Are you feeling overwhelmed in your relationships, constantly second-guessing yourself and wondering if you're doing something wrong? Do you find yourself craving connection one moment, only to pull away the next? Perhaps your relationships leave you feeling frustrated and burnt out. If any of these experiences resonate with you, chances are, you're experiencing the Trauma Triangle.

The Trauma Triangle comprises three distinct roles: the victim, rescuer, and persecutor. These roles illuminate various unhealthy behaviors that may surface within relationships. Understanding the Trauma Triangle can assist you in recognizing patterns that affect your relationships, empowering you to enact positive changes and meet relationship needs in a healthy way.

Trauma Triangle

This particularly occurs in environments where the adults operate within the dynamics of the Trauma Triangle.

Instead of learning healthy emotional expression and conflict resolution skills, children may observe and internalize unhealthy patterns from their role models. These adaptations, while serving as survival skills during childhood, can manifest as detrimental behaviors in adulthood. Now, let's delve into the three primary roles of the Trauma Triangle: the rescuer, victim, and persecutor.

The Rescuer

The rescuer role within the Trauma Triangle is often acted out by individuals who possess a strong desire to help others, often at the expense of their own well-being. Rescuers typically prioritize the needs of others above their own, seeking validation and self-worth through their acts of assistance. They may feel a sense of responsibility or obligation to fix problems or alleviate suffering in their relationships, often becoming enmeshed in a cycle of co-dependency.

Despite their altruistic intentions, rescuers may inadvertently perpetuate dysfunction within relationships by enabling unhealthy behaviors and fostering dependency in others.

Over time, the rescuer may experience feelings of burnout, resentment, or frustration as they neglect their own needs and sacrifice their personal boundaries in the service of others. Breaking free from the rescuer role involves cultivating self-awareness, establishing healthy boundaries, and learning to prioritize self-care without compromising genuine compassion and empathy for others.

The Victim

The victim role within the Trauma Triangle is characterized by a sense of powerlessness, helplessness, and a tendency to perceive oneself as constantly at the mercy of external circumstances or the actions of others. Individuals who adopt the victim role often feel overwhelmed by life's challenges, viewing themselves as passive recipients of adversity rather than active agents capable of effecting change.

In relationships, victims may become enmeshed in a cycle of dependency, relying on others to meet their needs or rescue them from perceived threats or injustices.

While victims may genuinely experience adversity or trauma, the victim role can become a maladaptive coping mechanism that perpetuates feelings of powerlessness and reinforces a sense of victimhood. Over time, individuals in the victim role may become trapped in a cycle of negativity, unable to break free from patterns of learned helplessness.

Breaking free from the victim role involves reclaiming agency and autonomy, developing resilience and coping skills, and reframing one's mindset to focus on personal empowerment rather than passive victimization. It requires cultivating self-awareness, challenging limiting beliefs, and actively seeking support and resources to navigate life's challenges with resilience.

Persecutor

The persecutor role within the Trauma Triangle is characterized by behaviors of control, aggression, and the imposition of power over others. Individuals who assume the persecutor role often display tendencies towards blaming, criticizing, or intimidating others as a means of asserting dominance or avoiding their own feelings of vulnerability.

Persecutors may exhibit behaviors such as aggression, manipulation, or verbal and emotional abuse towards others. They may seek to exert control over their environment or relationships, often using tactics of coercion or intimidation to maintain a sense of power or superiority. In relationships, persecutors may create an atmosphere of fear or hostility, causing those around them to feel belittled, invalidated, or threatened.

Breaking free from the persecutor role involves acknowledging and addressing the underlying causes of one's controlling or aggressive behavior, such as unresolved trauma or feelings of inadequacy. It requires developing empathy and compassion for oneself and others, learning healthy ways of asserting boundaries and expressing emotions, and seeking support or therapy to address any underlying issues contributing to the perpetuation of the persecutor role. Ultimately, breaking free from the persecutor role involves cultivating self-awareness, accountability, and a willingness to engage in genuine self-reflection and personal growth.

Fluidity of Roles

The Trauma Triangle is fluid and when on it we can shift and flow in and out of each of the roles. This fluidity is an important aspect of understanding how the dynamics of the Trauma Triangle play out in our relationships and interactions. Rather than being fixed in one role, individuals can seamlessly transition between the roles of victim, rescuer, and persecutor, depending on various internal and external factors

Here are a few examples of how the roles can shift:

• From persecutor to rescuer: The persecutor attempts to control a person by reminding them of all the things they did wrong with the intent of getting them to improve or do it the way the persecutor wants it done, then turns into the rescuer and ends up doing the task themselves without allowing the other individual the opportunity to try again.

• From rescuer to victim: Constantly stepping in to fix or solve a problem to prevent the other person from feeling overwhelmed or getting upset and eventually experiencing burnout and feeling stuck in the dynamic that has now become the norm. The rescuer, now the victim, feels a sense of powerlessness and resentment.

• From victim to persecutor: The victim feels powerless at work, overwhelmed by the extra tasks and late hours, but hesitates to confide in their employer. As frustration mounts, the victim's feelings of powerlessness give way to anger and resentment. They begin to lash out at their co-workers, assuming the role of persecutor, and accuse them of being oblivious to their struggles.

Understanding the different roles allows for insight into where you might be showing up on the Triangle. Being able to recognize where you are on the Trauma Triangle is the first step to taking action and working to stay off of it. To gain awareness, take moment to reflect on your response to challenging interactions. Below are a few starter questions that can help promote insight into identifying where you might more commonly find yourself on the Triangle.

Reflection Questions:

For the Victim Role:

1. Have you ever felt overwhelmed or powerless in a situation but hesitated to communicate your feelings to someone close to you?

2. Can you recall a time when you felt like you were carrying a heavy burden alone without seeking support or expressing your needs?

For the Rescuer Role:

1. Do you often find yourself taking on responsibility for solving other people's problems, even when they haven't asked for your help?

2. Have you ever felt drained or exhausted from constantly putting others' needs before your own, yet find it challenging to set boundaries or say no?

For the Persecutor Role:

1. Do you find yourself resorting to blaming or criticizing others when you're feeling stressed or frustrated?

2. Have you ever noticed a pattern of lashing out at others when you're feeling overwhelmed or under pressure?

Breaking Free from the Trauma Triangle

Once you have gained more insight and clarity on the roles you play when on the Trauma Triangle, you can begin to make changes. By cultivating a deeper understanding of yourself, you can begin to recognize triggers that may lead you to adopt certain roles within the Trauma Triangle. This is important in order to foster and maintain healthy relationships.

Beyond the Trauma Triangle

In closing, understanding and navigating the complexities of the Trauma Triangle is paramount for fostering healthy and deeply fulfilling relationships. By acknowledging the roles we may unconsciously adopt – whether as victim, rescuer, or persecutor – we gain the power to break free from constraining patterns, thus fostering a more harmonious connection with our partners. Healthy relationships thrive on mutual respect, empathy, and transparent communication, providing fertile ground for vulnerability and authenticity to flourish.

Through a steadfast commitment to self-awareness, boundary-setting, and the cultivation of emotional intimacy, we pave the way for resilient, enduring bonds that remain impervious to the influences of the Trauma Triangle. Seeking guidance from an EMDR therapist can offer invaluable support in processing childhood trauma that may reinforce these maladaptive roles, ultimately propelling us towards greater healing and relational growth.

Adapted from the Karpman Drama Triangle