The Golden Child: The Golden Child’s role is to bring positive attention to the mother and the family. They are the favorite, and as such, may have a special status and receive more attention and praise. They’re the ones that get bragged about. They make the narcissistic mom look great as a mother. Even so, she will always take some credit for their accomplishments. When they walk into the room, mom’s focus is on them. Golden Children may grow up to be adults who are compulsive overachievers or perfectionists who feel a loss of identity and have low self-esteem.

“Forms of idealizing include praise, attention, and bragging. Types of devaluing include criticizing, blaming, shaming, lying about, lying to, intentionally frightening, projecting, and gaslighting.”

The Invisible Child (aka Lost Child): TheInvisible Child “stays under the radar,” to follow the rules unquestioningly, be quiet, and easy-going. Invisible Children are often taken for granted, and their needs are neglected because they never complain or ask for anything. Invisible Children may internalize a sense of having no impact on others, or their input not mattering. They may grow up to feel insignificant and inconsequential because their sense of identity has not fully developed (Stines, 2018).

The Scapegoat: The Scapegoat’s role is to bear the blame for all of the family’s problems. They are the butt of jokes and get less of everything than the other siblings. They are seen as the problem child. Scapegoats often grow up to become the ones who speak up and challenge the dysfunction. They’re the ones telling the truth about what’s going on in the family and will act out the frustration, anger, and feelings of the entire family (Cole 2019).

When we suddenly and unexpectedly become the Scapegoat, it leaves us wondering what the heck just happened. Was it something I said (or didn’t mention or was supposed to mention)? Was it something I did (or didn’t do or did but not correctly)? If not me, then who or what was it? Was it another family member? A friend? Her boss? The traffic? Did something happen at work? Was it the weather? Maybe it was a coworker. Or her supervisor. Perhaps it was the cat? Or something she got (or didn’t get) in the mail?

When I found myself in the Scapegoat position, I could literally spend hours trying to figure out why. I wanted and needed to fix it, or at least to understand what had so hugely affected my position within the family. I wanted to attempt to control it and not let it happen again.

A sudden change in family positions is upsetting. These random role reversals affect our sense of observation, decision-making, and self-trust because we never know if the explanation we’re giving ourselves is accurate. And we’re continuously guessing our current standing within the family. And if we’re the Golden Child, we’re also appeasing and pleasing our mom because we don’t want to lose that privilege.

“Narcissistic mothers revel in generating competition between their children and emotionally distancing them from one another.”

Living with a narcissistic mother has been described as “living in a war zone.” Those of us who’ve lived under those circumstances were usually on high alert, in fight-or-flight survival mode, because we had no idea when the next attack or role reversal would happen. It meant we were continuously producing stress hormones like adrenaline and cortisol, so it was a common occurrence to feel confused or experience scattered thinking, have difficulty making decisions, or remember. Eventually, we became emotionally and physically exhausted.

There are other subtle ways that narcissistic mothers attempt to control or manipulate their children:

• Belittling, criticizing, and name-calling
• Patronizing and being condescending
• Publicly or privately embarrassing their children
• Threatening their children in some way
• Ordering their children to do things, taking away their choices
• Controlling money or access to it
• Monitoring and controlling whereabouts
• Exhibiting scary, emotional outbursts
• Acting on jealousy
• Using manipulative or guilt-inducing ploys
• Isolating children from friends, family members, or social connections
• Being indifferent to her children’s needs
• Denying or trivializing feelings

Any combination of these behaviors can result in lowering or destroying a child’s self-esteem and cause them to feel unnecessary fear and shame (McBride 2018).

Why It Happens

Because narcissistic mothers are so controlling, they need to have reasons that explain undesirable happenings, and they insist on having a person to hold accountable. This phenomenon is known as scapegoating.

When a narcissistic mom protects her ego from her own unlikeable qualities, she “projects” them onto the Scapegoat child. There is a risk of neglect, maltreatment, abuse, blame, shame, or even physical violence to these children as a result. She’ll play a game of “whose fault is it? I know it’s not mine” (Brenner et al. 2018). The scapegoating practice happens in dysfunctional families, with the role of the scapegoat being either temporary or permanent. The scapegoat is the “fall guy,” the person who gets blamed for offenses and injustices that happen to anyone in the family. Family members, except for the narcissistic mom, often take turns playing the scapegoat role, and at any given time, the mom determines who the scapegoat is.

Tactics like scapegoating are all attempts of the mother to maintain control. When a narcissistic mom feels like she’s losing control over her kids, she will often lash out in vengeful ways, subtly or with direct hostility. Narcissistic mothers are highly reactive to any threat or challenge to their power. They have a sense of entitlement, ownership, and possession of their kids.

More Manipulative Tactics

There is a multitude of ways that a narcissistic mother can emotionally injure her children. I believe these behaviors are the result of other, often unrelated issues, such as:

1. She’s not articulate or doesn’t have a strong vocabulary, so she’s not able to accurately express or describe what she’s thinking or feeling.
2. She doesn’t know how to identify her emotions.
3. She hasn’t had an emotionally healthy upbringing, or she hasn’t witnessed emotionally healthy relationships.
4. She’s emotionally immature and can’t regulate her emotions.
5. She hasn’t personally experienced or learned strong parenting skills.

Narcissistic mothers manipulate and control their children in a variety of ways:

• Withholding affection, affirmation, validation, attention, encouragement, praise, and other self-esteem building behaviors
• Exhibiting intense and scary displays of emotion and drama (“narcissistic rages”)
• Verbally abusing them with insults, criticism, and name-calling
• Threatening violence (may or may not be carried out)
• Maintaining a victim mentality
• Rejection
• Lying
• Giving the “silent treatment” as a form of punishment
• Exercising a “selective memory”
• Gaslighting to control perceptions and memories

I’m personally familiar with all of these tactics. Gaslighting is the one that harmed me the most. It’s an extremely emotionally and mentally destructive form of manipulation.

