Codependency: Key Elements Of Recovery

Recovering from any kind of issue is sometimes difficult but codependency can be tough. The developmental trauma that is often at the root of the issue usually means learning new behaviour and thinking patterns. It also means learning a lot about yourself as an individual. This might not be so easy when old ways of thinking and doing things are steadfastly held to and believed. While working with codependents for over 10 years, I have developed an integrative method that harnesses the therapeutic power of four different methods to form a single approach that can be tailored to individual circumstances. My method effectively helps codependents to initiate self-discovery, freeing themselves from enmeshment with the wrong people, and move on to healthier, interdependent relationships. I see the results every day in my practice, teaching and using the very same methods. Here is a short description of that method.

Stage 1 Awareness of Fantasy Thinking

At the start of therapy, many codependents are unaware of their issues and where and how they developed. They have formed a specific, unrealistic view of themselves based on the blueprint they have been following since childhood and are likely in, or have been in, relationships that are either abusive or unfulfilling. The first stage is to revisit the younger self and discover childhood stories in the form of the inner child, how that child felt, what happened in terms of significant events. This is done with non-dominant hand drawing, a process that works with the emotional mind and taps into locked thoughts and feelings. A psychological process known as “splitting” will often take place here. This says that the “in the moment” child is replaced by a “protective” version of themselves to help deal with issues at hand. This version is the one that often develops into adulthood.

Stage 2: Analysis of the Psyche

Once this done and a safe place has been found, an analysis of childhood protection measures can be started. Most children growing up in dysfunctional circumstances will dissociate from the present moment and develop a “not me” personality that deals with trauma. Starting off as protective measures, these develop into firm thinking “parts” that firmly dictate thinking and behavior and form an adult paradigm. In the course of a day, many of us may think, for example, ‘a part of me wants to do this and yet, at the same time, another part of me wants just the opposite’.  Sometimes, this is felt as an inner conflict or ‘stuckness’.  Usually, we simply notice this conflict and override one of the arguments.  In a healthy personality, there is a fluid shifting from one part to another depending on what approach is needed, what is appropriate, or what is necessary under the circumstances.  We may have difficulties with a partner, or we may feel as if something is ‘missing’ in our life, or we may feel depressed.  Most of us have, over time, become dominated by a few strong parts that ‘run the show’ successfully.  Typical parts include:

The inner Critic: A controlling voice that consolidates negative thinking about Self.

Avoidance/Escape: The basis of instant gratification and addiction and procrastination.

Guilt: Another manager vice that mirrors interaction with caregivers

Shame: A remnant of ineffective parenting.

Anger: Repressed emotions that were not allowed to be expressed.

These concepts are “personalized” by turning them into characters in an “internal family” and assessing how they have continued to protect the “child” in adult years, leading to such mental health struggles such as codependency, low self-esteem, depression, anxiety and addiction.

Stage 3: The Real Self

The most important concept of the above is the formation of a “mentoring inner parental voice” that will negotiate with the inner family to release protection. This is the logical, realistic, compassionate “in the moment” voice that unites the child that was lost. At the center of this diverse collection of Parts is the Self, which we may experience as a ‘core self’ or ‘true self’. The Self has two factors.  “The first factor (Self Qualities) contains items relating to the experience of being “in Self”, i.e. feeling calm, balanced, worthy, connected, confident, joyful, peaceful, etc. The second factor (Self-Leadership) contains items relating to the ability to bring oneself back to balance when one has been hurt or stressed, i.e., the ability to resolve inner conflicts, to stay calm under pressure, to self-sooth, etc. The amount of ‘Self-energy’ present can be noticed by the presence of those Self qualities. In an experience of trauma (including neglect of various degrees), certain parts take over the personality for survival purposes by assuming strong roles (a Pleaser, for instance). With a protective intention, they displace the leadership position of Self. In time, what was initially a protective measure, solidifies into patterns that are difficult to change– even though they may be clearly self-destructive. As protector parts continue to override the Self, the valuable, compassionate, internal leadership is lost.  Other people may love and rely on their Pleaser part but the person who is dominated by a Pleaser may become exhausted with the demands of taking care of others by sacrificing the needs of her or his own parts.

