We’re all in denial. We’d barely get through the day if we worried that we or people we love could die today. Life is unpredictable, and denial helps us cope and focus on what we must in order to survive. On the other hand, denial harms us when it causes us to ignore problems for which there are solutions or deny feelings and needs that if dealt with would enhance our lives. Unfortunately, if you’re in denial, you won’t know it. Read on to learn how to recognize denial in its many forms. more
Everyone starts out in life wanting to be safe, loved, and accepted. It’s in our DNA. Some of us figure out that the best way to do this is to put aside what we want or feel and allow someone else’s needs and feelings take precedence. This works for a while. It feels natural, and there’s less outer conflict, but our inner conflict grows. If we’d like to say no, we feel guilty, and we may feel resentful when we yes. We’re damned if we do and damned if we don’t. more
When an obsession dominates us, it steals our will and saps all the pleasure out of life. We become numb to people and events, while our mind replays the same dialogue images, or words. In a conversation, we have little interest in what the other person is saying and soon talk about our obsession, oblivious to the impact on our listener.
Obsessions vary in their power. When they’re mild, we’re able to work and distract ourselves, but when intense, our thoughts are laser-focused on our obsession. As with compulsions, they operate outside our conscious control and are rarely abated with reasoning. Obsessions can possess our mind. Our thoughts race or run in circles, feeding incessant worry, fantasy, or a search for answers. They can take over our life, so that we lose hours, sleep, or even days or weeks of enjoyment and productive activity.
Obsessions can paralyze us. Other times, they can lead to compulsive behavior like repeatedly checking our email, our weight, or whether the doors are locked. We lose touch with ourselves, our feelings, and our ability to reason and solve problems. Obsessions like this are usually driven by fear. more
Accepting reality enables us to live in reality. What does this mean? When life pleases us and flows in accordance with our needs and desires, we don’t think about acceptance. But when our will is frustrated, or we’re hurt in some way, our displeasure causes us to react, ranging from anger to withdrawal. We might deny or distort what’s happening to lessen our pain. We might blame others or ourselves, or we try to change things to our liking and needs. more
Perfectionism is an addiction, meaning we’re repeatedly unable to stop our perfectionist behaviors. Like other addictions, perfectionism varies in severity and can have negative consequences. It harms our self-esteem, make us unable to accept other people’s differences and their mistakes and flaws, and it can rob us of time with them. We require that things look or are done in a specific, “correct” way in accordance with our perfectionist standards. Some perfectionists attempt to perfect their bodies with repeated surgeries or pursue athleticism to the point of injury. Severe perfectionism has also been linked to anorexia, depression, and even suicide.
Perfectionists are chasing an illusion that exists only in their mind. Telling perfectionists that they look fine or that their home or project is excellent is of no use. Their image of how things should be bears little correlation to reality. They will continue to find flaws and have difficulty taking pleasure in compliments or satisfaction from their efforts. more
Power exists in all relationships. Having power means to have a sense of control, to have choices and the ability to influence our environment and others. It’s a natural and healthy instinct to exert our power to get our wants and needs met. When we feel empowered, we can manage our emotions, we believe that we matter and that we can affect outcomes. We have a sense of efficacy in our lives, rather than being at the effect of others and circumstances. Instead of reacting, we can act because we have an internal locus-of-control.
In contrast, many of us may feel powerless and victims of outside forces. We can feel like our destiny is out of our hands. Some of us voluntarily give up our power to others. We may feel uncomfortable with exercising our own power, and believe that we will alienate others. Instead, we might react to others, defer to their wants and need, and have trouble making decisions and initiating independent action. We might feel like we’re being mean or raising our voice when we merely state what we want or don’t like. This impaired sense of power is common among codependents and stems from: more
Each time you affirm your true, authentic self, every cell in your body cheers “Yes!” When you negate yourself, it has negative biological consequences. To build self-esteem and affirm your true self, try this:
Take action to meet your needs.
Express who you really are.
Think good thoughts about yourself.
