Navigating Complex Family Dynamics
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This is a space for reflection, growth, and meaningful conversations. Here, I explore mental health, healing, and the journey toward well-being—one page at a time. Whether you're seeking insight, support, or just a moment of calm, I’m glad you’re here.
Introduction
Family Dynamics are present within every Family structure. They describe the makeup of our communication, roles, boundaries, conflict resolution and support within our Family. For some family dynamics, they foster an environment of secure attachments, support and a balance of indecency and dependency on one another. This isn’t the case within all family dynamics. For some, co=dependancy, lacking boundaries, abuse or power dynamics cause attachment issues to be formed, fears of abandonment and burnout over time while trying to exist within them.
Let’s explore this further together…
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What are Family Dynamics?
Family dynamics are the patterns of interactions and relationships that shape how a family functions. They influence everything from daily routines to deep emotional development, playing a major role in each member's sense of identity and belonging. These dynamics are shaped by many factors—including roles, communication styles, cultural influences, and even trauma passed down through generations—and they can have lasting effects on how individuals connect with others and see the world.
How do I navigate ‘Toxic’ Family Dynamics?
Recognising the complex, toxic or unhelpful dynamics present in our family is the first step to change. But what do we do once we notice this?
While you can feel empowered just by recognising, often, due to the family dynamics, we don’t know what to do now.
When exploring this with clients, I use a combination of techniques to explore the ‘post-recognisingmyfamilyhassomelessthanhelpfultraits-slump.’ However, I’d like to share the general framework I have in mind while walking with clients on this journey.
I’m going to do a full post on this to break it down further.
For now, we are keeping four topics in mind while working in this way.
Communication
How we think, feel and present ourselves to others
Boundaries
What we allow in and what is filtered out with ourselves and others
Inner Child Work
Nurturing them the way they needed to be the first time
True Self/ Adult Self Work
The wisest part of us that knows what we need, what we don’t and how to give ourselves it
There is no step-one here, each person’s story is unique.
The area you start working on first is not set by me. Although someone like me (a Therapist) could help you figure out which area you want to start with, elements of each area are being worked on regardless of which one we focus on. They all feed into each other, validate each other and affect each other.
Self-Care: While Navigating Family Dynamics
Moving away from patterns given to us within our family dynamic can be incredibly freeing, empowering and also destabilising. Because of this, how we care for ourselves while writing this chapter is crucial.
Here are 30 ideas for Self-Care
- Specifically for when you are navigating difficult, toxic or complex Family relationships.
Next time in The Therapy Pages…
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n my next post, I’ll be exploring the ways I support clients in navigating Complex Family Dynamics. If you found this helpful or insightful, I’d love for you to join my mailing list below ↓
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Thanks for reading - Kelly
References
Brown, B. (2010). The Gifts of Imperfection. Hazelden Publishing.
Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
Linehan, M. M. (2014). DBT Skills Training Manual (2nd ed.). Guilford Press.
American Psychological Association. (2020). The Road to Resilience.
Disclaimer: The examples provided in this blog are purely hypothetical and intended for illustrative purposes only. Any resemblance to real events, people, or businesses is purely coincidental. The views and scenarios shared are meant to offer general insights and should not be considered as professional advice.
Hi 👋 I’m Kelly
Meet the Face behind the Blog
I’m a Counsellor & Psychotherapist. I find passion in helping others navigate their complex family relationships, estrangement and all the layers that come with these experiences. I have personal experience in most areas I work and find this adds depth to the relationships my clients and I build.
Outside of work, I love escaping to other worlds through reading. I’m a cat lover and find the most joy in my life when it feels settled, quiet and slow-paced.