Even though most of the above-listed behaviors are not physically hurtful, each one can activate the pain centers in the human brain. Research in the field of neuroscience shows us that even perceived rejection activates the area of the brain where pain is felt (Eisenberger et al. 2004). The point is that verbal abuse, threats, rejection, and other forms of emotional mistreatment do hurt us.

“Stirring the Pot” (Triangulation)

A narcissistic mother revels in generating competition between her children and emotionally distancing them from one another. These moms enjoy creating distrust, doubt, insecurity, competition, and resentment between siblings. As I’ve mentioned, this is called triangulation. It’s also a manipulative tactic, used to control information or interactions between individuals.

A therapist once suggested that triangulation was a form of entertainment for my mom. She liked creating drama. She’d stir up trouble, then sit back and enjoy the show. For example, my mom would say one thing to me, putting a specific person in a negative light, and then she’d provide a slightly different version, with me as the “bad guy,” to the other person. When we sensed that something negative was happening between us, but not of our own doing, the other person and I began communicating directly with each other. We compared the different versions of my mother’s stories and soon came to realize that we were being manipulated seemingly for my mother’s amusement. I informed my mother that we were aware of what she was doing. Of course, she flipped the scenario, instantly becoming the innocent victim, but the triangulation stopped pretty much immediately.

More on Triangulation later.

Tools for healing:

Conscious awareness:  Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions. Practice mindfulness.

Understand the Narcissistic Cycle of Abuse

Learn about setting boundaries 

Learn about codependency and maladaptive coping skills

Learn about Narcissism Awareness Grief

About the author

As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn and recover. 

Her books and articles are the results of her education, knowledge, and personal insight regarding her own abusive experiences and subsequent recovery work. She is no longer a practicing Social Worker, Counselor, Program Manager or Advocate, nor is she or has she ever been a licensed psychologist.

Diane is an experienced advocate, speaker, and writer on the topics of domestic violence, abuse, and family dysfunction. Currently, she writes about toxic relationships and recovery tools. Diane holds a Bachelor of Arts degree in Psychology and has worked in numerous fields, including domestic violence and abuse. She also holds a Master of Science degree in Information Technology.

Currently, Diane runs her own website design company, Image and Aspect, and writes articles and tutorials for Tips and Snips, her inspirational blog for creative people. She continues to learn and write about Emotional Healing.

This website is intended for informational purposes only and is not a substitute for professional therapy.

Why is codependency something to be healed?

Codependency is a form of self-abandonment. Instead of focusing on our lives, goals, issues, and our “stuff,” we focus on others and look for validation and approval from them. Other’s needs come first, and ours come last. Living like this can cause codependent individuals to become depressed or anxious or experience panic disorders. And because we abandon ourselves, we may doubt ourselves, have low self-esteem, low energy, feelings of helplessness, hopelessness, powerlessness, defeat, and low self-worth. When we have low self-worth, it’s natural to feel that we’re not worthy or good enough to ask for what we want or need. Instead, we might learn to get our needs met by manipulating people or consequences. We may discover that we feel worthy or good enough when we accept responsibilities that aren’t ours. As we mature, in order for us to feel emotionally or physically safe, it can feel natural and necessary for us to control as much of our environment as possible.

When we spend more time emotionally taking care of or focusing on others than ourselves, trying to control their behavior, how they perceive us, or the consequences of their choices, we have become codependent. When we take responsibility, blame, or make excuses for their harmful or hurtful behavior, we have become codependent. When we rely on others for our sense of identity, approval, or validation, we have become codependent. If we are focused on someone’s life, goals, issues, and “stuff,” instead of our own, we have become codependent. If their needs come first, and ours come last, we have become codependent.

If you are an “action taker” and a “do-er,” you might be a codependent.

The stages of becoming codependent

Codependency exists on a continuum, from mild to severe. There are three stages in the development of codependency: the loss of self, the need to appease someone important to us, and the need to control the consequences of the other’s behavior. Let’s talk about each of those.

Loss of self: This early-stage of codependency looks like we’re paying an increasing amount of attention to someone else. We may monitor their moods, become hypervigilant, and feel a strong desire to please them. In this phase, we deny or rationalize their problem behaviors and fabricate explanations that maintain our sense of safety. We may endure gaslighting because our focus is on keeping them calm and minimizing verbal or physical attacks, or some other problematic behavior. We are as invisible as possible. We learn that we don’t matter.

Need to appease: This stage takes increased effort as we continue denying or minimizing the more painful aspects of a relationship. We likely feel anxious, guilty, and ashamed, but we purposefully hide these feelings from ourselves and others, along with our relationship problems. We may withdraw from other relationships and activities we enjoy. Our self-esteem decreases, and we continue to compromise ourselves to maintain a semblance of stability or predictability. Our focus is on taking someone’s “emotional temperature.” We learn to adjust our behavior and expectations according to what we sense is happening with them. We may feel angry, disappointed, unloved, or unimportant when we’re in this phase of codependency. We may begin using other maladaptive coping behaviors, including eating, bingeing, self-harming, stealing, engaging in risky sexual activity, or abusing substances.

Need to control consequences: In late-stage codependency, emotional and behavioral symptoms start affecting us. We may experience health issues like stomachaches, nightmares, headaches, muscle pain, tension, and TMJ. Self-esteem and self-care are almost nonexistent at this point, replaced by feelings of hopelessness, helplessness, anger, resentment, and overall unhappiness. We may begin to feel more symptoms of C-PTSD if we live with repetitive traumatic events.

When we’re in healthy relationships, we don’t feel obligated to help others avoid their naturally occurring consequences. Instead, both parties understand that outcomes should be experienced by the person who’s responsible for causing them.

