Relationships are tricky. In order to have a healthy relationship, you must compromise. You have to give up some things that you would want and hopefully your partner also gives up some things that they want. But how much giving up is too much? How do you both give to each other while making sure that you're meeting your own needs?
Communication is key to finding the balance between taking care of yourself and taking care of your relationship. Make some time to talk when you’re both relaxed and can focus on the conversation. Listen to each other and try to understand the other’s point of view. If you find that your partner doesn’t allow you to have your own friends or activities, that may indicate a serious problem in your relationship. If you can have a reasonable conversation about how you can work through this issue, that’s a very good sign for the health of your relationship.
Too many people get into relationships and find that everything they do revolves around their partner. The problem with this is that it may work in the beginning but after some time you'll most likely feel resentful. You'll wake up and realize that you’ve become distant from all of your friends and you don’t have any outside interests. It doesn’t have to be that way. You can give of yourself to the relationship while you take care of yourself.
The first step is to think about what’s important to you. Prioritize the things that you do that make you happy. Is it important to attend a weekly book club with your friends? Is it important to work out every day? Is it important to spend time with your sister regularly? You probably won’t be able to do it all but you can choose some things that you value the most. You need to feel grounded and happy. If you find that you’ve given up too much and you’re starting to feel resentful, that needs to be discussed.
Good communication is essential to finding the right balance for your relationship. Check in with your partner regularly and make sure you’re on the same page regarding time spent together and time spent apart. If you do so, you’ll develop the basis for a really strong, connected relationship.
In today’s fast-paced, connected world, we often communicate via email and text. Remembering to update an ex on all events, conversations and decisions is important and requires organization and time. But failure to do so can lead to the breakdown of the co-parenting relationship and can negatively impact your children.
Luckily there are tools that are now available to help co-parents communicate more effectively. The app that I’d like to highlight is called “2Houses” which includes a calendar where every family member can view an online schedule. Parents can schedule recurrent activities like tennis lessons and special events such as birthday parties. The app has a finance tool that helps parents manage their children’s expenses. When a payment is needed for a doctor’s appointment, a reminder is sent to the parent in charge of that payment. A great feature is a wish list where each parent can suggest what should be bought for their children such as food or something needed for school. It even has an album feature where you can share pictures of your children with each other. Lastly, there is an info bank where you can share important contact numbers and addresses.
If something is not communicated correctly, there can be serious consequences. Apps like 2Houses make it easier for co-parents to be on the same page. By using 2Houses, the chances of miscommunication is lessened and you and your children will benefit.
Most couples struggle with communication. You may spend a lot of time together with your partner but much of that is tied up with kids, work, or chores and responsibilities. At the end of the day, exhausted, you each watch your favorite program and go to sleep. In truth, very little meaningful communication occurred.
If that sounds familiar in your relationship, you can make some changes that will significantly improve your communication. The first step is to schedule time to communicate into your day two to three times a week. Make that time sacred so that nothing else can take priority. It doesn’t have to be that long – 30 minutes is plenty of time. Make sure there are no distractions. Then use the following guidelines to structure your communication time:
Good communication in relationships is a skill that takes practice. It may take some time to change the way you communicate, especially if you’ve been doing it differently for a long time. But using these techniques successfully will help you communication better and as a result, you will have a closer, more connected relationship.
We can get provoked or “triggered” by many things – a fight with a spouse, a child who won’t listen, a boss who treats you badly, an aggressive driver, etc. Being triggered simply means that some event has impacted us emotionally and we have a difficult time reacting rationally. When we’re triggered, we do things that we shouldn’t do. We yell back at our spouse or child, we say something inappropriate to our boss, or we leave in a huff. How wonderful would it be if we could somehow, in the moment that we are triggered, find a way to detach?
One skill that you may have tried in the past when you’ve been triggered is deep abdominal breathing. Deep abdominal breathing is where you push your stomach out as you breath in and pull your stomach in as you breath out. This enables your lungs to expand much farther than if you take the typical “chest breath”. When you do it correctly and for long enough, your brain will release a hormone that will calm you. This calm will enable you to detach. Once you’re detached, you can respond logically rather than emotionally.
Sometimes deep abdominal breathing doesn’t work. You try it and you’re still triggered and unable to detach. Grounding is another technique that can be helpful in these circumstances. Grounding is a type of coping strategy that is designed to “ground” you in or connect you to the present moment. You can only use grounding if you have given yourself some space from the person that you were interacting with. You can say that you have to go to the bathroom, ask them if you can talk about this a little later or find some other way to get to a separate space. Once you’ve gotten to a separate space, you can try these steps for grounding:
The key to being successful with these techniques is to practice them when you’re not being triggered. You can also make up your own method of grounding that enables you to distract and detach yourself from your emotions. Learning to detach is a powerful tool that can help you to be more successful in your communication skills and improve your relationships with your spouse, children, boss and anyone else important in your life. Let me know what techniques work for you!
