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  • paulagurnett

How To Break Co-Dependency

Updated: Apr 21

July 4, 2023 Paula Gurnett, C.C.C.

Breaking codependency can be a challenging but important step toward developing healthier relationships and establishing a stronger sense of self. Here are some strategies that can help you break free from codependent patterns:


  1. Recognize the signs: Awareness is the first step. Understand the signs and symptoms of codependency, such as excessive caretaking, low self-esteem, fear of abandonment, people-pleasing, and difficulty setting boundaries.

  2. Self-reflection: Take time to reflect on your own needs, wants, and emotions. Explore your own identity, values, and goals. Develop a stronger sense of self and work on building self-esteem.

  3. Set boundaries: Learn to set and enforce healthy boundaries. Clearly communicate your needs, limitations, and expectations to others. Practice saying "no" when necessary and prioritize self-care.

  4. Seek support: Consider seeking support from a therapist or support group. They can provide guidance, insight, and tools to help you navigate the process of breaking codependent patterns.

  5. Focus on self-care: Prioritize your own well-being and self-care. Engage in activities that bring you joy, relaxation, and fulfillment. Take care of your physical, emotional, and mental health.

  6. Develop independence: Cultivate your own interests, hobbies, and goals. Build a support network outside of codependent relationships. Explore your passions and develop a sense of independence and autonomy.

  7. Practice assertiveness: Learn to express your needs, thoughts, and feelings assertively and respectfully. Develop effective communication skills to express yourself honestly without guilt or fear of rejection.

  8. Challenge unhealthy beliefs: Identify and challenge any negative or distorted beliefs you may have about yourself, relationships, and self-worth. Replace them with more realistic and positive beliefs.

  9. Take small steps: Breaking codependency is a process that takes time and effort. Start by taking small steps towards change and progress. Celebrate your successes along the way.

  10. Stay committed: Breaking codependent patterns can be challenging, and setbacks may occur. Stay committed to your growth and well-being. Be patient and compassionate with yourself throughout the journey.

Remember, breaking codependency is a personal journey, and it may require professional help and ongoing support. Working with a qualified therapist can provide you with valuable guidance and assistance tailored to your specific situation.

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