Welcoming new writer, Hannah Rose! She has provided a guest post for our site. Wishing you love and happiness always! ~Dana
No relationship is without its challenges. Conflict is inevitable to growth as a couple, because how else are you supposed to learn and be better? However, it’s important to approach heated situations with a clear head before things escalate to an unnecessarily foul dispute that could put your entire relationship on the line. It might be hard to believe, but conflict can be a good thing — but only if you are able to manage it well.
When navigating these tough terrains, know when to draw the line. Bickering is normal, but Bustle cautions that it can also be indicative of underlying toxic issues in your relationship. That said, couples should be able to address all these and ideally, emerge stronger together.
Here are some ways to help keep your relationship out of a war zone when under the pressure of a difficult conversation.
Face the problem head-on
First things first: resist the urge to sweep your problems under a metaphorical rug. They will only come back as dust bunnies with a vengeance. If there is something about your relationship that keeps bothering you and you know there’s potential for it to grow bigger, don’t hide it. Be open about the problem with your partner. Love Bondings states that this openness is crucial in establishing trust. And when you both know how the other thinks and feels about certain issues, there is more honesty and freedom — thus making your relationship easier to maintain.
When you’re lost in the heat of the moment, it can be tempting to raise your voice and unleash all hell. However, people are more susceptible to saying things they don’t mean when they let anger get the best of them. The Independent warns against throwing out statements like “You are too emotional” and “I hate you.” These are huge red flags that will be difficult for your partner to forgive and forget later on. If you feel yourself starting to take things a little more personally than you should be, hit pause and take a breather. This can range from just 15 minutes to three days — whatever time you need. Your partner will appreciate this more than your quick, dagger-shaped words.
Another important point to remember is to never invalidate your partner’s feelings. You never get to decide where and when you hurt someone. You might not have intended to do so, but trying to make excuses and lessening the blame on you will only make your partner feel bad for having feelings they can’t control. Listen to what they have to say. Take the time to ask questions so you can understand them better, and show them that you genuinely do.
Pick your battles
Fights are highly emotional, and it’s likely you’ll try to grasp at whatever defenses you can, no matter if they’re even related to the topic. Make sure you stay on the same page always — never adding other unnecessary ingredients to the mix. Be as objective as you can and know that you can be wrong. Some simple topics like arguing over your partner’s choice of clothing can actually be pettier than you think, so don’t bother trying to be right for the sake of being right. According to Pretty Me, dress codes remain a topic of question in many workplaces and beyond. This is for you to gauge if you want to let it bleed over to your relationship. But remember that you are their partner, not parent. This goes for other issues, like trying to police how often your partner goes out with their friends.
“Sorry” is the key word
A previous post on Marriage Counseling Knoxville puts a spotlight on the dangers of the blame game, but this is nothing that can’t be combatted by a genuine apology. When apologizing, there should be no “ifs” and “buts” or putting the burden on your partner. Phrases like “I’m sorry you felt that way” are a big no-no because it lessens your own accountability. Instead, simply starting with “I’m sorry for…” or “I feel really bad about…” immediately expresses your own regret over the situation.
Post solely for the use of MarriageCounselingKnoxville.com
By: Hannah Rose
Shame. It’s a very powerful force. We all have it. But it’s hard to talk about. It’s a dark, difficult, lurking emotion. But the less we are aware of it, and the less we talk about it, the more power it has over us.
It’s easy to see when shame is triggered when you know what to look for. Here are the common responses to this trigger. Blame/projection. When someone is saying something negative about us, and somewhere inside of us we are either afraid this is true about us, or deep inside we believe it’s true, our self protective defense kicks in and we point the finger at the other person, We project our fears/beliefs back onto them and tell them they are the problem. Note: we often are not aware we are doing this. Another typical reaction is to get defensive. This is similar to the first in that it is touching on something we fear or believe is true about us so we protect ourselves by defending ourselves. We tell the other person how wrong they are. The last typical common response is that we shut down and numb out. We don’t want to feel these feelings and it’s overwhelming. Shame often makes us hide. We don’t want others to see what we fear is the truth of who we are in that shame place. All of these responses are detrimental to ourselves and our relationships. They push those close to us away. Which then reinforces feelings of shame that we are unlovable or not good enough.
No one can really make us feel something we don’t already feel.