In most relationships, there is conflict. The way that you deal with conflict is so important to being close. John Gottman suggests using specific word to help people repair their relationships when there is conflict. He suggests using “I feel” statements instead of “You” statements. Saying how you feel with “I feel” statements allows the other person to hear you without becoming defensive. It’s a non-threatening way of communicating.
I Feel statements:
If the communication starts to get more intense or emotional, one of you may need to take the intensity down. When emotions are high, it’s very difficult to have a reasonable conversation. Here are some suggestions for those circumstances:
I Need To Calm Down:
Apologies and taking responsibility for your part can be really powerful, especially when they’re heartfelt. They can immediately change the intensity of the interaction and start moving you in a different direction.
Finally, in every conflict there is a way to get to a resolution. Providing some positive comments can be very helpful in getting you to an agreement.
Get To Yes:
Using these statements and tools involves being kind. Kindness is the glue to healthy relationships. Kindness is like a muscle – it’s easier to be kind the more you practice. It’s difficult to practice kindness during a fight when emotions are running high. When you’re emotional, it can be hard to think of what to say to be kind. But these kind words can be powerful tools to repair feelings during a conflict so that the end result is a much closer, more intimate relationship.
When your partner pulls away, you may feel hurt. You may even feel a deep sense of rejection and fear that he or she doesn’t love you and may leave you. Typically, this is an irrational feeling if your partner has shown you over time that they love you. Your partner pulling away from you is likely the result of their past experiences and circumstances. Something happened in their past that makes them pull away when they feel upset.
Intimate relationships are hard because there are so many complex emotions that we might not fully understand. Experiences from the past are brought up and those feelings impact your reactions. If it was just about the single incident, it wouldn’t take you long to recognize that your partner loves you and when he or she pulled away, it wasn’t due to the way they feel about you. But instead you feel that irrational rejection. So why do you have that irrational feeling?
These irrational feelings are usually triggered by past experience – possibly being rejected by a parent or a past partner. A part of the brain that is triggered doesn’t know the difference between the current experience and the past experience. So you feel deeply hurt and you become scared that the person will leave you. You immediately react – either fight or pull away. This may create the same feeling in your partner and, in turn, they may pull away even further. Before you know it, you are completely disconnected from each other emotionally.
What do we do about this? The first step is try to figure out what previous experience is coming up for you. Did you have a rejecting parent? Was your parent depressed, anxious, addicted to something or unable to meet your needs when you were a child? If so, when a partner pulls away you feel like a child again. I call it being “kicked into your kid”. You are that 8 or 10-year-old child again where you didn’t get your needs met and didn’t feel unconditional love from a parent. If you have a bad experience of being hurt by a previous relationship, when a partner pulls away you may feel scared of being hurt again. This is a little easier to understand and connect on an emotional level. But this new partner didn’t leave so it’s important to separate your feelings from your past from this current relationship.
The second step is to share your feelings with your partner in a clear, non-threatening way. Use an “I message”:
I feel ________________ when you ____________ because _________. Would you please ______________?
I feel hurt when you pull away because it brings up the feelings I had when I was rejected by my mom when I was a child. Would you please let me know that you still love me?
This is scary to do for many people because you are making yourself extremely vulnerable. But you are also learning how to communicate your feelings which will bring you closer and will enable you to have a truly deep intimate connection with your significant other.
When you disagree with a spouse, co-worker or child, it’s easy to get emotional. Intense feelings can be triggered and the disagreement can turn into a messy fight. Things are said in the heat of the moment that you can’t take back. At that moment, it seems like you don’t have control over your brain. Wouldn’t it be great if you were able to train your brain so this wouldn’t happen?
During these interactions, we get consumed by what's called the “reptilian” part of the brain – the survival part of our brain that scans for danger multiple times per second to find potential danger lurking. That primitive part of the brain only sees two possible solutions to problems – fight or flight. The reptilian brain feeds on fear and actually shuts off the creative problem-solving part of the brain. Your heart starts racing, you get flushed and your voice starts getting louder. The other person responds in the same way and the interaction escalates.
When your creative thinking area of the brain is shut off, you won’t be able to come to a compromise or handle the situation in the best manner. So what do you do to train your brain not to respond this way? The main technique to learn is to slow your brain down. To be able to do that you literally have to remove yourself from the heated situation by saying, “I need some time…” Give yourself the time and space to slow down. Take deep abdominal breaths, go for a walk, listen to music or call a friend. It may take anywhere from 5 to 30 minutes. Once your brain is functioning slower, you may be able to think of a solution. Or you may realize that you don’t need to come up with a solution right away – you may be able to give yourself a few days or more to find a compromise.