Adult children

When we develop codependent coping skills as children, we will more than likely take them with us into adulthood, if we haven’t learned healthy ways of coping. If we became codependent as children, we were probably caretakers for other adults or siblings. We were likely required to mature quickly and take responsibilities that were not age-appropriate. When it felt unsafe for us to be around our caretaker, we learned to tiptoe around the instability. We learned to “put-up and shut-up.” We monitored moods and responded accordingly, we noticed behavioral patterns, and we became very good at predicting behavior. We learned how to take the initiative in making someone else’s life easier or better so we could feel a sense of stability and safety. We became accustomed to doing things for them and others that they could do for themselves. Controlling our environment became equivalent to feeling safe.

Letting go of and no longer controlling the outcomes and consequences of someone else’s actions are some of the first steps in healing codependency.

As codependent adults, we spend time thinking about how to please and caretake others while our own social, professional, and personal responsibilities get neglected. We continue focusing on others despite the problems it creates. Because we still desire love, connection, and affection, we will continue compromising ourselves, emotionally caretaking and chasing after love and affection, while settling for crumbs and feeling unloved, unseen and not good enough. These behaviors eventually affect our ability to have healthy, mutually satisfying adult relationships. Because we feel confused, distrustful, hesitant, disoriented, and emotionally exhausted, we often find ourselves searching for answers and explanations as to why we feel this way.

We may also seek out individuals who fit with our codependent personality. Codependency lends itself nicely to all kinds of unhealthy relationships. It wouldn’t be unusual to find ourselves in relationships involving alcoholism, substance abuse, verbal or physical abuse, and mental illness, including narcissism. Those who have experienced childhood trauma or abuse may eventually find themselves in abusive, toxic, or less-than-satisfying adult relationships. It makes sense: this toxic person’s behavior and way of relating to us seem familiar, and we already know our role and what’s expected of us within the relationship.

As codependents, we try forcing ourselves painfully into a mold that we will never fit into. And we repeatedly try to become someone else’s idea of who we should be. Not knowing details about yourself that you know about other’s in your life, like favorite foods, music, authors, etc. are the result of an other-directed, other-focused upbringing.

Codependents enjoy offering suggestions and advice even though they haven’t been asked for them. If we’re codependent, we feel responsible for people and issues that aren’t our responsibility. If we don’t attempt to help, fix, or control, we often feel guilty or ashamed. It feels wrong or selfish when we don’t jump in, take charge, or assist others who seem to be struggling. It feels wrong not to help even when they haven’t asked for our help. We feel that somehow it’s our job to take action, take over, and fix. We often feel the need to make excuses for others’ mistreatment of us or their poor behavior in general. We explain and justify to ourselves why it’s OK for them to do so. We often take the blame or minimize and deny the pain they cause. We codependents are famously known for our discomfort with saying, “no.”

If we’re codependent, we most likely don’t have boundaries. We’ll overexplain and defend ourselves because we want to been seen, affirmed, validated and understood. We’ll continuously seek affirmation outside of ourselves to feel “good enough” or like we matter. Others often describe us as needy, “clingy,” or insecure.

How to know if you’re codependent

Are you codependent?

• Have you taken actions that prevent someone from feeling or experiencing the consequences of their choices?
• Have you tried to control the outcome of a particular situation or event?
• Have you taken responsibility for someone’s actions or poor choices?

When you take responsibility (or accept blame or make excuses) for someone’s harmful or hurtful behavior, it “enables” them to keep doing it. (a) You’ve taken all the responsibility away from them and placed it on yourself, and (b) there are no negative consequences from which they can learn.

• Do you do things for other’s that they could do for themselves?

Although it often feels right to take care of others, we’re often left feeling taken advantage of or resentful. So, if you feel resentful about something you did or are doing for someone, it might be that you’re using codependent behavior.

• Have I/do I try to manage or control someone or their choices?
• Have I taken on responsibilities that aren’t mine?
• Have I ever been called “controlling” or a “control freak?”
• Do I take care of others by cleaning up their messes, both figuratively and otherwise?

Codependency includes behaviors like the ones listed below. How many of these do you notice in yourself?

• Being preoccupied or concerned with the needs of others
• Placing a low priority on your own needs
• Being attracted to needy or emotionally unavailable people
• Believing that you have to be in a romantic relationship before you your life feels meaningful
• Trying to control another’s behavior
• Feeling incapable of ending a harmful or toxic relationship
• Trying to please everyone even though you know you’ll feel resentful
• Not taking time for yourself, or ignoring your self-care
• Fearing for another’s safety but being willing to risk your safety
• Shielding someone from the consequences of their actions
• Taking responsibility for how another person feels
• Taking responsibility for what another person does
• Trying to fix someone’s problem when they haven’t asked you to
• Helping because it makes you feel better
• Feeling like your life is full of unwanted drama

Healing codependency

Healing requires acknowledging your pain without letting it define you. Our wounds have left scars that will always be with us. But when we start healing and moving forward, the scars fade over time, hurting less, becoming less obvious, and we can truly heal and move forward. Healthy coping mechanisms help us to make sense of confusing or threatening life experiences and to respond appropriately in wholesome ways. When we use healthy coping skills, we’re able to “reframe” unpleasant events in a way that is healthier for us and feels better too. Reframing is a step in the healing process.

When we’re free of codependent thinking and coping, we will understand and accept that we’re separate and complete beings. We have a strong sense of self, and our boundaries are squarely in place. We feel comfortable continuing to set new boundaries that keep us healthy, happy, and safe. We don’t feel any need to justify, explain, or make sense of another person’s behavior, to ourselves or anyone else. We understand that other’s choices and actions are their responsibility, not ours. People are entitled to have thoughts and feelings about you that are incorrect. It’s not your job to correct their thinking. They will see you the way they see you. If you argue with them, defend yourself or get emotional, you will become drained, while they are being recharged.