If I know I’m intelligent and I feel secure in my competency as a person and someone tells me I’m dumb, I may not like it, but I’m not going to have a big reaction to it because I know this isn’t true. But let’s say I had a parent that put me down as a child, I struggled with school and was belittled for it. There’s a tender spot around my intelligence that includes feelings of shame. I feel not smart enough, not competent enough, and then someone tells me I’m dumb. Boy am I going to have a big emotional reaction to that that may include lashing out and blaming the other person, defending myself and telling them how wrong they are, or turning inward and shutting down. If we don’t understand where our tender spots are, our shame places, we often react while never really understanding why we react the ways that we do, and those reactions become damaging to ourselves and to our relationships.
This scenario quite often plays out in our intimate relationships. Our partner has the ability to hone right in on our most tender spots because they are the ones that matter the most to us, and they know us the best. This is the person we care the most about what they think, they are close enough to really hit those raw spots, and because they mean the most, they get the biggest reaction when those shame spots are triggered.
So let me illustrate a relationship example where both people are triggered by shame and how it leads to disconnect. Please note, all names and content are fictional, but it’s so common and universal, it’s not unusual to see yourself in it. I’m using some extreme examples of childhood wounds, but they don’t have to be this significant for us to have feelings of shame. Remember, we all have shame to varying degrees.
Joe had a very critical father grown up. If he got a B, his father would reprimand him and question why he never got an A. So Joe would try to perform and perform to get his father’s approval, and never felt good enough. His deepest shame fear was that he was a failure and would never be good enough. Sara was abandoned by her mother when she was very young, so she has deep feelings of shame that she is not lovable and everyone will leave. Joe and Sara are in a long term loving relationship.
Often times if Joe is not being particularly attentive to Sara because he is just distracted by a bad day at work, and he also forgets to take out the garbage. Sara’s shame is triggered, she fears she is not lovable and he doesn’t really care about her. So she launches into a critical attack telling him he never remembers to take out the garbage and all the household chores are up to her. She gets angry at him and tells him he doesn’t pull his weight and she’s tired of it. Sara doesn’t realize her shame is triggered, she is just reacting. Her reaction then triggers Joe’s shame. He starts to feel like a failure as a husband, that no matter what he does, no matter how hard he tries, he’s never going to get it right with her, he’s never going to make her happy. His reaction is then defensiveness. He tells her how she is wrong, that he does a lot around the house and she’s being ridiculous, thereby triggering her shame even more. If only they could see what’s going on. Their reactions are pushing each other away. But the shame they feel is real, it’s not their fault they have these feelings, and if only they could share that with each other.
So what do we do about this? We have to get in touch with it, acknowledge it, understand it, and have empathy for it so we can lessen it’s hold on us. Tune into those tender spots in yourself. Where do you recognize you have big reactions like this? What tends to trigger it? How do we react when it’s triggered? Having this information gives us the power to change our response so we can then love ourselves better and love those closest to us better. It takes tremendous courage to take a look at ourselves and acknowledge something so vulnerable as shame. But remember, it is part of being human. But if we can look at it and understand it with compassion, we can begin to heal it. We can begin to challenge these beliefs about ourselves that just aren’t true. Because the truth really is that we are all lovable, we are all enough, simply because we exist.
To learn more about Shame and it’s impact, Brene Brown has many amazing TED talks and books that delve deeply into this topic. Some of her books include: Daring Greatly, The Gifts of Imperfection, Rising Strong and others. And if you need support, counseling can help.
Wishing you love and happiness always,
We just completed another Hold Me Tight workshop. It has been an amazing journey to lead and present these workshops. I am in awe of the courage couples have to come to these couples weekends and give what they do in an effort to grow and save their marriage.
With each Hold Me Tight workshop, the tension, discomfort and skepticism when the group comes in is palpable. And I sit with this anxious anticipation of holding this information knowing the impact it is going to have and wanting to package it up and hand it over immediately, but I have to sit back and allow it to unfold at the necessary pace. It’s a process. And it’s amazing to observe.
I know the information is sound, it’s scientific, it resonates with everyone who learns it, there isn’t anyone who doesn’t get it when they are presented with it, whether in the workshop, or in my counseling office. But it still doesn’t cease to amaze me when I watch it work. And in such a short time, over the course of 2 days. I want everyone to have it. I want every couple to come and do this.
