Tag: couples therapy

Posted on

WHY RELATIONSHIPS ARE THE HARDEST THING YOU WILL EVER DO (AND WHY THEY’RE WORTH IT!)

Have you ever spoken with someone who has just given birth? Often, you will hear them swear that they will never get pregnant again. But the reality is that most do repeat the experience–more than just once! Perhaps one reason for this is that the pain and suffering of giving birth and having an infant are temporary, with rewards that may increase as time goes on. We don’t mind a little suffering if there is a reward for it down the line!

So what is the story regarding relationships? 

Well, on paper they look amazing. We are drawn to them because they offer safety, security, acceptance, love, sex, family, community, meaning, and more. Like babies, we love them when we see them out in the world, but the reality of having one in your home 24/7 is a whole different story. 

And yet we keep seeking them out, and getting into them, only to find out that once we move through the limerence phase, they get difficult. Why do they become so difficult? Why can’t they continue to feel like floating on clouds? The answer to this is complex and differs somewhat from person to person, but I hope in this article to give you an understanding of the process that can cause distress but, when handled well, also lead to “real love”. 

WHAT WE DO WHEN THREATENED IS NATURAL, BUT IT ALSO CAUSES DISCONNECTION: Our brains are wired to scan the environment for threats–that is how we have survived over the years. As mammals, we have very few ways to protect ourselves from threats–no claws, no fangs, and soft bellies that are exposed dues to our upright stance. We are not even very fast or strong! So we evolved to have large brains to help us outwit predators and avoid dangerous situations. 

It worked pretty well until we got into “modern” relationships, where our “safe person” can also be our greatest threat at times. When this happens, our hunter-gatherer brains can’t tell the difference between a real threat and a perceived threat, and reacts by shutting down rational thought and activating our fight, flight, or freeze response. 

While this response protected us in the past, in modern relationships it creates a separation from our partner(s), due to the fact that when we are in this dysregulated state, we cannot learn or listen, and our primary goal is self-protection. The result is disconnection. Closeness, the feeling of being understood and cared for, is out of reach, and this is why our natural responses to threats generally do not work in relationship. This is an unfortunate state of affairs, since closeness is often reached by having difficult conversations or healthy conflict. 

VULNERABILITIES AND TRAUMA ARE TRIGGERED: Why does our defense system get triggered so strongly by our partners? Why does something that protects us from harm also create disconnection? This is not some cosmic joke on people who are in relationships. It is instead just an unexpected outcome of being in a modern form of relationship. Let’s look at what happens.

In our hunter-gatherer past, we were in relationship with many people, and our needs were spread among the group. Our safety, security, and sense of belonging was not reliant on just one person, but instead tied to many. Because of this, a conflict with one individual was likely less threatening–we did not feel as though we were in great danger. 

Today, the majority of our needs and wants, our requirements for safety and security, and our sense of belonging, are all tied to one primary partner. (To read more about this idea, please check out Esther Perel’s excellent article: Why Modern Love is So Damn Hard). A relational breach, even a small one, can present an enormous sense of threat to our stability and well-being. We can feel as though the conflict will leave us untethered to our anchor, to drift alone and unprotected.

What exactly is the source of this feeling of unsafety? Our vulnerabilities are exposed. Regardless of whether we are attacked, or doing the attacking ourselves, we become hyperaware of our vulnerabilities in the moment and move to protect them. This is one process that makes relationship so hard; in order to have healthy conflict that results in greater closeness, it is required that we talk about the vulnerability that has been triggered by another, so that other can then respond to us.

What we usually do instead of talking about what is coming up for us is criticize the other, which only pushes them away. And when we are criticized or attacked, instead of probing to find out what is underneath the anger, we often get defensive, essentially walling off our compassionate selves from our partner.  

This is compounded when there are negative memories in the past that we experienced as traumatic, because our instinct to attack and defend are heightened, and the trigger-wires for each is much shorter. Trauma also takes us out of the moment and back to the past event, making us unable to respond with interest, caring, and empathy. If we are unaware that trauma is even being triggered, guilt and shame can be added to the mix of negative emotions, further pulling us out of the conversation and away from our partner. 

***

The takeaway from this section is that when our vulnerabilities and traumas are triggered in relationship, if we don’t know how to talk about what we are feeling in the moment, any conversation with our partner, if we have one, is going to be much more difficult. 

YOU ARE DIFFERENT FROM YOUR PARTNER: The final aspect of relationship to be considered in this article is how our differences make being with someone harder. Why do differences create difficulty? Mostly because they do not show themselves in the beginning stage of a relationship! And if they do show up, our brain has a tendency to minimize them since its one goal is to bond with the other. 

The reality is that every partner you have will be different from you in both big and small ways. The challenge comes with deciding, once the differences show up, how to respond to them. There are three main ways of responding that I want to highlight in this article:

  1. Criticizing the difference by judging it.
  2. Saying nothing about how it bothers you and building up silent resentments.
  3. Showing curiosity about the difference, then deciding if that is something you can live with (accept). 

Only one of the above actually works to bring couples closer–can you guess which one? If you guessed #3, then you are correct! And yet this is the response that rarely gets practiced, and this is why differences, despite their inevitability, make relationships hard. 

Why are differences in our partners threatening to us? Our brains are wired to detect potential threats or dangers in the environment, and back in the hunter-gatherer days, someone who was “different” could be an enemy from another tribe or group. Noticing differences allowed us to assess our level of safety, letting us proceed with caution and keeping us from giving our trust to another prematurely. 

Our brain wiring has not changed as much as our culture and our way of being in relationship, so it is important to find a way to “bypass” our natural defenses at times when they are activated.  Otherwise we will seek to distance ourselves at the very moment when we need connection and closeness. Relationships are hard because our brains often tell us to do something that damages the connection. 

Understanding this is critical to making a choice against your natural instincts, and towards your relationship. 

***

So is there good news? Yes! The good news is that even though our brains work against our relationship goals sometimes, they also give us the ability to choose a healthier option. This takes practice and teamwork, and is dependent on the couples’ commitment to a mutually shared relationship vision. But it is doable. And in my opinion, the work is worth it. 

Relationships may be the hardest thing you will ever do, but the rewards, when you do the work together, are life-changing, liberating, and empowering. 

Posted on

WHAT THE EXPERTS SAY

This article is an overview of what I have noticed works and does not work in relationships. It is not meant to be an exhaustive review, but instead a summary of what I see are the most important things to pay attentions to if you want to have a healthy, connected relationship. 

I feel that, as a couples therapist, my training and education never end. This is because so much theory behind couples therapy is influenced by current science of the human brain in relationship. This is good news! But it also reminds me that the choices I help couples make during conflict sometimes go against their natural responses. 

Bonding with others is hard-wired into our brain and evolved from our need to be inter-dependent in order to survive and propagate.  Therefore, much of what we do with our partners feels natural and easy–this is not what couples come to therapy for help with. The part that does not feel natural and easy usually centers around conflict, or difficult conversations, that every couple runs into in the course of being together.

What I have learned from the experts is that couples need to attend to not only how to have healthy conflict that results in understanding and connection, but also how to keep doing the things that are easy and natural. Attending to the latter makes it easier to attend to the former.

So let’s look at a round-up of the best tips I have learned from the experts in couples therapy, and why you need to know them if you want to be successful in relationship.

For this article, I pull from the following experts in couples therapy. I encourage you to subscribe to their newsletters if available as a way to get regular reminders of what works:

THE BREAKUP PREDICTORS: Couples will regularly act as though their relationship path is out of their control, asking, “”How did we get here?” The truth is that they got there together, by making conscious and non-conscious choices, but they may not have had their eyes open while driving, so to speak. Terry Real says that his first step with couples is to find out “Who’s doing what?” I use this question with my couples as a way to bring awareness to each individual’s contribution to the couple dynamic. If you don’t know what you are doing, how can you change it?

So what is most important to look out for? According to the Gottmans, who have 40 years of research on couples to draw from, contempt is the number-one predictor of divorce when it shows up between couples. What is contempt? In The Marriage Clinic, contempt is defined as: “Any statement or nonverbal behavior that puts oneself on a higher plane than one’s partner.”

Contempt is looking down at your partner, judging them as less than, specifically less than you. It can show up as disgust, disrespect, disregard, insults, eye-rolling, and ignoring, just to list a few. John Gottman calls it “psychological abuse” and that is exactly what it feels like. It makes the other feel as though there is something wrong with them, that they are not on the same plane as you–not as smart, not as young, not as attractive, not from as good a family, etc.

Contempt is so damaging because it is difficult if not impossible to repair, unlike other forms of conflict or differences. Contempt sticks and is hard to forget or excuse. There is a big difference between someone saying: “Since you have gained weight I find it harder to become sexually aroused with you”, and “You’re so fat you disgust me and I don’t even want to touch you half the time”.  The first one hurts, but can lead to a deeper conversation, while the second one damages trust, safety, and connection, pretty much ensuring that a deeper conversation will not happen.