Once you have healthy boundaries in place, you will experience a shift in your emotions. You may start to notice that your sense of safety, security, and control, no longer need to come from people-pleasing and manipulating outcomes. Instead, they’ll come from your boundaries.

Living as a codependent means that we’re not going to get our needs met, yet asking for anything on our own behalf feels wrong, imposing, excessive, or selfish. We’re afraid of dissatisfying others. If we disappoint anyone, it often leads to feeling guilt and shame, yet we continually look for someone to please. We make excuses for their poor behavior or mistreatment of us, minimizing the pain they cause. Holding on to this mindset and behavior pattern will attract dysfunctional people to us.

It helps to take a pretty deep and fearless dive into what’s actually going on with our thoughts and behavior. When I was ready, I began looking at how I chose to spend my time, noticing who benefited from it and who did not. I started to see it when I took care of others’ needs and ignored or denied my own. I asked myself why I made the choices I did. Little by little, I learned to live in awareness, with intention. (Not always, but more and more often!) My negative self-talk once enforced my belief that everyone’s needs were more important than my own. I started changing the self-talk, and I questioned, then changed, those limiting beliefs.

Some of the other steps I took to break free of codependency in addition to self-awareness were: living in the moment, focusing on one day at a time, building a network of emotionally healthy people and letting go of ones who weren’t, and prioritizing self-care. As I learned to become aware of my codependent thinking and behaving, I was better able to let go of my desire to control outcomes, no matter how good my intentions were. I got comfortable watching friends and loved ones deal with the consequences of their poor choices. I had to sit still and stay uninvolved when they made poor decisions, even if it hurt them or cost them money or relationships. I learned to give them the freedom and dignity to make their own choices and to deal and learn from the outcomes on their own. I learned to stop fixing and rescuing. I learned how to detach with love, set boundaries, and focus on self-care.

Setting boundaries, saying “no,” and letting others learn their life lessons “the hard way” became a few of my goals. I started to see my role in creating trauma bonds, and I learned how to break those bonds. It was a slow, deliberate, and sometimes painful process.

Tools for healing:

Conscious awareness:  Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions.

Practice mindfulness

Self-care: We can only choose to focus on and be responsible for ourselves, our own thoughts, actions, and behavior. The good news is that we can change ourselves with patience, persistence, and practice. We can take responsibility for getting our needs met, instead of waiting for someone to change or meet our needs for us. We are in control of ourselves and no one is responsible for us but us.

Learn about letting go of what you can’t control, by using loving-detachment

Learn about expectations

Learn about setting boundaries 

About the author

Diane Metcalf is an experienced advocate, speaker, and writer on the topics of domestic violence, abuse, and family dysfunction. Currently, she writes about toxic relationships and recovery tools. Diane holds a Bachelor of Arts degree in Psychology and has worked in numerous fields, including domestic violence and abuse. She holds a Master of Science degree in Information Technology.

As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, she has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn and recover. 

Her books and articles are the results of her education, knowledge, and personal insight regarding her own abusive experiences and subsequent recovery work. She is no longer a practicing Social Worker, Counselor, Program Manager or Advocate, nor is she or has she ever been a licensed psychologist.

Currently, Diane runs her own website design company, Image and Aspect, and writes articles and tutorials for Tips and Snips, her inspirational blog for creative people. She continues to learn and write about Emotional Healing.

This website is intended for informational purposes only and is not a substitute for professional therapy.

The effects of self-neglect

If we ignore our need to eat, deal with anger, be with people or sleep, we create an unhealthy emotional environment for ourselves where it’s impossible to thrive. When we’re in that unhealthy emotional environment, we may think negatively, have a sour outlook, fail to see obvious choices, make poor decisions, forget, withdraw, push people away, or stop socializing. We may stop enforcing our personal boundaries or lapse back into codependent behaviors.
Neglecting ourselves in order to take care of someone who’s capable of their own self-care can make us ill. We need to pay attention to what our bodies are telling us and then redirect the focus back to ourselves.

Using the acronym HALT is an excellent way to check in with ourselves. Redirecting our focus, paying attention to and meeting our own needs are necessary steps to take when learning to break free from codependency.

When we neglect ourselves, we’re not able to participate in our lives fully. When we let ourselves get run-down, we no longer have the ability to think clearly and so it isn’t possible to make good decisions.

Why self-care is essential

When we learn to take care of ourselves, life feels better. When we make the effort to take care of our needs because we feel worthy of taking care of ourselves, our self-esteem improves. Our beliefs about what we should hang onto, and what we should let go of, start to change, and we start setting healthy boundaries. We start to understand what’s our responsibility and what’s not. Part of the process is having a quick and easy way of checking- in to see what we need and then giving it to ourselves.

Remember that airline mandate about putting on your own oxygen mask before attempting to help others with theirs? In the same spirit, ensure that your self-care commitments are at least as important to you as someone else’s would be. If you don’t take care of you, then who will? No one is capable of caring more about you than you are!

Hungry

Hunger is a sign that we are lacking or in need of something physical or emotional hunger.  Are we hungry for food? Ask yourself: Is my stomach growling? Am I irritable or lightheaded? When was the last time I ate? Physical hunger is associated with food, diet, and nutrition, which are undeniably important aspects of our overall health. 

We are worthy people who require nourishing food in order to be well and thrive. Let’s treat ourselves with kindness.  Take a look at how and what you’re eating and see if there’s room for improvement. 

Maybe we’re feeling emotional hunger. Ask yourself: Am I craving attention, validation, affection, or affirmation? Stop and do a quick self-assessment to figure out what you need. If it’s validation, validate yourself. If it’s affirmation, affirm yourself. If it’s attention or affection, find ways to give those to yourself.

