If you’ve explored much of my stuff, you know, I’m always looking at nature for the lessons it can teach us.
Have you ever watched one of those time lapse videos of a flower growing and blooming? You see the flower begin growing and proceed through its life span. You see the flower burst forth in enthusiastic growth and then pause where it seems to rest. Then suddenly, another burst of growth occurs. It’s not a continuous steady growth. It bursts and rests and might even appear to retreat at times.
I think it’s so useful to think of our own growth like this. It happens in fits and spurts, in seemingly unrelated cycles. The truth is growth cannot sustain itself in a straight predictable trajectory. We have to allow it to run its own course. No matter how we struggle, we have to go through the transitions, the resting places, the retreats, the bursts of unbelievable growth.
And boy, some of this results in a lot of growing pains.
When we’re in those times of growth or “bursting forward”, it can be a bit scary. We don’t know where we’re going, but somehow, we can’t stop it. It can also be frustrating when we reach a place of rest. We may feel comfortable with that movement or lack of movement. Maybe we desire to keep it in motion. Sometimes, we look at motion as “good” and rest as “bad”. But know that nature always seeks balance and our effort has to be balanced by rest, or we become unhealthy.
It becomes important in our practice of self compassion to acknowledge and appreciate times of pause.
How does this relate to your relationship? How do you handle these natural cycles? Do you get frustrated with yourself when you feel stagnant? Do you get scared and want to stop change when it’s occurring so quickly? Doesn’t everything that affects you also affect your partner?
Something more to consider: Your partner is having the same sort of growth cycles. Do you get frustrated with your partner when they’re low energy? When they don’t move, grow or act as fast as you’d like them to? Or when they don’t set the same priorities as you?
In the compassion department, you have to respect your own cycles and understand that your partner is experiencing their own resistance, growth and rest cycles.
Practice time: Where have you not been honoring the growth cycle for yourself or for your partner? Can you recognize and summon patience for yourself and your partner? Can you become curious instead of judgmental about where you both are in growth cycles?
Keep on Growin’,
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I did a little camping last month and it gave me time to think about all kinds of things and observe nature up close and personal.
I love to take lessons from nature and so this post is going to be about one of the lessons that I took from my time in the woods.
Did you ever notice that nature produces nothing that’s perfect? Everything in nature has some sort of imperfection in its formation or it gets impacted and changed by something that’s in the environment around it. When you look at a forest landscape, it can look so perfect. The leaves are green; there are different textures. And, it looks perfect from a distance. But, when you get up close, you see there are millions of imperfections in the shape of the leaf or the colors of the leaves. They’re usually mottled or maybe even yellowed, and just imperfect in their own perfect way. So, the lesson I take from this is that we can’t expect perfection in anything or anyone for that matter.
We want our relationships to be a reflection of nature. Nature is fluid, changing, growing all the time. Translate this to relationships. We really can’t expect perfection from other people or from ourselves. But, do we really expect that? Don’t we get upset when our partner doesn’t meet our expectations? When we first start to get to know our partner, we notice the beautiful things in them. We notice the things we see as perfection. We notice the color or the motion, the essence of their being. Just like the forest’s perfection from a distance. But, once we get a little closer, we see things a little closer, get to know them a little better, we start to see the flaws. Those flaws inevitably draw our attention away from what we might see as perfect. We might feel like we’ve been betrayed or duped or that we’ve been sold a flawed product when we got together with this person.
There comes a time we just have to back up and pay attention to the imperfect perfection that is everyone and everything in nature. Your perspective really is important isn’t it? Do you think that you’re perfect? Of course you don’t, at least I hope you don’t. Do you think that your partner focuses on your flaws? Do they notice your perfections or imperfections more? If you’re lucky enough to have a partner that doesn’t pay much attention to your flaws, is it possible that somewhere along the line they made a decision about what to pay attention to? If I had a choice, I’d certainly want my partner to focus on my positive qualities vs. my imperfections.
Another element of this perfection versus imperfection dance is how we practice self-compassion. Do you let yourself notice the glorious perfection that you are or do you spend a lot of time focusing on what you see as your imperfections? So, this is a lesson we can take into our self-compassion as well as into our compassion for our partners. We have a choice about where we place our attention, and like all habits, it’s something that has to be developed. That takes motivation and intention to do that. I hope that your motivation is to win in your relationship!
