Now, recall the last time you got angry at your partner about something. Was it over the dirty laundry left in the bathroom floor? Now, in the grand scheme of things, that dirty laundry really isn’t’ that big a deal is it? Get curious about what’s really going on. What’s really got you going is the meaning you’ve placed on that situation. So does dirty laundry on the floor even though you’ve asked a million times mean that you’re not being heard? Does it mean that your partner doesn’t care about what’s important to you? Does it mean you feel disrespected? Apply some curiosity and you’ll find a deeper meaning.
Pretty soon you’ll understand why you’re so riled up. The dirty clothes serve as evidence for something that’s meaningful to you.
The ability to communicate in deeper terms allows you to more truly express yourself to your partner and it allows them to know you more and more. Our intimacy grows when we can share our inner selves more with our partners.
Maybe even more important is recognizing that the same way you get wrapped up in something insignificant, applying deeper meaning to it, is your ability to recognize the same thing happens to your partner!
This is where curiosity helps again. When your partner is angry at you, can you get curious about the deeper meaning? What’s on the surface is only minimally related to the deeper attachment need, our need to belong. If you can tease out the deeper meaning for your partner, you can help to soothe the part of them that’s feeling a bit shaky. What a wonderful thing to be able to do for each other.
Practice time: OK, cast your mind back to the last time you got irritated or flat out mad with your partner. What was the surface issue? Did it really mean that much? Or was there a more significant, deeper, truer meaning? What was it? Can you initiate a conversation with your partner and let them know what was actually happening for you? This isn’t to resolve it, it’s just to let your partner know you better.
If you want bonus points, think about the last time your partner got angry with you. Look beyond the surface issue and get curious about the deeper meaning. Can you initiate a conversation about that with your partner? You might just end up knowing them better too!
Curiosity might have killed the cat, but it saves relationships!
Stay Curious Lovelies,
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All Couples are going to disagree. Usually, we have not had training in how to fight fairly and so, fighting becomes a free for all to see who can hurt the other’s feelings the most. If we can adhere to the rules of fair fighting, our arguments can be much more productive experiences.
Rules for Fair Fighting
1. Identify the problem. If you can’t identify the problem, is there really anything to fight about? Is one of the participants simply irritable? Once you have isolated what the issue is, follow the rest of the rules and avoid the fouls!
2. Attack the problem, not the person. If an argument gets personal, it’s an indication that you’ve lost sight of rule #1. Attacking the other participant is a sure way NOT to gain agreement.
3. Listen to each other. Adults listen to views that are different than their own. Listening is a sign of respect, not submission. Take turns with a timer on if you need to.
4. Take care of each other’s feelings. Assume that you are each responsible for the other’s feelings and ensure that you do and say nothing that is damaging to the other person’s feelings.
5. Take responsibility for what you say and do. If you do lose control and say something “foul”, then own your behavior; apologize sincerely and do an act of kindness to make amends.
Each of the behaviors below is considered fouls. These behaviors indicate fighting behavior that is damaging to the relationship.
Chances are you’ve been in relationships where the fouls above have been part of the fighting. While you can only be responsible for your actions, you also owe it to yourself to set limits when others use these fouls with you.
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The question I want you to consider today is how good are you at listening? Do you really hear your partner? Most of us are pretty good at listening until we hear something we don’t like. Then we stop listening and begin to mentally draft our response. Learning to listen well is a terrific Winning behavior in a relationship. I’m going to walk through a process with you for speaking and listening and hopefully, you’ll give it a try with your partner.
In every communication, there’re two roles to play. One person is the speaker and one (or more) person is the listener. We communicate in multiple ways, with words, gestures, tone and body language. In fact, all behavior is communication. There is no NOT communicating. It’s impossible not to communicate something to the person we’re with.
Unfortunately, often the message received is not the message sent! If the first thing out of your mouth makes your partner defensive, your communication has failed. If the goal is for your partner to hear what you’re saying, you’ve got to be more aware of your own communicating behaviors. Remember that you can only control your behaviors, so presenting information in a way that it will be received is YOUR responsibility.
