Hope Forward: Surviving and Thriving through Emotional Pain

Spinning Away From Each Other (Reversing the Roll)

2012-02-13T08:02:00.000-08:00

One of the most common, but painful, dynamics that can happen in a relationship between a man and a woman is this: The woman says something to the man, could be anything really, and the man answers with some form of logic, opinion, fact, thought, idea. The woman gets angry then and says something that sounds angry, or perhaps critical or dismissive. The man then either retreats, or argues or shrugs his shoulders in defeat. For example:

Woman: My sister called. She's cancelling on us again. She's such a flake.

Man: She is so busy with that job of hers, she probably can't get away.

Woman: You always defend her! I just don't get you.

Man: Well, you know how her work life is and the pressure her boss puts on her.

Woman: Forget it. Why do I bother to talk to you.

Man: (Shrug - thinking: I can never say the right thing. Feeling: useless, frustrated).

Woman: (thinking: he never has my back; he's never on my side. Feeling: abandoned, frustrated).

So what happened? The woman wants emotion (empathy) first and help second. It may in fact be helpful to the woman to hear a bit of logic, to hear or consider that her sister does want to visit, but that she is under terrible pressure at work, and really can't get away. The man's logic may be useful and even offer some relief to the woman. But the woman wants an emotion connection with her husband first. She wants her feelings validated and accepted, joined even. Then some logic. When a man offers the logic first, it feels abandoning to many women. Often, then, when a woman feels abandoned or hurt, she sounds angry. The anger then puts off the man, leaving him feeling defeated, ineffective or stupid.

And then it usually spirals from there. Couples get further and further apart. The dynamic repeats itself in so many ways, in so many conversations.

But we can reverse the rolling away from each other and come closer to each other. We can retrain ourselves to use different words. It takes some time, but it does help, a lot. Even when there are other issues, other things to unpack, other resentments to deal with.

The better dialogue:

Woman: My sister cancelled again. She is such a flake.

Man: That's too bad. I know how much were looking forward to seeing her.

Woman: I hate when she does this to me.

Man: I know you do. It's so disappointing. I'm sorry.

Woman: Thanks. I just get so hurt when she can't come.

Man: I know. She does have that boss who's always on her case about taking off days.

Woman: You're right. I just wish she could deal with things differently so she could keep her plans.

Okay, of course there's more too it... but you get the picture. Validate. Thank. Empathize. Go for the emotional connection between you. Roll toward each other.

Happy Valentine's Day.

Do You Really Want to Know?

2012-01-30T13:19:00.000-08:00

Sometimes here's what happens when couples talk to each other.

Woman: Why do you love me?
Man: I don't know. I just do.
Woman: No really, I want to know. Why do you love me?
Man: You're a good mother.
Woman: Seriously? Really? You love me because I am good mother?
Man: Yeah, why?
Woman: That's not an answer. Why do you love me?
Man: Well, because you're you.
Woman: What about me?
Man: I like being with you.
Woman: That's not even about me. It's about you. And you don't even sound sure. You can't even tell me why you love me.

Or it goes like this:
Woman: Why don't you come home for lunch more often? You have time to go out with the guys but won't come home to have lunch with me.
Man: We just go grab a quick bite, and we talk shop.
Woman: Well, you could come home for a quick bite and talk to me.
Man: (silence)
Woman: Tell me, really. Why don't you come home for lunch more?
Man: Do you really want to know?
Woman: I am asking you aren't I? You won't even be straight with me about a simple question. Man: Okay, well...

Or:

Man: You look so down all the time.
Woman: What are you talking about?
Man: You never want to do anything or go anywhere. Is something wrong?
Woman: Well, since you asked. I don't like going out with you when you drink.
Man: I don't drink that much...

So the answers vary of course. And the conversations can go either way. They can take a turn for the good, the connective, the loving. Or they can take a turn for the worse and lead to a disconnect, a distance, an argument. Usually when a woman starts asking her man about why he loves her, or why he does not come home more, or why he is with her, she is looking for an emotional connection. She is looking for some kind of real affirmation of their love, their commitment, their feeling for each other. Sometimes, it means she is angry with him for some reason and does not know how to, or want to, or is afraid to come out and say it outright. Men too are looking to keep things connected, though sometimes with slightly different goals.

The thing is, there usually are good answers and good outcomes to the above conversations but sometimes partners don't really know, on the spot, how to answer, or what their partner is actually looking for or needs. Or how to cultivate a good dialogue. Also, sometimes the answer is not exactly what the asker wants to hear. Sometimes men will say, "well, I don't come home for lunch because when I do, you talk to me about all the things I do wrong, or give me your list of things I need to fix in the house." Or a wife (or husband) will say "well, when you do drink when we go out, it takes away something from the evening. " Sometimes when we ask, we may hear something we may not want to hear, may not like, or may not agree with. Even if perhaps, our partner is saying something true, or is telling us what is in the way of closeness or problem resolution. How we respond can make all the difference in finding out what our partner's perception is.

Sometimes we hesitate to say the truth because we are afraid that if we do, we will hurt our partner's feelings, or trigger rage, or criticism, or defensiveness. It's not always clear what the best answer is, or what answer will be the most conducive to creating closeness or working out real issues.. Sometimes couples have to help each find the right words, uncover our motives and be willing to hear the answers, even if they see it differently or want a different result. If we really want to know the answers to our questions, we have to be willing to hear the answers with respect and curiosity, even when feelings and wishes run high, even when we may not agree, and even when we may have to take a look at our own role in things.

Is Being Understood Overrated?

2012-01-16T07:35:00.000-08:00

It depends.

It is so basically human to need to be understood. And so connective to be understood. But sometimes in seeking to be understood, we may do ourselves a disservice. I think this happens when the quest for understanding hinders our relationships or becomes the foundation on which we believe our self worth rests.

If we are excessively seeking understanding from others, why? And what are the origins of such a search? What are our motives? What are the outcomes? Do we think that if someone, particularly someone who has hurt us, or on whom we depend or love understands us better, that they will change? Perhaps if they just understood, they would do what we need, or stop doing what hurts us. (Sometimes they do!)

It's not always a given though. In here, in the therapy room, being understood, understanding yourself and others is certainly on the agenda. It does help bring relief, new ideas and a better way of living and being. But excessive understanding seeking can also be detrimental. Not everyone can understand us, and even if they do, this may not be enough for them to change. And understanding does not always mean agreeing. Sometimes, we may have to learn to live with someone even when they don't understand. Doing so might even bring a relief of its own, freeing us from pursuing something that we think will give us relief, when in fact, the relief can come from our own willingness to not have to be understood.

One woman I know had a life pattern of pursuing understanding from people. She desperately wanted people to understand her feelings and intentions as well as their own behavior and how it effected her. If they didn't, she felt deep despair, frustration and helplessness. Sometimes she persued being understood to the point where people around her often felt criticized, bothered, or pressured. In fact she herself recognized that she was often insistent with a tendency to over explain herself, argue her point or demand time to be heard. This was often was off-putting to those around her.

In talking about it for a while, she recalled a memory of being yelled at as a child by her parents for an invasion of ants in her bedroom. She told me that she was often yelled at as a child for things that she did not do or cause. Ants were common where she lived and they often invaded houses. She did not leave food or put signs up inviting them in. If only her parents understood this, she reasoned, they would not yell at her or blame her. Once we understood how she had been effected by not being understood as a child, we had some new light on her intense pursuit of being understood as an adult. In this way, being understood and understanding herself, did bring relief. She also came to understand the effect her pursuit of being understood had on others. It did not often have the desired effect.

She is less insistent with others now and somehow, has an easier time in her relationships. She has come to believe that others do not have to always understand her in order for her to feel good about herself or for her to know she is worthy, okay and correct.

It's an easier life she tells me now. And interestingly enough, she feels more understood.

Top Five Starting Places

2012-01-02T14:10:00.000-08:00

So people often ask me if it's possible to save their marriage or renew it. Or to feel better, to find love, to advance or start a career. When things seem broken or dark, hope hides. Sometimes people walk in the door hurt, angry, frustrated, in despair. Not everyone. Folks come in for all sorts of reasons. There is no shortage of good topics when it comes to the self. But people want to know if there is hope. They want to know if marriages can be repaired, if trust can be restored, if love can be dug out from under anger, hurt, betrayal. They want to know if they even want that. They want to know if emotional gaps can be bridged, if sex lives can be reinvented, if old angers can be let go of, and old relationships can be healed.

I can't profess to know of course. But I can tell you that I've seen it. I can tell you that I have experienced it. I can tell you that yes, many things are possible. How it happens that things can go from bad to better, from pain to pleasure, from old to renewed, I'm not sure exactly (though there are many good theories and practices that apply). But if I had to name my top five starting points for bringing about healing, relief and renewal, I'd say they are these, in no particular order and without the theory for now:

~Willingness to talk: about yourself, your wishes, your feelings, your thoughts. Even if you don't know exactly what they are or where they will lead. Even if you are scared, skeptical, annoyed or angry.

~Willingness to look at yourself, your history, your patterns, your reactions. Gently and at whatever pace seems to work best. This too can be discovered over time.

