It can be hard to name what is happening while you are in it. Start with what the person does: do they check your phone, limit who you see, or use threats to get their way? Does it make you afraid to disagree or say no?
Patterns matter
Examples can include monitoring devices or messages, isolating someone from friends, controlling money, pressuring sexual activity, threats, or punishing a person for saying no. One incident may have different context, but patterns that create fear or loss of freedom are serious.
Avoid amateur diagnosis
You do not need to decide whether someone is a “narcissist” or assign a clinical label to take your own experience seriously. Describe what happened, what you fear, and what support you need.
Think about safety first
If you are worried about how someone may react, do not confront them alone. Tell someone you trust or contact a local specialist service, using a safer device if needed. In immediate danger, contact emergency services where you are.
If you are worried about your own behaviour
Take repeated checking, threats or pressure seriously. Stop the behaviour and look for a counsellor or specialist programme that works with controlling behaviour. The other person is not responsible for managing your reaction.