Codependency often has you funneling your energy into supporting the people in your life without making space for — or even considering — what you need for yourself.
The main sign of codependency is consistently elevating the needs of others above your own. Other signs include controlling behaviors, self-sacrifice, and fear of rejection. But these aren’t the only ones.
Understanding what codependency really is and recognizing the signs of codependency in your behavior is an important first step toward building healthy boundaries and honoring your own needs.
Codependency is a way of behaving in relationships where you persistently prioritize someone else over you, and you assess your mood based on how they behave.
Vicki Botnick, a marriage and family therapist in Tarzana, CA, explains that codependency often involves a sense of forgetting “where you end and your partner begins.”
The more you focus on providing the support you believe others need, the more heavily they may begin to lean on you. Over time, it becomes increasingly difficult to disentangle yourself.
Codependent traits can eventually:
- lead to a disconnect from your own needs and desires
- promote unhealthy relationship dynamics
- affect self-worth and overall well-being
Experts originally introduced the term “codependency” in the 1940s to help describe specific behavior patterns they noticed in partners and family members of people living with alcohol use disorder.
By this original definition, “codependent” might describe loved ones who “enabled” alcohol use, and the signs included:
- making excuses
- hiding the alcohol use
- protecting the person from any fallout or consequences of their actions
However, today experts agree that codependency has a more nuanced and complex meaning — and can show up in many situations, not just ones involving substance use.
“Codependency refers to any enmeshed relationship in which one person loses their sense of independence and believes they need to tend to someone else,” Botnick explains.
According to a 2018 research review, patterns of codependent behavior generally involve four main themes:
- a tendency to focus on others
- a need for control, which may fuel conflict
- difficulty recognizing and expressing emotions
These themes can show up across various types of relationships — and even in the way you relate to yourself.
Codependency isn’t considered a mental health condition, and experts have yet to outline specific diagnostic criteria for it. There is, however, some general agreement on what codependency usually involves.
Common signs of codependency include:
- a deep-seated need for approval from others
- self-worth that depends on what others think about you
- a habit of taking on more work than you can realistically handle, both to earn praise or lighten a loved one’s burden
- a tendency to apologize or take on blame in order to keep the peace
- a pattern of avoiding conflict
- a tendency to minimize or ignore your own desires
- excessive concern about a loved one’s habits or behaviors
- a habit of making decisions for others or trying to “manage” loved ones
- a mood that reflects how others feel, rather than your own emotions
- guilt or anxiety when doing something for yourself
- doing things you don’t really want to do, simply to make others happy
- idealizing partners or other loved ones, often to the point of maintaining relationships that leave you unfulfilled
- overwhelming fears of rejection or abandonment
With codependency, the need to support others goes beyond what’s generally considered healthy.
If you behave in codependent ways, you don’t just offer support temporarily, such as when a loved one faces a setback. Instead, you tend to focus on caretaking and caring for others to the point that you begin to define yourself in relation to their needs.
Some level of dependency is healthy in relationships. It may be tough to make it through life alone, and most people thrive with companionship and social support.
Interdependent relationships work better for both people involved. In other words, partners depend on each other. This means you don’t just focus on their needs or draw your value from self-sacrifice, but you’re available to support them when needed.
As Katherine Fabrizio, a therapist in Raleigh, NC explains, “A healthy, supportive relationship involves listening, striving to understand, and keeping in mind the concerns of another person. Codependency is when that caring behavior crosses the line into trying to direct or control them.”
Occasionally depending on others — and allowing them to depend on you — for help and support is perfectly valid. You can depend on someone for some things while still maintaining your own identity and sense of self.
Healthy dependence also means you:
- state your own needs and desires
- ask for support when you find yourself struggling
- feel safe and comfortable expressing your own needs
- let others know when they’re asking too much of you without worrying they’ll reject you
In short, you support others — but not at the expense of your own needs.
Codependency most often shows up in romantic relationships.
According to Ellen Biros, a psychotherapist in Suwanee, Georgia, codependency can make it difficult to:
- set and maintain healthy boundaries
- validate and protect yourself emotionally
- make decisions on your own
As a result, you might go on to “pick emotionally abusive partners or friends, have trouble recognizing when you need to protect yourself, and remain in dysfunctional relationships,” Biros says.
Codependency can leave you feeling as if you lack purpose when you aren’t providing support. But fully devoting yourself to others may prevent you from doing anything for yourself.