~Understanding that the above does not always come as fast or as easily as we might like but it's worth a continued effort to keep at it. And sometimes slower is better.

~Understanding that you don't have to know exactly what you want or need before you begin.

~Understanding that most of what we do, conscious or unconscious is usually how we survive, and in that context our defenses that no longer serve us well - or that do still - are not comments on our self worth but just our humanity.

Compassion Never Grows Old

2011-12-19T07:34:00.000-08:00

A few weeks ago I came across an article about Hedda Bolgar, a 102 year old psychotherapist who is still seeing clients, lecturing and studying the unconscious mind. Bolgar says that she is

"eternally fascinated by the unconscious, where she says pesky problems hide." She says that she loves to listen, to understand, even when people are not saying, or, I infer, don't exactly know, what it is that is bothering them, shaping them, effecting them. I am moved by this, by how it is that after decades of listening to emotional pain, to trauma, to confusing character issues, Hedda Bolgar is, in fact, glowing.

Instead of presenting to the world a cynical view of human nature, of the stubbornness of many psychological issues, Bolgar seems to exude a generosity of spirit and hope. That we do have an unconscious mind, that it is worthy of study, that much of what pains or troubles us, or gets in the way of our growth and progress can be discovered and healed through talking. I continue to like the message that we can take a look at ourselves without doing it harshly. That being understood and allowing all our feelings can open doors to better ways of feeling, coping and living.

The ability to talk, to consider new ideas, points of view, to study ourselves without lashing out at ourselves or others, to release our aggression in productive and not impulsively hurtful ways are not only hallmarks of resiliency and maturity, but outcomes of good therapy. In our quest to live and be better, I think Hedda Bolgar's message of consistency, dedication to the craft and compassion is a strong one.

In the age of the Internet and texting where people can anonymously discharge feelings, make connections without having to show up, can weigh in and click off, Bolgar reminds me of the staying power that is possible. And that being with ourselves, and with others in real time has endless value. And that compassion never grows old. We can study our actions, our motives, our histories, our psyches with a curious and gentle eye. And we can study those of others with the same compassion, even if we are hurt, or lost or frustrated or don't agree.

Our stories are worth telling, worth hearing and we need not know exactly where we are headed in order to start.

Forget It - I've Got Nothing (Getting Underneath Uninspired)

2011-12-05T07:55:00.000-08:00

Here's how it goes sometimes in marriages, in our relationship with ourselves, with others, at work: Something just feels flat. We cannot (only) chalk it up to depression, or anger or even massive disappointment. So what then? What is going on with us - inside of us - when we feel utterly uninspired? Forget "lack of motivation," since that doesn't explain it exactly either. When asked we could say, sure, yes, I love my spouse - or the arrangement works for me somehow, therefor I am motivated to stay married. Or I am motivated to go to work because I need the money, or I care about the project in general. Or I care about my own well being, so I keep on keeping on.

Motivation can fall into the background, though it does keep us going through the motions of our lives and our relationships. What comes up in therapy a lot, though, is something deeper, something a bit more spiritual: Inspiration (or lack of it). A feeling of yearning combined with vision, passion. Being awake to deeper desires, callings, a sense of mission and meaning, some urgency even. It is this feeling that seems to get sucked out in the undertow of routine life. And many people give up trying to find it. "I've got nothing," is what they tell me, or "Forget it," which is almost always a catch all meaning "I feel way too frustrated, or I'll never be understood," or "It will take too much effort," "It won't be fast enough," or "Sometimes I really think I hate myself."

Does venting help? Sure I think it does. It feels good to get it out, to calm the anxiety, to get empathy, to have your feelings, even hopelessness and self hate resonate with someone. It helps unblock the road to inspiration, when you think you've got none.

We get caught up in what seems to be the drudgery of the same old same old. And we think that in order to become inspired, or re inspired, that things will have to be new. A new job, a new relationship, a new place. (And that can help, sure, for a time). We can't always keep changing up what we have or make things that are not new become new, but we can be open to making what we have good, or at least better. And to finding inspiration. We can be open to the idea that just because we can't make something new, does not mean that we cannot make it good - really good. Just because we think we are stuck in the same old same old does not mean we actually are. We can refuse to try, to talk, to open the door, or we can be willing. Yes, it may take a little while to get there, to find the inspiration. We may have to dig through some anger, some old stuff, find out why we are asleep in certain ways. We may need to be willing to not chalk it all up to hormones or depression or circumstance and take a different look. Is it worth it? I think so.

Were these said to you as a kid? Do you say them to your kids?

2011-11-21T13:47:00.000-08:00

And if so, do you believe them? What kind of impact did they have? Do they have? Of course each of us receives messages differently, but it's always curious to me how much of an impact words and phrases do actually impact us. It may not in fact be true that sticks and stones may break our bones but words will never hurt us.

So here are a few phrases that many folks have heard as they were growing up:

"You made your bed...."

"You are not working up to the best of your ability."

"You can accomplish anything you set your mind to."

"You should have known better."

"You should be ashamed of yourself."

"Sorry doesn't cut it."

"You'll get what's coming to you."

"Chin up." or "Man up." or "Suck it up."

"Stop crying or I'll give you something to cry about."

"Don't let the bed bugs bite."

What to they mean? How to they play in our heads? Do we really have control over letting bed bugs bite? Does "chin up" mean we should not feel sad when we are sad? Should we pretend things don't hurt? Ignore our feelings? Will we really get what is coming to us? Does this mean that we deserve to be punished? That we should be frightened or worried? That mistakes are not allowed? Is saying we are sorry not enough? Ever?

When, and for what, should we really be ashamed of ourselves? And at what age should we know better? How can we know what we don't know? How much can children know anyway?

Can we really accomplish anything we set our minds to? If we can't, then what? Does this mean we are suppose to have control over things so long as we try? How do we know what the best of our ability is, actually? What if we don't want or need to work up to the best of it? Are we failing if we don't? How hard should we try? And what about that bed we made? Again, does this mean we are stuck with what we have? That if we've made a mistake we have no choices. That taking responsibility for our actions means we merit no empathy for errors or mess ups. Or no help getting to a better place?

I think that in the gentle study of human behavior, as we talk through our frustrations and fears, our hopes and longings, it helps to take a look at the words we have heard, to see what runs through our minds. It's a small part of the puzzle of our lives, but worth a look.

"I Should be Grateful...?"

2011-11-07T08:33:00.000-08:00

Sometimes when someone is sitting here in the office talking about what's on their mind, talking about what's bothering them, they will stop and say, "I suppose I should be grateful, it could be worse." This always reminds me somehow of having to finish all the food on our plates because people are starving elsewhere in the world.

I think the statement raises some very good questions, such as where do gratitude and a true sense of what we "yes" have fit in with emotional pain and feelings of discontent in our lives? And can we be both grateful and unhappy at the same time? Can we appreciate our blessings and still honor our longings? And why is it that we often feel the urge to temper our feelings? Do we think we should not feel them?

I find these questions come up in the context of marital counseling as well. How do we manage to be appreciative of our partners while we are furious, or frustrated or disappointed with them as well? And also when we talk about our parents. Can we feel our difficult feelings toward them and appreciate the positives too?

How do we reconcile our values with our feelings?

I think the answers are individual of course, depending on our own unique character and circumstance, though there may be some common truths. While some of us are more comfortable feeling how we feel, letting our feelings rise and fall and be what they will, others are more hesitant. We get besieged by shame, or guilt or hopelessness, or the idea that perhaps we are not suppose to feel the way we do, or that there really cannot be any good outcome, or that since there are others who have it worse, our feelings should not be what they are. Except that they are. I have not found that denying our feelings solves much of anything. We can't always get relief as quickly as we might like, but keeping ourselves in the dark does not usually offer us good results. Neither does attacking our selves for the feelings we have. Nor does misusing gratitude.

That being said, I think that we can employ gratitude to help us with emotional pain without using it to invalidate our feelings. It does help to count our blessings, from the simple to the sublime. We can breathe clean air; We can see fall foliage; we can walk; even the basics, that are not so basic to everyone, can be starting points when we are in emotional pain; gratitude can certainly help put things in proper perspective and give us context. It can help us to feel better and see things differently.

But emotional pain is still pain. We still feel what we feel, and sidestepping feelings in the name of gratitude or using gratitude to avoid what is true for us usually just stalls our progress. So here's where the talking can help. We can let all our thoughts and feelings breathe; we can tend to them, see what they mean to us and make forward movement from there. The trouble, I think, is not feeling how we feel so much as it is attacking ourselves for feeling how we feel and then acting on the attack without having given ourselves a talking chance.

Shame

2011-10-24T07:54:00.000-07:00

According to Wikpedia shame is "variously, affect, emotion, state or condition." In here, in my office, it's what sometimes comes up when unpacking feelings, events, memories, and things that have shaped us. It seems to be lurking sometimes, underneath anger, exhaustion, fear. It often gets mixed up with regret, remorse and rumination. It comes out often during discussions about actions and choices, past and present, relationships, fantasies and wishes. We are ashamed about all sorts of things.

