Breaking Free: how to stop being codependent

Codependency can be a subtle but potent influence in a relationship that can keep you mired in bad behaviors. It’s simple to develop a habit of depending too much on your partner for acceptance, affirmation, and even a sense of identity. But over time, this may result in resentment, frustration, and even a sense of suffocation. You’ve come to the right place if you’ve identified the codependency in your relationship and are prepared to stop this pattern. Today we will look at some things you can actually do to stop being codependent and reclaim your independence and value. So, brace yourself and prepare to reclaim control of your life and relationship.

In a codependent relationship, each person may feel they are making a difference, but this does not mean the partnership is healthy. It’s important to take steps to resolve codependency if you and your spouse notice codependent patterns in your relationship.

Tips for overcoming codependency and warning signs to look out for, if you think you may be in a codependent relationship, are provided below:

Stop being codependent: understanding the telltale signs of a bad relationship


  1. The connection between them is broken: You and your partner consider them inseparable. Codependence is a vicious cycle in which each partner becomes dependent on the other for their sense of worth.
  2. Unhealthy attachment occurs: Codependents may experience emotional connection as a result of their interactions. You’re emotionally dependent on each other to the point where neither of you can do anything without the other, even though this dependence is harmful to both of you.
  3. There is a power disparity: This happens when one partner invests an abnormal amount of time and effort into the relationship, focusing solely on the other. This person frequently exploits this, usually unwittingly. The result is that their wants and needs are prioritized at the expense of the other person’s.
  4. You wish to alter them: When we find out that our spouse is different from us in significant ways, it’s natural to want to alter that person to reduce the resulting friction. Try as they might, this plan always fails. Only a person who wants to change can make that transformation. Nobody can make another individual see things their way.
  5. You don’t take care of yourself: You put your own needs and desires on hold to be with each other. Don’t put off spending time with them so you can do something you want to do. Time spent with a spouse can be beneficial if done so within reasonable constraints. When you consider how much time there will be between you, it can be challenging to stick to your original goals.
  6. You are at a loss for words to define your bond: Codependent partners often find it difficult to articulate or express their feelings about the relationship. This occurs when your attention is so fixed on the other person that you can’t put into words how you truly feel.
  7. You struggle with isolation: When you’re codependent, you may find it difficult to deal with periods when you don’t have contact with your spouse. Irritation and nervousness set in when you’re alone.
  8. You have unmet needs: This is usually the result of your inability to articulate what it is that you want. There will be instances when you are unable to articulate your needs because you are preoccupied with those of the other person. Moreover, you feel you lack the moral authority to ask for what you require, even though you are fully aware of your own needs.

A Few Examples of Codependency in Relationship


It may include the following in romantic partnerships:

  • Spending a great deal of time and effort caring for a partner who has a drinking or drug abuse problem
  • Apologizing or making up for the other person’s wrongdoing
  • Putting your partner’s needs above your own, missing work, or ignoring other connections
  • Allowing a spouse to continue destructive or unhealthy conduct
  • Not letting a partner take charge of their own life
  • Not letting a partner preserve their independence

How to break codependency in marriage?


So, if you’re interested in learning how to save your codependent marriage, read on!

1.      Think twice about your motives


Codependency is a habit that can leave us feeling lost and confused when it comes to making decisions about our relationships. Check to see if your motives are self-serving or if they also include helping your partner.

Putting our partners’ wants and needs before our own can lead to feelings of neglect for us and animosity toward our partners.

By gaining insight into our motivations, we can take control of our actions and stop reacting to our partner’s assumed emotions.

2.      Recognize and identify your own emotions


Over-identifying with our partner’s feelings and under-identifying our own is a common dynamic within codependency. Emotions are a treasure trove of knowledge and direction.

Therefore, if we consistently prioritize our partner’s feelings over our own, we are likely serving and attending to them in a more meaningful way.

Learning to recognize our emotions is the first step toward meeting our own needs and mending a toxic relationship.

3.      Discuss things with the person you’re with

The single most important thing you can do for the health of your relationship is to talk to your significant other. It’s impossible to provide the kind of nurturing environment that’s essential to a partner’s development if you don’t know what brings them joy or sadness.

Find ways to interact with your partner that are more productive and healthier, and learn how to express your wants and listen to understand.

4.      Spend some time alone regularly

When we rely on others to alleviate our feelings of distress and anxiety, we are establishing a habit of codependency.

Time spent alone is essential for not just learning to recognize our feelings, but also for establishing confidence in our ability to tend to them.

The trust we have in ourselves develops with time, just like any other relationship. Take some time to focus on learning who you are apart from your partner.

5.      Embrace the pain

We, humans, have an innate drive to avoid experiencing pain or distress, and this drives us to come up with some very ingenious means of doing so.

Despite our built-in protections against discomfort, pain is an inevitable part of the human experience.

By placing excessive emphasis on and care for one’s partner, codependents may believe they are protecting themselves from the unpleasant and uncomfortable aspects of their relationships.

As the adage goes, “If you’re okay, I’m okay.”

We will keep falling into these avoidance routines until we realize we can cope with discomfort.

6.      Look for recurring events in your life


Consider the impact of your habits on your relationship. Think about the impact your anxiety, say, on your partner before an important occasion or during a period of rapid change.

They, too, may be experiencing anxiety if they’ve had to make last-minute changes to their plans or are dealing with a particularly trying situation at work. Recognizing the reciprocal effects of your actions will help you be there for one another in times of difficulty.

You should also learn to recognize the situations in which you have an overwhelming want to put the needs of others before your own.

