If you’re familiar with my blog or my work, you know I’m a huge fan of affirmations and any kind of positive self-talk. Heck, I even wrote a book about it! So let me ask you-
Have you ever really observed how you talk to yourself? Some of us are not very nice to ourselves, and others are just plain abusive. What kinds of things do you say to yourself? Is your self-talk positive and loving? Or maybe you beat yourself up and tell yourself hurtful things?
Have you ever tried talking to yourself as you would speak with a friend? How would that feel? Try being understanding, considerate, and kind to yourself. You would do that for your friend, right? You would encourage her, or him or them, wouldn’t you? You can start doing the same for yourself right now. Acknowledging your feelings about yourself when you make a mistake or struggle and choosing to comfort and care for yourself is called “self-compassion.” Self-compassion promotes positive, healthy self-care practices and a healthy mindset, which help to heal codependency.
It’s not surprising to know that what we tell ourselves is linked to how we feel about ourselves. Changing your self-talk from an unsupportive inner dialogue to an uplifting and proactive one brings about positive change. But, if you beat yourself up for perceived failures or shortcomings, how does that help you? Does it motivate you to change? Does it keep you feeling bad and keep you stuck? How is it different from how your narcissistic mother treated you?
Do you tell yourself, “I’m just _______,” or “I’ve just always been this way,” or “that’s just how I’ve always been”? I have a couple of things to say about these types of comments: first, stop using the word “just.” When you add “just,” it implies that what you’re saying has low significance. It sounds apologetic and meek. Don’t believe me? Take the word “just” out of your self-talk. Say it with and without the word “just.” Do you see how it feels different? Are you more confident? Empowered? Serious? You tell me.
Unconscious Commands
And what we say to ourselves isn’t only a description of what we believe about ourselves; it is a command. Your self-talk TELLS your mind what to think about you! When you tell yourself, “this is just who I am,” “I’ve always been _______,” or “I’ve always done ______,” it implies that there’s no room for change. These statements tell your brain, “this is it. This is final. There is no more.” Why would you want to do that? Chances are, you don’t know you’re doing it, and this is where self-awareness comes in. Start becoming aware of how you speak to yourself and the words that you use. Notice and take note for future reference.
Now, give yourself a break. You’re a human being, and no human being has ever been or will ever be perfect. Perfection doesn’t exist. Instead of comparing yourself to a non-existent standard, try focusing on your progress.
Results happen over time. Making positive life change is aboutprogress, not perfection. Encourage yourself the way you’d encourage your friend or a small child. Tell yourself, “You’ve got this!” and eventually, you will get it! Be patient with yourself. It takes time to learn new things. Treating yourself with kindness, patience, and compassion does a lot towards reparenting yourself and healing your inner child too.
Thinking about and remembering what happened in our childhoods doesn’t promote healing. That’s where many of us get stuck. Recovery requires more than reading, educating ourselves, and revisiting old memories. It requires action: getting in touch with our feelings, prioritizing self-care, dumping limiting beliefs, learning to set boundaries and enforce them, learning new ways of communicating, increasing self-esteem and self-confidence, doing inner child and reparenting work, and emotionally detaching.
It means doing the work, and I believe it begins with changing our unconscious, negative self-talk.
More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)
Like these posts? Want them automatically delivered to your inbox twice monthly?
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn.
Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.
Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.
She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.
This website is intended for informational purposes only and is not a substitute for professional therapy.
The concept of “narcissistic supply” was first introduced to the field of psychoanalytic theory by Otto Fenichel in 1938. The term defines the admiration that narcissists need to keep their self-esteem intact. They need to take this supply of approval from the people in their environment so that their false face can survive.
Narcissists require admiration, and if they don’t get it, they may react with rage, ridicule, mockery, or by humiliating their target. Narcissists are arrogant, and proud, and view others as insignificant or as competitors to conquer. They feel entitled and expect special treatment.
Methods for obtaining supply
Overt narcissists (arrogant, loud, and insensitive to the needs of others, lack empathy, always looking for compliments) attract attention to themselves directly by over-dressing, dressing provocatively, talking too loudly, wearing attention-getting makeup, hairstyles, or accessories, or driving conspicuous vehicles.
Covert narcissists (crave admiration and importance, and lack empathy, but are less “obvious,” and harder to spot as a narcissist) get their supply mainly from being rescued or emotionally care-taken, and in the case of narcissistic mothers, by their children. Taking care of a covert narcissist’s needs will be number one on their priority list. If you question them, they’ll assume you’re challenging them, and will become defensive, maybe violent. Narcissists don’t respect your boundaries or your privacy. For example, a narcissist would be totally at ease going into your personal space, looking in your purse, reading your journal, listening to your phone conversations, reading private mail and documents, and sharing your personal and private information with others. (Because of this, you’d feel a sense of shame in multiple areas, but you won’t realize that these behaviors are it’s source.)
