As we settle into 2021, we have a great opportunity to pause and reflect on what we have experienced in the final months of last year. We started 2020 with certain hopes, plans, and expectations, many of which were altered or wiped out due to COVID-19. This has caused immense amounts of stress, especially for families. It’s one thing for an individual to carry the weight of these unexpected changes and disappointments. It gets messier when several people are involved, all feeling stress in different ways.
Putting together a memory book is a great option to slow down and reflect on the past year. The good, the bad, the stressful, the funny can all be remembered. Options for a memory book can include a scrapbook, a storybook, or if you’re really ambitious, you could get creative with something like a comic book to tell the story of the year. Whatever form you choose, this activity facilitates reflection where all the voices and perspectives of your family can be heard and valued. Being heard and feeling connected to loved ones relieves stress and promotes resilience for future stressors. During an activity like this, it’s important to intentionally listen to and reflect what your child shares, being careful to catch any reactions or responses that might dismiss or deny your child’s experience.
Below are questions you can ask your kids to help generate ideas and conversation about what you’d like to include in a memory book:
- What do you want to remember about the past year?
- How would you describe the past year? You can use a color, an animal, a kind of weather or a feeling to describe it. Consider having everyone (adults included!) try to draw a picture that portrays what this year has felt like
- What was disappointing about the past year? Were there times you felt sad? Scared?
- What are you thankful for in the past year? What were things that were fun and brought you joy?
- How would you explain this past year to other kids if they hadn’t lived through it, and they were asking you what it was like?
Whether you use paper, markers, and tape on hand to throw a book together, or want to go all out with crafting supplies, use reflection time to compile pictures, drawings, and memories from everyone in your family. If each voice has a lot to be heard, consider compiling a memory book per person that all comes together as a series.
This book is a great read for any age, combining evidenced based research with helpful applications for how to engage children across developmental stages.
This book was written by a woman who specializes in helping children process distressing experiences. It’s specifically related to COVID-19 and is available online as a free PDF.
These are hard times for all of us! Many of us are sheltered in and feeling the strain. It is likely that you are spending a lot of time with your spouse right now, but just because 2 people are in the same house, or even the same room, does not necessarily mean they are feeling connected.
So how can you stay connected to one another during this difficult time?
Here are some in home “date” ideas to keep your relationship thriving during this time of being sheltered in.
After the kids are asleep, have a candle light dinner together. If the weather is nice, have it on the front or back porch for added romance (and for even more added romance, take time to dress up).
Start a new show together.
Soak in a hot bath together (candles are good here too!).
Take time to check out of electronics. Turn the phones, TVs and computers off.
Do a home workout together.
Do yoga for couples.
Go for a walk. Or a run.
Play a card game, board game or maybe some heads up using the app on your phone.
Share what you are grateful for.
Have an afternoon picnic in the yard.
Paint together using art instructional videos online (a sort of painting with a twist, with an extra twist!)
Do your own book club for 2. Pick a book to read and then share your thoughts and reactions with one another.
This can be a time to explore sexuality. There are online resources for tantric sex or Kama sutra. Explore with one another.
Finish an at home project together that you just haven’t had time to complete.
Turn some music on and dance together, slow or fast, whatever you’re in the mood for. You can even make some videos for the rest of us on facebook!
Write random love notes to each other.
Cook a nice meal or try a new recipe together.
Hold each other and share what you are feeling in all of this. Let your partner know you are there, they are not alone. Find ways to comfort and reassure each other as you go through this.
This can be a time of deep intimate connection with your partner, keep turning toward one another and finding ways to stay engaged and connected. We all need more of that right now.
And if you are struggling, we are here. We are offering therapy online to couples. It may seem strange at first, but we have had great success counseling couples through telehealth and research shows that it is a very effective means of therapy. And our couples are finding in some ways they like it better! So please don’t hesitate to reach out if you need support. You can reach us at 865-283-1777.
Wishing you love and happiness always,
Most couples come into therapy or relationship education expecting it to be like grade school, but a better metaphor might be ski school. No amount of talking about or studying skiing can make us appreciably better at skiing. We need to practice a different way of relating to a slippery, steep, downhill slope than any of our primal instincts would suggest that we should. I remember the first time I went skiing, and when I started to stumble, I immediately leaned back and of course ended up toppling over. What I slowly learned through practice was that when I felt that fear of losing stability and the panic response caused me to lean back, I instead needed to lean forward. I needed to lean towards the downhill that I was afraid of tumbling down and I needed to keep my skis in contact with the ground. I needed to be more assertive and turn into the snow not less assertive and turn away. The only way to move forward was to practice a new way of relating to my fears. They told me something like this in the training, but I needed to have practice and help to get better.