***

Another main predictor of breakup or divorce? Again, the Gottmans have a corner on this, sharing that the stories we have of one another are critical in shaping our responses in conflict. And negative stories of our partners over time lead to less successful conflict, less trust and connection, and often the end of the relationship. In The Marriage Clinic John Gottman calls these negative stories negative sentiment override, meaning the [negative] “affect around which the problems do not get solved”.

In layman’s terms, if you begin most difficult conversations not giving your partner the benefit of the doubt, you are likely to have gridlock, or higher levels of aggression. If you think about it, when you head into conversations with your partner with suspicion or negativity, your relationship will feel like you are living with a threat that is always trying to sabotage your well-being!

When this happens, I often look for experiences in one’s history that have negatively colored how they experience others in the world. Individual therapy can greatly help to deconstruct and dismantle some of these responses and make the person more adaptive to what is really going on with their partner.

WHAT DOES NOT WORK: Nearly all couples enter into couples therapy telling me that the biggest problem is their “communication”, but that is usually not the actual issue. Couples are communicating just fine, all the time, even when that communication is via the “silent treatment”. What the issue usually is is their difficulty in having difficult conversations. Conflict can fall into this category, to be sure, but other difficult conversations could involve changing values, problem-solving, or expressing needs.

The truth is that difficult conversations may remain difficult, but that does not mean they can’t be successful. What is success in a difficult conversation? Understanding and Connection. This is because the root of the difficulty in these talks stems from one person’s vulnerabilities being hurt. A successful difficult conversation is when one person expresses that hurt in a way that is not critical of the other, and the other then responds in a caring and empathic manner, avoiding problem-solving.

Since this is easier said than done, here are a couple of tips from the experts on what to avoid in these conversations and what to do to make them easier:

The Four Taboos: Dr. Walter Brackelmanns developed the idea of the Four Taboos during his many years working with couples, and he incorporated them into his own modality, Inter-Analytic Couples Therapy, which is what I practice. These actions became taboo primarily because they will completely derail a conversation two people are having about feelings, and they will also turn healthy conflict into a fight.

The Four Taboos are:

  1. Criticism
  2. Defensiveness
  3. Demands
  4. Dysregulation, either up or down

The reason he identified these as dangerous is because when they are used, they result in disconnection, not connection. They are protective or aggressive responses to the others upset. In a nutshell, they don’t work! 

Criticism is when one makes judgements or interpretations about the other rather than talking about how they feel (“I feel you are a jerk” is not a feeling, it is a criticism.). Defensiveness is difficult to avoid, because that is a natural brain response to feeling attacked, but it does not work because it is a justification for the triggering behavior. Demands are when you tell the other what to do or not do rather than making a request. And dysregulation happens when our rational brain gets shut down and we are running on emotions that respond to a real or perceived threat by either ramping up to attack, or shutting down to protect.

Avoiding the four taboos during conflict requires making conscious choices in the moment, as well as having a commitment to building trust and safety in the relationship during non-conflict times. Additionally, one must be able to regulate oneself, and/or be co-regulated by the other, so that they have access to conscious choice. Regulation does not mean that you are perfectly calm, it just means that you can have your feelings and still talk about them–that your right and left brain are both still online. (In dysregulation, our left brains go offline!)

These four taboos may remind you of the Gottman’s Four Horsemen of the Apocalypse, and that is because they are very similar. However, the similarities between them does not invalidate either, rather it reinforces the notion that in order to connect during conflict, you better avoid dis-connective actions.

Turning Against Bids: John Gottman has identified three possible responses to what he calls “bids”, which are simply attempts to connect with another. Bids can be direct or indirect, they can be a question or a comment, they can be verbal or non-verbal, but in all cases the health of a relationship can be measured by the most common response of the other.

For this article, I am highlighting turning against, because this is the most damaging of the responses and clearly belongs in the “What Does Not Work” category. Turning against a partner’s bid is not a passive act–it is often hostile or aggressive.

(To read a brief article about all three responses to bids, click HERE.)

It is usually not the intent of the responder to come across this way–perhaps this is how they learned to be in their family of origin or from previous relationships. Nevertheless, as described in The Relationship Cure by Gottman and DeClaire, it is received as contemptuous and critical, setting a pattern of rejection and hurt feelings and ultimately, disconnection.  A relationship has little chance of succeeding if this is the go-to response to bids, so I recommend avoiding it!

It is important to note that turning against happens even in healthy, stable relationships. We all have bad days, lose our patience, get frustrated, and feel interrupted at times. That is when it is vital that we stay regulated so that we can express what is going on with us rather than punish our partner. If you say to your partner, “I just can’t think about that right now because my brain is fried, can we talk about it in the morning?”, you are assured a more compassionate reaction than if you turn against their bid for connection.

WHAT WORKS BEST: So what does work, according to the experts? Happily, there are many things we can do that require minimum effort and deliver big rewards. This is because our needs in relationship are relatively simple. Everybody wants to feel respected, loved, important, and desired. Though there are deeper needs that can be met, I have found that attending to these four sets a couple up for smoother sailing.

Below I have listed just a few of the most effective actions that partners can do for one another, but they all have a similar positive affect on relationships in that they reinforce positive stories about the other–they lead us to give one another the benefit of the doubt rather than jumping to a negative conclusion.

Having Shared Dreams/Celebrating Each Other’s Wins: Why be in a relationship? The reasons for committing to another person have changed somewhat over the years. During hunter-gatherer times, relationships offered safety and security, as well as companionship and someone who could help with work and children. We are “hard-wired” to gather with others since that is how we have stayed alive, being ill-equipped to survive on our own.

Things have changed, and I notice that in Los Angeles it can feel safer to be alone and away from others than in the middle of a group. If a person could do fine interacting with others only online and living alone, why bother with the messiness of living with someone who is not you?

Many of the experts, including the Gottmans and Stan Tatkin, talk about the necessity of having shared dreams, meaning, or purpose. If a couple is going to take on the challenging work of navigating differences and building a life together, then they are best served agreeing on what that life will look like. That is the shared dream–and it can serve as the motivation to do the difficult parts of relationship maintenance.

(Click HERE to access the Gottman’s Shared Meaning Questionnaire.)

Without a shared dream, purpose, meaning, or vision, a couple is essentially two individuals moving in different directions. This can undercut any efforts to join them or create a “team” mentality from which to solve problems, because they are both operating from individual agendas.

Shared dreams are critical to relationships much as they are to businesses–you can’t imagine a business where each employee has a different goal or path to success–this is why so many successful businesses have Mission Statements. They are written declarations of where they want to go.

Relationships will also benefit by agreeing on where they want to go.

Turning Toward Bids: One of my favorite Gottman concepts is the idea that we are always making or responding to bids in relationships. Bids made in relationships are specifically invitations to connect, and they can be verbal or non-verbal, direct or inferred, specific or general.

A bid can be anything from a comment about the weather to a specific question or request. In all cases they are attempts to connect with the other in some way. Connection is important to human beings because it reminds us that we are not alone, that we are safe, that we are important and have value. It also feels good!

I wrote earlier about how turning against creates disconnection and ultimately resentment, so you can think of turning towards as the opposite of that. But what does it look like? In simplest terms, the act of turning towards is any response that is shows that you are paying attention to the other. That could be a nod, a grunt, a question, an acknowledgement, or any number of responses at our disposal. This simple act can have a powerful positive affect on your partner and your relationship, and create a “cushion” for the more challenging and difficult interactions.

I have included turning towards in this article because I am a big fan of using skills that prevent disconnection while making conflict more productive.

(Click HERE for a short article detailing the different ways we can turn towards.)

The Dialogue of Intimacy: I have left this skill for last, mostly because it it the tool I use with couples in the therapy room and the tool I give them to take home and practice. It is also the tool that I have found creates the most change for the least amount of effort, if done consistently and with intention.

As I was taught, a Dialogue of Intimacy is a conversation that connects two people through empathy. Everything else is a dialogue of distance! It works because it moves beyond the surface issue of a conflict to reveal the underlying feelings of hurt, sadness, rejection, betrayal, and more. Unless these feelings are expressed, the Listener will likely miss the target with their response, aiming instead for the problem rather than the effects of the problem.

There are two roles in a Dialogue of Intimacy: a Talker and a Listener. The Talker is the one initiating the dialogue, bringing up something they are bothered by. Ideally, the Talker uses the formula “an emotion tied to a person and an event” to express what is bothering them, avoiding criticism in the process. The Talker should learn how speak about what is going on in their inner world from a subjective perspective–feeling the feelings and not just talking about them. Vulnerability is essential for the Talker in this task–because vulnerability is what draws in the listener.

The Listener has the harder job of the two, because they have to “set aside” what they may be feeling at the moment. The Listener is in charge of the process, leading the Talker down the road into their inner world, asking questions that illuminate why this issue was so triggering to the Talker. Without this information the Listener has to guess at what is going on, increasing the chances that their response will not work.

The Listener uses open-ended questions based on what their curiosity wants them to know more about. I always encourage listeners to look in the eyes of the Talker–this is where your questions will come from!

There is but one reason to have a Dialogue of Intimacy–to gain greater understanding. You are not trying to solve the problem here–understanding must precede problem-solving! This understanding comes from empathy–the experience of feeling and seeing the others’ perspective, which then leads to connection. This is why conflict, when done well, is not something to be avoided.

