Do you ever notice that you end up in recurring patterns in your relationships?
The same conflicts seem to surface over and over and you end up playing the same role in these conflicts.
If so, you might be unknowingly caught in The Karpman Drama Triangle. This is a concept that describes three roles people fall into during conflict: the Victim (“Why is this happening to me?”), the Rescuer (“Let me fix this for you!”), and the Persecutor (“This is your fault!”).
Unfortunately, each role plays a part in keeping the dynamic going, creating frustration and tension on all sides.
I know this all too well because I lived it.
Many years ago, I found myself in a relationship where I constantly played the Rescuer. My partner would often get overwhelmed and need me to fix everything—whether it was about work stress or personal challenges, I took it upon myself to solve his problems. Not only am I natural problem solver, I legit thought I was helping, and it made me feel needed.
Over time, though, I became frustrated by his inability to take care of himself. I saw him as a helpless Victim, and over time I started slipping into the Persecutor role, getting annoyed and criticizing him for not taking care of his own sh*t.
In response, my partner would further slink into his Victim role, a learned helplessness that also played out in his family dynamics and professional life. And so, the cycle continued.
Eventually, once I learned about The Drama Triangle, it all became so clear to me that I often took on the Rescuer role and tended to attract Victims who needed rescuing.
As noble as it sounds, I’ve since learned that playing the Rescuer isn’t helpful—it actually prevents people from taking responsibility for their own challenges.
And slipping into the Persecutor role just intensifies conflict. When we gained awareness of the pattern and stopped defaulting into these roles, our conflict decreased and became easier to repair.
Your turn
Where do you see yourself in the drama triangle in your most activated relationships?
- Are you the Rescuer, constantly wanting to fix and repair issues that are really none of your business?
- Are you the Victim, feeling powerless to change your situation and waiting for someone else to save you from your problems?
- Or are you the Persecutor, pointing fingers and placing blame to protect yourself from feeling vulnerable?
Take some time to reflect on this and as always, be honest with yourself. It’s a simple, yet eye-opening exercise that can help you shift out of unhelpful relationship dynamics.