A narcissist likes knowing we are hurt when they use the “silent treatment” to actively ignore us, as a form of power and control. Our pain demonstrates that they are so powerful they can devastate us whenever they choose. Our pain is their narcissistic supply.
Remember, narcissists don’t view people as unique individuals with their own needs, feelings, goals, or lives. To narcissists, people are simply props who play a supporting role in their lives. A narcissist’s only concern is what they can get from others or what others can do for them. They have difficulty emotionally bonding with others because their relationships are all about power, control, and the benefits that they can obtain from them.
A narcissist cannot survive as a narcissist without narcissistic supply. It’s their emotional food; any form of attention, affirmation, approval, or admiration they get will suffice. They feel a sense of power and importance from any emotional reaction. Any emotion—fear, sadness, anger, shame, whatever—will do, because it feeds their “false self” (everything the narcissist would like to be, but is not) and makes it stronger.
Why do they need supply?
Securing narcissistic supply keeps a narcissist’s false self working in an automatic cycle: project the false self, receive the supply, empower and strengthen the false self, repeat.
The cycle repeats itself because it provides feelings of power, control, and importance. Narcissists thrive on these, feeling formidable, even omnipotent after getting supply. This leads to a “narcissistic high,” which potentially makes them more dangerous. You won’t be permitted to share your thoughts or feelings when your narcissist is on a high. They won’t take any challenge lightly and will go for your jugular to prove their supremacy. They’re not interested in what you have to say or how you feel. It’s all about them.
After going through this cycle with a narcissist a few times, we get it. We understand that they’re more powerful than we are—that it’s always about “winning,” and they’ll be delighted to win at our expense. In their mind, they’re always right, and there’s no use trying to have a conversation or share an opinion because they’ll become combative. Eventually, we’ll likely end up feeling defeated, unloved, and insignificant. We’ll learn to walk on eggshells and to appease, please, and pacify. We’ll anticipate their needs and moods and act accordingly. Do you remember what that’s called? Yep! Codependency.
A narcissist usually reveals their true self during a time of crisis, conflict, or high stress. When they’re pressured, and it’s hard for them to control their emotions, their lack of empathy is exposed. When they feel threatened, they go for the “win” at any cost, even if it threatens important relationships. What’s said or done won’t matter. Winning matters. High-pressure situations show how shallow their emotional connections are. Our shame, humiliation, and embarrassment are their narcissistic supply.
How to deny them any supply
A tool that I use when it comes to denying a narcissist their supply, alongside (loving) detachment, is responding calmly then shutting up.
“Not responding”(aka “shutting up,” or “not taking the bait”) works because it removes the possibility of giving emotional feedback and responses. Emotionally responding is a form of “narcissistic supply.” Giving a narcissist any amount of emotional response validates and affirms their perspective and behavior. They thrive on any and all interaction and attention, especially when you become emotionally unhinged during the interaction. Narcissistic supply makes a narcissist a stronger narcissist.
If my narcissistic mother (or anyone) pushes my buttons in an attempt to trigger an emotional response from me, I do not take the bait, I do not pick up the proffered tug-of-war rope, and my mouth remains shut. I deny them any narcissistic supply. I do this consistently and repeatedly because it indicates that I’m OK with whatever they think or do. I will not react. (This takes PRACTICE! Take advantage of any opportunity they give you to practice this. It helps YOU!) The reaction is what they’re looking for, hoping for, waiting for. The reaction is their narcissistic supply.
As I said earlier, not engaging, not defending, not arguing back, requires mindfulness and practice, and it’s worth the time and effort to learn how to do this. Knowing how to control your responses, also known as “regulating your emotions” is also part of the process for learning how to “lovingly detach” and also to maintain your boundaries.
As you may know, having a conversation with a narcissist feels like a game of emotional tug-of-war. When you drop your end of the rope, the game stops. It can’t continue unless you pick up your end and start pulling again. So, stop playing the game! You don’t have to explain that you’re no longer playing or why. Your actions speak loud and clear: when you drop the rope, you’re demonstrating that they have no more control over you. Dropping the rope is an aspect of loving detachment, enforcing a boundary, and demonstrating self-empowerment and self-love. If you haven’t tried it, I can tell you from experience that it’s very empowering.