Angry

When we’re angry, our brain is flooded with chemicals meant to activate our “fight or flight” response. So if we’re feeling angry, it’s easy to overreact and our behavior will almost certainly be out of proportion to the actual event that triggered it. 

Anger is a secondary emotion, meaning that there is always an emotion that we feel first, for a fraction of a second. It’s that first (primary) emotion that triggers the anger. 

So when we’re angry, it’s important to stop and figure out not only what triggered the anger, but what the primary emotion was in the first place. 

For example:

Let’s say that you suddenly find yourself angry because you feel disrespected. If you look closely enough, you may find that the first trigger was a spoken message. Someone just said words to you that started the whole thing. Those words caused (“triggered”) an emotionally sensitive belief to re-surface, a belief like “I’m not good enough“ or “I’m not important.”

The “I’m not good enough/I’m not important” belief is loaded with feelings that were the first emotions that you felt for just a split-second. Those feelings triggered the anger.

To summarize:

• The first trigger was spoken words.
• The second trigger was feeling “not good enough/not important”.
• “Not good enough/not important” triggered the anger. The words that were spoken to you did not trigger your anger.

It’s really fascinating, isn’t it?

Stories

The “not good enough/I’m not important“ beliefs are stories we repeatedly tell ourselves. We have LOTS of stories. They’re often on autoplay! We can catch ourselves when we start hearing those narratives and turn them off. We CAN learn to control what we tell ourselves! We’ll definitely talk more about that in the future. For now, try to start looking deeper when you get angry. See if you can find the primary emotion and the trigger that caused it. Start making a list of your triggers! You’ll learn some interesting things about yourself and you’ll start seeing patterns. Eventually, you’ll be able to devise a strategy to use when the triggers present themselves again in the future. 

Lonely

When we feel lonely it’s often because we feel like we don’t fit in or belong, or we think that people won’t accept us, or understand us or our current situation. Sometimes it’s because we’ve withdrawn from the fear of being criticized or judged, or even worse, rejected.

Loneliness leads to isolation and isolation is often a maladaptive coping mechanism. Trying to fix loneliness by using self-destructive behaviors like drinking, binge eating, shopping, or gambling doesn’t solve the problem. Those behaviors will just create new problems.

The cure for isolation (and loneliness) is to be willing to be vulnerable and reach out to others to make a connection.

Learn more about isolation here.

Tired

When we’re tired or sleepy, we’re extremely vulnerable to making poor choices because our brains aren’t functioning optimally. Maintaining healthy sleep cycles and routines are essential for both physical and mental health.

When we’re sleep-deprived for whatever reason, it’s not the time for making decisions or having important conversations. If you find yourself tired and you have an important meeting to attend or an important decision to make, postpone it if possible until you’re better-rested.

In a nutshell:

Using the acronym HALT or The HALT Method is a simple (but not always easy) way to foster mindfulness and self-awareness. Both mindfulness and self-awareness are vital to insight and personal growth, and personal growth allows us to live a happier and more fulfilling life. 

Try using The HALT Method to foster better self-awareness and to remind yourself to practice good self-care. 

Tools:

• HALT: Checkin with yourself to see if you’re Hungry, Angry, Lonely or Tired. Give yourself what you need.
• Conscious awareness:  Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions.
• Progress not perfection: Let’s give ourselves credit and just enjoy being human! No one is perfect. People just like to pretend they are.
• I’m in control of me. We can only choose to focus on and be responsible for ourselves, our own thoughts, actions, and behavior. The good news is that we can change ourselves with patience, persistence, and practice. We can take responsibility for getting our needs met, instead of waiting for someone to change or meet our needs for us. We are in control of ourselves and no one is responsible for us but us.
• Understand the Narcissistic Cycle of Abuse
• Set boundaries 
• Learn about codependency
• Learn about letting go with loving-detachment

About the author

Diane Metcalf earned her Bachelor of Arts degree in Psychology in 1982 and a Master of Science in Information Technology in 2013.

She has held Social Worker, Counselor and Managerial Positions in the fields of Domestic Violence and Abuse, Geriatric Healthcare, Developmental Disabilities, and Reproductive Health. She is an experienced Advocate and Speaker on the topics of Domestic Violence and Abuse and has been a guest on Lockport Community Television (LCTV), sharing her knowledge and experience regarding Domestic Abuse with the local community. In addition, she experienced Maternal Narcissistic Abuse and has been involved in other toxic relationships. She purposefully learned (and continues to learn) appropriate coping skills and strategies to live happily. She shares those insights here.

Her books and articles are the results of her education, knowledge, and personal insight regarding her own abusive experiences and subsequent recovery work. She is no longer a practicing Social Worker, Counselor, Program Manager or Advocate, nor is she or has she ever been a licensed psychologist.

Currently, Diane runs her own website design company, Image and Aspect, and writes articles and tutorials for Tips and Snips, her inspirational blog for creative people. She continues to learn and write about Emotional Healing.

This website is intended for informational purposes only and is not a substitute for professional therapy.

I wasn’t able to lovingly detach until I learned about codependent behavior and setting healthy boundaries. Even after becoming familiar with it, exercising loving detachment was anxiety-provoking because it was outside my comfort zone. So I decided that to get comfortable with it, I would take any appropriate opportunity to lovingly detach when one presented itself.

Working on self-care isn’t important when we’re codependent, but eventually, I became comfortable with using loving detachment as a form of my own self-care. 

