How To Tell If You're The Family Scapegoat & What To Do

Do you ever feel like no matter what you do, you're always considered the "bad guy" in your family? Perhaps you've long felt like the black sheep, the outcast, or the one who gets blamed for everything. If that sounds familiar, you might just be your family's scapegoat.

A scapegoat is someone who gets blamed for the wrongs, faults, and mistakes of others, often so those others don't have to take responsibility for those deeds. The term was taken from the Bible—namely the book of Leviticus—in which priests symbolically take the sins of people and place them on a goat to be sent into the wilderness for the purpose of casting away people's sins.

Nowadays, this dynamic is often seen in families, when the family picks out one person and uses them as their personal scapegoat to explain away any problems. As psychologist and toxic family expert Sherrie Campbell, Ph.D., tells mindbodygreen, scapegoating is a major red flag that a family has toxic underlying patterns, adding that it is emotionally violent and abusive for the person on the receiving end.

Why do families do it? When family members are facing issues either in the family unit or within their own lives, it can feel easier to compartmentalize their cognitive dissonance by projecting it onto a scapegoat. For example, a parent might start questioning their own ability to parent their kids, only to avoid the cognitive dissonance and say, "No, this isn't my problem—it's because my son is so bad."

If you made it this far and you're thinking, "Wow, yes, this is totally me," know that it is not your fault or responsibility to make up for your family's wrongdoings. No one is perfect, but that doesn't mean family members should constantly punish or ostracize you for things that are not your fault.

Beyond that, according to both Campbell and Neo, the grey rock method is a helpful tactic to learn, because the truth is, one of the only things you can control in these scenarios is your own reaction. With the grey rock method, you simply give the perpetrators nothing—becoming a rock.

"Look at the bigger picture of what's going on, and then deal with [them] as impassively as possible," Neo explains, adding that you might think this makes you inauthentic, but you wouldn't go to war without weapons or shields.

Or as Campbell puts it, you can treat the grey rock method almost like you're duping your family. "It looks just like people-pleasing from the outside, but when you know you're doing it for yourself, the psychology is totally different," she explains.

This is the best route to take if you have to deal with toxic family members, but if it reaches a point where your family is causing you more stress and trauma than you can take, it may become necessary to go no-contact if you can.