A couple of tips: both partners must be able to self-regulate and co-regulate or else the process will go off the rails; and you must stay in the role you have chosen until a full understanding is achieved. The good news is that this understanding often take much less time than most couples conversations–you just have to know where you are headed and how to get there!

(For therapists who want to study the Dialogue of Intimacy in a formal setting, click HERE for information on the trainings.) 

WHAT TO DO WITH ALL THIS INFORMATION: In this article I have shared just a snippet of offerings from the experts in couples therapy, with the hope that you will seek out more information yourself. The benefits of learning new skills are boundless, and those benefits improve the one thing that most of us value more than anything else–our relationships with loved ones.

The goal of learning these skills, and the goal of the experts who do this work, is not to create problem-free or conflict-free relationships because there is no such thing! Rather, the goal is to make difficult conversations easier by having couples connect during conflict instead of protect against one another.

Conflict and difficult conversations are inevitable due to the simple fact that we are different from one another. Learning how to talk about these differences is a powerful step toward greater closeness. Who couldn’t use a bit more of that these days?

Posted on

SCHEDULING SEX

Image

Do you remember when you first found out that Santa Claus is not real? I do, and it is not a pleasant memory! I remember how it was announced to me casually by my parents, but it felt like a hole was blown in my stomach and I was expected to act as though it were only a bruise. It was just one moment in time when my admittedly narrow child’s worldview would be abruptly expanded, challenged, or shifted by reality. Moments like these are about more than just giving up beliefs, they sometimes require a whole identity adjustment. 

And yet once I knew that Santa Claus was fictional, I could not go back to “believing” in him. Granted, it is fun to continue “pretending” that he is coming, but harmless play like that never overrides a less-exciting reality, it just makes it more bearable! We accept new truths, an expanded worldview, and move on with our lives from this broader perspective of self and world. 

Why then do so many refuse to let go of the mythology surrounding romance? 

The mythology I am specifically referring to is the belief that sex in a relationship should retain the spontaneity of the courting stage–that it should happen “organically”, or else partners have lost interest in each other. Attached to this mythology is the belief that scheduling sex is unnatural, shameful, and unsexy. 

The reality that I help my couples clients to experience is that the above is not true, and that scheduling sex can become something that you look forward to and enjoy! 

PASSION FADES: If we are in good physical shape when we start a relationship and want to stay that way, we don’t assume that, now that we are coupled, we no longer have to exercise. In fact, we would expect to lose muscle mass or gain weight if we stopped exercising. For many people, keeping themselves fit in a relationship or marriage is respectful to themselves and their partners, and sexy to boot! We continue to exercise if we want to stay in shape because we know that there is no other way to remain fit.

When it comes to romance, passion, and sex, we often throw the above logic out the window. A relationship that starts out with hot sex is often expected to continue along the same path, because if we love someone then surely we will keep wanting to have sex with them. If only this were the case, but it often is not. Sexual attraction, from a biological standpoint, was always intended for the short-term to foster pair bonding and procreation. 

You might be shocked to know that sex was never meant to keep a relationship together long-term, and that when our eyes wander to others, that may be a biological message telling us to bond and procreate with another (This is not a justification for infidelity, just a scientific way to understand it). There are so many more obstacles that “get in the way” of sex in the long run, with increased intimacy being one of them, since intimacy and passion are fueled by opposing elements. 

This is why it is important in a long-term relationship to be intentional about sex. 

(For a great read on why passion fades and how to get it back, please check out Esther Perel’s excellent book, Mating In Captivity.) 

We have been fed a myth about sex–that it should happen spontaneously and organically if we love someone. This does sometimes happen, especially in the courtship stage, but as time goes on, desire can fade for a variety of reasons. In the same way that we need to exercise to stay in shape, we need to take action if we want to maintain an active sex life with our partner. 

One of the best courses of action to take is setting aside time for sex.

SCHEDULING SEX IS SEXY: When we make a reservation to go out to dinner, we don’t expect to sit down at the restaurant and have our food immediately appear for our consumption. Usually, we take time to read the menu, noticing what looks good in the moment–what we might like to try. Then we often order appetizers and/or drinks to start, knowing that we will enjoy our meal much more once our appetite is whetted and we feel relaxed. 

Couples can use a similar approach when it comes to ensuring that they have regular sex. If you think about the dinner scenario I mention above, what is it that makes one look forward to dining at a restaurant? Knowing that we will be served, that we won’t be rushed, and that we can “set aside” current concerns in order to enjoly the meal. Sex can provide similar anticipation, but not if we treat it like a task that needs to be checked off of a list. 

What if you and your partner(s) chose to look at having sex as a respite rather than a requirement? What if you saw it as a reward to be enjoyed together rather than something to do for the other person? Remember what made sex so exciting when you were first getting to know one another: discovery, risk, mystery, interest, curiosity, exploration. Believe it or not, these elements can continue to drive sex with a regular partner even after many years–IF we are willing to see them as a changing, complex, and influential individual. 

What is sexy about scheduling sex is looking at the scheduling as a strength of your relationship rather than a weakness–you are doing something to ensure you are physically intimate with the one you most love. It is a sexy intention because it is saying to one another: “This means something to me, I love doing it with you, and I want to make sure it happens.” Scheduling intimate time together can be sexy in the same way that we love when our partner plans a romantic anniversary getaway, or decides to take up a training program to get in better shape. Scheduling sex is a form of leaning in to the relationship, saying to each other that this is too important to leave to chance. 

HOW TO START/SET ASIDE TIME TO CONNECT: The biggest challenges I hear about for couples scheduling sex are the following:

  • Anxiety about being in the mood when the time comes.
  • When one partner is struggling with not feeling desirable, sexy, or attracted to their partner.
  • Feeling tired, stressed, anxious, or depressed.
  • When sex is painful.
  • Not feeling connected to the partner.
  • Unrealistic expectations. 

Fortunately, the way around any of these issues is conversation. The exception is when sex is painful. In this case, sex must not proceed, and a doctor or urologist’s assistance needs to be sought out. Sometimes painful sex can be resolved through simple education, as when a post-menopausal woman is not aware that lubricant is needed, but I always want to rule out a medical condition first. 

For the rest of the issues, my job is to help partners talk about them. These conversations can actually lessen the problem, because when done well, they foster trust, safety, understanding, and connection–all of which are vital to a healthy sex life! A well-trained couples therapist can be essential in helping a couple have these talks. 

For the purposes of this article, however, I want to focus on the best approach to scheduling sex: Don’t schedule sex! Instead, schedule uninterrupted time together. When you schedule sex, anxiety can ramp up because there is an expectation for performance and desire. Strong performance and natural desire are most likely to show up when partners are relaxed, not stressed or anxious, so by removing the expectation for sex, you keep the nervous system calm and allow the body to respond to stimulation. 

Here is how it can look:

  1. Set aside an uninterrupted block of time–no kids, no phones, no emails, no television.
  2. Establish consent to be with each other, as well as the right to reject what another is doing. (True consent is not only about saying “yes”, but also being able to say “no”.)
  3. Spend some time connecting either through casual conversation, eye-gazing, light touch or massage, sensate focus touch, sharing a bath or shower, spooning one another, dancing, or feeding each other fresh strawberries–your imagination can come up with what works for the two of you. 
  4. Take intercourse or penetration off the table as a desired outcome–instead shoot for the connection, and trust what comes out of that. Note: it may not be intercourse, and that’s okay! 
  5. Be willing to be influenced by your partner–by their body, their touch, their playfulness–join with them as a teammate to play the game of arousal. (A great way to prepare for this beforehand is to have a conversation about “What turns you on?” and “What turns you off?”)
  6. TRUST THE PROCESS. I have said this before, and it allows couples to be more present in the moment with each other instead of in a hoped-for or dreaded future outcome (anxiety), and it also lets the right brain (the feeling brain) take the wheel, which is essential for erotic connection. You may move toward intercourse or penetration, or you may not–trusting the process lets you find the sweet spot for that particular time period. Intercourse ideally comes not from clenched jaw determination, but from moving up the levels of arousal together through exploration, discovery, and play. 

(Read how to use Sensate Focus Touching to kindle sexual arousal in one another.) 

It used to be that men wanted sex all the time and women needed to be aroused before wanting it. But this is not the case anymore, because general anxiety is higher for both sexes, and that can drastically impair sex drive–resulting in neither partner initiating. So the way “into sex” is not through sex drive, but through arousal, for both partners. Arousal comes from a state of relaxation and connection. Mind you, that connection does not have to start with your partner–it can be a connection to your own eroticism via porn or fantasy. But if you want to have regular sex (whatever that is for you), then you are going to need to allow time to relax together and connect first. 

In order to allow that time for your relationship, set aside time together, allow yourself to breathe, be present, move your body and touch each other in a way that fits the moment. You will discover that scheduling sex is not really about sex at all–it is about so much more, and one of the best actions you can do for long-term relationship satisfaction. 

Posted on

DON’T BE A THERAPIST WITH ME!