If you remember back to that time when all you saw was the perfection, when you committed to your partner, wasn’t it your intention to honor them? Both their perfections and their imperfections, that is. And, shouldn’t we have the same commitment to ourselves? So, focusing on the areas of perfection versus the imperfection is one of those winning behaviors. And, it’s what you’d like from your partner, too.
So, have you been focusing on the imperfections in your partner? Or in yourself? If you need to do self-work then take this opportunity to look at that. How can you shift that perspective and take in the perfection that is all of us?
Practice Time: Spend just a few minutes jotting down the things that are perfect about your relationship, your partner, or yourself. Get a list of eight or ten things that you love about your relationship, partner or yourself. Now you’re going to leave those notes around somewhere where you’ll come across them several times a day. Maybe on the bathroom counter or in your purse would be a good place. When I want to look at something several times a day, I put it in my appointment book. A lot of people set up reminders on their phone, which is great if you’re into technology. Take a few seconds every time that comes into your awareness and just hold that thought of perfection. For a moment or two, really feel and appreciate that thought fully. A few moments and a few times a day can really help you in this journey you’re on. It can help shift your perspective back to the view that looks perfect rather than the close-up view that shows you all of the imperfections.
And remember, nobody is perfect; nothing in nature is perfect, relationships aren’t supposed to be perfect.
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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
Q-I think of myself as an optimist, but my wife seems to be a pessimist. I love my wife, but it feels like she is always complaining about something, and it’s starting to bother me. In a way, I think she is trying to express her feelings. I want to support her, but I’m not sure how.
A-You’re right, she’s trying to express herself. John Gottman says a complaint is an unmet desire expressed.
That being said, complaining is a habitual behavior most of the time. Try having a compassionate, supportive conversation with her about how it bothers you. It probably bothers you because you want to help correct whatever’s going on. Don’t start off telling her how wrong she is to communicate in that way. Try to make her feel understood and she won’t be defensive.
She may also have realized this is a problem and be open to changing this about herself. If she isn’t, don’t waste your time coercing her. Don’t respond to the complaining behavior, but fully engage when she’s being positive.
I, too, sometimes complain, and my husband just abruptly changes the subject! I’ll be going on about something and he’ll say, “Man, look how pretty the sky is today!” It’s kind of a joke between us now and we’ll just both laugh.
I assume from your question that she is not complaining about YOU specifically. If she is, there’s an opportunity for you to decide if there’s something you need to work on. If not, approach this as a team in trying to reduce a bad habit.
f she is depressed, seek professional help.
Best of luck, hope this helps!
As a 20+ year veteran of marriage and family counseling, I have often been dumbfounded at how a previously loving couple will be cruel to each other. Often they will intentionally insult, disrespect, and otherwise belittle each other. Although we can assume that most relationships begin with a level of love, hope and commitment that convinces the couple that they want to be together for the forseeable
future, several years later they cannot carry on a civil conversation.
Often by the time a couple seeks counseling the relationship is doomed to fail. For this reason counseling couples is often frustrating and tedious work. I have often said I wish I could be with my patients all day to coach them through their interactions. Many of the things I coach people on are repetitive and need to be applied on a daily basis rather than one hour a week in my office.
Winning Your Relationship Game means you reach a level of happiness they’ve only dreamed of or haven’t felt in a long time. Let me begin by telling you what no one can help you do. No one can tell you how to convince your partner that they are wrong and you are right. No one will excuse your behavior because of what your partner is or isn’t doing. If you’re looking for a way to change others, good luck! Chances are very good that there are some things that you can change that will make a positive difference in your relationship anyway.
Relationships rest on 3 foundational pillars of Compassion, Communication and Commitment. You must have all 3 for your relationship to remain stable. A shaky relationship will have weaknesses in one or more areas. Development in all 3 areas will grow the closeness and happiness of the relationship. Your relationship will be a winning one.
My philosophy is also one of acknowledging the role of attachment. Insecure attachment fears seem to be at the bottom of every conflict within a relationship. If we can own that our responsibility is to make our partners feel securely attached, our relationships will be amazing!