Take action to do what you really want. more
Codependency is learned – learned inaccurate information that you’re in some way not enough, that you don’t matter, that your feelings are wrong, or that you don’t deserve respect. These are the false beliefs that most codependents grow up with. They may not have been told these things directly, but have inferred it from behavior and attitudes of family and friends and events. Often these beliefs get handed down for generations. Changing them isn’t easy and is difficult to do on your own, because it’s hard to see others, let alone yourself, through a lens that’s different than the one you grew up with. more
Rejection and breaking-up are especially hard for codependents. They can trigger hidden grief and cause irrational guilt, anger, shame, and fear. Working through the following issues can help you let go and move on.
- Codependents often blame themselves or their partner.
- They have low self-esteem, so rejection triggers shame.
- Relationships are of primary importance to them.
- They fear this relationship may be their last.
- They haven’t grieved their childhood.
- Loss and trauma from their childhood are triggered. more
Where is your power center? Is it in you or in other people or circumstances? Control is important to codependents. They struggle with independence. Paradoxically, controlling people often believe that they don’t have control over their lives or even themselves. Many attempt to control what they can’t – other people – rather than controlling what they can – themselves, their feelings, and their actions. Without realizing it, they’re controlled by others, their addictions, fear, and guilt. People who control their lives and destinies are happier and more successful. Rather than feeling like a victim of others or fate, they are motivated from within and believe that their efforts generate results – for better or worse. Both belief and experience enable them to function autonomously. This article explores autonomy, locus of control, and self-efficacy as important factors in motivation and offers suggestions to help you feel a greater sense of control.
The word “autonomy” comes from the combination of two Latin words, self and law. Construed together, it means that you govern your own life and that you endorse your actions. You may still be influenced by outside factors, but all things considered, your behavior reflects your choice. more
Guilt is good. Yes! Guilt actually encourages people to have more empathy for others, to take corrective action, and to improve themselves. Self-forgiveness following guilt is self-essential to esteem, which is key to enjoyment of life and relationships. Yet, for many, self-acceptance remains elusive because of unhealthy guilt – sometimes for decades or a lifetime.
Guilt may be an unrelenting source of pain. You might hold a belief that you should feel guilty and condemn yourself – not once, but over and over – or guilt may simmer in your unconscious. Either way, this kind of guilt is insidious and self-destructive and can sabotage your goals. Guilt causes anger and resentment, not only at yourself, but toward other in order to justify your actions. Anger, resentment, and guilt sap your energy, cause depression and illness, and stop you from having success, pleasure, and fulfilling relationships. It keeps you stuck in the past and prevents you from moving forward. more
The idea of self-love and self-nurturing baffles most people, especially codependents, who by and large, received inadequate parenting. The word “nurture” comes from the Latin nutritus, meaning to suckle and nourish. It also means to protect and foster growth. For young children, this usually falls to the mother, however, the father’s role is equally important. Both parents need to nurture children. Healthy parenting helps the grown child be his or her own best mother and father. more
Do you feel trapped in a relationship you can’t leave? Of course, feeling trapped is a state of mind. No one needs consent to leave a relationship. Millions of people remain in unhappy relationships that range from empty to abusive for many reasons; however, the feeling of suffocation or of having no choices stems from fear that’s often unconscious.
