Codependency is an emotional and behavioral coping style that negatively affects a person’s ability to have healthy, mutually satisfying relationships. Codependents are called “people-pleasers.” They willingly play by the “rules” of others and lose their identity in the process. As a result, they rely on others for their sense of identity, approval, or validation. This is called “seeking external validation.” People-pleasers need to be needed. To others, they appear to be busybodies, involved in other people’s business or with things that shouldn’t concern them. They may also appear as unselfish, as someone who can be counted on, or who never says “no.”
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What is codependency?
“Healing may not be so much about getting better, as about letting go of everything that isn’t you- all of the expectations, all of the beliefs – and becoming who you are.” -Rachel Naomi Remen
When we’re children who don’t have mentally healthy role models and caregivers, we don’t learn or develop healthy coping skills to equip ourselves for adulthood. We may also learn codependent behavior from watching or imitating other codependents in our family. And future generations may learn codependent behaviors from us if the cycle isn’t broken.
Codependent relationships often form as the result of trauma bonding between individuals who live in a cycle of abuse or mistreatment. It’s a method of coping with a stressful or unhealthy, traumatic, or abusive environment. Codependency develops as a self-protective response to supporting or “enabling” someone’s addiction, mental illness, immaturity, irresponsibility, or underachievement. It results from taking responsibility, accepting blame, or making excuses for another person’s harmful or hurtful behavior.
Why is codependency something to be healed?
Codependency is a form of self-abandonment. Instead of focusing on our lives, goals, issues, and our “stuff,” we focus on others and look for validation and approval from them. Others’ needs come first, and ours come last. Living like this can cause codependent individuals to become depressed or anxious or experience panic disorders. And because we abandon ourselves, we may doubt ourselves and have low self-esteem, low energy, feelings of helplessness, hopelessness, powerlessness, defeat, and low self-worth. When we have low self-worth, it’s natural to feel that we’re not worthy or good enough to ask for what we want or need. Instead, we might learn to get our needs met by manipulating people or consequences. We may discover that we feel worthy or good enough when we accept responsibilities that aren’t ours. As we mature, in order for us to feel emotionally or physically safe, it can feel natural and necessary for us to control as much of our environment as possible.
When we spend more time emotionally taking care of or focusing on others than ourselves, trying to control their behavior, how they perceive us, or the consequences of their choices, we have become codependent. When we take responsibility, blame, or make excuses for their harmful or hurtful behavior, we have become codependent. When we rely on others for our sense of identity, approval, or validation, we have become codependent. If we are focused on someone’s life, goals, issues, and “stuff” instead of our own, we have become codependent. If their needs come first, and ours come last, we have become codependent.
If you are an “action taker” and a “do-er,” you might be codependent.
The stages of becoming codependent
Codependency exists on a continuum from mild to severe. There are three stages in the development of codependency: the loss of self, the need to appease someone important to us, and the need to control the consequences of the other’s behavior. Let’s talk about each of those.
Loss of self: This early stage of codependency looks like we’re paying an increasing amount of attention to someone else. We may monitor their moods, become hypervigilant, and feel a strong desire to please them. In this phase, we deny or rationalize their problem behaviors and fabricate explanations that maintain our sense of safety. We may endure gaslighting because our focus is on keeping them calm and minimizing verbal or physical attacks or some other problematic behavior. We are as invisible as possible. We learn that we don’t matter.
Need to appease: This stage takes increased effort as we continue denying or minimizing the more painful aspects of a relationship. We likely feel anxious, guilty, and ashamed, but we purposefully hide these feelings from ourselves and others, along with our relationship problems. We may withdraw from other relationships and activities we enjoy. Our self-esteem decreases, and we continue to compromise ourselves to maintain a semblance of stability or predictability. Our focus is on taking someone’s “emotional temperature.” We learn to adjust our behavior and expectations according to what we sense is happening with them. We may feel angry, disappointed, unloved, or unimportant when we’re in this phase of codependency. We may begin using other maladaptive coping behaviors, including eating, bingeing, self-harming, stealing, engaging in risky sexual activity, or abusing substances.
Need to control consequences: In late-stage codependency, emotional and behavioral symptoms start affecting us. We may experience health issues like stomachaches, nightmares, headaches, muscle pain, tension, and TMJ. Self-esteem and self-care are almost nonexistent at this point, replaced by feelings of hopelessness, helplessness, anger, resentment, and overall unhappiness. We may begin to feel more symptoms of C-PTSD if we live with repetitive traumatic events.