Things that impact relationships are issues of addictions, mental illness, domestic violence, or infidelity. These introduce irrationality into any situation. It’s difficult to work with someone who does not think in a rational manner. Please get professional help if you need intervention which focuses specifically on those areas. If you’re in an unsafe situation, I urge you to get outside help immediately.
There are 3 areas of our reality that has to be examined. Those are areas of thoughts, feelings and behaviors. While thoughts and feelings are important, behaviors are what wins or loses in relationships. Sometimes, changing behaviors is dependent on addressing the thoughts and feelings behind them. Don’t be afraid, I think you’ll find this simple, but maybe not easy.
All things in life occur in cycles. Relationships are no different. Closeness occurs and distance occurs. There’s the falling in love part and then there’s the settling in part. Each change in stage represents a new set of rules for your relationship. Our actions during and reactions to these times create a stronger or weaker relationship. Sometimes we read difficult times as the end of a relationship, but it may just be a natural stage of moving closer.
I also see a relationship as a system. This system cannot change in one area and be unchanged in another. Therefore any change you make will impact the relationship. So, CAN you change your relationship? Yes. And you should if you’re not happy with it now.
Love and Be Lovely!
If you practice continuous improvement (and I think you should!), then you have the ability to turn this around slowly but surely. If the truth is-I'm a size 14, or I'm so unhappy I could cry, or I'm so angry, I could scream-then doesn't it serve your relationship with yourself best to be honest about how you feel?
In the quest for personal improvement, you can shift to a statement that is still true, but less emotionally charged. So instead of I'm a size 14, you say, "Right now, I'm a size 14 and I'm making healthy choices (if you are!) to change that."
Instead of I'm so unhappy I could cry, try "I'm very unhappy at this moment and I'll try to smile instead of cry."
Instead of I'm so angry I could scream, try "I'm very upset right now and another feeling will be along soon."
Each of these corrections subtly changes the energy of the statement. It doesn't make it any less true, just less harsh.
Play around with this. Employ that deep, inner knowing we all have. If you go too far with your correction, your gut will tell you so. It won't feel right. When you have it just right, you will know.
Let me explain further: Instead of saying I'm so unhappy I could cry, you might start with the opposite-I'm so happy I could dance and sing. Right away, you know this isn't right. Bring it down a bit: I'm so happy I could just smile. Yes? No? Try, I'm unhappy and I'll laugh anyway. Closer? Try this: I'm unhappy and I'll smile instead of cry. This might finally feel "right" or "true". Less emotional charge, so small improvement.
Practice truth telling with yourself. The more honest you can be, the better trust and confidence you'll have in YOU! That works better than any positive affirmation in the world!
If you have questions, I want to help. Email me, post in the forum, or check out my packages. I'll send you my five favorite relationship tips if you go here.
Most relationships begin with a high level of love, hope and commitment, a promise of joys to come. Convinced they will spend the rest of their lives together; several years later a civil conversation does not exist.
Why? What happens to erode the dreams after a few years? Relationships occur in cycles as everything in nature. Periods of closeness alternate with periods of distance. Growth is an expanding process, painful by its very nature. Research confirms that fighting is a sign of health in relationships. The process of fighting is the part that is detrimental or constructive.
Positive communication can improve a relationship and even breathe new life into a relationship that is considered beyond repair. Learning to communicate in a way that is direct, honest and non-judgmental will make even a break up more bearable!
I know your partner definitely needs to learn this! BUT the only person in the world you truly control is yourself. If you truly deal with your own behavior, I’m sure you will be kept busy! A commitment to change takes effort, introspection and willingness. The reward can be a level of intimacy only previously dreamed of.
This site is a collection of articles designed to help you and your partner build a more fulfilling relationship. If you like what you read here and would like to go deeper, try a package. Email me a question or connect over at the forum. Connect to the relationship of your dreams.
John Gottman is the nation’s leading relationship researcher, spending the past 40 years intimately studying couples, their interactions and the long term success of their relationships. The great thing about this type of science is we can use it to guide beahviors and replicate the results of the studies.