Detaching with love (versus “angry” or “middle-finger” detaching) and not giving emotional supply to a narcissist means that I simply listen. I don’t rush in to fix problems or rescue them from the consequences of their choices or actions. If we disagree, I don’t argue or try to change their mind; I state my opinion, and I accept that they are entitled to have their own opinion. We don’t have to agree. I don’t steal their personal power, and I leave them the dignity to deal with their own problems and consequences. If they instigate, I don’t pick up the tug-of-war rope; instead, I might end our conversation. All of this means that I emotionally disconnect when they’re baiting or instigating and trying to get a reaction from me.
“You do not have to engage in every argument to which you are invited.”
Unknown
Be a rock… a gray rock
“Gray Rock” is a term coined in 2012 by Skylar, a blogger who wrote the article, “The Gray Rock Method of Dealing with Psychopaths” (2018).
If you’ve never tried the “Gray Rock” method, you’re missing out on a really effective tool.
Gray Rock is a technique that causes emotionally unbalanced people to lose interest in you. The method completely removes any emotional charge or drama from your interaction with them. When you use Gray Rock, it removes all narcissistic supply.
To use the Gray Rock method:
Appear calm, even if you’re not.
Maintain eye contact. Do not look down or away.
Use the following responses when applicable:
I’m sorry you feel that way.
I welcome your opinion, but I feel good about my choice.
I have no right to try to control how you see me.
I accept how you see me.
I accept how you feel.
You’re entitled to your reality.
Your anger is not my responsibility.
It’s possible. I guess it could be true.
I’d like to continue this discussion, but it seems that we don’t share the same perspective. Maybe when you’re calm, we can resume this conversation in a mutually respectful way. (This is an example of enforcing a boundary as well.)
In a nutshell
These three approaches focus on letting the narcissist run their own life and solve their own problems while you take care of yours, your life and yourself. Learn to let go of the desire to control the narcissist and the outcomes of your interactions with them. Focus on the next best thing for you.
Start taking these steps today to deny your narcissist their emotional food. When they realize that you are no longer a satisfying source of supply, they’ll look for it elsewhere.
You’ll begin to experience a new type of freedom that’s hard to describe!
More tools for healing:
Conscious awareness: Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions. Practice mindfulness.
More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)
Like these posts? Want them automatically delivered to your inbox twice monthly?
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn.
Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.
Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.
She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.
This website is intended for informational purposes only and is not a substitute for professional therapy.
Whether You’re Golden, Invisible or a Scapegoat, it’s All About Control
The word “abuse” is full of shame. Using that word regarding childhood experiences might feel like a massive exaggeration of what happened and a handy but sad excuse for unresolved issues. When we use the word “abuse,” it feels like attention and sympathy-seeking. It feels like “poor me; I’m a helpless victim.”
We may intentionally minimize our painful childhood experiences because we don’t want to think of our mothers as “abusers” or ourselves as unwitting targets. Having those kinds of thoughts can cause us to feel more ashamed, and that affects our core identity. Those of us who’ve experienced traumatic childhood events at the hands of our mothers may feel a sense of disgust or humiliation in addition to shame, and we see ourselves in a negative light when we compare ourselves with others.
The Three, Interchangeable Roles
There’s a particularly dysfunctional family dynamic in which one of the children becomes “idealized,” the clear parental favorite, known as the “Golden Child,” and the other children take turns being devalued and blamed. They’re known as “Invisible Children” and the “Scapegoats” (Streep 2017). A narcissist-mom controls these roles.
The roles of the Golden Child, Invisible Child, and Scapegoat are flexible. Any part can be assigned to any child at any time, depending on the mother’s mood. It’s a “crazy-making” situation because the mom has the unchallenged power to change the entire family dynamic quickly and unpredictably. For those of us in this position, it catches us unaware and unprepared.
The Golden Child:The Golden Child’s role is to bring positive attention to the mother and the family. They are the favorite, and as such, may have a special status and receive more attention and praise. They’re the ones that get bragged about. They make the narcissistic mom look great as a mother. Even so, she will always take some credit for their accomplishments. When they walk into the room, mom’s focus is on them. Golden Children may grow up to be adults who are compulsive overachievers or perfectionists who feel a loss of identity and have low self-esteem.
“Forms of idealizing include praise, attention, and bragging. Types of devaluing include criticizing, blaming, shaming, lying about, lying to, intentionally frightening, projecting, and gaslighting.”
The Invisible Child (aka Lost Child): TheInvisible Child “stays under the radar,” to follow the rules unquestioningly, be quiet, and easy-going. Invisible Children are often taken for granted, and their needs are neglected because they never complain or ask for anything. Invisible Children may internalize a sense of having no impact on others, or their input not mattering. They may grow up to feel insignificant and inconsequential because their sense of identity has not fully developed (Stines, 2018).