Paradigm Shift

When we establish healthy practices (such as boundary setting) in our daily lives, we begin developing healthy new perspectives and attitudes. We start feeling a little differently about ourselves and others. We may see ourselves as autonomous individuals for the very first time. We may see separateness and uniqueness as positive and valuable attributes. We start recognizing our personal strengths and using our personal power. We tentatively believe that we’re not responsible for other peoples feelings or for fixing their problems. We learn that we have our own needs and that our lives matter. We acknowledge that isolation isn’t good for us and that “connection” requires proactive behavior, like reaching out. We start trusting and become more willing to be let ourselves be vulnerable. We begin taking emotional risks and sharing our private stories.

If you’re familiar with The Toolbox blog, or if you’ve been actively engaged in personal growth, recovery or healing work, then you’re already familiar with concepts like codependency, boundaries, isolation, self-care, mind-reading, and expectations.

And all of those bring us to the concept of “Loving Detachment.”

“Detachment” sounds negative, doesn’t it? And how can detaching from a person possibly be a “loving” thing? If you’re confused, don’t worry. I was too.

Let me start by telling you what loving detachment is not.

Loving detachment isn’t mean, harsh or selfish. It’s not an “either/or” mentality; it’s not yes we’re doing it today and no we’re not doing it tomorrow. It’s not something that we turn on and off. It’s a way of “being.”

It isn’t aggressive, rather it’s compassionate and kind.

Loving detachment is a type of healthy boundary. 

Detachment Styles

The kinds of detachment I’ve outlined here are taken directly from conversations I’ve had and from my own experiences. I’m sure there are types of detachment that I haven’t experienced and that I don’t know about, so this is not an exhaustive list. If you have experience with a detachment style that I haven’t mentioned, I’d love to hear from you about your experience.

There are several theories out there about various detachment-styles, but I’m not going to use those here.

Instead, let’s see if we’ve used any of the following four detachment styles with our qualifying person.

Numbing detachment

When we numb ourselves to avoid feeling pain, we usually do it by using something to assist us in “shutting down” emotionally. “Numbing”  includes “escapism” and using avoidance-behaviors. Numbing-out involves distracting ourselves with activities like cleaning, reading, social media, binge-watching TV, or immersing ourselves in church, school, eating, drinking, shopping, or community service.

None of these activities are wrong or hurtful, yet they can be used maladaptively. When we use numbing behaviors we’re not intentionally trying to be mean or hurtful, but it can happen. Numbing-out is all about protecting ourselves but if we’re not careful, it could hurt others.  

Pretty much any activity can be used to distract, escape, avoid and numb. When we want to immerse ourselves in an activity, let’s remember to take a look at our motives and see if we’re actually avoiding or numbing. Is the activity a way for us to evade a person, painful circumstance or memory?

Angry detachment

First of all, it’s important to understand that anger is a secondary emotion. There’s always a primary emotion felt before anger is felt, and that first emotion triggers the anger. It’s so fleeting that oftentimes we don’t even notice that first emotion. For example, if I suddenly become angry at someone because I feel they disrespected me, more than likely the anger I feel was triggered by a primary feeling of unimportance. The feeling of unimportance is the emotional “trigger.”

So angry detachment is a reaction to a trigger. When we detach in anger, we often feel like saying something nasty or hurtful, or we feel like doing something destructive or vengeful. Sometimes we actually take those actions rather than just feel them.

Angry detaching feels like an attempt to control. It feels like it’s the “last straw”. It’s when we realize that our former attempts at controlling or manipulating aren’t working.

It has a punishing vibe to it. “We’ll show THEM!” Outwardly we give the appearance of being emotionally detached because we make ourselves unavailable; we physically or emotionally “walk away”, we don’t take their calls or respond to texts. We may even actively ignore the person when they’re nearby.

But inwardly we continue worrying, thinking, and obsessing about them or their behavior. We know what’s going on in their lives because we talk to others who know them or we stalk social media. We haven’t really detached. We’re punishing and manipulating them with our anger and silence, but because we’re not interacting with them, it feels like detachment.

Apathetic detachment

Apathy (or indifference) involves suppressing all feelings of interest or concern, and it takes the idea of detachment to an extreme. When we’ve detached with apathy, we no longer acknowledge the person at all. It’s as if they don’t exist! We couldn’t care less about them and we don’t want to hear about or have anything to do with them.  

A therapist friend once asked me  “what is the opposite of love?” and I responded “hate.”  He replied “most people would agree with you, but no. The opposite of love is indifference.” Mic drop. Boom.

Using apathy or indifference as a way of detaching is maladaptive and it can cause irreparable damage to a relationship. In fact, the degree to which indifference exists in a marriage can accurately predict the probability of divorce.

Loving detachment

When we emotionally distance ourselves from a situation and it’s consequences with the understanding that the person is entitled to make their own choices and deal with the consequences, we’re lovingly detaching. With loving detachment, we take the focus off them and put it on ourselves. We feel compassion for the person but we focus on ourselves and we feel at peace about whatever happens next. 

Loving detachment is judgment-free and it allows us to intellectually, emotionally and compassionately separate the person from their behavior. It means that we understand that the person and the behavior are two separate things. We can choose to love the person and feel compassion for them while simultaneously despising their behavior. We emotionally or physically distance ourselves from their behavior not to punish or control them, but as a demonstration of self-care. 

As with boundary-setting, there is no need to discuss your intent to detach or to get permission, and they do not need to agree to it. Sharing your intent to detach with them may remove punitive overtones and it’s a respectful thing to do, but it’s not necessary. Whether you inform or not is up to you. But if you choose to inform, remember that it’s just that: information. It’s not a threat or an ultimatum issued as an attempt to gain control. Remember to check your motives when informing your person about your intent to detach.

Why Me?

You may be asking “But why do I need to be the one to do all this work? Why can’t THEY just change or shape-up or get-their-act-together?”  Well, that would be great if it happened, wouldn’t it? If they would just change their behavior and do what we want or expect, our lives would be so much nicer, right?