Working with couples, it is not uncommon to hear similar complaints from different clients. This is not unusual, because the unifying issue for ALL couples who come to me is that they are disconnected. This does not mean that they don’t love one another, instead it means that they have run into any number of differences that are making things, including loving one another, difficult and causing them to turn away from each other.

What is disconnection? In simplest terms, it refers to when you no longer see your partner as your teammate–instead you see them as a threat, an enemy, someone you can’t trust, someone who is not on your side. This happens to everyone at times, not just those who have negative experiences in their past. Our brains are wired to push back when presented with something we don’t understand, that seems too unfamiliar, or that suggests a betrayal. Our goal is to protect ourselves. We do this by disconnecting: pushing the other away or shutting them out of our emotional life.

The problem with this is that it doesn’t work! At least not if you want a relationship that can handle the inevitable difficult conversations as well as the individual growth and changes each partner experiences. So what do I tell these couples who are wanting to reconnect but don’t trust one another? I tell them to start acting like a therapist with one another, though I may not use those exact words. Let’s look at what I mean…

THE DIFFERENCE BETWEEN BAD AND GOOD THERAPISTS: As students, we are told in graduate school that clients don’t benefit from one therapeutic theory/approach more than another. What actually creates change in the room is the relationship between the client and the therapist. This relationship is professional, but it is also a kind of friendship with boundaries. And the important elements of this relationship include empathy, curiosity, and caring from the therapist toward the client.

You might say that these elements make good therapy. What then makes a good therapist? Is it simply the application of empathy, curiosity, and caring? Well, yes, but it has to be genuine.

I will freely admit that there are days when I wish I could go on a bike ride rather than see my next client, but when that client shows up, it is my responsibility to him/her/them to show up authentically–to do so otherwise would betray the trust they have in me. Fortunately, the work always pulls me in, regardless of what I was feeling before the session, because “caring” is a form of mindfulness: bringing oneself into the moment. When I am truly in the moment, caring, there is no place I would rather be, even if it is a good day for a bike ride!

The difference between a good therapist and a bad therapist is that a bad therapist will fake it in the moment. Showing up for someone does not always mean that you want to be there, it simply means that you truly show up, and people can tell when this is happening. We do this for others because, hopefully, we know that others will do it for us. And I remind you that showing up for someone, being needed, is what lends meaning to our lives.

THE BENEFIT OF BEING LIKE A “GOOD THERAPIST” IN YOUR RELATIONSHIP: When a therapist is able to shift into the moment and offer genuine caring, both the client and the therapist benefit! When two people are in the moment with each other, that connection is where healing can occur. The good news is that this healing connection is not only available in the therapist office–you can get it in your personal relationships as well. But sometimes partners need to learn how to do this with each other.

When I talk to couples about the benefits of learning how to truly listen to one another, I can see the doubt in their eyes, because most would rather problem-solve than listen. I then tell them that listening well, when your partner is in pain, is much easier than trying to solve the problem, and it actually works! Easier for the listener, more helpful for the talker. I have nothing against problem-solving, but couples rarely come to me because they are struggling with that–mostly they don’t know what to do if problem-solving is not called for.

Listening to someone we care about when they are in pain or upset with us can be difficult, but the best way out of that difficulty is to turn on your caring and your curiosity. This approach will not only lower the upset in the talker, but will also lessen the feeling you have of being powerless, criticized or attacked. It works because the highest form of caring is interest, not fixing.

This can require some re-wiring of our brains, as many of us are conditioned to fix when we can. We all grow up hearing the phrase: “Don’t just sit there, DO something!”, but in relationships the opposite (Don’t just do something, sit there!) is what is most helpful when feelings are being discussed. Pain is eased when we are supported, listened to, empathized with, and not judged. All of this can be accomplished by simply sitting with someone, perhaps asking what they need from you, and then doing exactly that.

The benefit is that you end up strengthening connection, trust, safety, caring, and understanding. 

APPLYING THIS TO YOUR RELATIONSHIP: So why don’t couples do this with one another? The simplest answer is because it is not natural for us to respond this way when we feel threatened or are upset–this is the reason we rely on our therapists! Therapists have an easier time responding with caring and curiosity because of their training and also the professional boundaries that help the therapist to lean into the caring without taking any behavior by the client personally.

(Additionally couples don’t do this because they have not built a safe and secure foundation of trust through consistent small acts of caring, but that is a topic for another essay.)

The reason for learning how to act like a good therapist with your partner is two-fold: it is good for the relationship, and it save you from having to spend money anytime on therapy anytime you have a conflict that you cannot resolve easily.

Why are partners hesitant to accept this approach from their partners? Well, the reason I notice most often is because so many people don’t trust caring. They grew up not being cared about, or at least their emotional world was not cared about, or worse yet, they were betrayed by the one responsible for caring about them. This type of experience can wire the brain to be suspicious when someone is curious about your feelings–but with a therapist you might feel like you are on equal footing because you are paying for the service (you have the control).

In a relationship, you might not feel in control when your partner starts to inquire about what’s going on with you, IF they inquire at all! And often the inquiry can feel disingenuous or condescending to us, even when genuine, and we suspect that there are ulterior motives for the questions. This is the time to take a deep breath with a slow exhale, and see if you can access your feelings and express them.

Answering questions about out inner life requires that we take the risk of being vulnerable and trusting in front of the person doing the asking, and that can be hard if we are upset with them in the moment. But it CAN be done! Like any skill that is not natural (a new language, playing a musical instrument, baking sourdough bread), it takes practice, patience, and humility, three qualities that are in short supply these days. But just because there is a disease in society does not mean that you have to bring it into your home.

The next time you feel like your partner is “being a therapist” with you, pause for a moment and ask yourself if they may be trying hard to care about you by showing interest. Help them out–if they are pursuing a dead end let them know, and tell them what road you are on, even if you are “lost”. These are the conversations that bring couples closer, build trust and safety, and heal past wounds, and you don’t need to be in a therapist’s office in order to have them!

Posted on

WHEN THE OUTSIDE WORLD AFFECTS YOUR RELATIONSHIP

Image

2020 was some year, wasn’t it? We dealt with (and continue to deal with) COVID-19, political turmoil, a damaged economy, and the effects of climate change. Add to that all the issues that were happening even before COVID took over, and some people still might not want to come out from under the covers. Happy 2021 indeed!

I noticed last year that I got more calls from couples seeking help than ever before, and it made me wonder about the connection between what goes on in the world and relationship satisfaction. Couples reported struggling more, since COVID, with isolation, feeling cooped up, boredom, finances, increased arguing and decreased sex.

It seems the environment’s effect doesn’t stop when you get home, no matter how tall your hedges are.

This is nothing new, of course, it just feels more intense. It is hard to attend to your partner when you come home after a bad day at work, but what happens when you have that bad day at work just four feet from where they are also working? What about if your bad day is because you have been laid off for months from your job? What if our bad day is because of how often they interrupt us? How do we keep from taking out our fears and frustrations on the one person we see the most? How do we minimize the affect the world has on us and our relationship?

These are big questions, but fortunately the answers are within reach. And the good news is that couples can use skills they have already developed to create positive change at home. First, we have to be able to recognize what is invading our home, where it is coming from, and where we do and don’t have control over it. Second, we have to have a clear vision for what we want our relationship to look like not only during this time, but after, because that is the motivation to do the work. So let’s dive right in, shall we?

EXTERNAL/INTERNAL INFLUENCES: We are products of our environment as much as we are products of our genetic line. The old tug-of-war between nature and nurture has mostly settled on a draw–both assert influence on our development. We don’t have much control over either influence initially, but as we become adults we can at least make choices other than our default reactions, and change our environment if we wish to. Still, some external influences are far-reaching and hard to escape, and they end up seeping into our relationships.

The “biggies” that affect the couples I work with are, of course, racism, culture, homophobia, and sexism, and the effect they have on relationships can depend on one’s race, family of origin, sex, gender, and sexual orientation, but they are not limited to those boundaries. Racism, for example, can affect us all, just in very different ways.

Some of these external influences become internalized as well, making it easier for them to come, with us, into our homes. They affect our relationship when we find ourselves acting out these attitudes and ideas with or toward our partner, sometimes without even being aware that we are doing so (the fish is not aware of the water). In some cases, the person who is oppressed in the world will become an oppressor in the home.

External–COVID-19: Who knew, in 2019, that we would be entering into a pandemic? Nobody had it on their 2020 calendar, that’s for sure! And yet, the pandemic came into the world, and into our homes. As mentioned above, its affect on relationships spans the gamut from finances to sex and even decisions about getting married or having children.

In some cases, couples are isolating together 24-7, and in others, they are isolating from one another, and what I see quite often is a disagreement on safety protocols regarding COVID. Choices we make on how to interact on the outside now affect our partners in ways that they never did before. And it doesn’t help when the information changes as the science progresses.

The good news is that external influences don’t generally create new problems with couples, they instead amplify what is already happening (good or bad) or reveal what has not been acknowledged. For these reasons, this is an ideal time to finally address the issues that have been pushed aside–couples can come out of the pandemic better than how they entered it! Fortunately, couples who were doing well pre-pandemic are doing as well or better now, since their strengths have been activated and amplified.

