How To Stop Being Codependent And Overcome Codependency

By Abigail Boyd|Updated June 22, 2022
CheckedMedically Reviewed By Christine Baker, LMHC

Attachment issues like codependency can cause unhealthy relationship patterns in which you rely on your partner for providing your happiness, approval, self-esteem, and sense of identity. You may think and feel responsible for other people's feelings, actions, wants, and choices. You may struggle with self-care or have a hard time with self-worth. If this sounds familiar or if you're in a relationship like this, read on. This article will cover ways of regaining self-assurance and independence. Continue reading for helpful tips on overcoming attachment and relationship issues recommended by experienced experts in the field. You don't need to suffer, and you are not alone, especially with a resource like online therapy. Codependency is common. 

recovering from codependency

Codependency Is An Unhealthy, Unbalanced Connection - Break The Cycle

Are You Or Someone You Know Codependent?

Historically, codependency has been defined within the context of a relationship. Typically, one party (whether a romantic partner, parent or family member) lives with some sort of complex issue such as:

  • Alcoholism
  • Drug addiction
  • Gambling addiction
  • Mental health condition
  • Poor physical health or disability
  • Irresponsibility/Constantly Tries to Avoid Responsibility

The codependent individual would then care for the partner and their condition, taking the responsibility as their own. Examples include a codependent wife purchasing beer for her alcoholic husband to avoid him getting upset, or a codependent parent rescuing their adult child from the financial consequences of their irresponsible decisions.

These relationships show codependence, for the most part, one-sided. The codependent individuals give much more than they receive, and the result is an unhealthy balance of codependence for both people in the relationship. The partner can avoid dealing with the complex issue and the codependent partner becomes emotionally exhausted. 

The concept of codependency has evolved to become more of a "personality type" rather than existing solely within a relationship. Being raised in a dysfunctional or emotionally unhealthy home can cause people to become codependent and seek out additional codependent relationships. The original definition of codependency was someone with a dependent attachment style who has difficulty with understanding their own needs outside of someone else.

Characteristics of a codependent individual are:

  • Caregiver
  • People-pleaser
  • The trouble with emotional intimacy
  • Sense of responsibility for other's feelings
  • Fear of rejection
  • Fear of being alone
  • Taking any negative comments or criticism as a personal attack

If you have been in a codependent relationship for a long time, you may find it hard to accept that you can't change another person. Someone who is in a codependent relationship with a person who has alcoholism or drug addiction, for example, typically believes that if they just say and do the right things, their partner will stop and get their life on track. Codependency arises from a need to regain control over an out-of-control situation. It's important to remember that you are the only person you can change. Your own needs are just as important, even though you likely have good intentions in your relationships.

Treatment And Available Options

  1. Research: Learn more about codependency, what it is, and what it is not. There are lots of self-help books on codependence. As you learn more and acknowledge your codependency, it will be easier to identify when your thoughts and actions are codependent and need to be adjusted so you can think more healthily and avoid codependence. You will learn self-growth and how to be okay with alone time. A great book to start with is Codependent No More: How to Stop Controlling Others and Start Caring for Yourself by Melody Beattie.
  2. Recognize: As you learn more about codependency and how to stop being codependent, be on the lookout for words, feelings, thoughts, or behaviors that you engage in that are codependent. Identify and reframe the codependence-type thoughts in your mind "My husband is mad today, but his happiness is not my responsibility. I do not have to feel anxious because he is having a hard day." That's an example of a way you can reframe a previously codependent thought and avoid codependence.
  3. Regroup: After you've identified a codependent thought or action, choose to replace it with a healthy one. It will be difficult at first to not practice codependence - especially because your partner has come to rely on you for unhealthy support around their issue feeding into the codependence - but learning to avoid codependence will make you feel healthier and more empowered.

These steps can help you overcome relationship issues.

Usually, by the time a person realizes they are displaying traits of codependency, these codependence patterns are deeply established. While you're the only one who can change your life to avoid codependence, support can be an invaluable part of the process of changing codependence. A counselor knowledgeable in codependency can help you navigate your way through codependence.

Codependency Recovery

If you have been codependent or in codependent relationships for a long time, you may have a hard time letting go of the idea that you can't change another person. It is very hard to stop being codependent, but not impossible. A person who is codependent with an alcoholic typically believes if they say and do the right things, their partner will stop drinking and get their life on track. Someone who is codependent with a mentally ill person who isn't trying to manage their illness may feel that the other person won't be able to do better unless they push them or make sacrifices to keep them calm.

However, people who have these and other complex issues don't learn how to get better when they have someone catering to all their unhealthy desires and fostering their unhealthy behaviors. When the caretaker partner provides the partner with complex issues with everything that they need and sacrifices their wellbeing in the process, this is called "enabling" and can lead to codependence. When you enable someone who is codependent they don't have the opportunity to grow or get better and this often leads to codependence. This person never has to face the consequences of their behavior, so they never have the chance to grow as a person. Whether they're your romantic partner, your friend, or a close relative, you can't change them by making allowances for them.