The ratio of 5:1 was identified spontaneously through Gottman’s research and it can help you improve your own relationship quite easily. This may seem a little daunting at first.....and it can be quite daunting.
Do you notice a significant number of negative interactions in your relationship? Then I urge you to play this little game right away.
This is a competition with yourself. Don't focus on what your partner does or doesn't do. I know they all need to change. You've got enough to keep up with yourself though, I promise you! So, if you're up for it, this is how you play:
When you say something mean to your partner, say 5 nice things [one negative=5 positives]. If you leave your socks on the floor, do 5 tasks that your partner usually does. Some suggestions for positive actions are listed below.
Once you know, you can't un-know.
Notice when the negative interactions happen. It doesn't matter if they deserved it. It doesn't matter if they did something to you first. If you recognize there is a repair to be made for each of your negative interactions, you'll be less prone to act or speak without thinking.
Play of the Day: Use the magic ratio for one day. This one 'play' is a game changer! Let's talk about the differences it makes for you. Come on over to the forum and chat it up.
If you want more, sign up for free updates and my favorite relationship tips. You can find more articles about compassion over here. If you need more personal coaching, I've got packages for you here. You can always email me, ask a question and I'll answer it on the forum.
Suggestions for positive interactions:
1. Do a load of laundry if you're not the one who usually does it.
2. Tell your partner something you're proud of about them.
3. Vacuum the carpet if you're not the one who usually does it.
4. Walk by your partner and give them a quick hug around the shoulders.
5. Pick up your partner's favorite candy bar and bring it home.
6. Take the kids to the park if you're not the primary caregiver.
7. Clean the toilet if you're not the one that usually does it.
8. Bring your partner a cup of coffee/beer/glass of wine.
9. Text your partner just to say I love you.
10. Plan a dinner or movie date and let your partner know.
11. Tell your partner something you appreciate about them.
12. Have sex when your partner wants to.
13. Make your partner's favorite dish.
14. Bring your partner a flower out of the garden (or the neighbor's).
15. Tell your partner what made you fall in love with them.
16. Compliment one of your partner's special abilities.
17. Tell 5 of your friends something you think is special about your partner.
18. Write a sweet or funny note to your partner and hide it somewhere they will find it.
19. If you have children, tell them something you like about your partner.
20. Give your partner a 6 second kiss.
21. Hold your partner's hand while they are talking to you.
22. Stop your partner and look into their eyes for 5 seconds.
23. Stop what you're doing and just listen to your partner attentively.
24. Give your partner oral sex.
25. Take your partner's car to be detailed.
26. Ask your partner to take a walk with you after dinner.
27. Offer to help with the dishes if you don't usually do them.
28. Ask your partner an intimacy building question and then shut up.
29. Plant a tree in your partner's honor.
30. Ask your partner if there's anything you can do for them.
31. Weed the garden if you don't usually do it.
32. Watch your spouse's favorite TV show with them.
33. Give your spouse a shoulder/foot/hand massage.
34. When you or your spouse come home, go right away to your partner and give them a hug and a kiss.
35. Do a radio dedication during a time your partner will be listening.
36. Gas your partner's car up.
37. Buy them an Amazon (or other store) gift card.
Enjoy being positive with each other!
Usually that drive tells us that we are gaining much of our self worth by being a “good boy or girl”. This is not an objectionable goal, but when we allow our boundaries to be violated to serve others, we’re doing the whole world a disservice.
If you’re doing things for other people that make you feel resentful, reconsider how you could handle it. For instance, if you always wake your teenager up in the morning and it turns into an argument every day, you’re probably not feeling very thrilled about that. Stop doing it. Buy the kid a clock.
Make sure they know it’s their responsibility from now on. Let it go. Doesn’t that feel good?
If you can’t start there, start with something smaller. Anything that you are doing strictly for someone else, ask yourself, do I find joy in doing this? If the answer is no, then look for an alternative. Disappoint them. Let them know you won’t be doing that anymore. Let me know how it goes over in the forum.
This site is a collection of articles designed to help you and your partner build a more fulfilling relationship. If you don't find what you need, email me. If you want five of my favorite relationship tips, sign up here. There's also some more in depth resources here.
Hope that helps,