The Scapegoat: The Scapegoat’s role is to bear the blame for all of the family’s problems. They are the butt of jokes and get less of everything than the other siblings. They are seen as the problem child. Scapegoats often grow up to become the ones who speak up and challenge the dysfunction. They’re the ones telling the truth about what’s going on in the family and will act out the frustration, anger, and feelings of the entire family (Cole 2019).
When we suddenly and unexpectedly become the Scapegoat, it leaves us wondering what the heck just happened. Was it something I said (or didn’t mention or was supposed to mention)? Was it something I did (or didn’t do or did but not correctly)? If not me, then who or what was it? Was it another family member? A friend? Her boss? The traffic? Did something happen at work? Was it the weather? Maybe it was a coworker. Or her supervisor. Perhaps it was the cat? Or something she got (or didn’t get) in the mail?
When I found myself in the Scapegoat position, I could literally spend hours trying to figure out why. I wanted and needed to fix it, or at least to understand what had so hugely affected my position within the family. I wanted to attempt to control it and not let it happen again.
A sudden change in family positions is upsetting. These random role reversals affect our sense of observation, decision-making, and self-trust because we never know if the explanation we’re giving ourselves is accurate. And we’re continuously guessing our current standing within the family. And if we’re the Golden Child, we’re also appeasing and pleasing our mom because we don’t want to lose that privilege.
“Narcissistic mothers revel in generating competition between their children and emotionally distancing them from one another.”
Living with a narcissistic mother has been described as “living in a war zone.” Those of us who’ve lived under those circumstances were usually on high alert, in fight-or-flight survival mode, because we had no idea when the next attack or role reversal would happen. It meant we were continuously producing stress hormones like adrenaline and cortisol, so it was a common occurrence to feel confused or experience scattered thinking, have difficulty making decisions, or remember. Eventually, we became emotionally and physically exhausted.
There are other subtle ways that narcissistic mothers attempt to control or manipulate their children:
Belittling, criticizing, and name-calling
Patronizing and being condescending
Publicly or privately embarrassing their children
Threatening their children in some way
Ordering their children to do things, taking away their choices
Controlling money or access to it
Monitoring and controlling whereabouts
Exhibiting scary, emotional outbursts
Acting on jealousy
Using manipulative or guilt-inducing ploys
Isolating children from friends, family members, or social connections
Being indifferent to her children’s needs
Denying or trivializing feelings
Any combination of these behaviors can result in lowering or destroying a child’s self-esteem and cause them to feel unnecessary fear and shame (McBride 2018).
Why It Happens
Because narcissistic mothers are so controlling, they need to have reasons that explain undesirable happenings, and they insist on having a person to hold accountable. This phenomenon is known as scapegoating.
When a narcissistic mom protects her ego from her own unlikeable qualities, she “projects” them onto the Scapegoat child. There is a risk of neglect, maltreatment, abuse, blame, shame, or even physical violence to these children as a result. She’ll play a game of “whose fault is it? I know it’s not mine” (Brenner et al. 2018). The scapegoating practice happens in dysfunctional families, with the role of the scapegoat being either temporary or permanent. The scapegoat is the “fall guy,” the person who gets blamed for offenses and injustices that happen to anyone in the family. Family members, except for the narcissistic mom, often take turns playing the scapegoat role, and at any given time, the mom determines who the scapegoat is.
Tactics like scapegoating are all attempts of the mother to maintain control. When a narcissistic mom feels like she’s losing control over her kids, she will often lash out in vengeful ways, subtly or with direct hostility. Narcissistic mothers are highly reactive to any threat or challenge to their power. They have a sense of entitlement, ownership, and possession of their kids.
More Manipulative Tactics
There is a multitude of ways that a narcissistic mother can emotionally injure her children. I believe these behaviors are the result of other, often unrelated issues, such as:
She’s not articulate or doesn’t have a strong vocabulary, so she’s not able to accurately express or describe what she’s thinking or feeling.
She doesn’t know how to identify her emotions.
She hasn’t had an emotionally healthy upbringing, or she hasn’t witnessed emotionally healthy relationships.
She’s emotionally immature and can’t regulate her emotions.
She hasn’t personally experienced or learned strong parenting skills.
Narcissistic mothers manipulate and control their children in a variety of ways:
Withholding affection, affirmation, validation, attention, encouragement, praise, and other self-esteem building behaviors
Exhibiting intense and scary displays of emotion and drama (“narcissistic rages”)
Verbally abusing them with insults, criticism, and name-calling
Threatening violence (may or may not be carried out)
Maintaining a victim mentality
Rejection
Lying
Giving the “silent treatment” as a form of punishment
Exercising a “selective memory”
Gaslighting to control perceptions and memories
I’m personally familiar with all of these tactics. Gaslighting is the one that harmed me the most. It’s an extremely emotionally and mentally destructive form of manipulation.
