Codependency: Maybe It's You?

by Dr. Randy Gilchrist, LDS Psychologist
www.LDSdimension.com (FREE LDS online dating site)

Even though "codependency" is not an official/formal psychological diagnosis in the DSM-V (the official book we psychologists get out classifications from), this is still a rather useful term in understanding certain unhealthy relational struggles and challenges. The origin of this term ties back to the group "Adult Children of Alcoholics", now more formally known as "Al-Anon"--the groups for family members of alcoholics, tied to Alcoholics Anonymous. However, one need not come from an alcoholic family or deal with any family member with substance issues to develop codependency traits. To the degree to which codependent traits describes you and your approach with others in relationships, this can be a wakeup call to change such self-defeating tendencies. Knowledge is power, and knowing about this term may be a good first step towards change and improvement.

Definition of Codependency:

Codependency can roughly be defined as being overly engrossed, dependent upon, and connected to others emotionally, psychologically, and/or interpersonally. This "overinvolvement" can exist as relational control patterns and/or compliance patterns. More specific definitions of codependence consists of the following:

*Codependency is characterized by a person belonging to a dysfunctional, one-sided relationship where one person relies on the other for meeting nearly all of their emotional and self-esteem needs. It also describes a relationship that enables another person to maintain their irresponsible, addictive, or underachieving behavior. (Source: https://psychcentral.com/lib/symptoms-of-codependency/)

*Codependency is a type of dysfunctional helping relationship where one person supports or enables another person's drug addiction, alcoholism, gambling addiction, poor mental health, immaturity, irresponsibility, or under-achievement. Among the core characteristics of codependency, the most common theme is an excessive reliance on other people for approval and a sense of identity. In its broadest definition, a codependent is someone who cannot function from their innate self and whose thinking and behavior is instead organized around another person, or even a process, or substance. (Source: https://en.wikipedia.org/wiki/Codependency)

Symptoms of Codependency:

*Low self-esteem
Feeling that you’re not good enough or comparing yourself to others are signs of low self-esteem. The tricky thing about self-esteem is that some people think highly of themselves, but it’s only a disguise — they actually feel unlovable or inadequate. Underneath, usually hidden from consciousness, are feelings of shame. Guilt and perfectionism often go along with low self-esteem. If everything is perfect, you don’t feel bad about yourself.

*People-pleasing
It’s fine to want to please someone you care about, but codependents usually don’t think they have a choice. Saying “No” causes them anxiety. Some codependents have a hard time saying “No” to anyone. They go out of their way and sacrifice their own needs to accommodate other people.

*Poor boundaries
Boundaries are sort of an imaginary line between you and others. It divides up what’s yours and somebody else’s, and that applies not only to your body, money, and belongings, but also to your feelings, thoughts and needs. That’s especially where codependents get into trouble. They have blurry or weak boundaries. They feel responsible for other people’s feelings and problems or blame their own on someone else. Some codependents have rigid boundaries. They are closed off and withdrawn, making it hard for other people to get close to them. Sometimes, people flip back and forth between having weak boundaries and having rigid ones.

*Reactivity
A consequence of poor boundaries is that you react to everyone’s thoughts and feelings. If someone says something you disagree with, you either believe it or become defensive. You absorb their words, because there’s no boundary. With a boundary, you’d realize it was just their opinion and not a reflection of you and not feel threatened by disagreements.

*Caretaking
Another effect of poor boundaries is that if someone else has a problem, you want to help them to the point that you give up yourself. It’s natural to feel empathy and sympathy for someone, but codependents start putting other people ahead of themselves. In fact, they need to help and might feel rejected if another person doesn’t want help. Moreover, they keep trying to help and fix the other person, even when that person clearly isn’t taking their advice.

*Control
Control helps codependents feel safe and secure. Everyone needs some control over events in their life. You wouldn’t want to live in constant uncertainty and chaos, but for codependents, control limits their ability to take risks and share their feelings. Sometimes they have an addiction that either helps them loosen up, like alcoholism, or helps them hold their feelings down, like workaholism, so that they don’t feel out of control. Codependents also need to control those close to them, because they need other people to behave in a certain way to feel okay. In fact, people-pleasing and care-taking can be used to control and manipulate people. Alternatively, codependents are bossy and tell you what you should or shouldn’t do. This is a violation of someone else’s boundary.

