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Fraser Trevor Fraser Trevor Author
Title: Codependency is at the heart of all addictions and dissociations
Author: Fraser Trevor
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Codependency is often thought of as a relationship problem . In the past, it was applied to relationships with alcoholics and drug addi...
Codependency is often thought of as a relationship problem . In the past, it was applied to relationships with alcoholics and drug addicts. It is a relationship problem; however, the relationship that’s the problem is not with someone else — it’s the one with yourself. That is what gets reflected into our relationships with others.

Codependency underlies all addictions and dissociational behaviour. The core symptom of “dependency” manifests as reliance on a person, substance, or process (i.e, activity, such as gambling or sex addiction). Instead of having a healthy relationship with yourself, you make something or someone else more important. Over time, your thoughts, feelings, and actions revolve around that other person, activity, or substance, and you increasingly abandon your relationship with yourself.

Recovery entails a 180-degree reversal of this dissociation pattern in order to reconnect with, honour, and act from our core self. Healing develops the following characteristics:
Capability of being intimate
Integrated and congruent values, thoughts, feelings, and actions

Change is not easy. It takes time and involves the following four stages:
Abstinence. Abstinence or sobriety is necessary to recover from codependency. The goal is to bring our attention back to ourself, to have an internal, rather than external, “locus of control.” This means that our actions are primarily motivated by our values, needs, and feelings, not someone else’s. 

We learn to meet those needs in healthy ways.Perfect abstinence or sobriety isn’t necessary for progress, and it’s impossible with respect to codependency with people. We need and depend upon others and therefore give and compromise in relationships. Instead of abstinence, we learn to detach and not control, people-please, or obsess about others. We become more self-directed and autonomous.If we’re involved with an abuser or addict or grew up as the child of one, we may be afraid to displease our partner, and it can require great courage to break that pattern of conceding our power to someone else. 

Awareness...It’s said that denial is the hallmark of addiction. This is true whether you’re an alcoholic or in love with one. Not only do codependents deny their own addiction – whether to a drug, activity, or person – they deny their feelings, and especially their needs, particularly emotional needs for nurturing and real intimacy.You may have grown up in a family where you weren’t nurtured, your opinions and feelings weren’t respected, and your emotional needs weren’t adequately met. Over time, rather than risk rejection or criticism, you learned to ignore your needs and feelings and believed that you were wrong. Some decided to become self-sufficient or find comfort in sex, food, drugs, or work.All this leads to low self-esteem. To reverse these destructive habits, you first must become aware of them. The most damaging obstacle to self-esteem is negative self-talk. Most people aren’t aware of their internal voices that push and criticise them — their “Pusher,” “Perfectionist,” and “Critic.”

Acceptance...Healing essentially involves self-acceptance. This is not only a stage, but a life-long journey. People come to therapy to change themselves, not realising that the work is about accepting themselves.

 Ironically, before you can change, you have to accept the situation. As they say, “What you resist, persists.”In recovery, more about yourself is revealed that requires acceptance, and life itself presents limitations and losses to accept. This is maturity. Accepting reality opens the doors of possibility. Change then happens. New ideas and energy emerge that previously stagnated from self-blame and fighting reality. For example, when you feel sad, lonely, or guilty, instead of making yourself feel worse, you have self-compassion, soothe yourself, and take steps to feel better.Self-acceptance means that you don’t have to please everyone for fear that they won’t like you. You honor your needs and unpleasant feelings and are forgiving of yourself and others. This goodwill toward yourself allows you to be self-reflective without being self-critical. Your self-esteem and confidence grow, and consequently, you don’t allow others to abuse you or tell you what to do. Instead of manipulating, you become more authentic and assertive, and are capable of greater intimacy. 

Action....Insight without action only gets you so far. In order to grow, self-awareness and self-acceptance must be accompanied by new behaviour. This involves taking risks and venturing outside your comfort one. It may involve speaking up, trying something new, going somewhere alone, or setting a boundary. It also means setting internal boundaries by keeping commitments to yourself, or saying “no” to your Critic or other old habits you want to change. Instead of expecting others to meet all your needs and make you happy, you learn to take actions to meet them, and do things that give you fulfilment and satisfaction in your life.Each time you try out new behaviour or take a risk, you learn something new about yourself and your feelings and needs. You’re creating a stronger sense of yourself, as well as self-confidence and self-esteem. This builds upon itself in a positive feedback loop vs. the downward spiral of codependency, which creates more fear, depression, and low self-esteem.Words are actions. They have power and reflect your self-esteem. Becoming assertive is a learning process and is perhaps the most powerful tool in recovery. Assertiveness requires that you know yourself and risk making that public. It entails setting limits. This is respecting and honouring yourself. You get to be the author of your life – what you’ll do and not do and how people will treat you.

This is but a roadmap. Learn all you can about recovery. Join a 10-stage program and begin keeping a journal to know yourself better.The 10 Stages to Recovery lays out a detailed recovery plan with self-discovery exercises, tips, and daily reminders. Your recovery must be your priority. Most important, be gentle with ourself in our journey.
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