For example, maybe you:
- give up your entire weekend to help a friend move, despite really needing a day to yourself
- agree to help a co-worker with their project, even though it means leaving your own tasks incomplete
- insist on stepping in to help sort things out every time your sister has an argument with her partner
- have trouble making decisions — where to live, whether to pursue a new career, when to spend time with friends — because you worry your choices might conflict with your partner’s needs
If you tend toward codependency, this pattern will likely play out again and again. All those sacrifices you make might eventually add up. This may leave you drained, overwhelmed, and even resentful or angry.
Example of codependency in a romantic relationship
Your partner is vegan. You don’t eat meat, but you decide to also give up dairy for their sake, even though they didn’t ask. Their main interests — sci-fi dramas, backpacking, and craft beers — become your chief hobbies, and you adopt their friends as your own.
You usually spend time together at their apartment, since you know they like being at home. Often, you stop by to help tidy up, put away laundry, and do some cooking. They’re so busy with work that you know they’d let their chores slide if you didn’t help out. Plus, your support reminds them just how much they need you.
When they share concerns and frustrations about work, you’re always ready with possible solutions. When they explain they just wanted to vent and don’t need you to fix anything for them, you become annoyed and frustrated. After all, you’re their partner. Shouldn’t you know just how they should handle the situation?
Codependent behaviors are, for the most part, rooted in childhood relationships with your parents and other caregivers.
Experiences in your family of origin can play a major part in lifelong emotional and mental health.
“Most contributing factors to this condition begin with parents who, for one reason or another, have poor boundaries,” Botnick explains. And when your needs continually go unmet, you become unable to assert yourself or even know what you should ask for, she says.
Common causes of codependency
Botnick notes some key situations that might enable or lead to codependency:
- physical, emotional, or sexual abuse
- parents or caregivers that ignore a child’s needs in favor of their own
- a caregiver with a personality disorder, such as borderline, narcissistic, or dependent personality disorder, which may encourage you to suppress your self-identity to accommodate them
- controlling or overprotective caregivers who prevent a child from learning safe limits and setting healthy boundaries
- one or both parents leaving the family, making you afraid of future abandonment
- caregivers alternating between loving and present and distant and unavailable, contributing to an anxious attachment
- criticism and bullying from parents, siblings, or peers that leaves you with lingering insecurity in relationships
In any of the above circumstances, you might grow up believing your own needs don’t matter, or at least that they can wait. As a result, you learn to ignore what you think, feel, and want, both to keep others happy and keep them from leaving.
Perhaps a primary caregiver living with health or mental health concerns put you in a position where you needed to take care of them. The caretaking behaviors you learned may become so natural that you can’t help but carry them into future relationships.
Or maybe you learned that neglecting your own needs to please others earned you praise. You might grow up aiming to please everyone in your life so you can hold on to their affection and approval.
Codependency is a learned behavior. That means it’s possible to unlearn the codependent traits causing you distress and affecting your relationships and well-being.
Left unaddressed, codependency can lead to:
- feelings of anxiety or depression
- feelings of emptiness
- a general sense of powerlessness or helplessness
- diminished self-esteem
Lacking a clear sense of who you are can also keep you from engaging in fulfilling friendships and relationships, leaving you feeling lonely and isolated.
Therapy for codependency
The signs of codependency we’ve listed above might offer a starting place, but recognizing codependency in yourself isn’t always a straightforward process.
Benefits of professional support for codependency
A mental health professional can offer support with:
- recognizing key signs of codependency
- overcoming people-pleasing tendencies
- addressing related mental health symptoms, including feelings of guilt, anxiety, or depression
- reconnecting with your sense of self
- setting healthy boundaries
Therapists trained in family and couples counseling can also offer more insight on family-of-origin issues and help you begin to address childhood experiences that may have led to codependent coping techniques.
Couples counseling — you can go alone or with a partner — also offers a safe space to:
- learn and practice helpful communication techniques
- get more comfortable expressing needs and asking for support
- learn to distinguish healthy interdependence from codependence
Biros recommends therapy for codependency because it’s a complex dynamic that a person can’t always resolve properly on their own. The support of a trained professional can help you process any unresolved challenges.
However, if therapy doesn’t feel right for you or isn’t accessible to you right now, there are strategies you can use to help you take the first step.
Spend some time alone
Your relationship with yourself is just as important as the relationships you build with others, so it’s important to balance the time you spend with loved ones with regular time for yourself.