Relationships are much more like a craft than an academic discipline and require guided practice to excel at it. Much like skiing, we need to work against our natural emotional tendencies and we need to feel our way through it. Reading books on relationships can be helpful, but most of us need practice to be able to ski down the slope of our relationship. We need to practice a new way of relating to our fears that causes us to lean towards, not away from them. Couples need to practice sharing vulnerably instead of reacting according to our normal tendencies of anger or pulling away. If you and your partner find yourself slip-sliding all over the slope or you are an advanced skier looking to take your game to the next level, come join us, class is in session!
Violence in relationships, this is a tricky topic to discuss on a blog. I want to be sure to first and foremost say, violence is never okay. But if we are going to stop relationship violence, we have to understand it.
There are 2 different types of relationship violence. The first is domestic terrorism. That is when one partner aims to control and manipulate the other more vulnerable partner. If you are in this situation, it is of utmost importance to get a safety plan in place and you should also get a reputable divorce lawyer. You can contact 800-356-6767 (TN) which is the Tennessee Domestic Violence helpline. This is not the type of violence I am addressing in this blog. Please contact the helpline if you need assistance in this area.
The second type of violence is the violence that occurs between intimate partners when they have a volatile cycle with each other where conflict erupts into verbal and/or physical lash outs. It can leave both partners feeling bewildered, confused, hurt, angry, helpless and afraid. It’s not uncommon, and there is something you can do about it. It doesn’t mean the relationship has to end, but you do need intervention.
So how do things get to this point? A very common cycle in couples is what is called pursue/withdraw. Both partners feel disconnected from the other, and their reactions to feelings of disconnect pull the other into the negative pattern. Think of an infinity loop. There is no beginning and no end and it can be triggered at anytime.
In this cycle, the pursuer is looking to get a reaction from their withdrawn partner. They often feel alone, unloved, indivisible, that they don’t matter, or are unimportant. When they are feeling this way, they often engage in behaviors in an attempt to resolve these hurts. They can become provoking (any response is better than no response), critical (why don’t you help me more?! You are always on your phone! You care more about work than you do about your family!), blaming (I get so angry because you don’t listen to me!), demanding (Why can’t you be more affectionate with me?! I need you to listen to me!). This often comes across as attacking to their partner’s character and behaviors. But underneath the attacks is the despairing pain of isolation and loneliness calling to be heard and soothed.
The withdrawing partner is typically trying to calm the waters by avoiding conflict. They can also feel paralyzed because they feel anything they say or do will be the wrong thing, so they do nothing. They appear stoic and uncaring to their partner, cold and distant, but behind the wall they are feeling inadequate (no matter what I do or how hard I try, it’s never good enough), feelings of failure (I can’t seem to get it right, I can’t make my partner happy). When everything they do seems to make it worse, they withdraw farther and farther. They withhold thoughts and emotions and have a lot of inner turmoil even though on the outside it may appear they don’t care.
So the more the pursuer criticizes and attacks, the more the withdrawer feels unsafe and withdraws. The more the withdrawer withdraws, the more unsafe the pursuer feels and keeps going seeking a response. For the pursuer, if they didn’t pursue, the fear is they will end up more isolated and alone. The withdrawer fears if they don’t withdraw, things will escalate and get worse. Both in their own way are trying to protect the connection in the relationship while also trying to protect themselves from further hurt and despair. It’s a vicious painful cycle and both partners are caught.
When this pattern gets very rigid and continues to worsen, it can lead to violence. The pursuer feels so ignored and invisible their protest gets more out of control and they may say and do things desperate for a reaction. The withdrawer may feel so backed into a corner, they lash out to get their pursuing partner to give them space and distance.
In this pattern there is no perpetrator. Both partners are victims to this painful cycle of disconnection. But both are impacting each other with their reactions and inviting the other (unintentionally) into this dance.
There is a way out. It takes slowing it down, making it safe for each other to risk and be vulnerable to be able to share the deeply hidden emotions that drive this cycle to find the comfort and support that is needed from each other. This is not easy, it takes time, and often needs the help of a professional to help you see where you are stuck and how you can exit this painful pattern.
If this pattern sounds like your relationship, or maybe it’s not quite to that point yet, family solicitors chester are here to help if you’re filing for divorce. There is a way to pull out of this pattern and work toward co-creating a loving, caring, safe place with one another. It takes courage and a willingness to risk and be vulnerable.