But, as we’ve probably figured out, that’s not the way it works.

We can’t control other people. The way their behavior affects us isn’t about THEM, it’s about ourselves. Take a pause to think about that for a minute. This is about us. It’s about controlling our own choices.

When I feel the need to detach, I find it helpful to accept and validate myself first, including my thoughts and my feelings. Then I commit to maintaining my focus and productivity by concentrating on only myself and my life.  Doing these puts me in the right frame of mind to lovingly detach. There’s no anger, no fear, no need to go numb or to become indifferent. It’s like what my teacher-friends say to their students: “Keep your eyes on your own paper.” I commit to keeping my eyes on my own needs, my own life, focusing on my own work. Easy-peasy. I can do this.

When we view it from this perspective, it’s clear that loving detachment is not  “running away.” Loving detachment is more like “running towards”. When we use loving detachment we are running to ourselves. 

We are separate and whole

Lovingly detaching reminds us that we’re separate people in our own right, with our own likes, needs, feelings, desires, and goals and that we have choices and consequences of our own. It reminds us that we’re not responsible for fixing another person’s feelings or problems. 

In each of the above detachment scenarios, the end result is always the same for us: we emotionally or physically “walk away”; we remove ourselves from the situation. 

The difference between these scenarios is how we feel after we walk. Of the four, loving detachment is the only one that leaves us at peace, no matter what the other person is feeling, doing, or what happens next. 

Detaching this way allows us to drop our need to control the outcome. Shifting the attention to our own lives allows us to focus on our needs, wants, feelings and goals while providing that same opportunity to the other person. (See codependency)  

Tools

• Learn how to set boundaries
• Pause to think.
• Respond rather than react. (Homework: look up the difference and try responding instead of reacting the next time you have the opportunity. See how it feels)
• Practice “Live and let live” and “Not my circus not my clowns.” We can allow others the dignity of making their own (good or bad) decisions and then let them experience the consequences of their choices. When we mind our own business, we are free from the responsibility of rescuing other people.
• How important is this really? A shift in our perspective can help us determine what’s most valuable to us so we don’t get upset over things that aren’t as important.
• Identify your codependent thoughts and behaviors
• Don’t play the game. Drop your end of the tug-of-war rope. There’s no tug-of-war if there isn’t someone pulling on each end.
• Use your voice. Say what you mean and mean what you say. 
• Know when something is your responsibility & when it’s not. Say it nicely, say it with firmness. “No, I’m sorry I can’t do that” or “No, that’s actually something you should be doing for yourself”
• Remind yourself that you’re worthy of being fair to yourself. 
• Remember- “I’m in control of me”. We can choose to focus on and be responsible for ourselves, our thoughts, actions, and behavior. We can change ourselves with patience, persistence, and practice. We can take responsibility for getting our needs met, instead of waiting for someone to change or to meet our needs for us. We are in control of ourselves and no one is responsible for us but us.
• Remember: “We don’t have to attend every argument to which we’re invited.”

About the author

Diane Metcalf earned her Bachelor of Arts degree in Psychology in 1982 and a Master of Science in Information Technology in 2013.

She has held Social Worker, Counselor and Managerial Positions in the fields of Domestic Violence and Abuse, Geriatric Healthcare, Developmental Disabilities, and Reproductive Health. She is an experienced Advocate and Speaker on the topics of Domestic Violence and Abuse and has been a guest on Lockport Community Television (LCTV), sharing her knowledge and experience regarding Domestic Abuse with the local community. In addition, she experienced Maternal Narcissistic Abuse and has been involved in other toxic relationships. She purposefully learned (and continues to learn) appropriate coping skills and strategies to live happily. She shares those insights here.

Her books and articles are the results of her education, knowledge, and personal insight regarding her own abusive experiences and subsequent recovery work. She is no longer a practicing Social Worker, Counselor, Program Manager or Advocate, nor is she or has she ever been a licensed psychologist.

Currently, Diane runs her own website design company, Image and Aspect, and writes articles and tutorials for Tips and Snips, her inspirational blog for creative people. She continues to learn and write about Emotional Healing.

This website is intended for informational purposes only and is not a substitute for professional therapy.

In the beginning

When we grow up in a home environment that lacks nurturing, anytime we take care of or focus on ourselves, we consistently receive feedback that we’re self-centered or selfish. Sooner or later, self-care becomes uncomfortable for us.  “Selfish” doesn’t align with our self-image of being a self-sacrificing “helper”. So we begin to judge ourselves for taking time to do things we want, need or enjoy. Eventually, we leave these things out of our lives. We actively ignore our own self-care. Everyone else’s wants and needs become more important than ours. Others become more important than ourselves

Ultimately, we become adults who enjoy “helping” others by telling others what to do. We do this even though they haven’t asked us for our opinion or for our help. We actually believe that we know better what’s right for that person and their life! We love it when we feel needed and we’re attracted to people who need us a LOT. Our self-image and self-esteem are now connected with monitoring others and proactively “helping“ them with their issues and problems.

Helping and fixing feels good, and as full-fledged codependents, we get a lot of satisfaction from living this way. Codependency also stirs up a lot of drama. And drama is exciting, isn’t it?

Are you codependent?

How do you know if you’re using codependent behavior when you relate to others? Well…..have you taken actions to prevent someone from feeling the consequences of their choices? It feels like we’re being really helpful when we do that, doesn’t it? But it’s not helpful. It’s actually quite the opposite.  Ask yourself: am I trying to control the outcome of this situation? If the answer’s yes, it’s likely that you’re using codependent behavior.

Codependent behavior often leaves us feeling resentful. So, if you feel resentful about something you did or are doing for someone, it might be because you’re using codependent behavior, also known as “enabling”.

