Am I in a Codependent Relationship?

Am I in a Codependent Relationship?

What is codependency?

You may be in a codependent relationship if you “over-function” and your partner (or friend or family member) “under-functions”. In other words, you put too much focus on doing things for other people but neglect your own needs.

Codependent relationships can exist between spouses, parents and children, friends, co-workers, etc. For simplicity, I’m using the term partner in this article.

People with codependent traits are often caretakers who get consumed by trying to help, fix, or change their partners. Many codependents have relationships with people struggling with addiction, mental health problems, compulsive behaviors such as gambling or sex or pornography, or narcissism. But even if this isn’t the case, your partner probably under-functions (relies on you to make some aspects of his/her life work), and you over-function (enable, advise, nag, help, fix, or rescue).

Am I codependent?

Codependency isn’t all or nothing. I find it helpful to think of codependency on a continuum. You may identify with all or only a few of the traits listed below.

The quantity of codependent traits that you have isn’t as important as how much distress they cause you. If these relationship dynamics are causing you significant problems, they are worth addressing. Otherwise, you’re likely to repeat the pattern in other relationships.

Codependency shows up in relationships, but its roots are in how you feel about yourself. So, codependent relationship dynamics will follow you into other relationships until you learn to balance taking care of others with taking care of yourself.

If you’re in a codependent relationship, you may feel “less than” and like there’s something fundamentally wrong with you. As result you constantly try to prove your worth by working extra hard, striving for perfection, being overly responsible, and taking care of everyone else.

You may worry that you’ll be rejected and abandoned if others were to know how inadequate and insecure you are, so you’re more likely to tolerate abuse and mistreatment. You struggle to assert yourself and ask for what you want and need because you don’t feel worthy.

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Signs of a codependent relationship

  • Your partner’s problems or issues take up a lot of your time and/or energy.
  • You don’t want to give up on your partner; you believe s/he’ll eventually change.
  • You go out of your way to avoid conflicts.
  • You spend more time taking care of others than you do taking care of yourself.
  • Your moods are dependent on how your partner is feeling.
  • You worry about what people think of you.
  • No matter how much you do, it’s never enough.
  • You feel like there’s something wrong with you and you have to keep proving your worth.
  • It’s hard to acknowledge your feelings, but when you do, you’re resentful, scared, frustrated.
  • You like to feel in control.
  • You work much harder on your partner’s problems than s/he does.
  • You make excuses for your partner.
  • You feel ashamed or worried about what others think; you don’t want them to know about your problems.
  • You defer to your partner’s opinions and wants.
  • You go out of your way to try to make him/her happy, but your partner doesn’t reciprocate.
  • You walk on eggshells around your partner.
  • You worry that if you don’t take care of your partner, something bad will happen.
  • You don’t want to believe that things are as bad as they really are.

What to do if you’re in a codependent relationship

1. Detach with love. Detaching is putting some emotional or physical space between you and your codependent partner. It doesn’t mean you’re walking away, giving up, selfish, or unloving. Detaching means you stop obsessing about your partner and his/her choices and problems. It gives you room to be a separate person; not as intertwined with your partner.

Detaching can include:

2. Do something for yourself. Detaching is about focusing less on your partner. At the same time, you can begin to focus more on yourself. Detaching will begin to free up some of your time and energy for other things.

You may need to get reacquainted with yourself. For many years you’ve focused on what others need/want and you may have lost track of your own feelings, interests, goals, and friendships in the process. What do you like to do? Who do you like to spend time with? What are your goals? What can you do for yourself that would make you feel better?

I encourage you to pick one thing that you can do for yourself and do it today. I’m not trying to suggest that getting a manicure will change your life—but putting yourself on your to-do list is part of bringing your life back into balance and health.

3. Get support and guidance. Relationships are hard, especially where they’re not going well. The good news is you don’t have to go through this alone.

It may not feel like it, but I promise that there are people who really understand what you’re going through. You might find these people at an Al-Anon, Nar-Anon, or Codependents Anonymous meeting. You might find them in an online support forum. Or you can find support through a licensed therapist or religious/spiritual leader. Many people also tell me that when they dare to open up to friends and coworkers, they are surprised at how much compassion and understanding they get.

The things you’re going through may feel shameful and I know it’s hard to ask for help. Supportive people can make things more manageable and asking for help challenges your codependent tendency for denial and focusing on others rather than yourself.

If you’re in a codependent relationship, there is hope. Change is possible when you focus on changing yourself.

©2021 Sharon Martin, LCSW. All rights reserved. Photos courtesy of

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Sharon Martin is a psychotherapist, writer, speaker, and media contributor on emotional health and relationships. She specializes in helping people uncover their inherent worth and learn to accept themselves -- imperfections and all! Sharon writes a popular blog called Conquering Codependency for Psychology Today and is the author of The CBT Workbook for Perfectionism: Evidence-Based Skills to Help You Let Go of Self-Criticism, Build Self-Esteem, and Find Balance and several ebooks including Navigating the Codependency Maze.

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