Even though most of the above-listed behaviors are not physically hurtful, each one can activate the pain centers in the human brain. Research in the field of neuroscience shows us that even perceived rejection activates the area of the brain where pain is felt (Eisenberger et al. 2004). The point is that verbal abuse, threats, rejection, and other forms of emotional mistreatment do hurt us.
“Stirring the Pot” (Triangulation)
A narcissistic mother revels in generating competition between her children and emotionally distancing them from one another. These moms enjoy creating distrust, doubt, insecurity, competition, and resentment between siblings. As I’ve mentioned, this is called triangulation. It’s also a manipulative tactic, used to control information or interactions between individuals.
A therapist once suggested that triangulation was a form of entertainment for my mom. She liked creating drama. She’d stir up trouble, then sit back and enjoy the show. For example, my mom would say one thing to me, putting a specific person in a negative light, and then she’d provide a slightly different version, with me as the “bad guy,” to the other person. When we sensed that something negative was happening between us, but not of our own doing, the other person and I began communicating directly with each other. We compared the different versions of my mother’s stories and soon came to realize that we were being manipulated seemingly for my mother’s amusement. I informed my mother that we were aware of what she was doing. Of course, she flipped the scenario, instantly becoming the innocent victim, but the triangulation stopped pretty much immediately.
More on Triangulation later.
Tools for healing:
Conscious awareness: Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions. Practice mindfulness.
More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)
Like these posts? Want them automatically delivered to your inbox twice monthly?
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn.
Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.
Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.
She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.
This website is intended for informational purposes only and is not a substitute for professional therapy.
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 under-achievement. It results from taking responsibility, blame, or making excuses for another person’s harmful or hurtful behavior.
Codependency is an emotional and behavioral illness that 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.”
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 in 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.
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. Other’s 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, 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 a 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 healthy 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 personality. 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 forcing 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 other’s in your life, like favorite foods, music, authors, etc. are the result of an other-directed, other-focused upbringing.
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 overexplain and defend ourselves because we want to been 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 other’s 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 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 other’s 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 need 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, with intention. (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 the self-talk, and I questioned, then changed, those limiting beliefs.
Some of the other steps I took to break free of codependency in addition to self-awareness were: living in the moment, focusing on one day at a time, building a network of emotionally healthy people and letting go of ones who weren’t, and prioritizing self-care. As I learned to become aware of my codependent thinking and behaving, 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 give them the freedom and dignity to make their own choices and to deal and learn from the outcomes on their own. I learned to stop fixing and rescuing. I learned how to detach with love, set boundaries, and focus on self-care.
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.
Tools for healing:
Conscious awareness: Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions.
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 loving-detachment
More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)
Like these posts? Want them automatically delivered to your inbox twice monthly?
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn.
Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.
Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.
She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.
This website is intended for informational purposes only and is not a substitute for professional therapy.
When our basic needs aren’t met, we lose our ability to think rationally and logically. The acronym HALT stands for hungry, angry, lonely, and tired. When we stop and think of HALT, it can remind us to check in and see if we have any unmet needs before we react in any situation.
Applying the acronym HALT or The HALT Method to our lives is a way of setting a healthy boundary. It’s a reminder that we need to take care of our basic needs. When we go without food or sleep, or we isolate or don’t attend to stressors, it taxes our emotional limits.
Using HALT is a very simple way to alert us to pay attention to our own self-care. When we feel HALTed it means we need to give ourselves attention. Feeling HALTed means that we should stop what we’re doing and come back to it only after we’ve taken care of the unmet need.
The effects of self-neglect
If we ignore our need to eat, deal with anger, be with people or sleep, we create an unhealthy emotional environment for ourselves where it’s impossible to thrive. When we’re in that unhealthy emotional environment, we may think negatively, have a sour outlook, fail to see obvious choices, make poor decisions, forget, withdraw, push people away, or stop socializing. We may stop enforcing our personal boundaries or lapse back into codependent behaviors. Neglecting ourselves in order to take care of someone who’s capable of their own self-care can make us ill. We need to pay attention to what our bodies are telling us and then redirect the focus back to ourselves.
Using the acronym HALT is an excellent way to check in with ourselves. Redirecting our focus, paying attention to and meeting our own needs are necessary steps to take when learning to break free from codependency.
When we neglect ourselves, we’re not able to participate in our lives fully. When we let ourselves get run-down, we no longer have the ability to think clearly and so it isn’t possible to make good decisions.
Why self-care is essential
When we learn to take care of ourselves, life feels better. When we make the effort to take care of our needs because we feel worthy of taking care of ourselves, our self-esteem improves. Our beliefs about what we should hang onto, and what we should let go of, start to change, and we start setting healthy boundaries. We start to understand what’s our responsibility and what’s not. Part of the process is having a quick and easy way of checking- in to see what we need and then giving it to ourselves.