External–Culture and “isms”: In this article I will only briefly talk about the many “isms” that can affect couples from the outside, because even though the sources may differ, the effect is often similar. External “isms”, whether it is racism, sexism, or homophobia, can invade the home in damaging ways. Men who are sexist rarely leave their sexist tendencies at the doorstep. Racism can show up in couples in the form of colorism or classism, either as a strain economically due to marginalization, as internalized prejudice acted-out on each another, or as depression and anxiety.

(Read: “The Difference Between Racism and Colorism”)

Another population where internalized prejudices can show up is in LGBTQ relationships, simply because all marginalized populations grow up learning the same prejudices that non-marginalized people do. Gay men in particular struggle with internalized homophobia expressed directly or indirectly toward themselves or their partners, since biases against gay men are historically stronger than those toward lesbians.

The effect of these external cultural “isms” is that hidden resentments, fears, and biases may contribute to lack of connection and trust between couples. One way to address this is to talk openly about what is explicit and implicit, and a couples therapist can help to identify the issues and guide the conversation so the result is greater understanding, empathy, and connection.

Internal–Trauma: Trauma is defined as the response, not the event. This is why some people are traumatized by things others are not fazed by, and vice versa. It depends on our individual histories and sensitivities. Unprocessed trauma usually rears its head in relationships, because our partners inadvertently trigger it! Trauma can also be triggered by external events–either local or global, and the result is disconnection–when we are triggered we want to create distance between ourselves and the trigger.

Internal–The Four Taboos: I teach couples that there are four taboos during times of conflict: criticism, defensiveness, demands, and dysregulation. This comes from the Inter-Analytic Couples Therapy approach, and it is similar to the Gottman’s Four Horsemen of the Apocalypse in that they always result in disconnection. These stressors show up in the relationship even though they are learned externally and stored internally. In other words, they are adaptive, meaning that we learn them in order to protect ourselves.

And these taboos work. At least if your goal is to distance yourself from the threat. They are also reinforced by  many of the popular movies and songs we consume and love, because they create great drama and high emotion, at least if they are happening to someone else. But the reality is that when they affect our relationships, they are no fun at all, nor are they in the least bit romantic. When they are used during conflict, they can strengthen resentments and lack of understanding, and result in anger and sadness. Right when we need our relationships to be a “port in the storm”, the ship starts to sink.

HOW TO WEATHER THE AFFECTS:

I wish there were a magic button we could use to eliminate negative effects on our relationships, but there is no such button. That does not mean that we don’t try to find one! Substances, shopping, sex, affairs, media, and food are all used to minimize or ignore what is going on in the outside world. The problem is that these “fixes” are only temporary, and they can cause new negative effects on their own when used to excess.

Tool #1: Fortunately, there are ways we can minimize the effects of the world on our relationships without working too hard. The tool I talk about the most (and I am not the only one!) is mindfulness—the ability to pay attention in the here and now without judgement. Mindfulness is our best tool because, when practiced, it gives us the chance to make mindful choices about what we think, what we say, and what we do.

The difference between a mindless choice and a mindful one is that the former is a reaction while the latter is a response. We have more control over our responses than we do over our reactions, and when we respond to what is going on we have an opportunity to get the outcome we prefer.

How to we practice mindfulness? Well, there are many ways, some more disciplined than others, but I often recommend meditation, yoga, sitting in silence, or simply paying more attention to the task we are engaged in at the time. I remind clients that our brains are not wired to remain in the present moment, but we can train our minds to spend more time there before darting back to the past or the future. And when we are focused in the present moment, we are more likely to stay regulated (right brain and left brain engaged), meaning we can make choices influenced by who we are now rather than who we were in the past.

Mindfulness does not change what is happening out in the world at the moment, but it can change how it effects us and our relationships. It is preferable to ignoring the world or distracting ourselves, because it builds resilience and compassion, two elements of a good life.

(Read: “How To Practice Mindfulness”)

Tool #2: In my training to be a couples therapist, I learned that there are three actions that strengthen relationships by building closeness and trust. These are called the “Three T’s”, and are Talking and Listening (The Dialogue of Intimacy), Time Together (quality not quantity), and Touch (affectionate and sexual).

When attention is paid to all three T’s, relationships find they can weather the effects of the outside world as a team, and though we can handle things on our own of course, research has shown that pain is lessened when we are holding the hand of our loved one. I let couples decide how to divvy up the three T’s because this depends on their relationship priorities (for non-sexual relationships touch can be non-sexual), but when one of the T’s is forgotten, the relationship will feel off balance, and we become more vulnerable to outside negativity.

Each of the three T’s attends to a different aspect of right-brain connection:

    • Talking and Listening: increases understanding, empathy, and connection
    • (Quality) Time Together: increases safety, trust, creativity, and intimacy
    • Touch: increases passion, imagination, vulnerability, risk-taking, and closeness

Note that intimacy and passion are different sides of the connection coin, and both need to be attended to if you value having both in your relationship.

Tool #3: Finally, there is a question that I ask all of my clients who come in to discuss the effect of the COVID-19 pandemic on their lives and relationship. That questions is: “Who do you want to be after this is over?” Here is the thing–pain is just pain, hardship is just hardship, until we assign meaning to it. Without meaning, we lose purpose for putting up with something, since assigning meaning gives purpose to what is happening.

Ever hear that statement “Everything happens for a reason?”. Well, I don’t agree with that at all! I don’t think things happen for any particular reason whatsoever, but we can decide if there is a reason for us to endure what is happening. That decision can make the difference between us just suffering, or learning and growing from an experience.

The pandemic is no exception. Who do you want to be once the threat is diminished and the world opens back up again? How do you want your relationship to look afterward? Do you want to be the same as you were when it all started, or do you want to be someone who is a bit more compassionate, more patient, more mindful, healthier, simpler, and closer to those you love? The difference between being the same (or worse) or better is intention—choosing to improve yourself as a response to what is happening that is out of your control.

***

It is my intention to help my clients and my readers “weather the storm” in a way that moves them closer to being the person they want to be in the world, and in the relationships they want to be in. There is so much that happens that is completely out of our control, but I am always impressed by those who spend zero time complaining and most of their time responding.

Without exception, I notice that those who respond with care and compassion towards themselves and others tend to be more at peace with the world, rather than at war with it. Their relationships serve as that essential port in the storm, where resilience perpetuates more resilience. We can’t outrun the world, but we can make mindful choices about how much it affects our relationships; as a result we become more accepting of whatever happens, knowing that we get to decide what it means!

Posted on

ROMANCE IS THE ICING, NOT THE CAKE!

 

Valentine’s Day is a celebration associated with romance, but it is often fraught with anxiety. Why is that? Why is a day that celebrates love sometimes problematic? As a narrative couples therapist, I look to the discourses and stories in the culture that contribute to how things are thought about and defined. When it comes to the discourses about love, I could be unpacking these all day and not even scratch the surface!

The odd thing is that even though love is complicated, it is not nearly as complicated as we make it. The problem is that, culturally, we have taken the icing and made it the cake. What I mean by this is that we have decided that romance, a prominent feature of infatuation (what we call falling “in love”), is the lead actor in the play, rather than an important, but only supporting, character. 

So how do we correct this particular troublesome narrative? We don’t want to get rid of the icing–I like icing! The value of deconstructing a discourse is in concluding that not all of it needs to go. The component parts can be examined and an evaluation made regarding their current value toward living a better life. 

So that’s what I want to do in this essay–examine our current story about romance, its relationship to love, and sift through what is troublesome and what is not. 

ROMANCE IS NOT LOVE: When I was a young man, I lived, like many others, for the thrill of romance. I looked around every corner for this feeling, knowing that an encounter with it would lift my day from the ordinary to the extraordinary. What I did not realize at the time was that I needed romance in order to feel good about myself–that without it I felt more or less flawed and unlovable. 

This was not true of me, of course, any more than it is true for any other person, but this is one of the ways that romance has turned into a “drug” of sorts–making the trip down a difficult path so much easier. The problem is that romance doesn’t really move us down the path. It creates the illusion of movement, but eventually we wake up at the same starting point. 

“Real love” is what gets us down the path of personal development, not romance. Romance is just one of the many doorways into real love. So why do we linger in the doorway instead of going all the way in? Well, because moving toward real love is not always fun–it can require hard work and a degree of vulnerability that feels unfamiliar. The main reason for the strong emphasis on romance in the narrative of love is because it feels so good.

But it is not love. Romance, clinically speaking, is more accurately described as bonding, an important and powerful part of the process of two people coming together, and it often leads to, and is strengthened by, sex. When we meet someone we are attracted to, our brains work overtime to build a connection with them because we are hard-wired to do so. As mammals, we thrive as social creatures who seek the company of others for safety and security, and pair-bonds are one way to not only achieve that, but also a way to build families. Romance is not the only draw toward this goal, but in modern times it has emerged as the dominant motivator. 