People give many explanations for staying, ranging from caring for young children to caring for a sick mate. One man was too afraid and guilt-ridden to leave his ill wife (11 years his senior). His ambivalence made him so distressed, he died before she did! Money binds couples, too, especially in a bad economy. Yet, couples with more means may cling to a comfortable lifestyle, while their marriage dissembles into a business arrangement. Homemakers fear being self-supporting or single moms, and breadwinners dread paying support and seeing their assets divided. Often spouses fear feeling shamed of leaving a “failed” marriage. Some even worry their spouse may harm him or herself. Battered women may stay out of fear of retaliation should they leave. Most people tell themselves, “The grass isn’t any greener,” believe they’re too old to find love again and imagine nightmarish online dating scenarios. Less so today, some cultures still stigmatize divorce. Yet, there are deeper fears. more
Love can’t exist without boundaries, even with your children. It’s easy to understand external boundaries as your bottom line. Think of rules and principles you live by when you say what you will or won’t do or allow. If you have difficulty saying no, override your needs to please others, or are bothered by someone who is demanding, controlling, criticizing, pushy, abusive, invasive, pleading, or even smothering you with kindness, it’s your responsibility to speak-up. Boundaries also are also internal, discussed below. more
Enabling is a term often used in the context of a relationship with an addict. It might be a drug addict (which includes an alcoholic), gambler, or compulsive shopper. Enablers suffer the effects of the addict’s behavior rather than the addict. Enabling “removes the natural consequences to the addict of his or her behavior.” The reason professionals warn against it is because evidence has shown that an addict experiencing the damaging consequences of his addiction on his life is the most powerful incentive to change. Often this is when the addict “hits bottom” – a term commonly referred to in Alcoholics Anonymous.
Codependents often feel compelled to solve other people’s problems. If they’re involved with addicts, particularly drug addicts, they usually end up taking on the responsibilities of the irresponsible addict. Their behavior starts as a well-intentioned desire help, but in later stages of addiction, they act out of desperation. The family dynamics become skewed, so that the sober partner increasingly over-functions and the addict increasingly under-functions. This builds resentment on both sides, along with the addict’s expectation that the over-functioning partner will continue to make things right when the addict doesn’t meet his or her responsibilities. more
Codependency is often thought of as a relationship problem and considered by many to be a disease. In the past, it was applied to relationships with alcoholics and drug addicts. It is a relationship problem; however, the relationship that’s the problem is not with someone else, but the relationship with yourself, and that is what gets reflected in your relationships with others.
Codependency underlies all addictions. The core symptom of “dependency” manifests as reliance on a person, substance, or process (i.e, activity, such as gambling or sex addiction). Instead of having a healthy relationship with yourself, you make something or someone else more important. Over time, your thoughts, feelings, and actions revolve around that other person, activity, or substance, and you increasingly abandon your relationship with yourself. more
People don’t understand the 12-Step recovery process, unless they have participated in a 12-Step program. Although they may encourage others to attend, they may feel perplexed or act patronizing. Often, therapists don’t realize that the 12-Steps are not merely an aantidote for addiction, but are guidelines for nothing less than a total personality transformation. Bill Wilson, the founder of Alcoholics influenced by Carl Jung, whom he wrote seeking a treatment for alcoholism. Jung replied that the cure would have to be a spiritual one – a power equal to the power of spiritus vini, or alcohol. He thought that addicts were “misguided ‘seekers for the spirit,’ …in the world of Dionysus, the god of renewal through the light from below, from the earth rather than from the heavens…” (Whitmont, 227)
The 12 Steps provide a spiritual remedy. They outline a process of surrender of the ego to the unconscious, God, or a higher power, and very much resemble the process of transformation in Jungian therapy. Jung believed that unity and wholeness of the personality, which generates a sense of acceptance and detachment, occurs when both the conscious and unconscious demands are taken into account – when not the ego, but the Self, is at the center of consciousness. (Storr, 19) He wrote that his life was “a story of the self-realization of the unconscious,” and rediscovered, as suggested by the 12 Steps, that God was “a guiding principle of unity.” (Storr, 24-25) more
It’s easy to fall in love with narcissists. Their charm, talent, success, beauty, and charisma cast a spell, along with compliments, scintillating conversation, and even apparent interest in you. Perhaps you were embarrassed when your mate cut in front of the line or shuddered at the dismissive way he or she treated a waitress. Once hooked, you have to contend with their demands, criticisms, and self-centeredness. The relationship revolves around them, and you’re expected to meet their needs when needed, and are dismissed when not. more
Many people don’t realize that they’re feeling emotionally abandoned or that they did as a child. They may be unhappy, but can’t put their finger on what it is. People tend to think of abandonment as something physical, like neglect. They also may not realize that loss of physical closeness due to death, divorce, and illness is often felt as an emotional abandonment. However, emotional abandonment has nothing to do with proximity. It can happen when the other person is lying right beside you – when you can’t connect, and your emotional needs aren’t being met in the relationship.