Sometimes, we are ashamed about what we have done because of what someone else might think or expect of us, or what we think they would think or expect of us. Sometimes, it is our relationship with ourselves that brings it on, when we believe we have crossed over a line and nicked our own values, beliefs or self respect. Or when we think we are out of control in some way, or have made an unforgivable mistake.

And of course, many folks carry a lot of shame from the past, from childhood wounds or violations, from the actions of parents, from having bad feelings about actions of their parents. Shame can be confusing and painful all at once. And talking about it can be far from easy.

While some shame can be simple, uncomplicated and fleeting, from, perhaps, a passing thought, or a feeling we don't think we should have, the other kind of shame is deeper, darker and seems settled into the psyche. It is this kind of shame that requires more tenderness, more airtime, and more studying. We cannot just wish or ignore it away.

People often ask me, "so, what do I do with this feeling?" I don't think there is any one true answer. It does help to study it though, I think, a bit, before deciding what you might like to do with it. I think when a feeling is so bad, we tend to think we should or would like to just get rid of it, make it stop. But shame, like any feeling, can be put to good use. Getting rid of it may be the ultimate goal, but sometimes feeling it, considering what beliefs are holding it in place, and how it may help to move us out of a bad situation, or dangerous behavior can be helpful. Sometimes shame is blocking our self esteem. It may be standing in the way of genuinely good feelings about ourselves.

Sometimes, shame, like grief and anger, while difficult to bear, can be a connection to a person or time that we miss or long for, even when, confusingly, the situation caused us pain or trauma. Feeling shame can be a way punishing ourselves for something; we may be confused about what we really deserve, or what our role was. It may be a way of protecting ourselves from acknowledging the shortcomings or errors of others, or protecting them and ourselves from anger or disappointment. It may be a way of holding us back, if we are afraid to move forward in other ways.

When shame is a deep emotional imprint, it does not generally go away by instantly changing the thought behind it. It takes a bit more than that. It's not as simple as knowing that everyone makes mistakes, or that you are not the only one, or it wasn't your fault, though these may be helpful and true. It takes talking, and bravery and a willingness to reveal it, and then it can be decided what to do with it and why.

Single and Looking for Love...

2011-10-10T14:14:00.000-07:00

Or at least a date?

You are not alone. Seems that meeting someone has become more tedious. Why is it that so many people are finding that it's so hard to meet the right (right-enough) person. The difficulty meeting someone seems not to be biased towards men or women. In my office, I work with singles of both genders who interestingly enough have many of the same concerns about how and where to meet someone these days.

Most have tried online dating, the bar scene, a meet-up or two. A few have tried speed dating, bachelor auctions. A bunch more have tried flirting at concerts, on cruises, and at the grocery store. Some venues, it seems, work better than others. And some singles tell me that they are decidedly biased against certain kinds of venues, and for a variety of reasons. Some say having to be proactive at all feels wrong, who wants to feel "desperate" enough to have to actually go looking for love. (Though feeling desperate and being desperate are not the same. Feelings are not always facts, after all). But many believe you shouldn't have to look. Love - initial meeting and all - should just happen.

I agree. It should. But it doesn't always. One of the things that many singles who venture out looking must face is the slamming loss of that fantasy. The deeply romantic wish that love would just happen. The romantic in me must tell you that I do believe that it does happen. But the pragmatist in me also must tell you that going out looking can help things along.

Someone told me recently that she decided that she would have coffee with 200 men. (Not at the same time). She tenderly took her perfect "how I will meet the love of my love" fantasy, and all the longing that went with it, and tucked it safely away in her heart, and made a list of every possible way to meet a man. She then picked the three "best of the bad" options and committed to having coffee with 200 men. She married number 162.

I know the bar scene can be tiresome. I know that online dating is risky. I know that speed dating can be daunting and frenzied. I know that it's hard to bump into all that potential rejection and disappointment, to have to put in time, emotion, hope and effort. It does seem easier to curl up with a good book, a cup of tea and your cat. And your fantasy.

I think though, that there is an aura to meeting someone. The things you try may actually yield results, or sometimes, just by opening one door, somehow, another door opens too. I do not pretend that this is easy, not at all. It can help to stay curious about what the options are, what it means to try them, how and when to stay the course and when to take a break. It helps to unpack what gets in the way of making the effort, everything from fear to frustration. Usually, there is quite a list. And to consider that there is a difference between waiting and preparing. Doing what is possible to learn about ourselves, about what has shaped us, what holds us back, what we really long for, can go along way towards new doors opening. And of course taking exquisitely good care of yourself by nurturing your friendships, your body, your spirit and your creative drives goes a long way toward helping your resiliency during the search, toward surviving loneliness when it bites, and toward fostering a strong sense of self, which you can carry with you when love does, at last, knock.

Emotional Loneliness

2011-09-26T07:42:00.000-07:00

It's that feeling that you are all alone in the world. Like you are in a vast vacant place, all alone, even in a room full of people. Sometimes it comes with a pang in your chest, a heaviness in your heart, a deep sinking feeling in your stomach. The feeling is sitting on top of the belief or thought - firm conviction even - especially in moments of severe emotional pain and longing - that no one understands, no one gets it, and no one ever could. Not exactly anyway. Sometimes, it melds into self pity, anger, sadness, grief, depression and hopelessness.

What follows is often a feeling of giving up, or rebellion. We think, "forget it, why even bother?" Or "that's it, I'm out of here." Maybe we mean actually, physically, or maybe it means mentally, emotionally, or that we will stop giving or trying or showing up. We may go to the idea that we are worthless then, undeserving of love. Or that the person who has hurt us is unworthy, either incapable or unwilling to give us what we need. Either way, it hurts.

Sometimes the feeling lasts for a few minutes, sometimes a few hours, and sometimes it gets chronic and lasts for a long while. Sometimes it comes and goes. It's not unusual to feel some emotional loneliness even in the best of relationships. Though we may wish it, we cannot be connected all the time. And when we are hurting this way, it often eclipses all of the good things that may exist in our lives or in our relationships.

In our primary relationships emotional loneliness can be especially painful, as we expect and long for emotional connection there first, and when it lapses or does not happen the way we need it to, we can lose control, lash out, or turn to self destructive behaviors to cope, giving us, perhaps, temporary relief, but ultimately adding more difficulty or bad feelings on top of the pain.

There are options, of course. We do not have to suffer, though sometimes this can seem like our mantra, that we are meant to suffer. We can decide to take good care of ourselves, not just when the loneliness spikes, but in general. We can talk things out with someone, write, walk, sit quietly. We can decide that though it hurts, most likely, we are not the only ones who feel this way, and that it is possible to study what causes it, when and how it happens, and if it is new to us, or in fact a feeling we know well, from years ago. And we can make use of it to get ourselves better and direct our energies toward progress.

And when it comes to loneliness in marriages, I have worked with many couples who are able to sort through the confusion and come closer. Yes, it takes work to untangle the feelings, the history and the needs, but it can be done. And when we are willing to do the work, we do get closer to those we love; we go easier on ourselves and others and we get much more of what we need.

At My Age...

2011-09-12T13:39:00.000-07:00

Sometimes in therapy, when we come up with a particularly interesting insight, have an "ah-ha" moment or hit on something that rings deeply true, folks will say to me, "I can't believe I hadn't figured this out before now." Or "At my age, I can't believe I am only just now realizing this." It's funny though, because I hear these from clients of all ages, and on just about every topic from relationships with current partners to childhood influences. And each time I hear them, I marvel at how we seem to expect ourselves to know things that we can't really know until we study ourselves a bit, talk things out a bit, and take dedicated time to reflect on our desires, our feelings, our needs and our actions.

So too, the question "why now?" comes up in therapy. "Why now am I talking about the incident with my old neighbor?" Or "why now does my difficult relationship with my brother matter?" Or "why now, after all these years, does it matter how my mother treated my father?"

And "Why can't I, at my age, figure this out by myself?" "Why isn't there a quick answer that will move me from point A to point B?" "Why is it that the talking helps?"

There are some good articles and studies out about the benefits of talk therapy, which are great to read, but still and all, it's from listening to my clients' life stories, hearing their pain, their feelings, their ideas and their own progress that my own conclusions are drawn. We can (and should) take time to sit with ourselves, to review our motivations, character and longings. But there is something different about talking. There is some kind of progressive relief in being able to say anything, and being heard and understood.

I'm not sure, definitively, what the answers are to the "why now" and "at my age" questions. I think that at least some of the answers lie in the truth that when what we have always done to protect ourselves or to survive, or to keep us going seems to stop working for us, or seems to get in the way of having more of what we wish for, we have to look for a better way. Sometimes that happens in our 20's and sometimes in our 80's and sometimes anywhere in between. And we are, in many cases, better able to study things, endure the difficult feelings that may come up, when we are older and have more support, or life experience behind us. Perhaps also, parts of our past come up years later simply because it's time. Somehow, between our psyches and our spirit, it just becomes the right time to deal with old hurts, traumas or just to start talking about ourselves and our lives.