Wishing you love and happiness and Happy New Year!
Anger is often seen as a bad emotion, something we shouldn’t feel or express. It has a bad rap, and understandably so. It can often scare us, push people we care about away from us, it can scare those we love, it can leave us feeling shame that we get to that point. And at times we may even feel bewildered by our own intense reactivity. Where is it coming from? Why is it there? Why does it at times feel out of control? There may also be fears if we let ourselves express it, it can and will lead to irrevocable actions.
But let’s explore what’s really happening when we are angry.
Anger can be empowering. It’s how we stand up for ourselves when we feel wronged in some way.
Anger can be a call to be heard. When we feel small, or unseen, anger becomes a protest that says, “Hear me! See me!”.
Sometimes anger can be a release of many other emotions that have been suppressed for too long. The proverbial pot boiling over.
Anger can be shame coming to life. A moment when we feel judged or seen as bad, or feel bad about ourselves and it’s being called out. Our anger is a defense to guard against our own fears of who we really are.
Anger can be a protest against disconnection. A call to a loved other to respond when it seems they are distant or don’t care. It can be a fight for the relationship, a call for change toward more love and closeness.
As we look at and understand the meaning behind the anger, we can see that it has a deeper, important purpose. It is driving us toward something if we can tune in and listen to what it’s trying to say. What need isn’t being met that anger is calling for?
If we can understand the need, what is behind the anger, we can start to calm it and direct it in a more effective way toward getting those needs met. Or maybe there is a deep wound that needs tending to and healing.
If you are finding that anger is hurting you and your relationships, counseling can help process and make sense of what is underneath.
We are here to help.
Wishing you love and happiness always,
In your relationship when your partner is in pain, your first instinct may be to try and fix it. None of us want the person we love and care about to be in pain. The problem is, often times our attempts to fix it make it worse. We may explain, hey, I didn’t mean it that way, here’s my perspective. In which case, your partner is likely to not feel heard, or is likely to feel dismissed. We may get defensive, because sometimes when our partner hurts because of something we said or did, we want to correct the record and defend our good name and get them to see that they have it all wrong. Hey, I’m the good guy here, not the bad guy! And if you just saw that, we’d be okay. Again, this typically leaves a partner feeling unheard, dismissed and alone in their pain.
What your partner is looking for is not for you to fix it. In fact, they will often hear that you are trying to fix them. That their feelings are wrong and they shouldn’t feel that way. What your partner wants and needs, in many cases, is just for you to hear and understand their perspective, their hurt and they also want permission to feel what they feel, not to be made to feel it’s wrong, or silly, or stupid. They want to know their pain makes sense to someone, that they are seen and heard and understood. Once that occurs, then you can ask for what they need. And usually, it’s some type of reassurance that he/she matters to you, that their feelings matter and are important to you. That you’ll be there to listen and give your care and support and a moment that it was missed.
Simply being there, being present is often enough. It’s not about performance or having all the answers. It’s about being present, engaged, hearing, seeing. I like to tell people when your partner is sharing, leave your window for a moment, and walk over to your partners window to see what the picture look like from their point of view. Look through the lens of their story, their experiences, their personality, to see out their window the way they see it, then they will feel heard, and held and comforted and seen. You don’t have to have the answer, what your partner needs, is you.
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,
Today marks the 12th birthday of my counseling practice, LinkedIn let me know, otherwise it would have passed right by me. It’s caused me to reflect on the past 12 years.
I remember when I decided to start my counseling practice. I was newly licensed, my firstborn son was 9 months old, and it felt like time. I knew for a long time it was what I wanted, but I had no idea what I was doing. I asked my mentor a lot of questions, and he guided me along the way. I put lots of ideas on paper of how to get started and I jumped right in. I’m like that, I don’t look too long before I dive. I decide and then I go and I figure it out along the way. I knew I wanted to work with couples, but on my journey toward licensure, without private practice, there was not much opportunity to gain experience with couples, so I had to learn as I went with only my education as my guide. Phew, that was scary!
I remember asking Gary Dudell, my professor and mentor who has now passed and is dearly missed, what is the key to being successful? His answer was, Just show up. Be there. Keep your word. I realize now the wisdom of his words. I show up, I’m present, every day, not just in my practice, but in my life, the best that I can. And it really does make a huge difference. People don’t expect people to show up, really show up. Meaning to be fully emotionally present. So when someone does, and hears them, and sees them, amazing things happen. I mean, really amazing things.