Alone time gives you the chance to:
- get in touch with your emotions
- reflect on daily experiences
- recharge your energy
- practice healthy self-care
Yet “alone time” can have a broader meaning, too.
If you find yourself drawn to distressing dynamics with people who rely on you to support them, a temporary break from romantic relationships provides a chance to explore and better understand these codependent traits.
Pursue your interests
Perhaps you haven’t made time for yourself in so long that you barely remember what you used to enjoy.
Establishing greater self-awareness is a large part of overcoming codependency. So, rediscovering the things you like and dislike can teach you more about who you are and what you want from life.
Here are some examples:
- You’ve always wanted to take up birdwatching, but none of your partners have ever been interested.
- So, you decide to join a birdwatching group on your own.
- You run with your partner because that’s their preferred exercise — but swimming and yoga are the only types of physical activity you enjoy.
- So, you choose to focus on your fitness at the gym and encourage them to find another running partner.
- Your parents pushed you to enter medical school and become a doctor, so you suppressed your goal of becoming a geologist and studying volcanoes.
- So, you switch career tracks to pursue your preferred career.
Codependency is putting somebody else’s needs before your own. While it’s very natural to want to support the people you love, it’s also important to draw a line between your needs and theirs.
A life lived for someone else won’t do much to fulfill you. You’ll also find it much easier to offer support when you prioritize your own wellness.
If you have a hard time recognizing your own needs, or have difficulty with asking for and accepting support from others, a therapist can offer compassionate guidance and support.
You can break a pattern of codependency. These resources can start you on your way:
- Co-Dependents Anonymous
- American Psychiatric Association’s find a psychiatrist tool
- American Psychological Association’s find a psychologist tool
- Asian Mental Health Collective’s therapist directory
- Association of Black Psychologists’ find a psychologist tool
- National Alliance on Mental Illness helplines and support tools
National Institute of Mental Health’s helpline directory
- National Queer and Trans Therapists of Color Network
- Inclusive Therapists
A tendency to do more than their share, all of the time. A tendency to become hurt when people don't recognize their efforts. An unhealthy dependence on relationships. The co-dependent will do anything to hold on to a relationship; to avoid the feeling of abandonment. An extreme need for approval and recognition.What are the signs of codependency in a relationship? ›
- You feel like you need to save them from themselves. ...
- You want to change who they are. ...
- Taking time out for self-care makes you feel selfish. ...
- It's difficult to explain how you're feeling about your relationship. ...
- You feel anxious when you don't hear from them. ...
- You have trouble being alone.
A codependent relationship can look like love, but it isn't. Love is predicated on choice, the choice to support and care for another. If you are dependent on another person for your emotional security and welfare, then the relationship is no longer based on love. Instead, it is based on need.What is an example of codependency? ›
Example 1: A woman is married to a man who is an alcoholic. She always puts his needs before her own and thinks she can help him become sober through showing him affection. She is unknowingly enabling him by giving him everything he requests and covering up for his destructive behavior.Is a codependent relationship love? ›
Codependency is not true love. It is a love addiction that can destroy your relationship and destroy you as a person. By becoming aware of the pitfalls of codependency, you've already taken the first step towards a healthy relationship with your partner.Is codependency a mental illness? ›
Codependency is neither an officially recognized personality disorder nor an official mental illness. Rather, it is a unique psychological construct that shares significant overlap with other personality disorders.How do you break a codependent personality? ›
- Start being honest with yourself and your partner. ...
- Stop negative thinking. ...
- Don't take things personally. ...
- Take breaks. ...
- Consider counseling. ...
- Rely on peer support. ...
- Establish boundaries.
Childhood trauma is often a root cause of codependency. They don't always result, but for many people codependent relationships are a response to unaddressed past traumas. One reason may be that childhood trauma is usually family-centered: abuse, neglect, domestic violence, or even just divorce and fighting.Can 2 codependents be in a relationship? ›
A codependent couple will not be good for each other. Usually, they will get together because one or both of them has a dysfunctional personality, and more often than not they will make each other worse. For example, people involved with narcissists will find themselves giving and giving, but it's never enough.What causes a person to be codependent? ›
Codependency is usually rooted in adverse childhood experiences. For example, children may take on inappropriate emotional/household responsibilities in order to survive a traumatic upbringing, which causes the child to neglect their needs for the sake of someone else's (codependency).
