Recovery From Codependency

Recovery From Codependency

Darlene Lancer, author of “Codependency for Dummies,” writes about recovery from codependency.

Recovery from codependency?  What is codependency? And what is codependency recovery all about?

The following is a reprint of Darlene Lancer’s post of the same name first appearing on Psych Central, Recovery from Codependency appearing on Psych Central. Darlene Lancer is a Licensed Marriage and Family Therapist and author of How To Speak Your Mind – Become Assertive and Set Limits, Codependency for Dummies and 10 Steps to Self-Esteem: The Ultimate Guide to Stop Self-Criticism. She’s worked with individuals and couples for over 25 years and maintains private practice in Santa Monica, CA and coaches internationally. Visit her website and follow her on Facebook as Darlene Lancer and Codependency. You may also wish to follow her blog at

Recovery From Codependency by Darlene Lancer

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.

Recovery entails a 180 degree reversal of this pattern in order to reconnect with, honor, and act from your core self. Healing develops the following characteristics:

  • You’re authentic
  • You’re autonomous
  • You’re capable of intimacy
  • Your values, thoughts, feelings, and actions become integrated and congruent

Change is not easy. It takes time and involves the following four steps:

1.  Abstinence

Abstinence or sobriety is necessary to recover from codependency. The goal is to bring your attention back to yourself, to have an internal, rather than external, “locus of control.” This means that your actions are primarily motivated by your values, needs, and feelings, not someone else’s. You learn to meet those needs in healthy ways. Perfect abstinence or sobriety isn’t necessary for progress, and it’s impossible with respect to codependency with people. You need and depend upon others and therefore give and compromise in relationships. Instead of abstinence, you learn to detach and not control, people-please, or obsess about others. You become more self-directed and autonomous.

If you’re involved with an abuser or addict or grew up as the child of one, you may be afraid to displease your partner, and it can require great courage to break that pattern of conceding our power to someone else.

2.  Awareness

It’s said that denial is the hallmark of addiction. This is true whether you’re an alcoholic or in love with one. Not only do codependents deny their own addiction – whether to a drug, activity, or a person – they deny their feelings, and especially their needs, particularly emotional needs for nurturing and real intimacy.

You may have grown up in a family where you weren’t nurtured, your opinions and feelings weren’t respected, and your emotional needs weren’t adequately met. Over time, rather than risk rejection or criticism, you learned to ignore your needs and feelings, believed that you’re were wrong. Some decided to become self-sufficient and/or find comfort in sex, food, drugs, or work.

All this leads to low self-esteem. To reverse these destructive habits, you first must become aware of them. The most damaging obstacle to self-esteem is negative self-talk. Most people aren’t aware of their internal voices that push and criticize them – their “Pusher,” “Perfectionist,” and “Critic.” To help you, I wrote a handy ebook, 10 Steps to Self-Esteem – The Ultimate Guide to Stop Self-Criticism.

3.  Acceptance

Healing essentially involves self-acceptance. This is not only a step, but a life-long journey. People come to therapy to change themselves, not realizing that the work is about accepting themselves. Ironically, before you can change, you have to accept the situation. As they say, “What you resist, persists.”

In recovery, more about yourself is revealed that requires acceptance, and life itself presents limitations and losses to accept. This is maturity. Accepting reality opens the doors of possibility. Change then happens. New ideas and energy emerge that previously were stagnated from self-blame and fighting reality. For example, when you feel sad, lonely, or guilty, instead of making yourself feel worse, you have self-compassion, soothe yourself, and take steps to feel better.

Self-acceptance means that you don’t have to please everyone for fear that they won’t like you. You honor your needs and unpleasant feelings and are forgiving of yourself and others. This good-will toward yourself allows you to be self-reflective, without being self-critical. Your self-esteem and confidence grow, and consequently, you don’t allow others to abuse you or tell you what to do. Instead of manipulating, you become more authentic and assertive, and are capable of greater intimacy.

4.  Action

Insight without action only gets you so far. In order to grow, self-awareness and self-acceptance must be accompanied by new behavior.  This involves taking risks and venturing outside your comfort one. It may involve speaking up, trying something new, going somewhere alone, or setting a boundary. It also means setting internal boundaries by keeping commitments to yourself, or saying “no” to your Critic or other old habits you want to change. Instead of expecting others to meet all your needs and make you happy, you learn to take actions to meet them, and do things that give you fulfillment and satisfaction in your life.

Each time you try out new behavior or take a risk, you learn something new about yourself and your feelings and needs. You’re creating a stronger sense of yourself, as well as self-confidence and self-esteem. This builds upon itself in a positive feedback loop vs. the downward spiral of codependency, which creates more fear, depression, and low self-esteem.

Words are actions. They have power and reflect your self-esteem. Becoming assertive is a learning process and is perhaps the most powerful tool in recovery. Assertiveness requires that you know yourself and risk making that public. It entails setting limits. This is respecting and honoring you. You get to be the author of your life – what you’ll do and not do and how people will treat you. Because being assertive is so fundamental to recovery, I wrote How To Speak Your Mind – Become Assertive and Set Limits.

The four A’s are a roadmap. Learn all you can about recovery. Watch my video, Recovery From Codependency, linked below, for more information. Join a 12-Step Program and begin keeping a journal to know yourself better. Codependency for Dummies lays out a detailed recovery plan with self-discovery exercises, tips, and daily reminders. Your recovery must be your priority. Most importantly, be gentle with yourself on your journey.

© Darlene Lancer 2013


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4 Responses to Recovery From Codependency

  1. This is an excellent description of codependency and the steps to recovery. You make a good point about both the need for and challenges of abstinence. It’s like someone who overeats–she can’t abstain from eating, so she has to work to develop a healthy relationship with food. Similarly, someone in codependency recovery still needs to have relationships with others, she just needs to redefine those relationships. It’s relatively easy to go to one extreme or the other on the relationship spectrum, but much harder to find the healthy place between, on the one hand, unhealthy dependence upon relationships and, on the other hand, trying to avoid relationships entirely. It’s not the black or white we need to find; it’s the shade of gray that represents our healthiest selves.

    • That’s so true Jennifer. Many people leave an unhealthy relationship and learn to set boundaries to a degree, but remain only half-way through recovery, becoming “counter-dependent,” rather than learning to be intimate and interdependent. See my blog for an article on “Codependency vs. Interdependency.”

  2. Orlando says:

    How much does a fear of abandonment affect codependency? And would someone even realize they have this problem of “overgiving”?

  3. Darlene Lancer says:

    Codependency usually stems in part from various forms of emotional abandonment in early childhood. It’s also connected to shame. One sign of overgiving is resentment or feeling unappreciated. Another is when your offers are often refused. Better to ask if someone would like help or your offerings first. “Codependency for Dummies” explains the difference between caregiving and codependent caretaking.

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