I think too, that when we ask these questions we are asking them with a bit (or maybe a lot) of frustration sprinkled in, and probably some self attack as well. And often, some sadness. We do wish that we could connect the dots of our past and present more readily, but it doesn't always happen by itself.

The good news is that when we can take out the self attack, let all our feelings flow, often, we get relief on many levels. We get to honor all of our feelings. We get to know ourselves much better, we find new ways of getting what we need that don't trip us up, and we get to move forward.

Would You Marry You?

2011-08-29T09:25:00.000-07:00

It may seem like a silly question, but it does have a serious purpose. That and, would you stay married to you? And then, why and why not? I ask this very gently because it is rarely (if ever) a good idea to question yourself harshly - though many of us do. But here in the office, as folks very diligently sort through the ups and downs of marriage, the disappointments, frustrations, angers, and desires, it does help sometimes to take a look at how you view yourself, as well as how things look from your partner's spot.

Most of us do find ourselves assessing the virtues and flaws of our partners, both as individuals and as partners. And this definately has a place. Yet, so does taking a look at how we are as marriage partners. Again, with curiosity, not with criticism, I think it helps us to take a look at what it's like to be married to us.

In studying ourselves in our role as marriage partner, we can reaffirm our good qualities and contributions. We we can also take a look at where we could grow, or how we could shift. Of course, this brings up lots of feelings and often, lots of philosophy and many good questions.

What do we expect from our partner? What do we expect from ourselves? Where do our expectations come from? What do we understand about male/female differences in expectations and needs? What kind of effect do we want to have on our partner? What are our fears? How do we express anger, loneliness, disappointment and fear? How much of our emotional and physical satisfaction should come from our partner? How much should we give? How equal do we expect things to be, and how often?

And how do we express gratitude, appreciation, joy and love? How often? How affectionate are we? How do we receive love, thanks and affection? Do we invite it, encourage it, ask directly for it, openly appreciate it? How important do we think small acts of kindness are? What about contact during the day? Phone calls, text messages?

And usually we do have to take a look at how we were treated as children, and if and how that shows up in our marriages. So many couples fair so much better when they unpack things a bit, study them, and talk about things. When couples are in crisis or when one partner is feeling angry, deprived, lonely, or out of sync, it becomes necessary to open things up for discussion.

I think that among our choices, when we are in emotional pain in our marriages, we can decide to take a deep breath and step into the willingness to talk in productive ways, to see ourselves more deeply, and to go forward towards better.

In Search of Emotional Intimacy

2011-08-15T08:16:00.000-07:00

So I am taking a detour from talking about anger. Lately, folks who have been here with me in the office, on the couch, talking, are talking a lot about emotional intimacy in its many forms. Seems we humans are constantly seeking it - in our marriages, families, friendships, work relationships even. We need deep connections on a feeling level. Some of us need a lot of emotional contact, others less so, but we do seek it out. And when we do not have enough of it, we suffer.

We need to be and feel close to others. We need to feel understood, supported, appreciated and connected. Of course we know that we cannot have all those feelings all the time, but we have to have enough to keep us, to sustain through the ups and downs of life. We especially need to have enough emotional intimacy to hold us through difficult times. And if things are going south, or seem to be in one relationship, or part of life, we need to have a strong dose of emotional intimacy in other parts of our life, in other relationships, to carry us through.

Emotional loneliness is only tolerable for limited periods of time. And we can turn to all kinds of ways of coping when we are suffering. For some it's drugs, or alcohol, or food, shopping, gambling. Others get into relationships that may seem like they will provide relief, but turn out to cause more trouble. And some dive into work, or a hobby. There is of course, a broad range of ways to cope.

Some of us are more readily able to experience emotional intimacy, or to build it, be open to it and cultivate it. Some of us are more afraid, more frustrated, more confused. It's not like anyone gives us lessons. And we are, after all, all a mixture of our own biology, culture and experiences.

The search for emotional intimacy is so universal; it never ceases to amaze me though, how difficult the search can be, not just to find or create it, but to maintain it, especially in our primary relationships, where we often hope it will just maintain itself. So much of the day to day stuff of life gets in the way, as do our histories, our feelings, our assumptions. I see here, though, in the process of therapy, that things can get worked out. We can get much more of the sometimes elusive feeling we need. It takes time; it may take a bit of talking, a bit of exploring, a bit of unpacking what's blocking us, but it pays off. We don't have to be deprived. We just have to be willing to search.

10 Questions to Ask Yourself About Anger

2011-08-01T08:15:00.000-07:00

By no means am I suggesting that the answers to the following questions are easy, readily available to you, or in any way obvious, though some may be. I think, rather, that they may serve as guide posts toward progress, relief, and insight. While anger is not always the culprit, it does often lurk underneath depression, anxiety, restlessness, discontent, or irritability. While certain angers are clear and apparent, others are more subtle. I think it pays to pay attention to them. Having anger does not mean that you are an angry person, that you have a temper; it just means that you have real feelings, some old, some new, and that tending to them may improve your life in many ways. How we feel anger, what we do with it, is usually based on a mix of genetic, hormonal, biochemical and socialcultural factors. Given that, we can ask ourselves the following questions in our quest to feel better.

1) How was anger expressed or suppressed in my family?

2) What are my earliest memories of feeling angry? With whom? For what? What other feelings do these memories bring up?

3) What are my earliest memories of someone feeling angry with me? Who? For what? What other feelings do these memories bring up?

4) What are my views or ideas about anger?

5) What is the connection between my sense of self and anger?

6) What am I willing to learn about someone elses point of view, character traits, personality?

7) What are my views about forgiveness? Do I forgive myself for mistakes, oversights or missteps?

8) What are my views about compromise, sacrifice and tolerance in relationships?

9) What does anger do for me? To me? To those around me?

10) What would I like from myself when I am angry? What would I like for myself?

Here in the office, each question can be a path to more insight, to relief and to better feelings. Sometimes, it's the talking itself that moves things along, not necessarily the answers. Anger is such a dense topic I think. I see a lot of folks who shy away from it because it can be so painful. Or because of what they think anger may say about them. Many folks find that studying things helps. We don't always or only have to focus on "anger management." We can focus on"anger curiosity," and see where it leads us.

Letters To and From (more tools for anger)

2011-07-18T07:38:00.000-07:00

Don't send.

But write, write and write. One of the best parts of anger is that it creates a lot of energy. While it may be hard to think of anger as having good parts to it, there may be an upside. And on the upside may be this: We can learn a lot more about ourselves and others. But we do need relief, and most of time with anger, at least the anger we know we are feeling, we want the answer right now, and sometimes the best course of action is to wait, to not act on impulse.

But waiting, when you are boiling, is no easy feat. So letters, I think, are a good way to do two good things at the same time. First, writing letters brings on relief. Maybe not relief like Niagara Falls flowing relief that we might like, but at least some. Second: writing can slow us down, help us wait, which can make a huge difference in how we respond. And sometimes this can be relationship saving. Letters help get feelings out and clarified, and help us learn more.

So there are two main types of letter writing:

1) Letters to the person with whom you are angry.

2) Letters from the person with whom you are angry.

Both can work wonders. When you write to the person with whom you are angry, let it all out. Say everything. Say anything you want. Write, rewrite, and write again. Give yourself the freedom to put it all out there.

One of the best tools for anger though, is writing a letter to yourself from the person with whom you are angry. You can apologize, explain, analyze. You can write whatever you think you might want to hear from that person. You may even be able to understand where they are coming from. Ironically enough, much relief from anger can be had from understanding the other person's character, history and perspective. Amazingly, you may find that in addition to getting relief, you will open up new doors inside yourself as well. Sometimes, you can even figure out if you had a role bringing your anger about. This too can be relieving.

Some guidelines.

~Don't write letters on email, text, Facebook, etc. The temptation to send them on impulse is way too great. Try the good ole fashioned way: a pad and pen. Or a word document. You can save them, print them, put them in a safe box. But don't send them.

~If you do feel tempted to send, have someone you trust, who knows you well and respects you enough to be honest with you, read it first. Discuss the pros and cons of sending it.

~Wait. Wait at least three days, three weeks or even three months. Reread your letter on a different day, at a different hour, and during the day, and then if you still want to send it, discuss again with a trusted third party.

As always, easy does it. And of course, letter writing is only one of many tools to deal with anger and with hurt. But I do think that when we are willing to tend to anger, to acknowledge it and work it though, we benefit in many ways.

Stay tuned!

Anger

2011-07-04T19:05:00.000-07:00

Okay, at the risk of sounding hokey (is that the word?) I am going to tie anger into the theme of July 4th. It's not such a stretch, since declaring Independence from anger can actually be cause for celebration. If only it were that easy.

Since many folks have been asking me lately about how to deal with anger, I thought maybe this would be a good day to start a series of posts about anger. (At least I think it will be a series. We'll see how it goes.) And since anger is such a hot topic, I am looking forward to posting on it.

I think anger is such a hot topic because it's so painful, and because there are so many different faces of anger. And because anger can influence the way we act, and live and love and work. We often don't know we are angry, or how angry we are until we have really talked a lot about ourselves, or our moods, or our history, or what is not working as well as we'd like it to in our lives. Sometimes anger hides behind depression, addiction, people pleasing, busyness, sleep. Sometimes it's right there front and center. Anger is not the same thing, at least not all the time, as temper. Anger can last a few minutes, a few hours or a few decades.