Remember that airline mandate about putting on your own oxygen mask before attempting to help others with theirs? In the same spirit, ensure that your self-care commitments are at least as important to you as someone else’s would be. If you don’t take care of you, then who will? No one is capable of caring more about you than you are!
Hungry
Hunger is a sign that we are lacking or in need of something physical or emotional hunger. Are we hungry for food? Ask yourself: Is my stomach growling? Am I irritable or lightheaded? When was the last time I ate? Physical hunger is associated with food, diet, and nutrition, which are undeniably important aspects of our overall health.
We are worthy people who require nourishing food in order to be well and thrive. Let’s treat ourselves with kindness. Take a look at how and what you’re eating and see if there’s room for improvement.
Maybe we’re feeling emotional hunger. Ask yourself: Am I craving attention, validation, affection, or affirmation? Stop and do a quick self-assessment to figure out what you need. If it’s validation, validate yourself. If it’s affirmation, affirm yourself. If it’s attention or affection, find ways to give those to yourself.
Angry
When we’re angry, our brain is flooded with chemicals meant to activate our “fight or flight” response. So if we’re feeling angry, it’s easy to overreact and our behavior will almost certainly be out of proportion to the actual event that triggered it.
Anger is a secondary emotion, meaning that there is always an emotion that we feel first, for a fraction of a second. It’s that first (primary) emotion that triggers the anger.
So when we’re angry, it’s important to stop and figure out not only what triggered the anger, but what the primary emotion was in the first place.
For example:
Let’s say that you suddenly find yourself angry because you feel disrespected. If you look closely enough, you may find that the first trigger was a spoken message. Someone just said words to you that started the whole thing. Those words caused (“triggered”) an emotionally sensitive belief to re-surface, a belief like “I’m not good enough“ or “I’m not important.”
The “I’m not good enough/I’m not important” belief is loaded with feelings that were the first emotions that you felt for just a split-second. Those feelings triggered the anger.
To summarize:
The first trigger was spoken words.
The second trigger was feeling “not good enough/not important”.
“Not good enough/not important” triggered the anger. The words that were spoken to you did not trigger your anger.
It’s really fascinating, isn’t it?
Stories
The “not good enough/I’m not important“ beliefs are stories we repeatedly tell ourselves. We have LOTS of stories. They’re often on autoplay! We can catch ourselves when we start hearing those narratives and turn them off. We CAN learn to control what we tell ourselves! We’ll definitely talk more about that in the future. For now, try to start looking deeper when you get angry. See if you can find the primary emotion and the trigger that caused it. Start making a list of your triggers! You’ll learn some interesting things about yourself and you’ll start seeing patterns. Eventually, you’ll be able to devise a strategy to use when the triggers present themselves again in the future.
Lonely
When we feel lonely it’s often because we feel like we don’t fit in or belong, or we think that people won’t accept us, or understand us or our current situation. Sometimes it’s because we’ve withdrawn from the fear of being criticized or judged, or even worse, rejected.
Loneliness leads to isolation and isolation is often a maladaptive coping mechanism. Trying to fix loneliness by using self-destructive behaviors like drinking, binge eating, shopping, or gambling doesn’t solve the problem. Those behaviors will just create new problems.
The cure for isolation (and loneliness) is to be willing to be vulnerable and reach out to others to make a connection.
When we’re tired or sleepy, we’re extremely vulnerable to making poor choices because our brains aren’t functioning optimally. Maintaining healthy sleep cycles and routines are essential for both physical and mental health.
When we’re sleep-deprived for whatever reason, it’s not the time for making decisions or having important conversations. If you find yourself tired and you have an important meeting to attend or an important decision to make, postpone it if possible until you’re better-rested.
In a nutshell:
Using the acronym HALT or The HALT Method is a simple (but not always easy) way to foster mindfulness and self-awareness. Both mindfulness and self-awareness are vital to insight and personal growth, and personal growth allows us to live a happier and more fulfilling life.
Try using The HALT Method to foster better self-awareness and to remind yourself to practice good self-care.
Tools:
HALT: Checkin with yourself to see if you’re Hungry, Angry, Lonely or Tired. Give yourself what you need.
Conscious awareness: Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions.
Progress not perfection: Let’s give ourselves credit and just enjoy being human! No one is perfect. People just like to pretend they are.
I’m in control of me. 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.
More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)
Like these posts? Want them automatically delivered to your inbox twice monthly?
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn.
Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.
Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.
She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.
This website is intended for informational purposes only and is not a substitute for professional therapy.