Now I always think it’s best to have a plan when you’re not sure about something. It’s also great to give yourself structure when there’s something that’s emotionally charged. You don’t want all those feels to take over your communication. My favorite structure for communication is from Imago Therapy.
Structure can feel awkward at first. But believe me, it helps you take that necessary pause to consider your communication. If it helps, isn’t it worth feeling a bit awkward? So this is how it goes:
The speaker’s responsibility is first to “make an appointment”. This isn’t necessarily a formal appointment. It could be just asking, “Is this a good time to talk to you?” How many conversations have gone down the tubes because one of the parties was tired or hungry or in the middle of their favorite TV show? So step 1 of successful communication is ensuring it’s a good time to talk. This may seem silly, but isn’t that the ultimate in respect?
What do you do if your partner says, “No?” This is a request, not a demand (ever notice most of us don’t do so well with demands?). A request can be declined without consequence. So a “no” doesn’t mean you stomp off and slam the bedroom door. It doesn’t mean you take it as a rejection and blow up. It also doesn’t mean your partner can avoid the conversation forever. If there is a no, ask when there might be a better time. Set an appointment.
Step 2 for the speaker is to state what you want to talk about using nonviolent language. Focus on your feelings and don’t tell your partner’s story. Things to stay away from are “you never”, “you always” and anything insulting. Generally it’s a good idea to stay away from the word “you” altogether. Remember writing things out is a great way to practice! I always suggest my couples do this at least a few times to get a feel for it. You will catch on much quicker than you think.
Step 3 for the speaker is to not trigger your partner’s defenses. This means your words cannot be critical or accusatory. Your words should not be sarcastic, or delivered with a contemptuous tone. You will have to carefully select your words. It’s a good idea to practice the delivery looking at yourself in a mirror. You can see so much in your expression that you’re mostly unaware of when you look in a mirror.
Remember this is growth, so expect pain!
Step 4 for the speaker is to stay on topic. You can’t solve every issue with one conversation. Your partner also doesn’t need a full accounting of every ill you feel they’ve done you. If you tend to be a kitchen sinker, time for a behavior change! Learn how to be really effective at this and you can resolve issues, but only one at a time. As your confidence builds you’ll have success, and you’ll be more relaxed with each other. Then you’ll find this much easier!
Step 5 for the speaker is to maximize agreement. Every few sentences, you want to gain agreement from your partner. Make sure they are comprehending what you said by having them mirror it back to you. This helps catch misunderstandings early on. Remember most of us listen until we hear something we don’t like, then the listening stops. Frequent checking in keeps both of you in the moment and focusing on the message being delivered.
The last step for the speaker is to thank your partner for listening.
OK, did you think that was challenging? You might not think so, but it really is. If you think that was tough, read on for the rules for the listener.
Rule number 1: Listen only. No speaking except to mirror agreement/understanding. Don’t interrupt. If you feel something rising up in you that wants to retort, focus on the words your partner is saying. Listening without reacting doesn’t mean you agree or give up your right to respond.
Do you ever watch Judge Judy? Sometimes they have a case there between people who were in a relationship that’s now gone bad. One person starts talking and the other cannot control themselves, they speak out and interrupt. Judge Judy jumps in and says, “Be quiet or you’ll be out of my courtroom”. You can laugh about that and shake your head, but how often do we do the same thing to our partner? The only problem is we don’t have Judge Judy to intervene, so our partner has to fight for their right to be heard. Pretend you have Judge Judy sitting in front of you.
The second rule for the listener is to mirror back what was heard. You do this by saying, “What I heard you say was…..” You can repeat exactly what your partner said or you can paraphrase, but don’t add your own spin to it. You’re not allowed to introduce your own thoughts to the discussion. You’re only allowed to ask two questions, one is, “Did I get that right?”
The other question is the third rule for listeners. The question here is “Is there more?” You then allow your partner to say more about the issue if they have more.