So in the quest for independence I think there are a few basic ideas to begin with, and then a whole bunch of tools that can help move you from where you are to where you want to be. The ideas are these:

~Some part of you has to be willing to consider the idea that you may be angry (if its not clear to you).

~You (most likely) cannot order yourself to stop being angry.

~To move through and on from anger, some part of you has to be willing to, or want to.

~Letting go of anger does necessarily mean that you have to forgive or forget.

~Most likely, when you are angry, some part of that anger is directed toward yourself.

~Paying attention to anger is well worth the effort.

Okay...so next post will start with some "tools."
Enjoy the fireworks.

And an unrelated PS....for anyone interested in some great webtools for social workers, check out this blog post.

Night Panic

2011-06-20T07:40:00.000-07:00

"If I'm feeling hysterical, its usually historical." ~ anonymous

Someone once told me that nothing good happens after 10:00 at night. Of course I know that this is not a universal truth, but for anyone who is prone to worry or panic, or sleep disturbance, late night can bring anxiety to new heights.

At night, paranoid thoughts can increase, self attack intensifies, and what may have seemed like forgivable mistakes can become relentless self doubt. A friend of mine, who has some humor about her night panic, tells me that some nights she is convinced that there are goblins in her hallway, monsters under her bed and aliens on her roof. Her boss is waiting to fire her; her doctor is waiting to give her dire news and her husband has three secret other wives.

She knows its her brain on rev, but still and all she worries. And the worry is real, and it is painful. She worries about her kids, her marriage and her financial situation. Some nights the worry turns into obsession and the obsession turns into sleeplessness, and the sleeplessness turns into more self attack.

Physical and mental exhaustion, hormones, biorhythms, brain chemistry can all contribute. So can an unresolved bad feeling in a relationship. So can the darkness itself. And one's personal history, even if the connection is not readily apparent. Somehow, late at night the mind can start conjuring up a parade of bad thoughts. An attack of "what ifs" or a barrage of "awfulizing" can take over rational thought. When the anxiety gets really bad, it can leave you longing for relief, but believing that none is really possible. If only there were an ice pack for the brain.

So what helps?

Well, I think that sufferers of night panic have a few choices, and any one or a combo can bring relief at one time or another. And first things first is being willing to believe that relief is both okay and possible. If you are stuck in the thought, however subtle, that the worry is actually keeping you safe from anything bad actually happening, you may need to address this belief first. Planning, consulting and considering can bring good results but when we are stuck in panic, obsession and rumination the pain can be intense and can block the way to solving real issues or getting relief from relentless worry.

Here are a few ideas, in no particular order, that can help with night panic:

~Listen for the thoughts under the panic. Write them down in a stream of consciousness, no holding back fashion. Look over them the next day and see which thoughts are fueling the feelings. Come up with a few good reassuring answers to the panic thoughts (even if you don't believe them 100%.)

~Come up with a few reassuring mantras to say to yourself such as "this too shall pass," "the worry is always worse than the actual event," or "even if something bad happens I can find support and get help."

~Talk back to the panic. Tell it to leave you alone, get lost, that feelings are not always facts and you will not let its panic messages ruin your night.

~Go to bed earlier. I don't mean to sound glib, but for night worriers, turning in earlier can help.

~Distract your mind. Read. Watch TV. Listen to music.

~Take a personal history. Think back to what bed time was like when you were a child. What are your memories? What were your parents doing late at night? Where were they? Did they tend toward calm or toward anxious? What feelings come up? Consider connecting the dots between your experiences now and the experiences that may have shaped you as a child.

~Make a list of everything and anything that is on your mind from things to do - to things that are worrying you. Leave nothing out. Then put the list away to review during the day.

~Make a gratitude list, a victory list, a list of things that are good and right with you, and in your world.

~Follow the feeling and see where it takes you. Don't fight it, study it. Get curious and wonder if it is new or old, familiar or strange. What or who does it remind you of? Might it have a benefit, a message, or a purpose?

~Talk, talk and talk some more. Talk about the things that may be making you feel angry, frustrated or helpless.

In the back and forth between accepting and feeling your feelings and actively using cognitive or behavioral techniques to help bring on relief, consider that there may be many good roads to relief. Often times there is meaning in our experiences, and when we are willing to tap into what that meaning is, we can end up with a richer life experience and better nights.

Narratives

2011-06-06T07:12:00.000-07:00

A few days ago I took a long walk with an old friend. Sheltered by the trees and the quiet, she spoke of how very much she wished she could get a deeper grasp on the subtle facts of her own life and perhaps tell a new story. She was referring to the nuances of her emotional life, such as her constant worry about her professional success, her preoccupation with trying and failing to write great poetry, her feeling that most people don't really care all that much about her and her resistance to spending money on herself.

These things interfere with her enjoyment of a day, with her feeling contentment from her many accomplishments and blessings, and with her making progress professionally. As I was listening, I wondered, as I often do when I listen, about whose story she was telling. Her own, of course, but not only.

Her sister is a competitive, very successful, somewhat famous medical practitioner. Her mother is a musician who longed for fame, but never quite excelled. And her father, though kind, always made it clear that he sacrificed many of his own needs and dreams in order to support her and her sister.

I wondered if she had given any thought to her own narrative as it relates to her early experiences in life, and the experiences of those closest to her. Had she paused lately to think more about what has shaped her deeper and more subtle (unconscious) beliefs?

We were in the shelter of a great park, but we were not walking a therapy walk together, though the conversation certainly leaned that way. But it reminded me yet again how much we really can gain from taking the time to consider our narratives. Of course, in therapy, in the shelter of these four walls, the conversation often leans that way, when it seems it will be useful. Studying narratives can shed light on the connection between our current emotional lives, the lives of those we love and may have been shaped by, and the obstacles to having more of what we might like.

People who come in to therapy often tell me that they feel a quiet (or not so quiet) discontent. They wish somehow that they felt more serene, more content in the day to day. Yes, they want to achieve, to accomplish, to excel, but they are seeking a balance between the desire for success and progress and the wish for a deeper sense of internal peace. I think it's possible. Probable even. And I think that considering our narratives, and connecting the dots between our internal lives and those of our family can help shed light on what holds us back, what it will take to move ahead, and how best to be both mindful and content, while making satisfying forward motion in life.

Do Your Insides Match Your Outside?

2011-05-23T07:42:00.000-07:00

There are times when we feel like we are a mess inside, yet we smile and say "fine, thanks," when asked how we are. Not everyone who asks how we are really wants to know, of course. And in our professional lives, social lives, and even with those closest to us, it's not always necessary to say everything. It is not always recommended either.

The glitch is that if you are walking around in emotional pain, and your insides are bruised or churning, and you are terrific at "acting as if," or you are simply not sure what do to with yourself and your pain, looking like nothing is wrong can just deepen your isolation and keep you in the problem.

More than that, though, many folks tell me that they wish their insides would match their outsides, at least most of time. People in emotional pain often wish that they could speed up the process of feeling better and not have to be in the bad feeling for so long. Even though staying with the feeling can often lead to new and better things, to more information about ourselves and to progress.

There are those who wear their emotions on their face, or whose pain is reflected in their eyes. But for those who remain pretty skilled at walking around as if all is well, yet feel like their inner world is collapsing, things can get pretty lonely.

There may be hours, or days where this is fine. Appropriate even. But after a while, acting can become exhausting. It can contribute to health issues, work problems, destructive behavior, or serious self attack.

So where's the line? When is enough acting enough? Who do you tell your troubles to? When do you answer honestly, "I'm a mess actually," or "I feel lousy," and when do you keep up the facade? Usually, I think, when we are truly honest with ourselves about how much we are hurting and are willing to credit ourselves with being worth the effort it takes to go for a more blended life, we open up to the right people. It often does bring relief when we tend to emotional pain by letting go of the pretense of being "just fine" when we are not.

Exhausted? What Kind of Tired Are You?

2011-05-09T07:24:00.000-07:00

Sometimes people come in to my office and sit down on my couch and tell me how very tired they are. Exhausted, in fact. Most folks these days have busy lives, lots of things on the "To Do" list. Work, family, just the activities of daily living take up time and space and energy. Physical and mental.

But usually when folks tell me that they are exhausted -with a negative connotation - it's a cue to something deeper, something in the emotional or psychic realm. Of course, if you are having trouble sleeping, falling asleep, staying asleep, or sleeping well, exhaustion has yet another layer to it. But I have found that even when you are sleeping well enough, you can still feel exhausted.

So what gives?

Usually, when we unpack and study exhaustion we may find a few good possibilities:

~Exhaustion can be looked at as a defense - our unconscious mind's way of protecting us from something that we might not want to know - or feel, or might be afraid to know or feel.

~Exhaustion can be looked at as a messenger, nudging us to pay closer attention to our mental and physical health.

~Exhaustion can be a spiritual experience, alerting us to the idea that we may need to slow down and tune into our deeper selves or our spiritual life.