When we’re in healthy relationships, we don’t feel obligated to help others avoid their naturally occurring consequences. Instead, both parties understand that outcomes should be experienced by the person who’s responsible for causing them.
Adult children
When we develop codependent coping skills as children, we will more than likely take them with us into adulthood if we haven’t learned better ways of coping. If we became codependent as children, we were probably caretakers for other adults or siblings. We were likely required to mature quickly and take responsibilities that were not age-appropriate. When it felt unsafe for us to be around our caretaker, we learned to tiptoe around the instability. We learned to “put up and shut up.” We monitored moods and responded accordingly, we noticed behavioral patterns, and we became very good at predicting behavior. We learned how to take the initiative in making someone else’s life easier or better so we could feel a sense of stability and safety. We became accustomed to doing things for them and others that they could do for themselves. Controlling our environment became equivalent to feeling safe.
Letting go of and no longer controlling the outcomes and consequences of someone else’s actions are some of the first steps in healing codependency.
As codependent adults, we spend time thinking about how to please and caretake others while our own social, professional, and personal responsibilities get neglected. We continue focusing on others despite the problems it creates. Because we still desire love, connection, and affection, we will continue compromising ourselves, emotionally caretaking and chasing after love and affection while settling for crumbs and feeling unloved, unseen, and not good enough. These behaviors eventually affect our ability to have healthy, mutually satisfying adult relationships. Because we feel confused, distrustful, hesitant, disoriented, and emotionally exhausted, we often find ourselves searching for answers and explanations as to why we feel this way.
We may also seek out individuals who fit with our codependent personalities. Codependency lends itself nicely to all kinds of unhealthy relationships. It wouldn’t be unusual to find ourselves in relationships involving alcoholism, substance abuse, verbal or physical abuse, and mental illness, including narcissism. Those who have experienced childhood trauma or abuse may eventually find themselves in abusive, toxic, or less-than-satisfying adult relationships. It makes sense: this toxic person’s behavior and way of relating to us seem familiar, and we already know our role and what’s expected of us within the relationship.
As codependents, we try to force ourselves painfully into a mold that we will never fit into. And we repeatedly try to become someone else’s idea of who we should be. Not knowing details about yourself that you know about others in your life, like favorite foods, music, authors, etc., is the result of an other-directed, other-focused life.
Codependents enjoy offering suggestions and advice even though they haven’t been asked for them. If we’re codependent, we feel responsible for people and issues that aren’t our responsibility. If we don’t attempt to help, fix, or control, we often feel guilty or ashamed. It feels wrong or selfish when we don’t jump in, take charge, or assist others who seem to be struggling. It feels wrong not to help even when they haven’t asked for our help. We feel that somehow it’s our job to take action, take over, and fix. We often feel the need to make excuses for others’ mistreatment of us or their poor behavior in general. We explain and justify to ourselves why it’s OK for them to do so. We often take the blame or minimize and deny the pain they cause. We codependents are famously known for our discomfort with saying “no.”
If we’re codependent, we most likely don’t have boundaries. We’ll justify, argue, defend, and overexplain because we want to be seen, affirmed, validated, and understood. We’ll continuously seek affirmation outside of ourselves to feel “good enough” or like we matter. Others often describe us as needy, “clingy,” or insecure.
How to know if you’re codependent
Are you codependent?
- Have you taken actions that prevent someone from feeling or experiencing the consequences of their choices?
- Have you tried to control the outcome of a particular situation or event?
- Have you taken responsibility for someone’s actions or poor choices?
When you take responsibility (or accept blame or make excuses) for someone’s harmful or hurtful behavior, it “enables” them to keep doing it. (a) You’ve taken all the responsibility away from them and placed it on yourself, and (b) there are no negative consequences from which they can learn.
- Do you do things for others that they could do for themselves?
Although it often feels right to take care of others, we’re often left feeling taken advantage of or resentful. So, if you feel resentful about something you did or are doing for someone, it might be that you’re using codependent behavior.
- Have I/do I try to manage or control someone or their choices?
- Have I taken on responsibilities that aren’t mine?
- Have I ever been called “controlling” or a “control freak?”
- Do I take care of others by cleaning up their messes, both figuratively and otherwise?
Codependency includes behaviors like the ones listed below. How many of these do you notice in yourself?
