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 ;-),
If you or someone you love is struggling with addiction, I feel for you. I had many alcoholic family members including my father. That baggage led me to marry an alcoholic the first time. Extricating or dealing with a relationship with an addict is a challenge. This article discusses some aspects of addiction.
The most commonly used substance in the United States is alcohol. While alcohol is a legal psychoactive substance, it can be addicting. Many people from every social spectrum consume alcohol in many settings and never have long term adverse effects.
In addition to alcohol, many mood altering substances are highly addictive and impair physical, social, and psychological functioning of persons who use them.
As of this date, the latest National Survey on Drug Use and Health report is from 2016 and was published in 2017. You can view a copy of this report at this web address: https://www.samhsa.gov/data/sites/default/files/NSDUH-FFR1-2016/NSDUH-FFR1-2016.pdf
The report provides the following facts:
While this report does reflect some positive trends, the problem of addiction takes a great toll on our culture. Especially disturbing is the growing evidence of the danger of opiods or herion.
Generally addiction progresses through a fairly predictable cycle: experimentation, social use, dependency, addiction and hopefully, recovery. I illustrate these stages with alcohol use below:
Experimentation: I have tasted alcohol and had some experience in drinking alcohol as a teenager and young adult. Alcohol has never really caused me too many problems. It has been limited due to availability and other barriers.
Social use: Now, as an adult, I go to a restaurant on Friday nights with my girlfriends and co-workers. Alcohol becomes part of a relaxation ritual for me. Still my once a week drink is not creating any problems for me.
Dependency: I start to view alcohol as an aid for relaxation. While going through a stressful time at work, I start to drink a glass of wine every night when I fix dinner for my family. My relaxation begins to become dependent on that glass of wine. Being a “drinker” starts to become integrated in my identity. I am a “drinker”.
Note: Dependency has both a psychological and a physical component. Both are problematic.
Addiction: I begin to develop a tolerance for alcohol, requiring me to use increasing amounts in order to feel the effects. Soon, I’m drinking a bottle of wine every night and it is causing great problems in my family, causing me to miss work, neglect my home, etc. I have crossed the line into addiction which will become a physical dependence if I continue.
Recovery: Something occurs that prompts me to seek treatment and I discontinue my alcohol use, engage with a support system and begin to re-establish my life without substance use.
Unfortunately, many times recovery is characterized by relapse. Hallmarks of successful recovery are sobriety, abstinence, social support, and active relapse prevention.
How can you tell if someone will become addicted? There is currently no way to know this. Some people may use substances many times without having a problem and then at another point in their life, use and become immediately addicted.
Infrequent use in small amounts generally will not require treatment. The person who uses in this manner will likely be able to stop use when they decide to. Often, legal, social, family or other types of sanctions will be enough of a threat to convince them to stop using substances.
Treatment may be required for people who cannot stop substance use on their own. Without outside intervention, it is rare for an addicted person to be able to discontinue use for an extended period of time. Despite consequences, often extreme consequences, the addiction overpowers their will. The desire for use outweighs any of the external results.
Treatment can decrease the economic and social costs of addiction. Additionally, there is much evidence that treatment is far less expensive than the real costs to our society. Multiple reports on the National Institute on Drug Abuse (NIDA) support this. You can review these articles at their site: https://www.drugabuse.gov/publications
More on this topic later. If you or someone you love is struggling with addiction, find help through local resources or SAMHSA's website. https://www.samhsa.gov/find-treatment
In the meantime, stay lovely!
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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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1. It’s ALL about you!
Relationships are our biggest teachers. Often they are our first voluntary “belonging” type relationships. This makes them unequaled in highlighting our weaknesses. When our belonging gets shaken, a primal evolutionary fear emerges. It pushes us to action which our history tells us will solve the problem, soothe the fear. Often, this action brings us exactly the opposite of what we want.
We only have control over one person…..that’s ourselves. Focusing your energy and attention on what your partner needs to change is very inefficient. You’ve got to stay focused on the things you need to change. A relationship is a system and when you alter one part of a system, the whole thing changes. This is great news because that means you can create positive change in yourself and it will impact your relationship.