Often, exhaustion is a signal that we are angry, or feeling frustrated, hopeless or resigned about something, or someone. Sometimes it's a way of rebelling against a routine we don't like, but don't think we have a choice about. Sometimes, we may be exhausted because we are busy - on an unconscious level - fighting off a feeling, or trying not to feel it.

It may take some real reflection to discover what kind of tired we are when we feel exhausted.

Yes, maybe we are working long hours, or are busy with life, going through hormonal changes or seasonal allergies, but often, exhaustion has a deeper meaning. We may need to sit quietly, write freely, talk it out with a trusted other, to let the possibilities surface. When they do, we can find relief, renewed energy, and of course, hope.

Nothing to Say (Everything to Say, actually)

2011-04-24T10:18:00.000-07:00

There are times when things seem so bleak that we think we have nothing to say. Often, when we think or feel or believe that we have nothing to say, it's because, in fact, we have everything to say. Perhaps we just don't have the right ears to hear it, or we are fearful of not being understood, or of being misunderstood. Maybe we are afraid that we won't get the right words out, or in the right tone, or with the right message. Maybe its because we have experienced being told we are wrong, or we have experienced being dismissed or diminished or disrespected. Perhaps we feel hopeless that our words will not matter or make the desired impact. Maybe we are not at all sure what impact we would like them to make.

Fear, frustration and fury often lurk beneath the surface of "nothing to say." Sometimes, we have the idea that we if say what we want to say it will cause harm, or more harm, or will create a distance rather than a closeness. Of course, this is true at times. Hence the old adage "Does it have to be said? Does it have to be said now? And does it have to be said by me?"

And another sage saying "Say what you mean. Mean what you say. Don't say it mean." These are handy ideas, but sometimes we don't know what we mean. We need to talk things out a bit first in order to figure out what we mean. And sometimes we do sound mean, when we are angry, impulsive or emotionally seeking to lash out at someone who has hurt or frustrated us.

So how do we choose the right words, the right ears, the right time or place? When do we say what we need to say? When do we wait?

A few things, perhaps, can help. First, it helps to know what the goal is. What is it we are seeking? Second, it helps to know what kind of response we might like. Third, it helps to know what kind of effect we might want to have.

When we need to just talk, freely, openly, without reserve, without worry of our effect or our affect, to just be heard, and perhaps understood and supported, then we need more neutral ears.

If we want to inflict pain (if we've been hurt), it helps to know that. If we want to get a message across, get information, get insight, it helps to know that as well. Our choices can be be guided by our goals when we pause to consider what they are. It helps to slow down a bit and give ourselves the gift of relief in ways that help heal us.

It also helps to know that when we feel blocked into silence we can respect that, but we can also know that it does not mean that we have no outlet. We can look under the block and find the right path out.

Jealousy

2011-04-11T20:14:00.000-07:00

"...I started to write about my envy. I got to look in some cold dark corners, see what was there, shine a little light on what we all have in common. Sometimes this human stuff is slimy and pathetic - jealousy especially so - but better to feel it and talk about it and walk through it than to spend a lifetime being silently poisoned." ~ Anne Lamott, Bird by Bird

First of all, let me say that if you are looking for a bit of comfort and company in a moment of quiet sadness, any of Anne Lamott's non-fiction books will do the trick. I am unabashedly a big fan.

Next, I wanted to write a bit about jealousy, since it comes up often in the work of psychotherapy. Jealousy implies that someone else has something (or someone) that we believe we want, need and cannot ourselves have. In its most painful form, it can leave us feeling bitter, undeserving, deprived and altogether twisted.

In my office folks come in to sort through jealousy of many varieties. I often hear about how the parents, marriages, accomplishments, finances or talents of others are more desireable, better than, or just better.

Some folks are jealous of what seems to be other people's peace of mind, mental stability, spirituality or inner calm. What I find to be so real and so human is that as painful as jealousy can be, most of the time, the things we want are things we can have, and the things we cannot have are things that may very well not be good for us, for our exact nature, character or personal growth.

Jealousy implies that what we do have, what we "yes" have, is unacceptable, not enough, or insignificant. It implies that we are less than.

Jealousy's greateness however, is that though it can be painful, it can also be our teacher. If we hang out with it for a bit, and see what else comes up, we may find out a great deal about what our deepest wounds are, as well as how to heal them. We can also discover what our deepest wishes are, what our priorities are, what we value, and what we might strive for.

Sometimes jealousy is a familiar part of our past emotional lives, a feeling we grew up experiencing, perhaps about or around a sibling or parent or friend. Maybe feeling it is familiar, and sets us up to act in old familiar ways or feel other old familiar feelings. Like being unloved, or left out, or deprived. For some, jealousy was, or is, a great motivator, helping to spur us on to achieve and accomplish.

We can employ jealousy by studying it, and not bracing for it. We can let it take us to that part of us that is so human, where we can forgive ourselves and accept all of our feelings. Jealousy can reteach us that we can be willing to believe that no matter what color the grass seems to be on the other side of the fence, we can plant our own grass and help it to grow.

From there, we can begin to heal, to feel better, to grace ourselves and to find out how to get more of what is available to us, and to reach real satsifaction within ourselves and our lives.

Post Traumatic Stress Disorder

2011-03-28T12:06:00.000-07:00

Post Traumatic Stress Disorder is most often experienced after someone has been through an event that has caused horror, intense fear, helplessness, shock and/or intense physical or emotional pain. PTSD can occur both after being part of the event, or after witnessing the event. The event can be on-going (such as war or abuse) or a one time occurance (an abuse incident, an accident).

Sometimes, however, if you have been through, or are going through an intense loss, a difficult divorce, a sudden change in a relationship, a sudden job loss, you can experience PTSD symptoms.

People with PTSD often reexperience the traumatic event. They often have flashbacks, nightmares, difficutly concentrating. Folks who suffer from PTSD may have physical and emotional reactions to triggers (such as a place, person, smell, object, sound). They are hypervigilant, or avoidant. They may have difficulty sleeping, calming down, thinking clearly. They may feel frustrated with the on going nature of their symptoms, wishing for relief but not being able to "make it stop."

Often, PTSD changes the way people feel about themselves and the world around them. Feeling joy, happiness or serenity can seem impossible.

People suffering from PTSD don't always credit themselves with the real-ness of their experience or their symptoms.

So why am I writing about PTSD? (I don't often post about disorders or diagnoses). Because I think its important not to underestimate your experiences and symptoms or downgrade your feelings. Often in my office when folks come in to talk about pains or life changes, they carry with them a lingering idea, a wish maybe, that they ought to be able to control their feelings better or that they should not feel them at all. Feeling feelings and making good decisions about if, when and how to act on them is an ideal goal, perhaps one that we have to work towards all of our lives. You can suffer emotionally and not have PTSD symptoms. You can also have PTSD and not believe you have it, and then not give your emotional life the attention it deserves and needs.

There is plenty of help for PTSD, for complicated grief, for bruised insides and the pain of difficult life transitions. We can honor ourselves and our pain by recognizing it for what it is and being willing to take good care of ourselves.

Feeling Depressed? What Really Helps...

2011-03-14T13:35:00.000-07:00

It seems sometimes when you are really feeling down, and your depression is acting up, that very little will really help. We have more day light now, and the cold air is starting to feel more refreshing than freezing, but is this helping those of you who are suffering from moods that are in the ditch, or anxiety that is flying high?

Not so much, actually.

So what then? If you are among the walking wounded today? Functioning outwardly just fine, but inside feeling like you are black and blue, or numb, defeated or deflated? And tired. Really tired.

Let's say you've gone through the check list of pick-you-ups, like a long walk, or a hot shower, or good talk with a good friend. You've put your face to the sun, taken some quiet time, and even put pen to paper to sort out what's bothering you. And nothing seems to be helping much. What do you do when the old standbys don't seem to be making a dent in your down? What if your mood seems to be going on and on, and sadness seems to be edging its way toward real depression?

So lots of people have been telling me lately, when I ask, that in addition to giving themselves permission to feel how they feel (since the effort it takes to suppress your feelings often just adds to the pain), that they are willing to consider two things.

First, that maybe somewhere under the low mood, or above the high anxiety is anger.

It may take some digging, or some talking to uncover what's lurking underneath, but it's usually worth it. Sometimes anger, painful as it can be, can help turn moods around. We don't have to stay angry, but if we are angry, it helps to know about it.

And Second, maybe somewhere under the depression is an old belief still standing its ground and talking its talk. Maybe some quiet message about your self worth, or your abilities, or your future. Probably something negative and disrespectful to your sense of self.

And well, you know me, it helps to unpack it, to study it, to bring out into the light of day. Better feelings are not always fast in coming, but if we know what's getting in the way, then we have a good chance of clearing things up. And actually, this can really help.

Meeting Yourself Where You Are (Even if you are a hot mess)

2011-02-28T07:56:00.000-08:00

Lately I've been talking with a lot of folks who don't want to feel how they feel. And then, more deeply, are trying not to feel how they feel. And of course this is so very human, to want relief, to want to distance ourselves from feelings and situations that are painful, uncomfortable and seemingly unbearable.

