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How dramatic is your behaviour when you face stressful situations?

Have you ever had the impression that you are stuck in a relationship where nothing goes right? Maybe you fall into the role of the helpless victim, your friend intervenes to save the day, and someone else takes on the critical role of the persecutor? Dr. Stephen Karpman's Drama Triangle theory explains the complexity of the dramatic type of behaviours that we can have when we face stressful situations.

You don't have time to read the full article? Watch theis video instead!

What is the Drama Triangle?

The Drama Triangle outlines 3 dramatic behaviours people adopt in stressful situations:

  • The Persecutor: Blames and criticizes the victim, often fostering feelings of guilt or shame. They use phrases like, "It's your fault things are this way."

  • The Victim: Feels powerless and blames external forces for their problems. They often say things like, "Why does this always happen to me?"

  • The Rescuer: Tries to "fix" the victim and feels responsible for their happiness. They might say, "Don't worry, I'll take care of it."

These 3 roles are defined by Dr. Stephen B. Karpman, who proposed the Karpman drama triangle as a sociological model of human interaction. The triangle represents a form of harmful interaction that can develop between people who are at odds. The drama triangle model is a psychotherapeutic tool, specifically transactional analysis.

It is possible for us to change from one role to the other depending on the conditions we are in. For example, the victim may lash out at the rescuer, making them the victim once again and forcing the original persecutor to intervene. This never-ending dance preserves the drama and doesn’t allow us to find concrete solutions.


Why do we get stuck?

The Drama Triangle thrives on a sense of drama and urgency. Each role fulfils a certain psychological need:

  • The Persecutor: Feels powerful and in control.

  • The Victim: Receives attention and avoids taking responsibility.

  • The Rescuer: Feels needed and superior.

However, these needs are never truly met within the triangle. The victim remains stuck, the rescuer feels drained, and the persecutor fosters resentment.

To know more about the typical behaviour of each role, have a look at the behaviour list below for each one of them.


How do we break free from this drama?

The good news is you can escape the Drama Triangle! Here's how:

  1.  Identify the Triangle: Understanding the dynamic is the first step. Take note of the dynamics of conversations and note the roles that individuals occupy.

  2. Accept Responsibility: Face your powerlessness as the victim. Having rescued them, establish sensible limits. As the one persecuting, concentrate on speaking with confidence.

  3. Put the Focus on Solutions: Change the Subject from Blame to Solving Problems.

  4. Seek Support: To build better communication skills, think about going to therapy or coaching if you frequently find yourself caught in the triangle.


By stepping off the Drama Triangle, you can build more empowering and authentic relationships. Remember, communication, responsibility, and a focus on solutions are the keys to fostering healthy interactions and long-lasting relationships.

There is a Way Out

No matter what's causing your stress (your stressor), remember, there is a way out. You don't have to navigate through it alone. As a Certified Coach, Mariam Bennouna is here to guide you. Whether it's improving your stress management skills, emotions management skills, procrastination, building self-confidence, or helping you navigate through a personal life transition, Mariam is dedicated to accompanying you overcome your challenges.

Book the Adventure package with Certified Coach Mariam Bennouna and learn how to turn stress to your advantage

Join Our Community STRESS-LESS TOGETHER on Facebook

One of the most effective ways to manage stress is by sharing your worries and getting advice from a community that understands your struggles.

Join our STRESS-LESS TOGETHER community on Facebook and learn from others who are also on their journey to managing stress. You don't have to face this alone. We are here to help each other.

Remember, life is a journey and every step you take brings you closer to your ultimate goal. With the right guidance and support, Certified Coach Mariam Bennouna will help you learn how to manage your stressors, overcome obstacles that stands in your way. So, don't hesitate to reach out. Your journey towards a stress-free and fulfilling life starts here.

Profile picture Mariam Bennouna Life Coach specialzed in Stress management
Profile picture Mariam Bennouna Life Coach specialzed in Stress management

About the Author

Mariam Bennouna is a Certified Coach specialized in Stress Management , helping individuals navigate their stress and achieve a more balanced and fulfilling life. To learn more about Mariam's approach and how she can help you, book a free call with her at

 or call her on WhatsApp at +44 7 484 274 986.


Joining Stress-Less Together is a step towards taking control of your stress. It's a step towards learning, growing, and becoming more resilient. It's a step towards a life where stress is not a burden, but a manageable part of life.

Share your thoughts, experiences, and strategies with us. Your insights could be the key to helping someone else reduce their stress. And their insights could be the key to helping you. That's the beauty of Stress-Less Together - it's not just a group, it's a community.

If you enjoyed this introduction to Stress-Less Together, please share it with others. Let them know about this resource, and invite them to join our community on Facebook.

Start now. Join Stress-Less Together by clicking the below button. Let's manage stress, together!


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