When I first heard the phrase “let it go,” I thought I understood what it meant. I was familiar with the concept of detaching, and I knew how to detach when I needed to. What I didn’t understand was that there are different methods of detaching. The one I used most often was definitely not a form of “loving” detachment. I still had a lot to learn.
Detaching with love?
I admit it, “detachment” sounds negative. And how can detaching from someone be “loving“? If you’re confused, I can help. So, what is “loving detachment?” Well, there are several theories about the different kinds of detachment.
When we emotionally distance ourselves from a situation and its consequences, with the understanding that the other person is entitled to make their own choices and deal with the consequences of those choices, we’re lovingly detaching. In using loving detachment, we take the focus off the other person and put it back on ourselves. We feel compassion for the other person, but the focus is on us; on our lives, our choices, our thoughts, and behavior. And we feel at peace about whatever happens next.
What loving detachment is not
Loving detachment isn’t mean or selfish. It’s not an “either/or” experience; it’s not yes, we’re doing it today, and no, we’re not doing it tomorrow. It’s not something that we turn on and off. It isn’t aggressive; rather, it’s compassionate and kind.
Loving detachment is a way of respecting other’s boundaries, and a type of healthy boundary for ourselves. It’s a constant. It’s a way of living and “being.”
Loving detachment means “caring enough about others to allow them to learn from their mistakes.” It also means being responsible for our own welfare and making decisions without ulterior motives or the desire to control others. When we stop trying to control a person or the outcomes connected with their behavior, we’re affirming that the person has the right to make their own choices and mistakes. We step back and allow them the dignity to learn unique life lessons and experience hard-earned personal growth. This frees us, and it frees them too.
First, let’s talk about some different ways of detaching and figure out which one(s) we might already be using.
Personally, I wasn’t able to lovingly detach until I learned about the role that setting healthy boundaries plays in codependent behavior. Even then, exercising loving detachment was anxiety-provoking. When I first learned how to detach with love, I was outside of my comfort zone. I was used to using apathetic detachment. I decided that I needed to get comfortable with loving detachment, and I took any appropriate opportunity to lovingly detach when one presented itself. Eventually, I became comfortable using loving detachment as a way of respecting other’s boundaries, and as a boundary for myself, as well as a form of self-care.
Types of detachment styles
The kinds of detachment I’ve outlined here are taken directly from conversations, reading, and research. This is not an exhaustive list.
Numbing detachment
Angry detachment
Apathetic detachment
Loving detachment
Numbing detachment-
When we numb ourselves to avoid feeling pain, we usually do it by using something to assist us in “shutting down” emotionally. “Numbing” includes “escapism” and using avoidance behaviors. Numbing ourselves involves distracting with activities like cleaning, reading, social media, binge-watching TV, or immersing ourselves in church, school, eating, drinking, shopping, community activities, or anything else that suffices.
None of these activities are wrong or hurtful, yet they can be used maladaptively. When we use numbing behaviors, we’re not intentionally trying to be mean or hurtful, but it can happen. Numbing is all about protecting ourselves, but if we’re not careful, it could hurt others.
Pretty much any activity can be used to distract, escape, avoid, and numb. When we want to immerse ourselves in an activity, let’s remember to take a look at our motives and see if we’re actually avoiding or numbing. Is the activity a way for us to evade a person, a painful circumstance, or a memory?
Angry detachment-
It’s important to understand that anger is a secondary emotion. There’s always a primary emotion felt before the anger is felt, and that first emotion triggers the anger. It’s so fleeting that frequently we don’t even notice that first emotion. For example, if I suddenly become angry at someone because I feel they’ve disrespected me, more than likely, my anger was triggered by a primary feeling of unimportance. The feeling of unimportance is the emotional “trigger.”
So angry detachment is a reaction to a trigger. When we detach in anger, we often feel like saying something nasty or hurtful, or we feel like doing something destructive or vengeful. Sometimes we actually take those actions rather than just letting ourselves feel them.
Angry detaching is an attempt to control. It feels like it’s the “last straw,” when we realize that our former attempts at controlling or manipulating aren’t working. It has a punishing vibe to it. “We’ll show THEM!” Outwardly we give the appearance of being emotionally detached because we make ourselves unavailable; we physically or emotionally “walk away,” we don’t take their calls or respond to texts. We may even actively ignore the person when they’re around.
But inwardly, we continue worrying, thinking, and obsessing about them or their behavior. We know what’s going on in their lives because we talk to others who know them, or we see it on social media. We haven’t really detached. Instead, we’re punishing and manipulating them with our anger and silence, but because we’re not interacting with them, it feels like detachment.
“We can allow others the dignity of making their own (good or bad) decisions and then letting them experience the consequences of their choices. When we mind our own business, we are free from the responsibility of rescuing other people.”