I have found that when this kind of internal domination happens, other parts in the system lose confidence in the leadership capacity of the Self.  They come to believe that the domineering parts have taken over the personality.  It is as if a ‘coup’ was staged subduing true leadership of the psyche.  The dominant parts come to believe that they are, in fact, the total personality.  Whenever we describe ourselves as “procrastinators” or “weak-willed” or “bossy”, or any number of critical assessments, we are identified with a primary part which believes it is ‘who we are’.

Stage 4: Transformation to Reality

It is important that once awareness is found that definitive action is taken. Combining aspects of coaching and behavioral change, a client will attempt to face and overcome fears.

This could include:

Setting boundaries and maintaining them.

Relationship change.

Dealing with self-esteem issues and internal conflict


Dealing with addiction, codependency and eating disorders

Stage 5: Putting It All Together

Change becomes a habit. New habits define change. I am fully convinced that once a codependent gets to this stage, it is a case of maintaining new and healthy habits and thinking patterns. This includes looking after themselves in terms of:

Practicing healthy eating, sleeping, relaxation and exercise regimes

Learning relationship values.

Codependency is a learned behavior that develops from childhood developmental trauma and a lack of connection with caregivers. This results in a never-ending quest for connection in future relationships with other people as a way to heal. These relationships are often a symptom rather than the cause of codependency and they are the vehicle that allows it to thrive. While much literature on codependency recovery focuses on behavioral change such as setting boundaries and self-care, I strongly believe that we must also go deep into the psyche and heal the root of codependency found in childhood. Once that is done, behavioral change can be implemented and much easier maintained.

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Dr. Nicholas Jenner

Dr. Nicholas Jenner is a counseling psychotherapist in online private practice working with individuals, couples and groups, dealing with codependency issues, severe depression, bipolar, personality disorders, anxiety, PTSD, eating disorders and other mental health issues. He has been practicing online for many years and recognized early that online therapy was a convenient method for people to meet their therapist. Working outside the box, he goes that extra mile to make sure clients have access to help between sessions, something that is greatly appreciated. He also gives part of his spare time up to mentor psychology students in a university setting.

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This Post Has 9 Comments

  1. This is such a comprehensive post, thank you! As a trauma survivor the tendency for codependency is real, but educating myself is helping so much!

  2. Marty

    I agree comprehensive

    And specific

    I see it as a roadmap

    Healing does not happen miraculously or all at once

  3. Yes, you can leave your life just the way it is…everyone has that choice but are you then denying yourself a better future?

  4. Secretum Cryptam

    I cannot even fully grasp all of this, but being more self aware now than I have been, there are so many aspects in this post that I think: “yep that is what I do or am or think or act like”

    I literally would not know where to even begin with myself.

    It’s overwhelming to even think about.

    So I just carry on with my own ways of doing stuff, usually unsuccessfully, but they are what I am familiar with.

    People have absolutely no idea the pain involved with healing, and having to go into unfamiliar territory and being petrified to go there. No idea!

    It is akin I imagine to going to your beautiful house, and realising that the cracks and holes you are seeing are because the foundations of your house need to be stripped out and changed because they are unstable.
    You imagine the work involved with actually taking down that house, bit by bit, all that you know and are familiar with, completely dismantling it, until finally getting to the foundations underground, and then taking them out, and renewing them, and then slowly building back up that house, brick by brick…the hard work involved….

    And imagine all the problems associated along the way, with doing this…

    Yep! Surely you don’t have to do that right?
    The house looks fine and you can deal with all them cracks right? Just keep filling them in, and the holes…it will be ok. Won’t it?

    It will be ok….just don’t invite nobody in! Close the windows and doors, shut the curtains, and then nobody has to know…

  5. allofme592310406

    I really appreciated reading this. I connect with the post and found it enlightening and recognizable.