Adult codependents have been brought up to emotionally care-take others. As kids, we were caretakers for our siblings, and sometimes even for our own parents. Often, we were required to “grow-up” quickly and take responsibilities that were not age-appropriate. If it felt unsafe, we learned how to tippytoe around and how not to upset anyone. We learned how to become invisible and stay “under the radar.” We learned how to monitor other people’s behavior and moods. We learned how to be proactive and meet other people’s needs so that WE could feel a sense of stability and/or safety.

Now, as adults, we’re “people-pleasers” who spend our time finding resolutions for other people’s problems. And we’re proactive! We observe other’s to see what we can do for them.

We become attracted to someone’s potential. And guess what? We have emotional, physical and even financial resources to give them, to help them reach that potential! And we’re willing to give our all. And give it we will! They become our personal “do-it-yourself” project.

We become preoccupied with helping them overcome their problems and obstacles. We feel needed and it feels good because we NEED to be needed!

Managing and “fixing” other people is just one aspect of codependency. Although it often feels good to care-take, we’re often left feeling taken advantage of or resentful. Why is that?

It’s because no one has asked us to fix their problems or their life or to shield them from the consequences of their actions. Deep down we know this. I think deep down we know that what we’re doing is unhealthy and that our focus needs to be on our own lives, but we aren’t comfortable doing that. Or we just don’t know how.  

I learned that I was exercising codependent behavior at a time in my life when I was actively “fixing” aspects of peoples’ lives when they hadn’t asked me to. I was also putting everyone else first, taking care of everyone’s needs even when they hadn’t asked me or expected it. I didn’t put myself on my own “to do” list. I felt exhausted, used, angry and resentful. Continuing to live this way didn’t make sense.

I needed to break this cycle, yet I didn’t know how. Eventually, I learned to “let go” of my controlling behaviors and to allow people the opportunity to feel the consequences of their own actions. This was extremely uncomfortable for me at first, and I often felt guilty for not “doing my job” of jumping in and “helping”.

Then someone told me that I needed to consider that when I get in-between someone and their rightful consequences, I may be interfering with their karma and with the life-lessons intended for them. Wow! I thought about that. With a lot of self-reflection, self-control, and practice, I became much more comfortable backing-off. It became second nature to allow others the dignity to address their own problems and the opportunity to feel the natural consequences of their choices. It got a LOT easier to do as time passed. Now I consciously live this way.

Other codependent behaviors

Robert Subby defines codependency, in his book Co-Dependency, An Emerging Issue, as “an emotional, psychological and behavioral condition that develops as a result of an individual’s prolonged exposure to, and practice of, a set of oppressive rules -rules which prevent the open expression of feeling as well as the direct discussion of personal as well as interpersonal problems.”

Codependency includes behaviors like :

• Being preoccupied or concerned with the needs of others
• Placing a low priority on our own needs
• Being attracted to needy and/or emotionally unavailable people
• Believing that we have to be in a romantic relationship before we consider our lives worthwhile
• Trying to control another’s behavior
• Feeling incapable of ending a negative or toxic relationship
• Trying to please everyone even though we know we’ll feel resentful
• Not taking time for ourselves, ignoring our self-care
• Fearing for another’s safety but being willing to risk our own safety 
• Shielding someone from the consequences of their actions
• Taking responsibility for how another person feels
• Trying to fix another person’s problem when they haven’t asked you to
• Wanting to help or fix others because it makes US feel better
• Feeling like our lives are full of unwanted drama

Living as a codependent means that we’re probably not going to get our needs met. Asking feels like imposing.

What are your codependent behaviors?

• Have I/do I try to manage or control someone else’s life?
• Have I taken on responsibilities that aren’t mine?
• Have I been called a control freak?
• Do I “Take care of” others by “cleaning up” their problems?
• Do I keep others from dealing with the consequences of their actions?
• Do I do things for others that they can and should do for themselves? 
• Keep going. Add more to the list!

If we’re codependent, we can learn appropriate ways to change this.

Tools: 

• Remember: We don’t need to attend every argument to which we are invited. 
• Use your voice. Say what you mean and mean what you say. 
• Give others the dignity to make their own choices and mistakes and allow them the opportunity to learn from them. 
• Listen & empathize with someone’s problem or pain without trying to fix it.
• Trust that they’ll be OK without your help. 
• Set some healthy boundaries 
• Use loving detachment
• Do things that you enjoy and that make you feel cared for. Taking care of ourselves and enjoying life is not selfish. 
• Help others but wait to be asked. Waiting for the Ask is uncomfortable, but we can do hard things.

You may also like these resources:

Toxic Undo

The Toolbox

The Journey

What are expectations?

Setting personal boundaries

About the author

Diane Metcalf earned her Bachelor of Arts degree in Psychology in 1982 and a Master of Science in Information Technology in 2013.

She has held Social Worker, Counselor and Managerial Positions in the fields of Domestic Violence and Abuse, Geriatric Healthcare, Developmental Disabilities, and Reproductive Health. She is an experienced Advocate and Speaker on the topics of Domestic Violence and Abuse and has been a guest on Lockport Community Television (LCTV), sharing her knowledge and experience regarding Domestic Abuse with the local community. In addition, she experienced Maternal Narcissistic Abuse and has been involved in other toxic relationships. She purposefully learned (and continues to learn) appropriate coping skills and strategies to live happily. She shares those insights here.

Her books and articles are the results of her education, knowledge, and personal insight regarding her own abusive experiences and subsequent recovery work. She is no longer a practicing Social Worker, Counselor, Program Manager or Advocate, nor is she or has she ever been a licensed psychologist.

Currently, Diane runs her own website design company, Image and Aspect, and writes articles and tutorials for Tips and Snips, her inspirational blog for creative people. She continues to learn and write about Emotional Healing.

This website is intended for informational purposes only and is not a substitute for professional therapy.