(Watch “Your Brain Wants You To Have Sex. Here’s How That Works”)

REAL LOVE IS ABOUT THE PERSON, NOT AN IDEAL: Let’s talk more about real love, shall we? Why should we work hard to achieve it when romance is such a great “quick fix”? Well, as great as romance is, it does not and cannot last. Our bodies could not handle eternal infatuation, because when we are in it our brain is in somewhat of a psychotic state! The chemicals that are required to feel infatuation are not sustainable in the body, in the same way that we would rapidly break down physically if we were angry all the time–the chemical process is meant for short bursts, not long term! 

Additionally, though romance is not love itself, it can be an effect of love. Without love, romance is about the person feeling it, not the person triggering it. Real love, by contrast, is about the person receiving it, and this is why it takes time to develop–we have to know about another’s inner emotional life before we can truly care about them. Real love grows out of empathy for another’s vulnerabilities–that is what connects us to them emotionally, not just physically. This ability to empathize also helps real love last over time, because it can override surface changes in a person that we might not like or agree with.

(Read “Marriage Isn’t For You”.)

Real love is a smooth calm feeling, not anxious or urgent. It is the feeling of caring for someone’s welfare and well-being–we feel sad when they are sad because there is an empathetic connection, not just sexual attraction. Real love takes time because it is sparked by vulnerability and pain–human elements, not ideals, that are not usually shown in the beginning of a dating experience (we only want to show our strengths!). 

REAL LOVE CAN INCLUDE ROMANCE: There is a myth about long-term relationships that romance and sex “die” over time; the day-to-day familiarity of being around each other stamps out the mystery and excitement that are the basis of romantic feelings. While this certainly can happen, it is not a given! Familiarity can interfere with seeing your partner romantically or sexually, but we can choose actions that re-introduce mystery and excitement if that is important to us. 

The problem is that most couples don’t know that it requires choosing these actions. We have been led to believe that “love is enough” and that romance should happen organically and spontaneously, and that if effort is required then it is not longer romantic. I push back against this way of thinking. I often tell couples that what they considered to be spontaneous romance during courtship was in fact the result of hours of preparation!

Anything worth maintaining requires some effort to do so, whether it is your physical fitness, your home, your career, or your friendships. The effort to maintain the things that are important to us is not always “fun”, but it is also not necessarily painful. It is just effort. Sometimes it is as simple as “setting the stage” for romance: dimming the lights, clearing the calendar, putting on soft music, making sure the kids are asleep. Sometimes it means doing little things for each other throughout the day, every day. If scheduling romantic or sexual time feels unnatural to you, then just schedule “time together” and see what happens once you set the stage. That is the organic part, and the preparation makes it possible for “spontaneous” romance to happen within a scheduled time period. 

(Watch “The Secret To Desire In A Long-Term Relationship”, by Esther Perel) 

When romance is a part of real love, it has a different quality to it than early infatuation. It is both more secure and more liberating, because there is trust established–something that is still forming in the beginning of a relationship. It can also be more playful and more erotic, because you know enough about each other’s boundaries and triggers that you can experiment with confidence. Most of all, it can feel joyful, more complete, and more creative, because it allows room for both or all partners compared to the individual self-focus of the infatuation stage.  

***

Most of us love the excitement of romance–our bodies and brains feel like they are firing all cylinders. In today’s challenging world, who can blame someone for wanting that feeling? My goal in the work I do with individuals and couples is to make sure that the feeling of romance, or the desire to have it, does not end in malnourishment–that an understanding of how romance operates in the brain will open up a more mindful enjoyment of the experience, recognizing that it is the icing, not the cake. 

It can be liberating to know that there are many different ways to “do” a long-term relationship, and that you can both take advantage of the science that is available concerning love, and allow yourself to make it up as you go along. There is much to be said for developing romance without the usual anxiety, so if that is something that you strive for in your relationship, learn what it is, and what it is not. Then go in the kitchen and bake your cake!

Posted on

CALM DOWN! THE IMPORTANCE OF REGULATION

My previous article talked about the “problems” that show up in relationships and how there is a difference between solvable and unsolvable problems. In both cases, the solution to finding out if the problem is a deal-breaker is to talk through it, with the goal being greater understanding. 

Understanding must come before solutions, because without understanding, problem-solving can miss the mark–addressing only the symptoms but not the cause. This can leave partners feeling resentful toward one another. Successful discussions about problems can eliminate resentments and bring couples closer. Additionally, they make it easier to accept, or learn to live with, differences. 

Why then is it so hard for couples to have these helpful conversations? Why do they more often resort to arguments and fights rather than healthy conflict? In this part two of my articles on problems I want to address what gets in the way of successfully talking through it. 

What I notice is that it is not lack of caring or desire that keep us from wanting to understand each other, instead it is our brain’s natural defenses. When our partner is upset with us, the brain senses a threat and reacts by limiting blood flow to the rational brain, or left brain; the result can be amygdala hijacking. We become less able to listen, learn, or care–focused instead on protecting ourselves from harm.  

This is on major reason why it is hard to have conversations around greater understanding. But all is not lost–the trick is to learn how to hijack the hijacking! Below I lay out what happens when our brains sense a threat from our partners, and how to reverse the process so that we can lean in and listen. 

TWO TYPES OF DYSREGULATION: What is dysregulation? Basically it is when your left brain, or rational brain, is deprived of oxygen and shut down, leaving your right brain, or emotional brain, to react and run the show. Dysregulation can go one of two directions–either up or down. When our response escalates quickly into agitation it is called hyper-arousal, and when it shuts down into numbness it is called hypo-arousal. You can think of it as your brain either stepping on the gas, or stepping on the brake, respectively.

It is not necessary to memorize these emotional states, but it is important to be able to recognize when they are happening in you or in your partner. This is because in either state, talking and listening cannot happen! When the left brain is shut down, we cannot listen, learn, or care about another–our main objective is to care about how we are being treated in the moment. 

Why do we become dysregulated? Though it can cause problems today, we would not have survived without this process. Dysregulation happens when our brain senses a threat, either real or imagined. Our left brain is “slower” than our right, and that is why we evolved to shut it down, because historically when facing danger, we had to act fast! Commonly known as our “freeze, fight, or flee” response, our amygdala evaluates the threat and decides in a split second which course of action is best for our survival. 

So how do we control this process in our relationships?

SELF-REGULATION: Although many of our brain processes are automatic, we do have some ability to control and influence them. The whole Mindfulness movement is one approach to doing this–and even Buddhist philosophy (from which Mindfulness emerged) talks about how we cannot control what happens, only our response to it. 

Modern life works against mindfulness by offering endless distractions to what is happening in the moment with us and in our environment. No wonder we feel more reactive than responsive! Responsiveness only happens when we are present in our bodies and in the moment–a skill that takes practice and intention. Responsiveness is the act of choosing what our brain does with what is happening, not just reacting to it. 

Responsiveness in relationships is practiced through regular self-regulation–being aware of what your brain is sensing and using your left brain to influence that interpretation to match reality. Self-regulation is difficult, but not impossible. It involves a few key steps:

  • recognizing when we are either up-regulating or down-regulating by noticing what happens in our bodies (increased heart rate, hot face, shaking, numbness)
  • using our mindfulness tools to interrupt the process and keep our left brain “online”: taking deep, slow breaths; grounding ourselves, drinking some water or chewing something, doing something with our hands
  • using the left brain to make a choice about how we are thinking about what is happening (responsiveness rather than reactivity)

Trauma can interfere with self-regulation because it can result in stuck painful memories that keep us in a heightened state of arousal, even when there is no current threat. If you suffer from trauma, there are several approaches that can help to process it so that painful events remain in your past and not in your present. 

Fortunately, we do not have to always self-regulate ourselves completely–we can ask for help. 

CO-REGULATION: You are 100% responsible for your actions and your reactions. This can be a difficult idea to accept, because it suggests that others have no responsibility for upsetting us, but the truth is that they don’t! They do, however, trigger us and our vulnerabilities, so they are not off the hook for their behavior, just our for our reaction. We are the ones who choose our response, based on how we think about what has happened. In other words, while the pain is inevitable, our suffering is optional because suffering is based on our interpretations, perceptions, and how we make meaning of things. 

Co-regulation is when another person helps you bring your left brain back online so that you can talk or be comforted. The challenge for many is that one of the best candidates for co-regulating us is the person who upset us in the first place. This is because co-regulating actions can be reparative, and also a “corrective experience” that is different from what we have received before. As a therapist, I often use co-regulation in the room to give clients an experience of caring that is new to them. This can be very healing!

Co-regulation is also an example of accountability–acknowledging that you played a role in what the other person is feeling. Remember that even though you didn’t cause it, you did trigger it! Often the triggering is unintentional–it is just partners being themselves. This is why it is so important to be curious about the other’s past hurts, soft spots, and vulnerabilities, because with this information you are less likely to trip on those trigger wires. Co-regulation lets someone know that you care about them and how they are affected by you. 

GOAL: THE WINDOW OF TOLERANCE: I mention above that regulation involves bringing the left brain back online. What does that mean? Our left brain (pre-frontal cortex) is the seat of rational thought, while our right brain (limbic system) is the source of our emotions. The left brain is “slower” than the right because it deals with interpretations while the right brain focuses on reactions, so when we get upset, our left brain is deprived of oxygen so that we can respond quickly and protect ourselves. 