Training your brain this way takes time and practice. Don’t get discouraged if you can’t do it right away. Tell yourself, “I’ve got this, I can do this.” Eventually you’ll learn this technique and you’ll find that your newly trained brain will help you tremendously in many different areas of your life.
Experts agree that parents who are divorcing need to have an age appropriate conversation with their children telling them: 1) “We both love you very much. Nothing will ever change that love and we will always be here for you.”, 2) ”The divorce isn’t your fault, it’s ours.” and 3) “Even though things are going to change, we will always be a family.” However, to give your children the best chance for a happy childhood, the positive messaging can’t stop there.
There are a number of effective strategies that are extremely important for parents to bear in mind. One strategy to minimize the negative impact of divorce on children is to keep children out of disagreements between the parents. Even when couples are married, children get upset when their parents fight. Imagine how much worse it is for children of divorced or separated parents. They already have experienced their family breaking apart. They need their parents to reassure them that their new family structure is stable and secure. Children need to know that their parents will work disagreements out in a calm and rational way.
Another way to minimize the negative impact of divorce on children is to avoid saying anything negative about the other parent in front of the children. When parents say negative things about the other parent, they “parentify” their children. They actually switch roles with the child and children become the parent. Many parents don’t even realize that they do this. They rely on their children to be their support system and share information with children that children shouldn’t be aware of. For example, a father complains to his children that he has to pay so much in alimony. Or a mother complains that the father called her a name. These things are very upsetting to children and can be damaging.
Separation and divorce can be an extremely difficult time in life and it’s very important to get support such as a therapist or a divorce coach. This will enable parents to have someone to talk to so that they won’t put their children in the middle of their conflicts with their ex-spouse. This will enable children to focus on school, friends and their own lives which is what we want them to be focused on.
Finally, if your child complains about the other parent, encourage your child to work things out with him or her. Say something supportive like, “I’m sure that mom didn’t mean to upset you. Talk to her about it.” It’s so important for children to have strong relationships with both parents, if at all possible. These strategies can make the difference and result in children who grow into adults who have happy lives and healthy relationships.
Typically couples start marriage counseling when it's too late - after an affair, when they're thinking about divorce, when there are years and years of anger and resentment built up. Although counseling can help a couple at almost any time, the sooner you start counseling, the more likely the couple will be able to make significant positive changes in their relationship.
The best time to start couples counseling is when you first see signs of issues. Even before there are any issues, most couples can benefit from counseling. During one of my sessions with a couple, one client said, "I wish I had known this years ago." If couples were to start couples counseling early on then they can avoid issues that can develop over time. Here are some signs that couples counseling is a good option:
1. When you're not talking
2. When you don't feel like your partner hears you
3. When you're communicating in a negative way - where you feel judged, shamed, disregarded or the tone of communication is condescending or sarcastic
4. When affection is withheld as punishment
5. When you see your partner as an adversary
6. When you keep secrets
7. When you're considering having an affair
8. When you find you're staying together for the children
Couples counseling can be a safe place to learn how to heal through awareness, compassion and behavior change. When couples are committed to the process, they can develop a truly connected relationship where they remember why they fell in love.
My son just recently had his wisdom teeth removed and he's recovering nicely physically. But his moods are another story. I've been biting my tongue and trying to stay calm but if I hadn't gone through this with my two older sons I wouldn't be able to be able to put this phase into perspective.
The teen years can be tough - for parents and for teens. Hormones are going wild, teens are trying to figure out who they are and there is so much pressure on them to succeed in school and in life. I wouldn't want to go back to those years for all the money in the world!
Each child experiences the teen years differently but they all have some kind of adjustment. I've counseled many parents of teens and teenagers and I've found that the most important thing that a parent can do is to focus on their relationship with the teen. If the relationship is strong, your teen should be ok. While it may be difficult to have a good relationship with your teen, here are some tips to help:
All of this requires a parent to be very patient and to have a lot of self-control. In order to do that, we need to take care of ourselves. As I've mentioned in my previous blog posts, it's extremely important for parents to take care of themselves. So when you find yourself ready to react harshly with your teen, ask yourself, "What can I do right now to take care of myself?" If you can do this successfully, you'll get through the teen years and have independent, appreciative and happy adult children to laugh about it with!
Jill Barnett Kaufman, MSW, LCSW and Certified Parent Educator is an experienced clinician who helps clients discover new ways to resolve a variety of challenges and bring more happiness and peace into their lives.