211 The Drama Triangle: How to Get Unstuck From Your Sticky Fights

We all get caught in relationship drama from time to time.
Whether it's with our partners, friends, family members, or even
ourselves, these patterns can feel frustrating and difficult to
escape. The good news? There are frameworks that can help us
recognize when we're stuck in drama and practical tools we can
use to shift into more empowering dynamics.


In this episode, we dive into the Drama Triangle, a powerful
model that helps us understand the roles we play in our
relationship conflicts, and explore how we can transform these
patterns into healthier interactions. We share our own
experiences getting caught in these cycles and the small but
significant steps that have helped us break free.


We’re unpacking:


— The Drama Triangle model and its three archetypal roles:
victim, hero (rescuer), and villain (persecutor)


— How we each have preferred "on-ramps" to drama that feel
familiar even when they're uncomfortable


— The ways we unconsciously maintain drama cycles in our
relationships


— How we can play multiple roles in the Drama Triangle, even all
by ourselves


— The Empowerment Dynamic as an alternative to the Drama Triangle


— How to transform from victim to creator, hero to coach, and
villain to challenger


— Why small actions can create significant shifts in breaking
drama patterns


— The importance of recognizing when you're in the Drama Triangle
before you can step out of it


— How non-monogamy can amplify drama triangles by adding more
people to the system


— Real examples from our relationship where we've gotten stuck in
drama and found our way out


— Why it's so challenging (but possible!) to break free from
familiar patterns


Resources mentioned in this episode:


— The Drama Triangle model by Stephen Karpman


— The Empowerment Dynamic


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Music: Dance of Felt by ⁠Blue Dot Sessions