This is great if we are facing a tiger in the woods, but not so great if we are facing an upset partner who needs to be responded to! In order to have healthy conflict we have to be able to keep both our right and left brains online so that they can work together. This does not mean that we have to be calm as a cucumber, instead we need to be able to feel what we feel and still talk about it. This is called the Window of Tolerance, and the size of the window is based on our past experiences. Trauma can shrink it and make it harder to stay regulated, but a caring response can enlarge the window. 

When we are able to talk to, and respond to, each other from within our respective windows of tolerance, then conflict can bring us closer by making the relationship safe for vulnerability.

HOW TO GET THERE AND STAY THERE: Getting to regulation takes work, but what kind of work? Ultimately if you want to get somewhere new you first have to first know where you are. This is where mindfulness comes in–it is the ability to have awareness of our emotional life so that we can be in relationship with it and exert influence when needed. 

Remember that dysregulation is the brain/body responding to a real or imagined threat, so it is up to our rational brain to distinguish between the two. The left brain can be thought of as the “navigator” of our emotions–the right brain chooses a course and the left brain decides if that is a good course to pursue. But we can’t access the aid of the left brain if the blood supply is cut off from it! Mindfulness of what we are feeling in our body can help us to notice if we are moving toward dysregulation–and then interrupt it if we don’t really need that level of response.

Many experts recommend meditation as a way to increase mindfulness, but we can also work on it by minimizing distractions, slowing down our conversations, using breathwork, and “unplugging” at the end of the day.  In relationships, we can ask our partner to help us out, by allowing them to comment when they notice us getting dysregulated. This can be as simple as agreeing on a “code word” or hand gesture, so that the comment itself does not trigger greater upset. 

Once you have experienced choosing your response, and the connection it fosters, it is hard to go back to reactivity! Fortunately, doing this work regularly also lessens the need to become dysregulated during conflict–we are strengthening the safety of our relationship, and our brain recognizes this. A safe and trusting relationship gives your brain the message that it does not need to “panic” when there is conflict.

Maintaining our emotional regulation requires good self-care and supportive relationships. But you also have to want it. If you feel that your life and relationship(s) would benefit from a calmer response, if you think that by being present you could make choices that lead you to the life you want to live, then set your goal on regulation as a step in that direction. Living your life means feeling it, not letting it drag you around. Being regulated shows that you are ready to do that as a functional, responsive adult!

Posted on

WHAT’S THE PROBLEM?

 

What is it about problems in relationships? And why do they tend to show up after we have already become attached and committed to the other? Is the universe out to get us after all? Is there any way around them? What can we do about them? When do we know if they are “deal-breakers”?

These are just some of the questions that come up, not only in my office, but also among my friends. After all, it does seem like a cruel joke at times–we meet someone who seems perfect, until they aren’t. Sadly, I see people making inaccurate and painful conclusions about themselves when this happens, such as “I always choose poorly”, or worse, “I am such a loser”.

Negative conclusions like these are inaccurate because they don’t describe what is really going on when two people have been together for a while.  While it’s true that sometimes we choose partners poorly, it is not because we are broken in the choosing department. Additionally, these conclusions about ourselves often keep us from staying in a relationship where we can actually heal interpersonal wounds; we end up breaking up when we don’t need to.

So what do we do about problems when they show up? How do we know when to walk, and when to stay and work on them? To answer this, we need to first understand what they are and what they are not…

WHAT THEY ARE–DIFFERENCES: John and Julie Gottman’s extensive research on couples has shown that, shockingly, 67% of problems in relationships are perpetual, or “unsolvable”. And yet despite this, many relationships do just fine! So what is an unsolvable problem? In the simplest terms, unsolvable problems are differences between two people that most likely will not change. For example, when one likes to sleep in until noon while the other rises at the crack of dawn.

Just because a problem is unsolvable does not mean that couples can’t find a way to live with it. Acceptance is the marker of real love, where two people are able to be both members of a couple and individuals while remaining connected. Acceptance is also a signal that you have healthy boundaries, where you are not expecting the other to be responsible for how you feel about their differences.

Accepting another’s differences does not mean we agree with them or even like it, just that we acknowledge that they are there because our partner is a separate person from us. They are not us! This can be a difficult transition to move into if you started your relationship in a strong state of symbiosis, or infatuation, since during this time our partner seems perfect to us. But it is also a necessary part of moving toward real love, the kind of love that sustains good times and gets you through bad times.

A problem that arises from “differences” is not the same as a problem that results from unloving, dismissive, or disrespectful behavior. The latter cannot be chalked up to differences because they are behavioral choices.  Those are “solvable problems” because they can be eliminated if the couple is able to talk about them constructively. They only become “unsolvable” if partners refuse to change, and are unwilling to accept things as they are.

The challenge is telling the difference between these two types of problems because each needs to be responded to differently. Too many couples lump differences in with bad behavior, and this is why there are unnecessary breakups. Curiosity in each other is the tool that helps you to tell the difference between what is solvable and what is unsolvable.

WHAT THEY ARE NOT–DEAL BREAKERS:  I have written about deal-breakers before, and when you know that you need to leave a relationship. The good news is that most problems, both solvable and unsolvable, are not deal-breakers! As mentioned in the previous section, they only become deal breakers if you are not able to talk about them or come to understand differences so that you can accept it and live with it.

Living with a difference does not mean lowering one’s standards, rather it means deciding to see someone as a separate individual, different than you, in a realistic light. It is bringing the standard down to a realistic level, instead of expecting that our partner meet our every need and never disappoint us. Just because I don’t believe in Santa Claus anymore doesn’t mean that I don’t thoroughly enjoy Christmas! In the same way, accepting differences can allow you to enjoy your relationship in a more adult manner while also practicing self-care that is your responsibility.

When I hear about marriages breaking up over “irreconcilable differences”, it makes me sad, because the divorce is likely unnecessary. I often suspect that the couple just didn’t know how to talk about differences.

WHAT TO DO ABOUT THEM: You will notice this article focusing on differences, and you may be asking yourself, “Wasn’t he going to write about problems?” Yes, I was, and yes, I am. The point I hope to make is that too many couples try to change unsolvable problems while ignoring solvable problems. This makes sense because it is easier to imagine changing a difference than talking about a real problem. Talking about problems works, but it is not easy, as it requires trust, safety, and vulnerability. Differences usually just trigger misunderstanding and fear, while a real problem brings up more difficult emotions: feelings of sadness, abandonment, betrayal, and disrespect.

If you want the simple blueprint on how to improve your experience with your partner, I suggest the following:

  • Decide what is solvable and what is unsolvable.
  • Get curious about the unsolvable so that you can better understand the difference and respond more mindfully and intentionally.
  • Talk about the solvable problems by telling your partner how you feel when the problem happens–don’t criticize! You can also show some curiosity as to the purpose of their behavior. Make a request of your partner if you need to.
  • Explore healthy compromise around unsolvable problems, where you work as a team to find a middle ground that both of you can live with and accept.

The above guidelines may require the help of a qualified couples therapist, but if done well, you will get the information you need to make decisions about the future of the relationship. You will either stay together because you are a good match, or you will break up because you have identified something that you just cannot live with. Either way, your decision will be an informed one.

Posted on

HOW TO STOP BLAME

I wish that blame worked–I really do. It would be so nice to just point the finger at another person and make them responsible for all our problems and woes, wouldn’t it? I find it interesting that blame is the basic premise of many religions and most politics, and yet if you look into it carefully you will find that it does not really accomplish anything, other than making people feel badly about themselves. Blaming another is like pushing the dirt around the house–it moves the problem around but does not get rid of it.

So why do so many couples continue to use blame when difficulties come up in a relationship? Why do we continue to rely on something that so clearly does not work? 

In order to answer these questions we need to look to the brain and understand how it works to keep us safe in the world. If we can understand more about why we engage in behaviors that do not work, then we have a chance of stopping them and making new choices. But first we have to explore why we blame in the first place…

WHY WE BLAME: We often feel threatened when our partner is upset with us. Their upset sends a message to our brain that something is wrong and that we need to protect ourselves. But do we? The reality is that in any relationship partners will get upset with one another. The helpful response when this happens, which I often have to teach couples, is to show interest in what is bothering the other, curiosity at what role, if any, we have played in generating the upset, and empathy towards their feelings. 

What we usually do instead is defend against what they are telling us, or counter-attack to negate their right to be upset at us. Naturally, neither of those responses work, and yet couples do them all the time! They do them because they do work in one way: they create distance between us and the person who is upset with us. 

This is what couples need to know about the brain–it seeks to protect itself from threats. When it detects them, it often activates the amygdala, an almond-shaped part of the brain within the temporal lobe, that among other tasks is in charge of deciding what to do when we are threatened. The amygdala has three responses to choose from: fight, flee, or freeze, and you don’t need me to tell you how these don’t work during conflict!

Blaming the other for our upset, or as a response to one’s upset, is a way to protect ourselves. This is why we do it. 