You repeat steps 1, 2 and 3 for as long as your partner needs to speak. If they are sticking to the one topic rule, then it shouldn’t take more than one or two times asking that question to get to the end. The speaker and the listener should agree that they are both understanding (doesn’t mean agreeing necessarily) the issue from the speaker’s perspective at this point.
When the speaker is done rule 4 is to summarize. After summarizing, make sure you got it all, by asking, did I get it all? If not, go back in for some clarification. The speaker and the listener should again agree that they both understand.
The fifth rule for the listener is to validate with empathy. Validation does not equate to agreement. Validation means if you really heard your partner, you can begin to see their perspective. It might be different from yours. You might demonstrate this by saying, “I can see why you’d feel that way because…..”; Or, “I can see why you’d react in that way........” Developing empathy and validating your partner shows respect for their feelings. It doesn’t mean you think they are right or wrong.
And the last rule for the listener is to thank their partner for sharing.
Are you wondering how you can use this if you’re playing alone? The same way it’s outlined here. If you approach or respond to your partner in this way, do you think your discussions are going to go better? I’m betting they will. Remember, behind every complaint is a deep personal need. That goes for both you and your partner.
Let me show you this in action.
Speaker(S): Is this a good time to talk?
S: I’d like to share my feelings about our laundry challenges, OK?
S: I believe I work hard, just like you, and we should both share household chores. You know what I mean?
L: You and I both work hard and you want us both to work together at home too. Did I get that right?
L: Is there more?
S: Yes. I’d like for us to come to an agreement on how we get our laundry chores completed. It seems that it never gets DONE. You know what I mean?
L: You’d like for us to agree on some sort of end point for getting the laundry done. Did I get that right?
L: Is there more?
S: Yes, I know it never really gets done, but I really get frustrated when I gather everything up and get it washed and then laundry comes from somewhere and needs to be done urgently. You know what I mean?
L: You are bothered when you think the job is done and then find it’s not. Did I get that right?
L: Is there more?
S: Yes. I think the problem is having more than one place where dirty laundry is held. I’d like to suggest we establish a formal place, or two, that is where dirty laundry stays until wash time. Then I can get it all done and not have to worry about being pressured to get that urgent thing washed. You understand what I’m saying?
L: I think so. You’d like to have a couple of laundry holding areas so you can always locate the clothes that need to be done. Then you aren’t stressed out because there’s that one more load that you didn’t know about. Did I get that right?
L: Is there more?
S: Just that I’d like to agree on those holding areas now and agree to use them exclusively. I can get a hamper for the spare room where you change if you’ll agree to put your uniforms in there every day. Does that make sense?
L: Yes. You want all the laundry in that hamper or in the bathroom hamper and you’d like me to ensure my uniforms go in one of those places. Did I get that right?
L: Is there more?
S: Yes. But first, is that agreeable?
L: Yes, I have no problem with that.
S: OK. It seems that I’m taking on the responsibility of getting the urgent laundry done now. I don’t think that’s how it should be. If the hamper idea doesn’t work, I’m relinquishing responsibility of washing suddenly located uniforms. You know what I mean?
L: You feel like you shouldn’t have to scramble to do my uniform if I don’t get it into the hamper. Did I get that right?
S: Not exactly. I’m saying, you have to own that.
L: OK, so you’d like for me to do my own urgent laundry rather than you doing it. Did I get that right?
L: Is there more?
S: No, that’s it. I’d just like to know if you’re in agreement or do we need to make another plan?
L: No, I’m really fine with that. It stresses me out to when I find my dirty uniform so if it relieves both of us of that, I can be diligent about putting it in the hamper.
S: Thanks for listening.
L: Thanks for sharing.
OK, that’s a lot isn’t it? But how many silly arguments have been born out of a similar issue???? Many, many, many, at least in my house!
Are you resisting the formal structure of this script? Remember, your best attempts at communication have gotten you where you are. It’s time to look at some more productive behaviors. Having a structure for communication makes it a safe place for both you and your partner. I promise you, if your relationship is going to change, you’re going to have change. Adopt winning behaviors, your relationship will improve.