Understanding what constitutes a good relationship and the habits that contribute to its maintenance can also help recover from codependency. You can accomplish this by not just examining the possibility of adding new patterns of connection, but also by unwinding your existing patterns.

7.      Decision-Making Skills


We lose the ability to communicate our wants and needs when we give up parts of who we are in a relationship.

Don’t be afraid to put your decision-making skills to the test.

Giving yourself the freedom to make such choices will increase your self-awareness and confidence in your own opinions.

8.      Make space for an argument to come up with


The notion of submission to avoid conflict is central to codependent patterns. To avoid a potentially awkward debate, we may start to agree with all of our partner’s ideas.

This is not only unwise from a health perspective, but also highly unrealistic. There will always be debates when two people get together in a relationship.

By allowing yourself the freedom to disagree, you give yourself and your spouse a chance to grow as individuals and as a couple.

Although it may not feel good, confrontation is essential to maintaining healthy relationships.

9.      Never cross over to the other side!

You can’t change the way other people see you or the judgments they make about what you said or did, so stop stressing about it. Allow people the freedom to figure out their solutions to problems. Even when you let people down, your inherent goodness shows through.

10.  Take care of yourself


Self-care can be whatever you choose that supports your emotional, mental, and physical well-being. One example is going for a run, but a bath is also acceptable. Spending time apart from your partner might also mean engaging in activities or hobbies that bring you delight, such as getting together with friends, writing, journaling, reading, or anything else.

Developing a healthy sense of self-worth involves recognizing and meeting your requirements. Self-affirmation and acts of self-love can be documented in a journal. Care for oneself, in whatever form it may take, is another definition of self-care. You’ll feel less resentment toward your lover and yourself as a result of this.

11.  Drop your excuses


Recognize the thoughts that depict the worst-case scenario as they enter your mind. Your time and energy would be better spent getting in touch with your feelings, wants, desires, and values instead of being stuck in a vicious loop of trying to dominate others through stories. By releasing your grip on your past, you show respect for life, you welcome new opportunities, and you acknowledge that other people have the right to pursue their unique paths to personal development.

12.  Figure out what you want from life


Sort out legitimate requirements from avoidance and panic. Is it more important to you to make sure you don’t overextend yourself emotionally or to make sure that someone doesn’t disapprove of you? Should you be careful not to screw up, or should you give yourself a break and let yourself be human right now? Establish a routine of taking time off to relax, calm down, and assess how you feel and what you need.

13.  Learning more about Codependency in relationship


The first stage is self-awareness; if you’ve done that, educate yourself further by reading more about codependency. This will aid your transformation as well. Read up on trauma and your attachment style as well as codependency. The indicators of a healthy relationship can be found in a variety of places, including blogs, publications, and people.

14.  Consult a Specialist in Mental Health


It can be quite challenging to navigate a codependent relationship and stop the cycle on your own. Especially if you lack the detached perspective necessary to recognize the codependent behaviors at play. It’s tough to spot warning signs and develop independence from your partner when you’re in the middle of things. It’s easy to get defensive when others, even objective observers, point out flaws in your relationship or the way you’ve been behaving.

To stop the cycle of codependency in a relationship, it may be necessary to seek professional assistance. Whether you choose to start with couples therapy or individual counseling, experts are well-versed in assisting partners in breaking unhealthy codependency habits and developing new, more productive ones.

Is It Possible to fix a Codependent Bond?


In a nutshell, sure. Even though codependency is a common issue in relationships, it can be resolved if both partners are committed to making the necessary adjustments.

Codependents mistakenly believe that their pleasure is contingent on another person, leading them to believe that they have little power over their own lives. Each person needs to gain the skills necessary to assume responsibility for his or her own life and happiness.

Keep in mind that your feelings of love for the person on whom you are reliant may stem not just from love but also from a dread of being alone. The other takeaway is the significance of learning what makes for a healthy interdependent relationship and making the effort to become less codependent through self-love and self-prioritization.

Here are some things to keep in mind while overcoming codependency in relationship:


  1. Recognize that you are solely responsible for your own life and happiness, and take the necessary measures to learn how to do so.
  2. Each partner can contribute to their own and the relationship’s development by raising their awareness, taking baby steps, making a commitment to change (however small), and holding themselves accountable for the results.
  3. Understanding the characteristics of a healthy, interdependent relationship and making the conscious decision to take the steps toward becoming fewer codependents are crucial.
  4. By taking it slow and making a few adjustments at a time, everyone can find their voice and constructively communicate their requirements.
  5. The other person in a codependent relationship, however, is probably not beneficial for your emotional or psychological well-being if the relationship is toxic.

The end of the discussion

In conclusion, if you want to have better relationships and feel better overall, you need to work on overcoming your codependency. Understanding and accepting one’s role in maintaining the codependent dynamic, setting healthy boundaries, prioritizing one’s own needs, engaging in self-care and self-love, getting professional assistance if needed, and maintaining open lines of communication with one’s partner are all critical steps in breaking free from codependency. The rewards of greater self-awareness, independence, and joy in relationships and in life can be worth the time, effort, and discomfort of breaking codependency. Ultimately, overcoming codependency can aid in the formation of more respectful, trusting, and loving bonds between people.

Related Articles

Breaking Free from the Chains of Anxious Attachment: Your Complete Guide to Overcoming Relationship Anxiety

Achieving Effective Therapy Goals for Your Relationship Issues

Powerful Ways to Escape Toxic Relationships

Self-Love 101: Understanding and 10 Ways to Practicing Self Love

How to Stop Being a Codependent Partner: A Comprehensive Guide

The Signs and Symptoms of Codependency in a Relationship

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