2. You will have to change.
That’s the sad truth. You can’t count on your partner changing. Nothing’s going to change unless you do. What do you want to change? Change behaviors that are not contributing to the health of your relationship. We all have them.
Changing means you’re going to have to behave in different ways than you currently do. Unfortunately, most of our behaviors are automatic. Just like changing any habit, you’ll have to put in effort to remember to change. The good news is, after you’ve established a new habit, it gets a lot easier.
3. You have to do it.
You’ll have to spend time learning and practicing new behaviors. That implies a time commitment as well as consistency and persistence. Penciling in some reading time on Tuesday afternoons won’t cut it. Daily practice, every day, even when you feel that it’s not working is the definition of consistency and persistence. Harsh reality is, change doesn’t happen without some effort. If you’re not willing to do that, you might not want to improve your relationship as much as you think you do.
Have you proclaimed, “I’m working so hard to make this work.” Or, “I’ll try anything to make this relationship better.” Then I don’t care if you think it’s silly or hard. You’ll do anything, right? If that’s true, then do it.
Practice Time: Are you willing to be the change agent in your relationship? Can you devote time and attention to identifying and changing your own behaviors? Are you willing to be consistent and persistent with that attention for at least 90 days before giving it up?
If so, you may well master your Relationship Game!
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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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A-You have to decide to.
In every situation there is something you appreciate or be grateful for. For instance, if it's raining, you can be mesmerized by the drops hitting the puddles or be grateful that the plants will have what they need to grow.
Stress hijacks our attention and focuses us on survival. But most situations really aren't that important and we have to recognize that we don't have to allow our thoughts to run away from us, we can control them with some practice.
Cognitive Behavioral Therapy tells us events and feelings are separate entities. Our thoughts about events are what lead to our feelings about it.
For example, it’s raining. I think, “This sucks! There go my plans for today!” Then I end up feeling disappointed and bad.
I can choose to think different thoughts that lead to different feelings. For example, I can think, “This sucks, and I’m disappointed, but maybe I can find something interesting to do inside today. Yeah, I got that new puzzle! I’m going to work on that today!” I’ve got a whole new feeling coming out of the same situation just by altering my thoughts.
This can take some practice, but I’ve written lots of other articles addressing how our thoughts, feelings and behaviors impact each other. If you feel that you’re just depressed and can’t succeed in changing your thoughts, find a therapist that practices Cognitive Behavioral Therapy.
Best of luck,
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We are biologically designed to seek belonging, both to communities and to other people. The stronger and more secure that sense of belonging, the more confident we are taking other risks in life.
From our early years, we learn to behave so we’re accepted by our peers and families. Anyone who’s experienced the pain of being bullied or ostracized from their peers knows that it can shake your confidence.
One benefit of being in a committed relationship is the feeling of a solid foundation with our partner. From this foundation, we can face greater risks of “not belonging” out in the world.
Our level of self-doubt is based on this feeling of belonging. As children, the more our families created that attachment, the more confidence we tapped into. Research shows our level of self confidence increases as our sense of belonging with our partner increases. This promotes greater personal and family functioning as the basic anxiety of belonging moves out of the forefront.
Attachment security sets us up to take risks in other areas of our lives. We see things more rationally, aren’t as needy of approval. For example: That old saying, “behind every successful man is a good woman” illustrates this for us. Feeling that belonging at home allows work life to be more effective. When we KNOW we belong, it’s easier to risk rejection from other arenas.
Exploring our self-doubt both individually and with our partner helps us learn. We begin to recognize how self-doubt causes us to behave in less than productive ways. Our partner begins to understand how to nurture our sense of belonging. And, if you’re lucky, vice versa.
Is there an area of self-doubt that you struggle with? Can you make the link to your sense of belonging? Take time to work this out by asking a series of 5 Why questions. (Search this site if you don’t know what that is.)
Share any insight below in the comments.
Together with you,
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