Loneliness and Shame
It is at the same time the source of guilt and anxiety.” (Fromm, E., The Art of Loving, p. 9) As adults, codependents can get caught in a self-defeating cycle of loneliness, shame, and depression. Repeated break-ups and abandoning relationships can foster a worsening cycle of abandonment.
It's about the root those behaviors come from. Codependent people aren't clingy because they are weak or naive, they're clingy because they learned early on that their worth is conditional, they need to earn love and there's always a chance it can disappear.Is a codependent person a narcissist? ›
Although most narcissists can be classified as codependent, but the reverse isn't true — most codependents aren't narcissists. They don't exhibit common traits of exploitation, entitlement, and lack of empathy.What is the opposite of codependency? ›
Codependency, the habit of gaining your self worth from pleasing others, is something most people know of nowadays. But it's lesser known opposite, called counterdependency, can be just as much of a problem.What is a codependent girlfriend? ›
Codependency is when one partner feels an excessive emotional reliance on their partner. Textbook signs of codependent personalities are people-pleasing, low self-esteem, and always needing to be in control.Can a codependent relationship turn healthy? ›
No, codependents usually cannot have healthy relationships without first getting treatment for their codependency. They tend to have many short-lived relationships because their neediness often becomes too much for their partner. Codependent behavior is often ingrained in a person from a young age.What is the best therapy for codependency? ›
Commonly, therapists rely on combination therapy in order to treat codependency. Some recommend prescription medication to treat any underlying mental health issues as well as to relieve depression, stress, and anxiety. Cognitive-behavioral therapy is effective as well as other person-centered types of therapy.What is the cure for codependency? ›
The best treatment for codependency is psychotherapy. Therapies focused on noticing behaviors and changing reactions, like cognitive behavioral therapy, can help all parties involved in a codependent relationship. Sobriety is necessary if substance abuse is involved in the codependent relationship.Is there medication for codependency? ›
Medications are not generally used to treat codependency unless a person is being treated for another mental health condition as well. The treatment for codependence involves the person taking steps to work through their behaviors and feelings in a way that is safe and productive.Who do codependents marry? ›
Within a codependent marriage, one partner has extreme emotional or physical needs, and the other partner is willing to do whatever it takes to meet those needs. The codependent is so in love, and they want that love reciprocated.
This pair may connect for a variety of reasons, including the mutual need to feel needed. The codependent person tends to give continuously, while the narcissistic person tends to take. These two personalities have a lot in common, but their differences can make their relationship unhealthy or even toxic.Can codependents be single? ›
yes its very easy and it happens all the time. because becoming “not codependent” is hard. and in many cases codependents will find ways to live life easy. without having to try hard, by coming up with excuses, by making justifications, etc.What is an example of codependent behavior? ›
Common Codependent Behaviors
Emotional bullying. Caretaking to the detriment of our own wellness. Caregiving. Suffocating.
People with codependency can struggle with self-esteem and feel chronically inadequate. They set impossible goals for themselves and then refuse help, which they see as weak or shameful. They often feel overwhelmed but keep it a secret so that nobody knows they're suffering until they burst at the seams.What are codependent people attracted to? ›
People who are codependent have low self-esteem and a lack of self-worth, and are generally attracted to people who need them. Codependents enjoy being needed.How do you break codependent behavior? ›
- Start being honest with yourself and your partner. ...
- Stop negative thinking. ...
- Don't take things personally. ...
- Take breaks. ...
- Consider counseling. ...
- Rely on peer support. ...
- Establish boundaries.
Because of dependency, codependents attempt to control others in order to feel better, rather than to initiate effective action. But when people don't do what they want, they feel angry, victimized, unappreciated or uncared for, and powerless — unable to be agents of change for ourselves.What mental illness causes codependency? ›
Mental health experts borrowed criteria of codependent behavior from dependent personality disorder, borderline personality disorder, post-traumatic stress disorder (PTSD), and histrionic personality disorder. Even without a clear diagnosis, giving up on someone with mental illness should be avoided.What does extreme codependency look like? ›
Symptoms of codependency
Find no satisfaction or happiness in life outside of doing things for the other person. Stay in the relationship even if they are aware that their partner does hurtful things.
Most codependent parents form an unhealthy attachment to the child, expecting (and in some ways demanding) a sense of devotion and love from their children that is harmful and destructive. This codependent parent-child relationship is intended to make up for what the mom or dad lacked in their past relationships.
Their loving support and problem-solving make it easy for the taker to avoid responsibility and/or the hard work of personal change. Codependent friendships often work well, at least temporarily.