So angry detachment is actually a reaction.
Apathetic detachment-
Apathy (or indifference) involves suppressing all feelings of interest or concern, and it takes the idea of detachment to the extreme. When we’ve detached in apathy, we no longer acknowledge the person. It’s as if they don’t exist! We couldn’t care less about them, and we don’t want to hear about or have anything to do with them.
A therapist friend once asked me, “what is the opposite of love?” and I responded, “hate.” He replied, “most people would agree with you, but no. The opposite of love is indifference.”
Using apathy or indifference as a way of detaching is maladaptive. It can cause irreparable damage to a relationship. Research shows that the degree to which indifference exists in a marriage can accurately predict the probability of divorce!
Loving detachment-
Loving detachment is judgment-free, and it allows us to intellectually, emotionally, and compassionately separate the person from their behavior. It means that we understand that the person and the behavior are two separate things. We can choose to love the person and feel compassion for them while simultaneously despising their behavior. We emotionally or physically distance ourselves from their behavior not to punish or control them but as a demonstration of love for them and self-care for ourselves.
As with boundary-setting, there is no need to discuss your intent to detach or to get permission.
Lovingly detaching means choosing to distance yourself emotionally from a situation and its’ consequences. We take the focus off of the other person and put it squarely on ourselves. We understand that the other person is entitled to5, make their own choices, including the choice to hurt us. They’re also entitled to deal with the results of those choices. So while we feel compassion for them, we focus on ourselves, and we feel at peace about whatever happens next.
Why Me?
But why do I need to be the one to detach? Why can’t THEY just change or shape up or get their act together? Well, that would be great, wouldn’t it? If they would just change their behavior and do what we want or expect, our lives would be so much better, wouldn’t they?
But we already know that’s not the way it works. We can’t control other people. The way their behavior affects us isn’t about THEM. It’s about US. Take a pause and think about that for a minute. Let that sink in. This is about us, and about controlling our choices.
When I feel the need to detach, I find it necessary to first accept and validate my thoughts and my feelings. Next, I commit to maintaining my focus and productivity by not concentrating on others. Doing these things puts me in the right frame of mind to detach with love. There’s no anger, no fear, no need to go numb or to be indifferent. It’s like what my teacher-friends say to their students: “Keep your eyes on your own paper.” I commit to keeping my eyes on my own needs, life, and work.
When we view loving detachment from this perspective, we can clearly see that it’s not “running away.” Loving detachment is “running toward” ourselves. This healthy form of detachment reminds us that we’re a separate person in our own right, with our own likes, needs, and goals and that we have choices and consequences of our own. It helps us remember that we’re not responsible for fixing another person’s feelings or problems.
In each of the above detachment scenarios, the end result is always the same for us: in each, we emotionally or physically “walk away” and take ourselves out of the situation. The difference between each of these scenarios ishow we feelafter we walk. Of the four, loving detachment is the only one that leaves us feeling at peace no matter what the other person is feeling or doing, no matter what happens next.
Detaching in this way allows us to drop our need to control the outcome. Shifting the focus to our own lives allows us to focus on own needs, wants, and goals, and allows the other person to focus on theirs. (See codependency)
When we lovingly detach from our mothers, we stop focusing on her, and we don’t take responsibility for her actions, or the consequences of those actions, any longer. Detaching this way allows us to drop our need to control the outcome. Shifting the attention to our own lives allows us to focus on our needs, wants, feelings, and goals while providing that same opportunity to her. We begin to heal.
Take “a pause” and think. In other words, don’t respond immediately. This is a very powerful tool!
Respond rather than react. (Homework: look up the difference and try responding instead of reacting the next time you have the opportunity. See how it feels)
Look at the bigger picture. How important is this thing really? A shift in perspective can determine what’s most valuable so we won’t get upset over things that aren’t as important.
Drop your end of the tug-of-war rope. Stop playing the game. There’s no tug-of-war if there isn’t someone pulling on the other end.
Use your voice. Choose your words wisely, be mindful of timing, then say what you mean and mean what you say.
Know when something is your responsibility & when it’s not. Say it nicely, say it with firmness. “No, that’s actually something you should be doing for yourself”
Remind yourself that you’re worthy of setting that boundary and that you’re worthy of being fair to yourself.
Remember- I’m in control of me: we can choose to focus on and be responsible for ourselves, our thoughts, actions, and behavior. 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 to meet our needs for us. We are in control of ourselves and no one is responsible for us but us.
You don’t have to attend every argument
to which you are invited.
Unknown
More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)
Like these posts? Want them automatically delivered to your inbox twice monthly?
As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn.
Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.
Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.
She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.
This website is intended for informational purposes only and is not a substitute for professional therapy.
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