The first day is rough. I won’t sugar coat it. It’s the digging in and digging deep. It’s entering into the dark and painful places to draw into awareness what is happening, to identify the raw parts and make sense of them. To gain clarity on the stuck places and why they are happening. It’s raw and it’s real. And then the second day is when the healing comes. It’s identifying, ok, we know now what goes wrong….how do we fix it? And that’s where the magic happens. Just as the tension and skepticism is palpable on day one, the closeness and comfort and love and hope is equally palpable on day 2. You can see and feel the transformation in the air amongst the couples in the room. And it is such a wonderful thing to be part of. Every couple that comes through my office inspires me. I learn and I grow and I am in awe. And I am grateful.
I love that I get to do this work. I am honored by the couples who put their trust in me to guide them toward healing and bonding and reconciliation. And I continue to be inspired by the courage it takes to look inside and do this hard but wholly worthwhile work.
Jodi Clarke (my presenting partner) and I both leave these workshops feeling jubilated and proclaiming we want to do them every weekend! They are so powerful and meaningful and satisfying. I hope you’ll join us. Our next workshop is August 26th and 27th. You can get more information at www.holdmetightknoxville.com.
Wishing you love and happiness always,
Emotionally Focused Couples Therapy is a science based theoretical model of therapy for couples established by Sue Johnson. It is proven to work to help over 70% of couples who complete the EFT model of therapy. It is a map and strategy for understanding love relationships and where they go wrong.
If you are thinking of attending therapy with an EFT counselor, here’s a simple adaptation of a quote by Portia Nelson, written by Katty Coffron, PhD, on the process of EFT.
We walked down the sidewalk and fell into a deep hole. We couldn’t get out and we couldn’t figure out why. I thought it must be either your fault or my fault. We never quite got out of the hole; we just somehow moved on.
We walked down the sidewalk and fell into the same deep hole. We couldn’t understand. I still thought it must be either your fault, or my fault . It was a real struggle and we realized we needed help to get out. We didn’t just move on.
We started EFT therapy. We walked down the sidewalk and fell into the same deep hole again. This time we started to understand- it wasn’t my fault and it wasn’t your fault. It was the cycle’s fault. It was a struggle to get out, but we did get out.
We continued EFT therapy. We walked down the sidewalk and fell into the same deep hole again. This time we knew- it wasn’t my fault or your fault- we were both caught by the cycle. We knew we were both hurting. We reached for each other, and we got out.
We continued EFT therapy. We walked down the sidewalk and saw the hole. We reached for each other and we walked around it. We didn’t fall into the hole.
We finished EFT therapy. We reached for each other and we chose another sidewalk.
In your relationship, you may have experienced your own black hole. There is a way out. It’s not uncommon for couples to fall into these holes and get stuck, but it doesn’t have to be that way.
It takes a lot of courage to reach out for help. Many people, especially those who have had bad experiences with standard marriage counseling in the past, may think there is no help for them. But there is. We now have science and a map to understand love relationships, how to see the holes we fall into, and learn how through creating emotional safety with one another, we can learn to better understand and communicate our hurts and needs so that we can reach for each other and find each other in a way that creates the closeness and connection we all long for.
Thank you for reading.
Wishing you love and happiness,
In continuing my work to share stories of couples who sit on my couch, it is my goal to provide hope and encouragment out there to those who are struggling in their marriage.
Infidelity is one of the most painful and difficult challenges for a couple to work through because it pulls the floor of safety and security right out from under you. But the marriage can be restored. In fact, it can be better than before. It's been said that time heals all wounds. When it comes to infidelity, time is certainly a factor, but it's not the only one. There is work to be done in that time to restore trust, emotional safety and connection to the relationship. Time alone won't solve those problems.
This story is about a young couple I'll call Tom and Suzanne (fictitious names, of course). Suzanne had lost her father at a young age which left her feeling abandoned. She grew up never having felt "good enough". When she married Tom, she had a lot of insecurities and needed a lot of approval. Because of this she avoided conflict like the plague. She was afraid if Tom got upset with her, he would abandon her. He would see the qualities that she saw in herself and he would not want to be with her any longer. Because of this fear, she manipulated herself to please him, never really being authentic. As some years past, she felt a loss of her sense of self.
This is my second month writing the stories of couples who come through my doors. As I stated in my first article, not every story will be a success story. But I hope each one is one that you can learn from. I hope to bring to light the struggles of many couples so others might realize they are not alone.
This story is not the story of one couple, but a story that I have seen repeated one too many times. (Names are fictional).
