6 Steps To Becoming Emotionally Independent

"I will be happy when..."

Insert anything you would like to happen. Have you ever made a statement like this?

Emotional independence is the ability to regulate your emotions and still feel good about yourself even when difficult situations present themselves. It is also the practice of being able to regulate your emotions without seeking constant approval, attention, and validation from another person.

One of the downsides to emotional dependence is that when things don't happen in our favor, our mood and feelings of self-worth are likely to be negatively affected. Functioning in this way affects our sense of peace because factors outside of us continually ebb and flow. People's opinions of us are outside of our control.

Those who are emotionally independent typically don't have to look to sources outside of themselves to let them know that they are OK. Of course, it is normal to want to have validation from those we love. But emotional dependence crosses a line when our self-esteem and self-worth depends on how other people are feeling toward us. Emotional independence is the ability to have the balance between paying attention to what is happening outside of you and having some control over your response to those events. With emotional independence, your sense of self remains intact because of your inherent belief in yourself.

Mindfulness is the act of paying attention to the present moment. It's the awareness of what is happening inside of you (thoughts, feelings, sensations) and outside of you (situations and other external factors) without judging them as good or bad. Practicing mindfulness can help you build emotional independence because it can help you increase your awareness around your reactions and responses when things don't happen as planned.

Write down the thoughts and beliefs that keep you emotionally dependent. For example, "I need other people to feel good about me so that I can feel better" or "I need things to go my way so I can feel in control of my life."

When you come across these kinds of thoughts (also known as automatic negative thoughts), practice replacing them with something neutral and adaptive such as "I can handle difficult feelings that come up" or "I am capable of feeling OK with myself despite how someone else may feel about me."

Ask yourself, what are you avoiding by being emotionally dependent on another person? Is it loneliness, sadness, fear of rejection? Pay attention to what lies beneath feeling emotionally dependent on another person and give compassion to the underlying feelings.

Here's what giving yourself compassion might sound like: "It is OK to experience sadness and loneliness. There is nothing wrong with me for feeling uncomfortable with rejection."

Oftentimes, emotional dependence intertwines with being a people-pleaser. This looks like shrinking yourself and shifting your boundaries in order to accommodate someone else.

Practicing self-validation means that you give yourself permission to feel your feelings and are accepting of your thoughts and emotions. Here's what that might sound like: "My feelings make sense. It is OK to feel what I am feeling. I am allowed to set boundaries."

Emotional dependence is when we feel like we can't be OK unless someone else is OK with us. Practicing letting go means releasing the need to control how other people feel about us so that we can be OK with ourselves. By learning to let go of these expectations, we are also taking responsibility for our feelings without making another person responsible for them. This is a true form of acceptance where we can acknowledge that other people are entitled to their own feelings toward us, but this doesn't change the core of who we are and how we feel about ourselves.