- Being preoccupied or concerned with the needs of others
- Placing a low priority on your own needs
- Being attracted to needy or emotionally unavailable people
- Believing that you have to be in a romantic relationship before you your life feels meaningful
- Trying to control another’s behavior
- Feeling incapable of ending a harmful or toxic relationship
- Trying to please everyone even though you know you’ll feel resentful
- Not taking time for yourself or ignoring your self-care
- Fearing for another’s safety but being willing to risk your safety
- Shielding someone from the consequences of their actions
- Taking responsibility for how another person feels
- Taking responsibility for what another person does
- Trying to fix someone’s problem when they haven’t asked you to
- Helping because it makes you feel better
- Feeling like your life is full of unwanted drama
Healing codependency
Healing requires acknowledging your pain without letting it define you. Our wounds have left scars that will always be with us. But when we start healing and moving forward, the scars fade over time, hurting less, becoming less obvious, and we can truly heal and move forward. Healthy coping mechanisms help us to make sense of confusing or threatening life experiences and to respond appropriately in wholesome ways. When we use healthy coping skills, we’re able to “reframe” unpleasant events in a way that is healthier for us and feels better too. Reframing is also a step in the healing process.
When we’re free of codependent thinking and coping, we will understand and accept that we’re separate and complete beings. We have a strong sense of self, and our boundaries are squarely in place. We feel comfortable continuing to set new boundaries that keep us healthy, happy, and safe. We don’t feel any need to justify, explain, or make sense of another person’s behavior to ourselves or anyone else. We understand that others’ choices and actions are their responsibility, not ours. People are entitled to have thoughts and feelings about you that are incorrect. It’s not your job to correct their thinking. They will see you the way they see you. If you argue with them, defend yourself or get emotional, you will become drained while they are being recharged.
Once you have healthy boundaries in place, you will experience a shift in your emotions. You may start to notice that your sense of safety, security, and control, no longer needs to come from people-pleasing and manipulating outcomes. Instead, they’ll come from your boundaries.
Living as a codependent means that we’re not going to get our needs met, yet asking for anything on our own behalf feels wrong, imposing, excessive, or selfish. We’re afraid of dissatisfying others. If we disappoint anyone, it often leads to feeling guilt and shame, yet we continually look for someone to please. We make excuses for their poor behavior or mistreatment of us, minimizing the pain they cause. Holding on to this mindset and behavior pattern will attract dysfunctional people to us.
It helps to take a pretty deep and fearless dive into what’s actually going on with our thoughts and behavior. When I was ready, I began looking at how I chose to spend my time, noticing who benefited from it and who did not. I started to see it when I took care of others’ needs and ignored or denied my own. I asked myself why I made the choices I did. Little by little, I learned to live in awareness. (Not always, but more and more often!) My negative self-talk once enforced my belief that everyone’s needs were more important than my own. I started changing my self-talk, and I questioned, then changed, those limiting beliefs.
Setting boundaries, saying “no,” and letting others learn their life lessons “the hard way” became a few of my goals. I started to see my role in creating trauma bonds, and I learned how to break those bonds. It was a slow, deliberate, and sometimes painful process.
Some of the other steps I took to break free of codependent coping were: living in the moment, focusing on one day at a time, building a network of emotionally healthy people, letting go of ones who weren’t, and prioritizing self-care. As I learned to become aware of my codependent thinking and behavior, I was better able to let go of my desire to control outcomes, no matter how good my intentions were. I got comfortable watching friends and loved ones deal with the consequences of their poor choices. I had to sit still and stay uninvolved when they made poor decisions, even if it hurt them or cost them money or relationships. I learned to let them feel the freedom and the dignity of making their own choices and dealing with and learning from the outcomes. I learned to stop fixing and rescuing. I learned how to detach positively, set boundaries, and focus on self-care.
More tools
Conscious awareness: Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions.
Learn more about codependency
Practice mindfulness
Self-care: We can only choose to focus on and be responsible for ourselves, our own thoughts, actions, and behavior. The good news is that we can change ourselves with patience, persistence, and practice. We can take responsibility for getting our needs met instead of waiting for someone to change or meet our needs for us. We are in control of ourselves, and no one is responsible for us but us.
Learn about letting go of what you can’t control, by using positive-detachment
Learn about expectations
Learn about setting boundaries
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About the Author
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf developed strong coping and healing strategies. She happily shares those with those who want to learn and grow in their own recovery journies.
Diane is an experienced advocate, speaker, and writer on narcissism, family dysfunction, and abuse. She draws from her personal childhood experiences, as well as her work in human service fields like domestic violence and partner abuse. She holds a Bachelor of Arts degree in Psychology and a Master of Science in Information Technology.
Her transformational books about healing and moving forward include the highly praised “Lemon Moms” series. This emotionally supportive collection explains narcissistic traits and teaches how to reconcile past hurts to begin self-nurturing, healing, and moving forward.
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