Joe and Mary have been married for 18 years. They have two children who are now 13 and 16 years old. Joe is a hard worker and dedicates himself to his career. He believes that by providing well for his family, he is doing his job as a husband and father. He puts in 60 to 80 hours a week and has for the last 20 years. He has done quite well in his career and provides a nice lifestyle for his wife and kids.
I’d like to preface this article by stating that this article is intended to focus on the needs and roles of men in marriage. Women have important needs in marriage, but that is not the focus of this article.
Laura Schlessinger wrote a controversial book called The Care and Feeding of Husbands. Well, she tends to be a controversial figure in this field because of her bold views and I won’t debate them here, but why this book was so controversial is because it was offensive to feminist women who don’t want to cater to their husbands. (I’m sure I may get some of those responses here as well!)
Men’s needs in marriage differ from women’s needs. We are often attuned to what women need in our culture today and men have had to work hard to better understand the needs of women. But how much do women understand what men truly need. In a culture where women have worked so hard to achieve equality (a work still in progress, but we’ve come a long way), and women have more power of choice in their lives and don’t depend on men for financial survival, what is happening to men in marriage?
Willard Harvey, in his book His Needs/Her Needs, states the five top needs of men in marriage. Those five needs are admiration, physical attractiveness, recreational companionship, sexual fulfillment and domestic support. The need that is often most neglected and that I want to focus on here is the need for admiration.
Women in our culture have become independent and self-sufficient. This is a wonderful thing, but men are suffering in many marriages because of it. Many have lost their place in their marriage. Men want to feel useful, purposeful and admired for their use and purpose. When women are too independent and don’t “need” their partner for anything, men can become lost in where their place is. I see problems occur when women become critical toward their partner because he is not fulfilling emotional needs or needs for help around the home. Men put forth effort and it isn’t recognized or it is criticized as not being good enough.
Affairs occur for many different reasons and I am only touching on one of them here. When a lot of couples come to me for help after an affair, I see this pattern occurring. The husband is not feeling admired in the relationship and he becomes vulnerable when a woman at work, or female friend shows that admiration. Men bear responsibility here as well, they have a choice and certainly an affair doesn’t have to be one of them. But in examining what makes marriage successful, we have to be aware of and acknowledge the needs of both partners.
Many women who come into my counseling office don’t take men’s need for sex seriously. They dismiss it as him “caring about one thing” or having a “one track mind”. But for many men, it is through sex that they feel emotionally connected, admired and desired. Typically women are the opposite, they need to feel emotionally connected (usually through thoughtful acts and conversation) before they want to or are inspired to engage in sex. So if a woman is not feeling emotionally fulfilled in her marriage, she will often stop having sex. This is one need in marriage that is not acceptable to get met elsewhere. In order to be successful at preventing affairs, we have to be aware of and able to navigate this difference between needs among men and women.
Criticism is the worst offender. That’s true for all of us. But it goes right to the core of the man’s need for admiration. So the first step is working toward eliminating criticism of your partner. Notice and acknowledge his efforts. Even though a woman does not need a man for survival, she certainly needs him for the relationship to survive. So what does admiration look like in a marriage? This is a question best asked to the man in your life. I think many men might answer that feeling desired, sexual fulfillment, being responsive sexually, acknowledging the efforts and contributions he makes, and through actions showing him why he’s the man you chose to spend your life with. These gestures go along way toward preventing affairs.
How to manage anger and resolve marital conflict without fighting about it.
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Welcome! If you are a couple struggling to communicate with each other, this eBook is for you. Laws of Loving Communication is a simple but effective guide for couples to learn the tools of communication that will help you to resolve relationship conflict, build greater intimacy, and stop arguing.
If you find yourself in the pattern of fighting about who is right, blaming each other, feeling like your partner doesn’t understand you, wanting to be heard but feel like you never are, this book will provide you with the necessary relationship help and tools to break out of the cycle and begin to listen to and understand one another.
This book is based on information from top counseling professionals in the field such as William Glasser, David Burns, and John Gottman along with my own experience counseling hundreds of couples in my practice.
You will learn about how to define the goals of communication, stop fighting about who’s right, turning complaints into requests, regaining a sense of goodwill and compassion toward one another, listening with an open heart and open mind, how to manage anger and other difficult emotions, and how to share with one another without getting pulled into battle.
I offer a full money back guarantee. If you are dissatisfied with the content of this book, you may contact me for a full refund. If at any point you need additional help resolving difficult issues in your marriage, do not hesitate to contact me. I will make myself available to you or provide you with the resources to best meet your needs.