WHY BLAME DOES NOT WORK: The problem is that blaming the other does not work. And the reason it does not work is because it creates distance from our partner, when closeness is what is needed when we are upset. (Conflict is one of the most important elements in healthy relationships, because when done well it results in greater closeness.) Closeness heals emotional wounds, while distance just covers them up. 

Blame does more than just create distance, however. It can also cause the internalization of shame. When we blame someone for something, we are making them the cause of it, not just the trigger. And when someone feels as though they caused harm to a loved one, they naturally feel bad–but when blamed they feel badly about themselves rather than the behavior.

When blamed, we internalize the shame of behaving poorly and this gets in the way of repairing the damage–in fact the opposite usually happens where we avoid repair. Our goal at this time is to distance ourselves in any way from the bad feelings we have for ourselves. 

Additionally this pattern of blame creates and strengthens unhealthy boundaries in the relationship, where we either make the other responsible for what we feel, or take responsibility for another’s feelings. Either version leads to resentment and guilt. 

DO THIS INSTEAD–BE ACCOUNTABLE: What’s the difference between blame and accountability? Sometimes small adjustments in our way of thinking about things can result in big changes in how we live. Fortunately, the distinction between blame and accountability is in how we think about responsibility in our minds. Let’s look at the difference.

Accountability inspires action, blame inspires denial and shame. This is because accountability is about one’s behavior, while blame is about one’s character. Accountability works with what you can control (what you do or say), while blame assumes that you cannot change who you are. Accountability is looking for a description of how things came to be, while blame is looking for a cause of why things happened. 

When the focus is on description, we have a chance of understanding the underlying factors in our behavior and choices, whereas when we are made the cause, the exploration hits a dead end. If you are labeled “bad”, there is little that can be done–this is why blame is useless if your goal is change. We all behave badly at times, but that does not make us a bad person any more than good behavior makes us “good”. We are complex beings who behave in a variety of ways for a variety of reasons, and if we want to have some choice in how we behave then it helps to look deeper, even if that is painful. 

Accountability works in relationship because it keeps the focus on our own behavior (what we can control) rather than our partner’s (what we can’t control). It allows us the chance to regularly check in with our values and see if our behavior is aligned with them. And finally, since accountability avoids shame, we stand a better chance at repairing the situation with the person who was hurt by our behavior. When you feel badly about yourself you avoid repair. When you feel badly about your behavior you seek it out.

***

There is an old saying that whenever you find yourself pointing your finger at another person, turn it back around toward yourself. There is good intention in that saying, but it is misguided in that you want to avoid blaming yourself as much as others. Instead, when you point the finger at yourself, think of it as turning blame around. Ask yourself, “What was my contribution to the problem?”, and “What was the effect of my actions?”

Questions like these will go a long way toward changing the way we think about behavior that hurts another, and a long way toward how we think about repair. And as your way of thinking and your behavior changes, you might just start to notice that conflicts with a loved one result in both a better feeling about yourself, and feeling closer to each other. Instead of you both losing when blame is assigned, accountability offers you both a win-win. 

Posted on

THE BEST GIFTS YOU CAN GIVE

During the holidays, it is typical to give gifts to people we love. This can include partners in an intimate relationship or marriage, of course. Many times I have heard clients say to me, “I don’t know what to give my wife/husband/partner!” This statement always makes me sad, because I wonder why we don’t know what gift(s) our partner would love to get! How can we not know what makes one another feel joy?

This being said, I also understand the amount of pressure that many feel to “get it right” when it comes to gifts. Rather than being an expression of generosity and love, gifts sometimes are a testing ground for the level of commitment one has in the relationship. Good grief! No wonder anxiety, for many people, spikes during the holidays!

This is why I wanted to write about gifts that rarely disappoint–gifts that offer what is universally desired and wanted, regardless of culture, age, or race. They are gifts that can ensure that all other presents are received with gratitude and appreciation, because the act of gift-giving will no longer be a litmus test for how well one is loved or known.

What are these gifts? Read on…

THE GIFTS THAT NEED NO WRAPPING PAPER: Despite our technological advancement, we are still mammals who require caring in order to thrive. Unfortunately, we live in an economy that convinces us we only need products. If that were true, why is anxiety at such high levels, given that many of us can get any product we want at any time?

What I notice is that many people use products to counteract isolation, loneliness, insecurity, and stress. This works in the short run, but rarely has a lasting effect. But I can understand the appeal when person-to-person caring is either not available or not offered, even when one is in a relationship.

If genuine caring is what we really need to thrive, then what are the key elements? Let’s look at four that are important in any loving relationship.

NURTURING: Nurturing is easier than most of us think. It requires more that we simply show up and less that we try to do something.  If you think that nurturing means “making someone feel better”, then allow me to suggest an alternative meaning. When we are upset, it is often very hard to feel better, and thinking that we should feel better can make it even worse. Nurturing is not about making someone feel better. Rather, it can be thought of as a way of being present with someone in pain. Not doing anything, just being there. And when someone is in pain, usually the most helpful way to be there is to say, “I am here with you.” 

This five-word phrase is what we most want and need to hear when we are hurting and feeling all alone and misunderstood, because it does not require that we be or do anything in return. It does not force us to justify our pain or take care of someone who is caring for us; instead it just lets us know that we are not alone in our pain, and that can be very comforting. It is a way to show your trust in another’s emotional intelligence, while showing them that they can trust you to handle what they are feeling. Nurturing is comfort, in the form of presence. “I am here.” 

EMPATHY/UNDERSTANDING: Empathy is related to nurturing, but it is not the same thing. It is part of the process though, in that it is what can come from being with someone in their pain–empathy is the experience of feeling, on some level, what the other is feeling. Not just understanding it, but actually feeling it, and holding it. It is the process of seeing the problem from the others’ perspective so that we can understand why they are in pain. This understanding gives us the best chance of responding in a way that actually does relieve pain.

I have seen countless couples upset with one another because well-meaning efforts to comfort their partner and respond to their pain land with a thud. This is not because they don’t love their partner, but because they don’t fully understand what the pain is about–in order to relieve hurting we have to know how and why someone is hurting! The how is found out through an empathetic connection, and the why is uncovered by the understanding that comes from empathy. To be on the receiving end of this is nothing short of the greatest experience of being loved.

INTEREST: The type of interest I am talking about is not the kind you get from your bank, where you get a return on your investment. It is instead the opposite kind of interest–it is a way to invest in your relationship in order to get a return. What is that return? It can be boundless regarding what you get from your partner and what they get from you. The power of interest is that it is the action-based expression of love. It is well and good to tell someone that you love them, but it is an entirely different thing to show it in such a way that they feel loved. 

Many couples talk about their “love languages“, and certainly these are good to know about in yourself and in each other.  But the truth is that we don’t always express or respond to just one love language, so even if you know them you can miss the mark with your partner–this is where interest fills in the gaps! Interest is fueled by your genuine and caring curiosity about your partner: what makes them tick? What brings joy to their lives? What upsets them? What is their favorite and worst part of themselves? What are their vulnerabilities?

Interest is the means to this end: making sure that your partner feels truly loved by you, not just for what you like or what you see, but for who they are. (To read my previous full post about Interest, please click HERE.)

RESPECT: I saved this one for last, because it is possibly the most important element in caring–you could say that it is the tent-pole element under which all other elements fall–if you respect your partner and their inner world, then nurturing, empathy, understanding,  and interest will more naturally follow.

What is respect? In the simplest terms, it is act of honoring another’s differences as valid. Respect does not require that we agree with or even like another’s differences, but it does require that we recognize and appreciate them as part of our beloved. Why would we do this? Because this is what real love is–caring about another’s well-being not because they are exactly like us or because they make us feel good or sexy, but because their well-being is important to us! This process is ignited by the initial bonding process, but it is cemented into being over time, as the bonding becomes attune-ment.

Respect leads you to real love.. It is not co-dependent to feel joy when you make your partner truly happy, and sometimes this requires catering to differences we don’t easily understand. Interest can help foster respect for the ways you and your partner diverge. We often find that the differences are not so different at all–that they are tied to shared needs and values. Certainly there are real and perceived threats that work against this understanding, but if partners allow their interactions, responses, and agreements to be guided by respect, then those threats will not present any real challenge to the relationship.

Respect, in action, will discourage sarcasm, needling, taking things personally, and misunderstanding, and will mutually encourage and strengthen all the elements of caring.

***

The elements described above need to be intentional choices, because our brain is wired to be biased toward suspicion and threats (even if they are not real), and this is where couples often need help in choosing. As a couples therapist, I help couples (and individuals) understand the benefits of taking a stand against threats. It can be very hard to set aside our self-protection in relationship, but by regularly making this choice, and having a partner who can then respond accordingly, we can choose nurturing, empathy/understanding, interest, and respect more often. It becomes easier, the threats feel less threatening, the connection becomes stronger, and the rewards become greater!

These are the best expressions of love we can give to one another during the holidays, and all throughout the year, and they don’t require any wrapping. Or perhaps a better way of putting it is that couples therapy is the wrapping paper for these gifts. This is the best gift you can give to one another–it is a way to say this relationship matters to me, it matters enough to work on, and I want to work on it with you.

Who wouldn’t want to receive that gift?