It's not that we can't tolerate a bit of sadness now and again, or that we expect to feel great all the time. Most of us understand that moods ebb and flow, so do hormones, brain chemistry, and connectedness in relationships.

But sometimes we get caught up not only in the difficulty of feeling bad feelings, but in the wish and struggle not to feel them. And while, as always, I think that talking things out goes a long way toward relief, progress and new insights and ideas, there are some basics that I think help while we are on the path:

Meet yourself where you are. If you are feeling awful, don't fight it. As bad as anger, frustration, grief can feel, trying not to feel what you feel only delays true relief.

But that doesn't mean that you can't take a breather. If you are a hot mess, cool off a bit by writing things out, talking things through, taking a walk, or a run. Use the rule of three: Wait three hours, three days or three weeks before making decisions based on your feelings. While you are waiting, consult with someone neutral and trustworthy. Making decisions when you are a hot mess can be risky.

And easy does it. When you are in acute emotional pain, go easy on yourself. Bad feelings do pass, and when things ease up a bit, you can take a broader look at what's going on, and put your attention toward making things better all around.

Consider studying your feelings a bit. Even when you feel revved up with a mess of difficult feelings, you can take a deep breath and few minutes of quiet. Anger can teach us what we stand for and believe in. Fear, what helps us to feel safe. Frustration, what we might long for. Are your feelings familiar? Do they remind you anything or anyone? What memories do they evoke? What are your usual coping strategies? Do they work? Where are you successful in finding good relief, and where could you do better?

Though intense bad feelings may be hard to bear, they are also guideposts to our past, our desires and to progress. Even hot messes can yield us better feelings when agree to be with ourselves a bit and go easy.

"S/he Does Not Love Me for Who I Am...but Only for What I Do for him/her..." 5 Relationship Love Myths that Can Break You

2011-02-14T08:32:00.000-08:00

Just in time for Valentine's Day! And of course, served up with my usual suggestion that talking helps. It's useful to take a deeper look at why we believe what we do about love and companionship and what it takes to create and enjoy good loving relationships.

Sometimes our beliefs are well grounded and supported by experience. And sometimes, it only seems that way. And they lead to decisions that may not always yield good results. Sometimes, beliefs seem to be supported by facts, but actually, they are myths so embedded in the psyche, that they lead folks down a rocky road. So here are a few of the more common ones....let me know what you think.

Myth #1: S/he does not love me for who I am, but only for what I do for him/her. Okay, I do hear this more from women than from men, but it still derails many a good relationship. The truth is, I think, that we do love our partners both for who they are and for what they do for us. But when we somehow feel used, or unappreciated or are living with unresolved anger or frustration, we feel unloved. And we start to gather evidence for this. And then we decide that it's true. S/he does not love us. Or we decide that our partner is not capable of real love, or that we are not lovable. This myth can be toxic to relationships, and this leads to the next myth (and vice verse):

Myth #2 I do not have to tell my partner with words that I love him/her or show him/her with gestures. They should know. Or they do know. Or s/he is so confident, independent, happy, etc., I really don't have to say or do much. Now, most folks say, when they hear this, "of course, I know I should say it more, or show it more, but its not really that important." The fact is, that most of us need to hear the words and see some evidence on a regular (daily) basis. Bring home his/her favorite dessert. Shovel the sidewalk when she asks. Call often. Order tickets to his favorite sporting event. Buy flowers. Clean up a room. Plan something fun. Whatever s/he says will make him/her feel loved, don't analyze it, just say it and do it. Regularly.

Myth #3 Its fine to tell my partner what is wrong with them and how their family of origin contributed to their personality and character, hang-ups and issues. This does not bother him/her Fact: You may have a lot of insight, and in fact, you may very well be right. And of course, when someone wants to, studying family of origin stuff can really help people to learn more about what has shaped them and if and how they might like to shift things. But telling your spouse what's wrong with him/her and how his/her family caused this is most likely to land wrong and be hurtful. I am definitely a believer in being gently curious about this in therapy, but it often pierces like little bullets when said outside the therapy room. Its one thing to understand your spouse's history, and that may even be helpful to your relationship, but telling him/her what's wrong with their family usually causes a rip, even when they know you are right.

Myth #4 If I have to tell or teach him/her what makes me feel loved, then they don't really love me.

Myth #5 If they don't catch on right away, remember, or if I have to repeat it a lot, then they really don't love me.

I know that if you are in emotional pain, especially from extreme frustration, or have been feeling neglected and disappointed for a long time, its hard to be willing to consider that your beliefs about love may really be myths. Of course, there are times when we don't get what we need and we believe we never will and we decide its time to make a change. But I really encourage taking a look at what keeps you attached to your beliefs. Its often worth considering, even when you think these myths are not operating in your relationship. It's so human to want to make sure we are loved, to feel and believe we are loved. Even in the best of relationships, doubt can nudge at us. Its so worthwhile to take a look at what scares us and what reassures us, and weed out the myths.

Thinking Like A Therapist/Analyst (Getting UnStuck)

2011-01-31T07:59:00.000-08:00

"If you always do what you always did, you'll always get what you always got."

"Insanity is doing the same thing over and over again and expecting different results." ~ Albert Einstein

Often people come in to therapy because they are stuck in some way. Or at least they believe they are stuck. Either in a difficult relationship, or situation. Or a job, or perhaps, (and this is often the most painful kind of stuck), in bad feelings, thoughts or beliefs and ideas that no longer serve them well. And a lot of the time, these ideas and feelings seem so automatic that they are hardly noticeable. Like lightening during the day. And when we hear the thunder, feel the fallout, from these ideas and feelings, then we know something is wrong.

So what's the fallout? Bad habits, lots of fighting with your partner, self-attack, lashing out at others, feelings of hopeless, self pity or extreme frustration, anxiety and depression. And the feeling that we are stuck.

Its no small task to change our thinking, or to even get to the root of what our thinking really is. And then, the funny thing often is, when we are able to really get to the heart of our ideas and our thoughts, we are often resistant to letting them go, to changing our minds. We are quite attached to our beliefs, even when they no longer serve us well. And even to our pain. Sometimes our misery is familiar, comforting, or seems to keep us connected to what we have lost.

So here's where thinking like a psychoanalyst or therapist can come in handy. We don't have to operate with a heavy mandate of solving anything so fast. It's lovely when good changes can come about and new solutions surface, and that usually does happen when things get talked out well. Sometimes, it does happen quickly. Either way, it happens when we can do a few things the way analysts are trained to do.

Be curious. Study the problem. Without judgement or criticism, let all ideas and beliefs and feelings flow and be talked about. Just airing them out brings relief. And studying what you really believe and why.

Next, and at the same time, and in no particular order: Wonder why you hold on to what you believe. You can ask yourself, "What is my objection to reconsidering this belief?"

Some 12 step folks suggest making a list of all your fears and then taking each one through the following question analysis: Why do I have this fear (belief). Where and when did it originate? How do I perpetuate it? What would I do differently if I did not have this fear?

Recently, someone told me, "I will not give in to my wife's crazy requests. If I do this, I will be at her mercy. And I will not sacrifice what I know is right." (His wife's requests were not dangerous to anyone). As a result, this man fights with his wife a lot. They are both frustrated, in quite a bit of emotional pain, and thinking of divorcing, even though they do love each other.

Tucked away inside this belief is lots of good info. Why does this guy belief this? What are his objections to thinking differently? What would happen if he believed that giving in to his wife was a great way to make her happy? (And so what if he still thinks she a bit nuts. He loves her). What if, in addition to letting his frustration fly (to someone besides his wife), he learned that some of his beliefs were really his fathers, or his uncles or his way of protecting himself against the way he was treated as a kid? What if he would feel better about himself, not worse, by studying his beliefs?

There are lots of possiblities and examples. And we when let them breathe, we too breathe easier. Life gets better. We can get comfortable in our own minds.

When we feel stuck in the same old thinking and the same old pain, we can find relief by stepping back and letting some fresh air in - in the form of curiosity. It's hard to do when you are suffering, but stepping out just a bit, and into curiosity can go a long way toward new and better things.

Suffering and Loveliness

2011-01-17T09:02:00.000-08:00

"When I am willing to question and therefore feel whatever is there - terror, hatred, anger - with curiosity, the feelings relax, because they are met with kindness and openness instead of resistance and rejection. To the degree that my feelings are familiar, that I've felt them before in similar situations - feeling left out, rejected, abandoned - the willingness to allow them offers a completely different scenario than the situation in which they first developed. ~ Geneen Roth, Women, Food and G-d

I've had my head in Geneen Roth's newest book, Women, Food and G-d. And its good.

Among the gems in her latest book, Roth talks about reteaching ourselves loveliness. She talks about acceptance, letting go of self - hate, being willing to feel our feelings, living in the moment and using our compulsions to teach us about who we are, who we want to be and what we need.