I am so grateful for every single couple that has passed through my doors. What they have taught me, what they have given me, is way more then I could ever put into words. They have taught me such big things about life, love, pain, grief, healing, bravery, strength, and resiliency in ways that at times takes my breath away. I have seen what love can endure, and how love can persevere when we are willing to be brave, to show up, to be vulnerable, to walk through wounds and shame toward growth and healing. It has been more than humbling to be witness to, and it has grown me in ways I could never quantify.
Something I think about often, and it would be hard to put into words, is that every couple I encounter helps me help the couples that follow them. Because I learn from each and every one. And it makes me better to help the next. There is such a tapestry of interwoven connectedness that cannot be seen, but as the one who links these amazing people to one another, I can sort of see it and feel it, but it’s still more vast than even I can grasp. 12 years. 12 years of that. Of connecting couples not just to each other, but to the others who are struggling beside them, and they don’t even know it. It’s such a beautiful thing to be part of.
People often ask, how do you do this work? How do you sit and listen to people’s problems all day long? I admit, sometimes it’s hard. Sometimes the intense pain levels me. Especially when someone else’s pain touches my own raw pain of whatever is going on in my life at that time. But I’m not listening to “other people’s problems”, I’m in it with them. I’m journeying along side of them. They are not a burden, they are a gift. And it’s so enriching and rewarding and humbling the ways in which I am entrusted with the deeply intimate lives and stories of others. It’s a window that many don’t get to look through. And what I see is that we are more alike than we are different. We all want to be loved. We all want to be seen and accepted. We all want to know that we matter to those important others in our lives, to be known, understood and felt. We all want to know that our important others will show up for and with us. We all want to know we are irreplaceable to a special few.
My work has held a mirror up to my own humanness and it’s made me understand myself on such a deeper level in my own everyday struggles of life and love. For that I am so grateful. Because we all struggle. And at one time or another, we all need a helping hand. For someone to see us. For someone to wholly show up for us. So here’s to the next 12 years. I am going to keep showing up. I am going to continue to be present for and with the people who embark on this journey with me. I am ever thankful for getting to do this work. It grows me every single day. And the courage I see humbles and amazes me every single day.
Wishing you love and happiness always,
So many couples find themselves immersed in the blame/shame game. It’s a tit for tat back and forth of who’s fault it is that we are stuck, that we are fighting, disconnected, unhappy, distressed. It’s because you (finger pointing) never listen to me. It’s because you are always critical of me. Then when the finger is pointing at us, we then get defensive, dismissive and point back. And boy is it a stuck painful place to be for two people who love each other, who both just want to feel loved, understood and accepted. We don’t realize that is what is under this type of fight. The questions beneath are: do you really love me? Am I good enough for you? Do you see me? Can you understand and accept me? We are pleading for this. And in doing so, we don’t realize that in trying to get seen and heard, we are attacking our partner and not hearing and seeing them. It’s a vicious cycle.
How does a couple pull out of this? It feels so hopeless and defeating when it happens. And it feels so impossible and painful. But there is a way out. First we have to tune into those underlying questions and listen to the softer, vulnerable voice that asks those questions, not the loud and angry, or cold and distant voice that is protecting the self from the perceived threat of our attacking partner.
The other really difficult part is recognizing where our partner is coming from. That they also have those questions. That they too are caught in this vicious cycle and are getting hurt in it too and being reactive. We can embrace and express our own experience of hurt and pain while still recognizing that our partner is not reacting and being hurtful on purpose, but just like us they are reacting to the vicious cycle and their own pain. We can stop blaming and shaming each other for this and recognize we are both hurting human beings who want to be heard, understood and accepted. There is no bad guy in this. We are both trying to be heard. We are both asking these vital, painful, vulnerable questions. We can both step back from this together, stop pointing the finger and go to the softer more vulnerable place and share what is happening there. That makes it a lot easier for our partner to come close and listen, and offer comfort.
What that looks like, instead of saying, you are never there for me, say…when we get caught in this, I end up feeling so alone and I don’t know how to get you to hear me, and that feels scary. Instead of saying, you are always angry, negative and critical, say…I worry I won’t be good enough for you, that I can’t make you happy, and I end up not knowing what to do to make it better, and that gets scary.
We can then talk about what we need from each other. Be willing to express as well as listen to one another’s longings for connection, acceptance, and understanding.
If you need help with this, our counselors are here to offer assistance.
Wishing you love and happiness always,