The good news is that you can save yourself and avoid codependence. A counselor can teach you how you can identify the behaviors that are keeping you locked in codependency. They can encourage you to put your needs first so you can become stronger, more self-confident, and more emotionally healthy and how to avoid codependence. Always remember that taking care of yourself is the healthiest thing you can do. After all, when you don't take care of yourself, someone else has to, putting you on the other end of the codependent relationship.

Impact On Others

If you stop playing the role of caregiver with the other person, you allow them to learn and grow and avoid codependence. This can be very difficult for them as well as difficult for you to watch as you start to change the codependence in the relationship. However, this sort of "tough love" will help both of you grow as people emotionally. During this process of changing codependence in a relationship, their demands may get more vocal or even more aggressive. 

Whatever happens, you need to remember it isn't your responsibility and avoid taking ownership of someone's else feelings. You can care about them but being their caregiver won't help them conquer and no longer avoid their issues. Instead, once they realize that they are causing their problems, they might take the actions needed to change themselves. If not, you'll have to decide whether to continue in your old codependence ways or free yourself from their issues.

You might indeed be able to salvage a codependent relationship without going back to being codependent. However, you can't change codependence alone. The other person must do their part as well to avoid codependence. The goal is to have an interdependent relationship in which both people give something to the relationship and also benefit from the relationship.

A couple embraces after moving forward from codependency.

Codependency Is An Unhealthy, Unbalanced Connection - Break The Cycle

Stopping and changing a codependent relationship is no easy task. A counselor can guide you through the process to end codependence as you both learn new ways of thinking and behaving that are different to avoid codependence. You can have some effect simply by acting in ways that aren't codependent. Yet, if the other person's actions show that they aren't interested in a healthy relationship and don't want to learn how to stop codependency in the relationship, then at some point you will need to decide if staying in that situation is beneficial for your mental health.

After you research and understand more about codependency, you might conclude that your codependency didn't start with your current relationship. It could be a result of many relationships over time, or family trauma. You can even experience codependency with a close friend. Codependence may have been your pattern for as long as you can remember. If so, it's even more important to not avoid going inward and shift your focus onto yourself, to what you need, and what makes you happy.

Longstanding patterns of codependence take time and effort to change and end. You might have to reassess and no longer avoid everything you thought about relationships in the past. You will need to learn to set limits and recognize when you’re being taken advantage of. You'll have to get to know yourself as an individual, perhaps for the first time in your life. The insights gained during this type of therapy which can help you no longer avoid these complex thoughts can be quite surprising and sometimes distressing. You might come to some epiphanies about yourself and the other person about codependence. Regardless of the realizations, you come to, a trained therapist will be there to support you as you rediscover and accept yourself for who you are. And that's one of the most important things to figure out after you break a codependent dynamic: who are you?

Value Of Therapy

Being in therapy for codependency teaches you to value yourself. With the assistance of a counselor, you can learn ways of identifying codependent thoughts, behaviors, and feelings and replace them with empowering alternatives. If you stay in counseling long enough, you eventually leave counseling when you reach a time in your life when you understand that you deserve peace and happiness.

Once you learn to value your happiness, you'll be ready to leave and rebuild your life on solid ground. Your counselor can guide you as you build a network of support made up of healthy, independent people. You might decide to leave your job and begin a new career, go on a vacation alone or with mentally healthy friends, move to a new neighborhood, take up a new hobby, or simply rest as you reintroduce yourself to a new, healthier version of what used to be your codependent life. Your therapist will help you adjust to your new life and encourage you to work towards what you want. Read below for some reviews of BetterHelp counselors, from people experiencing similar issues.

Therapist Reviews

"As a victim of trauma I was told to find a very compassionate counselor and I am so grateful to her for having that quality and in a healthy manner as to not increase my codependency issues. Having trust issues as well, she never makes me feel ashamed when I tell her about really sensitive issues. She is a great counselor and extremely knowledgeable in different aspects of therapy."

"Stephanie is a gem! She's very thoughtful, thorough, honest, insightful but most of all helpful. This is coming from a person that never wanted to do counseling and just "knew" I didn't need it. She's been key in helping my wife and me find our better place. She made us grow as a couple and individually. Thanks, Steph!"

Conclusion: How To Stop Being Codependent

Codependency is not only mentally unhealthy; it can even be dangerous. It’s essential to stop being codependent in relationships as soon as possible. The person who is dependent on you may sink deeper into their addictions or mental illness. This can sometimes lead to aggressive and hostile behaviors toward themselves and loved ones, including you.

You may say, "But that would never happen here!" You might be wrong about that but suppose you're right. Does that mean you want to continue in relationships that keep you bound in fear and sacrifice? Does it mean you don't want to be happy for yourself? Probably not, and the best way to make sure you have a life you can enjoy is to begin to make changes to get beyond your codependency.

Long-standing patterns take time and effort. You will begin growing yourself as an individual, perhaps for the first time. Only you can decide what you want your life to look like and only you can go out and claim it. Take the first step to stopping codependent behaviors today.

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