Practice Time: Make a commitment to speak or listen according to this script for the next two weeks. Use the script for either every day for the next two weeks. Follow the script even if your partner isn’t playing with you. Feast on your success and I’m confident you’ll see some change in your relationship.
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I'm listening ;-),
Some qualities of relationships which often are present when affairs occur are high conflict, low emotional warmth, neglect of pleasure, and discomfort with emotional closeness by one partner.
How can you use this information to strengthen your relationship? Building and reinforcing the qualities indicated above can be a great starting point. Using the embedded worksheet, you can identify areas where attention is needed.
The lowest numbers indicated by either partner will direct your focus. For instance, if engagement is low for one partner, it may be helpful to learn some healthier means of addressing conflict. If excitement is low for the other spouse, perhaps they need to take some risks.
Next: How do you know what to do about it? Agree on some concrete actions to work on. In our above example of engagement, determine what each partner pictures as “engagement”. Maybe one sees that as taking long walks holding hands and discussing issues. Maybe the other partner sees that as giving each other a kiss good bye every time they part. Everyone gets to have their own definition which means they are all valid!!
Here’s the kicker……trade rating scales with each other. After all, the goal is each partner’s ratings will move higher and higher. What can each improve on that will lead to higher relationship satisfaction for their partner? Even small changes can lead to relationship improvements. (You do get credit for effort when you’re working on your relationship.)
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Q-Can you fall for someone without actually meeting them face to face?
A-Absolutely! All you have to do is ask 5 of the couples you know and I bet at least one will have met online. People who meet this way often have the luxury of being themselves without the normal awkwardness that comes with getting to know someone in person. That depends on the people involved really being themselves though!
There's also always the possibility that there won't actually be chemistry when you meet in person so I would hesitate before too much commitment.
Becoming emotionally intimate with the right someone is very rewarding! Sometimes that can be easier online or indirectly than in person. Go for it!
Best of Luck!
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A-This is a BIG topic! The best way is to manage them is together with agreement on how to do that. It rarely happens that way without some negotiation that can get heated.
I’ve seen couples work with every possible configuration: Money together/separate; Bill money split between; One person pays for mortgage, the other utilities; One person gives the other an allowance; etc. I bet every couple I’ve ever worked with does it uniquely!
In my experience, money represents different things to different people. To sort out how to handle money, you need to start there. For example, a wife gets anxious whenever the husband starts buying lots of stuff. She probably looks at money as safety and security. If her husband wants her to feel safe and secure, he needs to respect that.
By the same token, if a husband looks at money as a means to have fun and adventure and that’s an important value to him, a wife needs to also respect that.
Either of these attitudes can be taken to the extreme (as so many things in relationships can) a balance has to be created. Agreement on the low balance of the account, agreement on the amount to go in savings, agreement on entertainment budget. These can be hot button topics, but necessary conversations and negotiations.
I find that when one person handles all the financial matters, it allows the other person to be in a bit of denial about the reality of the situation. That’s not good. Both people need to be involved in at least KNOWING what the situation is and making decisions around.
Most importantly probably, in my opinion, is making an agreement in which both parties feel neither resentful nor taken advantage of. This is easier said than done.
Lastly, I’ll say that financial infidelity has been the end of many relationships. Don’t be dishonest when managing your relationship finances!
As always, start with your future vision and agree on the best means to accomplish in partnership. If you need help, get yourself a marriage therapist.
Best of luck, hope that helps!
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Experts say that 90% of communication is non verbal. For instance, I had a nervous habit of giggling when I was anxious. Someone confronted me about being flippant about a serious topic and I went to work changing that habit.
Some aspects of what we call body language are outlined below. This is the tip of the iceberg when it comes to how we communicate though.
1. Eye Contact-Maintaining good eye contact is a great method of becoming engaged with the speaker. It demonstrates focus and attentiveness to what is being spoken. There are some cultural implications with direct eye contact (and you should always have awareness of these), but for most people looking into the eyes of another person most of the time is essential to making them feel heard.