If you’ve ever been in a relationship with someone emotionally unavailable, you know the pain of not being able to get close to the one you love. They’re evasive, make excuses, or just inept when it comes to talking about feelings or the relationship. Some use anger, criticism, or activities to create distance. You end up feeling alone, depressed, unimportant, or rejected. Usually women complain about emotionally unavailable men. Yet many aren’t aware they’re emotionally unavailable, too. Getting hooked on someone unavailable (think Mr. Big and Carrie Bradshaw) disguises your problem, keeping you in denial of your own unavailability. more
The dilemmas of codependent men aren’t talked about. Unlike women, few men discuss their relationship problems with friends and family. Instead, they internalize their pain. Many are in denial, suffer in silence, have an addiction and/or become numb to their needs and feelings. They shun attention and try to do the right thing and be good sons, husbands, and fathers, focusing instead on making a living and meeting the needs of their wives and children. These codependent men sacrifice themselves and believe that their needs, including the need for time away from their wives, are selfish.
Societal and cultural values have shamed men as weak for expressing feelings or needs, which reinforces codependent traits of control, suppression of feelings, and denial of needs. Often they turn to addiction in order to cope. more
Many people claim that they trust others until they have reason not to, but when you first meet someone, you don’t know anything about their integrity or past conduct, except what they tell you. Trustworthiness is proven over time by actions, not only by words. You can get hurt by believing what people say and ignoring their actions To be trustworthy, a person has to “walk their talk” – words and actions must be congruent. You also have to be able to trust your perceptions, a skill difficult for some codependents who trust too little or too much. Being able to trust realistically is a learning process.
When you’ve grown up in an environment where your parents kept secrets or invalidated your perceptions, you learned to doubt yourself. You may become distrustful and/or the opposite, suggestible to what others say and disconnected from your own inner guidance system. more
Everyone laughs when I tell them that I wrote Codependency for Dummies. But codependency is no laughing matter. It causes serious pain and affects the majority of Americans, both in and out of relationships. I know. I spent decades recovering.
There are all types of codependents, including caretakers, addicts, pleasers, and workaholics, to name a few. They all have one thing in common: They’ve lost the connection to their core. Their thoughts and behavior revolve around someone or something external, whether it’s a person or an addiction.
It’s as if they’re turned inside out. Instead of self-esteem, they have other esteem, based upon what others think and feel. Instead of meeting their own needs, they meet the needs of others, and instead of responding to their own thoughts and feelings, they react to those of others. Hence, they have to control others to feel okay, but that just makes matters worse. It’s a haywire system that leads to conflict and pain and makes emotional intimacy difficult. more
The term codependency has been around for almost four decades. Although it originally applied to spouses of alcoholics, first called co-alcoholics, research revealed that the characteristics of codependents were much more prevalent in the general population than had been imagined. In fact, they found that if you were raised in a dysfunctional family or had an ill parent, it’s likely that you’re codependent. Don’t feel bad if that includes you. Most families in America are dysfunctional, so that covers just about everyone, you’re in the majority! They also found that codependent symptoms got worse if untreated, but the good news was that they were reversible.
Here’s a list of symptoms. You needn’t have all of them to qualify as codependent. more
There’s a lot of confusion about intimacy, what it really is, and how to make it happen. There’re couples married decades who can be physically close, but don’t know how to be emotionally intimate. The word intimate refers to your private and essential being. Usually people think it means sharing personal information or having sex. Real intimacy is far more. It makes you feel content, empowered, whole, peaceful, alive, and happy. It transforms and nurtures you. Physical closeness, sex, and romance are important to a relationship, but emotional intimacy revitalizes and enlivens it. more
Probably, and you’re in the majority. The term “dysfunctional family,” once used only by professionals, has become popular jargon in America where dysfunctional families are the norm due to cultural values, a high divorce rate, and widespread addictions – from prescription drugs to exercising, working, and shopping.
