacy and no spam. You can unsubscribe anytime.

Comments on this entry are closed.

  • regina

    Thank you so much.
    Truelly inspiring.

  • Thanks Henrik
    I have spent my life being the victim . I got sick and tired of being sick and tired. I am now working on not returning. I found out that taking action to change my situation is much better than self loathing.

  • Anonymous

    thats wonderful and inspiring:)

  • Anonymous

    Trully inspiring…… May you please give me a tip on how to overcome shyness, suicidal thoughts when feeling low, stress please help

    • Anonymous

      I think if you are having suicidal thoughts it would be best to talk to a professional or someone you are comfortable with. Sites like these can be helpful in inspiring and motivating but sometimes it’s necessary to talk to someone in person when you feel that overwhelmed. My thoughts go out to you.

  • It’s easy for people to go into a victim mode when things are not working in their favor. The good thing is there are blogs like this to help lift people out of that darkness and into the light of self empowerment.

  • Sameer

    Awesome inputs

  • Anonymous

    Thanks dear :)

  • I enjoyed reading this post. It resonates with me personally. It is inspiring to hear the value you place on gratitude. Taking responsibility for your situation and gratitude are the two most important things to having a positive mindset.

  • I’ve been having some work and personal issues of late and I can’t believe how much this helped me to realign my thought process. Thank you for this.

  • nice post for people who want to change their life with a positive attitude.

  • This is awesome, Henrik. I just discovered your blog and am really enjoying everything I’m finding here. Really helpful information. With your permission, I would like to quote this post on my own blog (with a backlink to this post, of course.)

    Keep up the great work.


  • Quite a few people that I know of do like to play victims in almost every negative situation in their lives. Love your section on forgiveness especially this “You can do it just for yourself. For your own well-being and freedom.”