2. Smiling-In most cultures, a smile is a gesture of welcome and approval. Smiling encourages the speaker to continue speaking (good goal!). Conversely, frowning implies disapproval and should be avoided unless you are using this to accentuate a point. For instance, you might be puzzled by conflicting information. Displaying a frown while asking about this incongruence can accentuate the question about clarification.
3. Gestures-A lot of people “speak with their hands”. While this can be habitual, like saying umm, it is worthwhile to examine if you should tone down this particular habit. It can be extremely distracting to the speaker. Not to mention, some gesturing may be perceived as threatening. If your partner feels intimidated by your gesturing, sit on your hands!
4. Proxemics-Everyone has a different comfort level with how close you get to each other. A good rule of thumb is at least 3 feet in distance. You both should be able to reach out and grasp hands for a handshake comfortably. Be mindful that different cultures have different concepts of appropriate proxemics. Your partner might be very comfortable to be close to you ordinarily, but in the heat of an argument, more distance might be called for.
5. Touch-Touching your partner is an intimate interaction. The type, frequency and areas to be touched is highly personal. Discuss this with your partner. Touches can communicate affection or anger and the message is the one the receiver gets. If your partner tells you they don’t like a certain touch, don’t get upset, believe them!
All these avenues of communication can help or hinder your connection. Winners examine their strategies and improve them.
Keep Being Lovely!
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A-Feelings are just feelings and they're not good or bad, right or wrong. You can feel attracted to someone and not have to have a relationship with them. The same way I can really like chocolate cake, but not have it for dinner every night.
Behaviors do not HAVE to follow feelings, although we usually treat them as one and the same.
If there's a good reason not to be with him, then don't. If he's just different from your normal "type", why not give it a chance? The world is full of unlikely love stories.
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Is it just me or is the whole world talking about porn these days? Everywhere I turn, someone is struggling with pornography in their lives or knows someone who has.
I like to remain neutral about topics that can get moralistic so I’m not trying to be judgey about this. I have seen the destructive nature of pornography in my practice though.
I’ve tried engaging with others about this topic and some folks are very dismissive. I hear things like “boys will be boys”. I attended a training a while back and the instructor stated when porn is a problem in a relationship, it’s the objecting partner’s problem. They suggested the remedy was relaxing and watching together. I was a little judgey in that moment, appalled actually. Working with couples, it’s very common that porn is a point of contention. Telling the objecting partner, “This is your insecurity problem” when that partner is not getting their sexual or connection needs met is terribly short sighted.
If a neighbor watches porn in front of your children, it’s considered abuse. Why does it suddenly become non-abuse when your child turns 18? There’s something inherent in porn that leaves some of us vulnerable.
Now I’m not saying watching porn is wrong. Lots of couples enjoy it together as part of a healthy, happy sex life. When it leads to unrealistic expectations about sexual behavior, it’s a problem. When it is interfering with a happy, healthy sex life, that can be a problem.
When engagement with porn overshadows the actual relationship, problems abound. So, do problems in the relationship drive someone to porn or does porn cause problems in the relationship?
Just as an observation, pornography allows the viewer to be totally self-centered without the burden of engaging with another human. That’s something we can probably all relate to wanting at times. There is no performance pressure when you’re engaged with porn. No one is judging whether you’re satisfying another person or not.
While scientific studies are contradictory about whether porn addiction is “a thing”, biologically, porn impacts us physically. Consider the opinion of Kevin Majeures, a psychiatrist, specialist in Cognitive Behavioral Therapy and staff of Harvard Medical School. According to his research, the brain is impacted by pornography as follows.
In studies of rats, a male rat contained with a receptive female will mate, but once done, the rat is content. However, if a second receptive female is introduced, the male will again mate. This pattern is repeated every time a new female is introduced until the male rat is exhausted. This pattern has been repeated in every animal studied. This is called the Coolidge Effect. https://en.wikipedia.org/wiki/Coolidge_effect
Pornography impacts a human male’s brain in much the same way. Pornography offers the watcher a seemingly unlimited number of willing females. The lower brain is unable to discern a difference between a real female and a virtual female. Each new female that appears bumps up his sex drive again.