A healthy family is a safe haven – a place of sustenance and nurturing – that has an air of openness, spontaneity, and playfulness, and allows for freedom of expression. There may be occasional arguments and expressions of anger, but peace returns and individuals feel loved and respected. It functions smoothly like a well-run company. The executives – the parents – make and agree upon rules, which are consistent and reasonable. more
There are three million cases of domestic violence reported each year. Many more go unreported. Emotional abuse precedes violence, but is rarely discussed. Although both men and women may abuse others, an enormous number of women are subjected to emotional abuse. Unfortunately, many don’t even know it.
Why is Emotional Abuse Hard to Recognize?
Emotional abuse may be hard to recognize, because it can be subtle, and abusers often blame their victims. more
The relationship duet is the dance of intimacy all couples do. One partner moves in, the other backs-up. Partners may reverse roles, but always maintain a certain space between them. The unspoken agreement is that the Pursuer chase the Distancer forever, but never catch-up, and that the Distancer keep running, but never really get away. They’re negotiating the emotional space between them. We all have needs for both autonomy and intimacy – independence and dependency, yet simultaneously fear both being abandoned (acted by the Pursuer), and being too close (acted by the Distancer). Thus, we have the dilemma of intimacy: How can we be close enough to feel secure and safe, without feeling threatened by too much closeness?
The less room there is to navigate this distance, more difficult the relationship. There is less anxiety, and hence less demand on the relationship to accommodate a narrow comfort zone. more
It must be cellular that men and women automatically feel humiliated when their partner cheats, even though they themselves have done nothing to be ashamed of. Too often, people feel embarrassed for their partners’ behavior, whether it’s domestic violence, emotional abuse, drug or alcohol addiction, gambling, or sex addiction, and too often, those addicts and abusers shift the blame onto their wives and husbands. It’s called “blaming the victim.” But the truth is that we are only responsible for our own behavior and others are responsible for theirs.
Betrayal is a devastating assault upon our ability to trust – trust in ourselves, other people, our sense of justice, even God. It can affect our self-esteem, if we let it. For some people, the worst part of adultery is the dishonesty – sharing our life with someone whom we discover has been living a lie day in and day out. We start to doubt our own senses, let alone our own attractiveness. Who was he or she, really? more
Good relationships run smoothly and enable you to enjoy your life, work, and activities beyond the relationship. You’re not always worrying or talking about it. Like a smooth-running car, you don’t have to keep repairing it. You may have disagreements and get angry, but you still have goodwill toward one another, talk things over, resolve conflicts, and return to a loving, enjoyable state.
Cars do need maintenance, however. Take care of it, and it performs better. Relationships also take time and effort to maintain an intimate connection. This happens naturally in the initial romantic stage when you want to get to know your partner, spend time together, have frequent sex, and are more open and flexible. You’re less willing to compromise and may want less intimacy. Even if you don’t actually argue, you may return to the same emotional state you were in before you met – or worse – and wonder where your love went or whether your partner loves you. This is where the “struggle for intimacy” is required in order to maintain that love connection. more
It’s normal to have conflict in relationships. People are different, and their desires and needs will inevitably clash. Resolving disagreements in a healthy way creates understanding and brings couples closer together. The objective should be the betterment of the relationship. This is positive conflict. Below are 24 suggested rules – 12 Do’s and 12 Don’ts – for actualizing this goal.
Arguments are Good!
Arguments aren’t necessarily a bad sign. It means differences are surfacing, but in some relationships, differences aren’t acknowledged, because either one partner dominates a subservient one, or because both individuals are merged and don’t really know themselves or are sacrificing who they are to please one another. These solutions to differences usually backfire, because they build resentment and passive-aggressive behavior, and closeness and intimacy suffer. With these couples, conflict is a sign of growth and maturity. At the other extreme are high-conflict couples, where differences escalate into power struggles and communication becomes aggressive. more