Understanding the Kapman Drama Triangle is useful for thinking about the dynamics going on in your situation and deciding what choices you need to make to move yourself to healthier solutions. It typically involves being aware of your own thoughts and feelings, grounding and calming yourself into the present moment, recognizing the power you have to make choices and then focusing on the solutions and taking action about the parts of the situation that you have control of and help to move you forward.
This following website has useful easy to understand things that are helpful to get off of the drama triangle.
Also, I have developed a number of questions that you can ask yourself in order to stay off the triangle if you have been triggered onto any of these positions. However......I am not sure how to put attachments into my blog posts! Lol. So.....I will think about that confusion....research it and put the "How to get back into your Adult" solutions that I have created into another post! These dynamics permeate our culture and relationships enough that I think I will do a blog post for each position that you can get triggered into. Cheers. I hope this information helps you to 'bounce back' from whatever it is you are dealing with!