*Dysfunctional communication
Codependents have trouble when it comes to communicating their thoughts, feelings and needs. Of course, if you don’t know what you think, feel or need, this becomes a problem. Other times, you know, but you won’t own up to your truth. You’re afraid to be truthful, because you don’t want to upset someone else. Instead of saying, “I don’t like that,” you might pretend that it’s okay or tell someone what to do. Communication becomes dishonest and confusing when you try to manipulate the other person out of fear.

*Obsessions
Codependents have a tendency to spend their time thinking about other people or relationships. This is caused by their dependency and anxieties and fears. They can also become obsessed when they think they’ve made or might make a “mistake.”Sometimes you can lapse into fantasy about how you’d like things to be or about someone you love as a way to avoid the pain of the present. This is one way to stay in denial, discussed below, but it keeps you from living your life.

*Dependency
Codependents need other people to like them to feel okay about themselves. They’re afraid of being rejected or abandoned, even if they can function on their own. Others need always to be in a relationship, because they feel depressed or lonely when they’re by themselves for too long. This trait makes it hard for them to end a relationship, even when the relationship is painful or abusive. They end up feeling trapped.

*Denial
One of the problems people face in getting help for codependency is that they’re in denial about it, meaning that they don’t face their problem. Usually they think the problem is someone else or the situation. They either keep complaining or trying to fix the other person, or go from one relationship or job to another and never own up the fact that they have a problem. Codependents also deny their feelings and needs. Often, they don’t know what they’re feeling and are instead focused on what others are feeling. The same thing goes for their needs. They pay attention to other people’s needs and not their own. They might be in denial of their need for space and autonomy. Although some codependents seem needy, others act like they’re self-sufficient when it comes to needing help. They won’t reach out and have trouble receiving. They are in denial of their vulnerability and need for love and intimacy.

*Problems with intimacy
By this I’m not referring to sex, although sexual dysfunction often is a reflection of an intimacy problem. I’m talking about being open and close with someone in an intimate relationship. Because of the shame and weak boundaries, you might fear that you’ll be judged, rejected, or left. On the other hand, you may fear being smothered in a relationship and losing your autonomy. You might deny your need for closeness and feel that your partner wants too much of your time; your partner complains that you’re unavailable, but he or she is denying his or her need for separateness.

*Painful emotions
Codependency creates stress and leads to painful emotions. Shame and low self-esteem create anxiety and fear about being judged, rejected or abandoned; making mistakes; being a failure; feeling trapped by being close or being alone. The other symptoms lead to feelings of anger and resentment, depression, hopelessness, and despair. When the feelings are too much, you can feel numb.

(Source: https://psychcentral.com/lib/symptoms-of-codependency/)

Breaking Codependency

There are three main things you can do to break codependency.

*Become involved in a 12-Step support group program, such as Co-Dependents Anonymous (www.coda.org). You can also attend a church addictions group, which you can locate by contacting your local LDS Family Services.

*Get psychotherapy and/or hypnosis from a qualified licensed clinical psychologist or marriage & family therapist. Focus on becoming more assertive and building your self-esteem.

*Utilize quality self-help materials to help break codependent problems and patterns. I recommend Your Perfect Right by Robert Alberti (assertiveness training book), How to Win Friends and Influence People by Dale Carnegie (healthy people skills manual), and/or the classic Codependent No More by Melanie Beattie (general, comprehensive codependency book).

Work on breaking your codependent patterns. Develop healthy, happy relationships. You can do it. Because "…neither is the man without the woman, neither the woman without the man, in the Lord" (1 Corinthians 11:11).

Sincerely,
Dr. G

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About the author

Hello, my name is Dr. Randy Gilchrist (aka "Dr. G"). I am a licensed clinical psychologist, a licensed marriage & family therapist, and a certified hypnotherapist in private practice in Roseville, CA (www.dr-rg.com), practicing since 1997. Also, I am happily married in the temple (Manti) since 1996 and have 4 sons. I am a volunteer writer and contributor to LDS Dimension. I use my training, education, and experience to share insights with LDS Dimension on all things of interest to the LDS dating community. Please read my articles and columns on this site to assist you in your online dating journey. Also, to be considered for an answer in a future Q and A column, please email me your dating/relationship oriented questions to drgilchrist@yahoo.com. Finally, I also offer a powerful, effective worldwide custom hypnosis recording service just for LDS Dimension members for weight loss, pornography, and many other issues of concern to those in the LDS dating community (please learn more now at www.dr-rg.com/lds; email me questions to drgilchrist@yahoo.com).