Dopamine is the hormone of desire. When you see something desirable, your brain pours out dopamine. This helps you focus on the object of your desire. When someone clicks and sees a new object of desire, an enormous flood of dopamine occurs and it’s on.
In our evolutionary history, humans have never been exposed to so many potential mating opportunities. With each new female introduced, a new rush of dopamine occurs. This creates a dopamine binge.
This hormonal cascade creates a vicious circle. Use of pornography overstimulates dopamine production. When the brain becomes flooded with dopamine, the brain destroys dopamine receptors to control the flood. This creates a lowered ability to utilize the dopamine. Thus, it takes even more dopamine to achieve the same thrill. It takes more time using porn, or more site visits, to get to the same stimulated state. Eventually this will not produce the desired effect and the dopamine must be boosted with shock, disgust or surprise. This means moving to kinkier and more perverse pornography, things that induce fear or disgust.
This leads Dr. Majeres to 2 conclusions. 1. Pornography is highly addictive and 2. Pornography is harmful to relationships. If you are interested in reading Dr. Majeres’ article, this is the link: http://purityispossible.com/the-science-behind-pornography/
Having sex with the same person repeatedly offers no sustained, similar rush in dopamine. This often causes the person watching pornography to prefer that activity to real life engagement. Their partner feels rejected, inferior and unimportant. Their partner gets their attachment bond rattled.
Whether you see it as an “addiction” or not is irrelevant because it CAN be a problem. Even if it’s just that your partner finds it disturbing. Part of our job in a relationship is to do what we can to make our partner feel secure.
Some signs that pornography might be a problem in your relationship are:
So, to those who see porn as no big deal, consider your partner’s feelings and preferences. Consider your own well mindedness. Porn has the potential to destroy relationships and families. I’ve seen it happen.
If you or a loved one is struggling with porn obsession, find some help here:
What have been your experiences with pornography? Has it been healthy or destructive in your life/relationship?
I stub my toe I give a little yelp, or a big yelp depending on the stub. It’s my natural reaction and there’s not much space to reasoning about that. Or is there? In a lecture hall where a hundred attendees are listening to a speaker and I stub my toe, I’m probably not going to yelp! Somehow, the situation interrupts my natural reaction and I can choose a more appropriate response.
Many relationship interactions are the same. We react to discomfort and fail to censor our reactions. My husband tells me he doesn’t like my haircut and I snap at him followed up by the cold shoulder all because I can’t handle the discomfort his “criticism” caused me.
The problem with reactions is they rarely make a situation better and in most cases, really mess it up. It represents the paradox of emotions in that what we want, we make less likely because of how our emotions drive our behavior. It can be really worthwhile to spend some time in discomfort learning about yourself and responding in more effective ways.
Take my example: my husband says he doesn’t like my haircut. I feel upset, uncomfortable, but I catch myself and rather than reacting, I explore why I’m having such a strong feeling.
So, my thoughts might run like this: Who does he think he is? I like this haircut! His haircut really sucks. (You might agree, this isn’t helpful) You might employ the Five Whys here. Why am I feeling so upset? Because his comment feels like criticism. Why do I have a problem with his criticism? Because I want him to think I look nice. Why do I want him to think I look nice? Because I want him to love and accept me. Why do I want him to love and accept me? Because if he doesn’t, he might not want to stay together. That’s only four whys, but I’m starting to get a much clearer idea of why his comment bothers me. My insecurity is triggered a bit and that fear fuels my anger. Of course the rational part of my brain understands this is ridiculous. Armed with that understanding I can now respond very differently. This process requires spending a time in discomfort (that’s how growth occurs). How much discomfort is there when you snap and withdraw? I’m betting MORE than my way!
So Practice Time! Think about the last time you had a strong reaction to something. Can you allow yourself to sit with that memory and analyze where it came from? Spend some time with the Five Whys to lead you to a deeper sense of where your fear or pain lies. This is excellent material to share with your partner if you can.
Let me know how it goes! I’d love to hear from you. Comment or email me privately at Allison@allisonvelez.com