Okay, the ideas are not altogether new. The 12 step folks have been talking about these for decades, and so have meditation masters, religious leaders and therapists. Sometimes its the same messages with different wrappings. But the messages are aways good. And Roth's packaging is gentle and easy, and often poignant. That does not mean that living the message is easy, but that's the good news, actually. It means there is possibility.

The messages stretch beyond food and eating disorders, they flow into marriage issues, career, grief, finding love, personal growth. One big obstacle to progress is the negative voice. Roth (and others) call it The Voice. The 12 step folks call it "the disease." Some call it your negative tapes, your inner critic. Your repetitions. Whatever you call it, its the voice that says you can't be helped, that there is no hope, that its all bunk. That you are awful, or that those who are frustrating you are awful. Its the voice of status quo that keeps you doing what you've always done. Its the voice behind the idea that familiarity is comfortable (and it is sometimes!), but not when it is driven by fear, or by the not quite clear notion that in order to stay safe, you will have to do what you always did.

Many of us find that what worked to protect us most of our lives often stops working for us once we are in relationships, or trying to advance in careers, or personal growth as we age along. When we slow down and study things a bit, we can see inside ourselves, our relationships and let things breath and change.

Here in my office, where feelings are welcomed "with tenderness," as Roth says, things can get sorted through, and life can get better.

I often work with couples and individuals who are suffering. Some from obsessions, from anxiety, rumination, or anger. Some from frustrating relationships, fear or grief. People often find that progress and relief come from talking it out, from letting your fear flag fly, letting your anger breath, and then uncoil.

I really like Roth's idea of reteaching ourselves loveliness. Its such a soft approach to all the hard feelings we endure when things are not working quite the way we'd like them to. It is lovely to feel and not be swept away from it. It is lovely to feel and not necessarily act, or destroy or lash out. Or in. It takes practice, of course. But Roth says that we are very good at practicing suffering, that we can redirect ourselves to practicing kindness, to ourselves and to others.

I am, of course, inclined to agree.

Is It Worth the Effort? (Landing on the Upside of Hope)

2011-01-03T13:04:00.000-08:00

"How you spend your days is how you spend your life..." Writer Annie Dillard

So, I am thinking about hope. And about resiliency and about moving forward, about acceptance and about effort. And a lot of folks I know are thinking about these as well. I like the idea of paying attention to what we believe about the intersection of hope and effort and emotional pain and healing... so here are some thoughts...

Is it worth the effort?...

It's the question that nags at our psyches...but it nags quietly. And it has many variations...

Is it worth the effort it takes to work through my anger?
Is it worth the effort it takes to say the right things even when s/he has hurt me so much?
Is it worth it to help him/her understand what I need? (When I wish they would know already)
Is it worth showing up at a 12 step meeting when I'm not really so bad off right now?
Is it worth it to talk about past pains, since they are in the past?
Is it worth it to reach out to someone I've hurt and make amends?
Is it worth it to learn how to forgive?
Is it worth it to keep a budget?
Is it worth it keep talking when I can't exactly define how it helps?
Is it worth it to work on the issues in my marriage?
Is it worth it to learn about my character?
Is it worth it to develop my creative side? To write? To sing? To paint? To dance?
Is it worth it to sit quietly and learn how to slow down?
Is it worth the effort to read things that will inform me, support me, inspire me?
Is it worth it to pray? To meditate?
Is it worth it to consult with someone when I am confused, impulsive or trying to understand something better?
Is it worth it to remember to be grateful for what I do have?
Is it worth the effort to take care of my mind, by body and my soul?

and then this, too...

Am I worth it?
Is s/he worth it?
Am I better off on my own?
Is it (am I) worth the money?
Is it (am I) worth the time?

and then this, too...

What if it doesn't help?
What if it doesn't work?
What if it no one approves?
What if the results are not fast enough?
What if it seems too hard?
What if s/he hurts me again?
What if I have to sludge through a lot difficult feelings?
What if.....(you fill in the blank...)

and what if it is worth it? Or at least worth an honest try?

I think sometimes that when things seem bleak, hope almost seems painful, as if answering "no, its probably not worth it" will protect us from further hurt, further disappointment, further frustration.

I land on the upside of hope. Yes, I think, in most cases, its always worth it.

How to Make Your Woman Happy (More Relationship Building Ideas)

2010-12-20T08:19:00.000-08:00

So here's part two of my top ten list for making your partner happy...(and having more and better for yourself too...)

And here's my usual disclaimer (same as the one in the previous post...) if you are in serious emotional pain, then the top ten list is not so easily followed. And when your brain is on rev due to anger, frustration, fear or addiction, depression or severe anxiety, extra care is a good idea. And as always, I think its a good idea to talk things out in a neutral place.... okay, so without anymore intro...here's my top ten list for making your woman happy...and building better feelings... (in no particular order)

1) Make sure she knows you love her. Accept that this is ongoing, normal and totally a female thing to want. (Yes, men want this too, but don't underestimate the importance of this for women.) You can do this in a variety of ways. Words are usually a good bet. If you are not good at finding the right words, ask her how to best let her know how much you love her. And then practice saying it. Flowers are good, too. I know its stereotypical, but it still works. In fact, most of the top ten list centers around helping your woman feel that you love her. Giving her the right feelings. (you will most likely benefit greatly from this).

2) Call her a lot. Especially if you are going to be late. I know this seems silly to a lot of men, but to women, it matters. And be specific about where you are and what time she can expect you. Most men are not accustomed to doing this, but most women find it very reassuring. Its not a trust thing. Or maybe it is, but it almost doesn't matter. If you do it, it will give her good feelings. Call and say, "I'm on the parkway at exit 136, there's a lot traffic and I'm stuck. And then I am going to stop at Mike's house to pick up his pliers, since I can't find ours, and I need to fix that faucet this weekend." Even if you work a very busy hectic day, or you are trading on the floor, or with potential clients, or your boss is breathing down your neck, calling her for 10 seconds to say, "I am so hectic today, but I miss you, and look forward to seeing you later" goes a long way. If you have time, ask about her day. If she starts to tell you every detail and you can't or don't want to listen, say something like, "I want to hear everything, but I if I stay on with you now, I'm going to miss the staff meeting" or something that says " I want to hear you, but can it wait? I still love you."

3) Ask and Tell. If/when she is seemingly upset with you, and nothing seems to be working, "What would you do if you were me?" Now this may yield you some attack back, but it also may yield you some pause, and some understanding. Be wrong sometimes. Even when you are right. Fess up to your shortcomings. We all have them. And tell her the the effect she has on you. Say, "when you threaten me, it makes me too angry or hurt, it has a dangerous effect or it really pushes me away." Or "I am going to walk out right now because I have to calm down." or "I want to work this out with you, but I way too frustrated right now."

4) Find out how she likes to be approached for sex and stick with that for a bit. You can always talk to her about your own preferences, but check with her. If saying "Hey baby wanna get naked?" turns her on, or is part of the playful part of your sex life, then fine. But if she would like some conversation, a little romance, or more of a warm up, then be open to that. You'll still get what you need, right? And if your sex life is not what you'd like or need, talk with her about how you'd like more intimacy. If its difficult to bring it up or discuss it, get help. Don't figure that you are stuck.

5) Be open and cooperative about money. Money is one of the biggest sore points in many relationships, and far too complicated to talk about in this post. But, know that money has meaning to everyone. It can mean love, security, faith, respect, intention, commitment, and togetherness. Especially, if one or both of you has your own business, money issues can pack a lot of punch. If you've got money issues, and you fight over them, get help.

6) Say thank you and appreciate all the things she does. The small and large. From putting your socks away to making dinner, to being so gracious about "letting" you go out with the guys. It may be a no-brainer to you, but you cannot go wrong by acknowledging her efforts.

7) When you want or need more time alone, or away, tell her where you are going, with whom and reassure her that its a man thing. Most woman understand this on some level, but feel hurt about it anyway. Accept this. It's not a criticism of you. And accept the fact that a relationship does mean that you can't always go and do what you want when you want to. There are trade offs. Stay aware of the benefits, of what you "yes" have.

8) Don't criticize her or compare her to other women. Compliment, compliment, compliment. Okay, I know these are two things, but I am putting them together. If you want her to wear, do, say, things differently, tell her what you like, why you like it and how much you enjoy it when she makes such an effort to make your relationship good. Tell her she is sexy, beautiful, hot, whatever....but tell her often, (not just when you want sex). Compliment her mothering, her housekeeping, her kind heart, sharp mind. The things that attacted you to her in the first place, and the things she is good at.....notice and tell her.

9) Ask things. As often as you can say, "What can I do to help you?" Even if she rejects you, keep asking. Ask for her opinion.

10) Listen. Don't assume that you have to solve things, or that her unhappiness is all because of you. Paying attention and listening goes a long way. Tell her you are on her side. Reassure her. Be comforting. Even if you are unsure about things yourself, you can tell her you're in it together.

Okay, so this does not mean you have to be on all the time. It's just a guide after all. But it does mean that you have a better chance of being understood, less frustrated and having better sex, if you practice the above. You can tell her when things bother you, but prefacing things with love really helps. Most women are after an emotional connect. If you get better at this, things will flow from there.

Of course, again, I know that when you are frustrated or feel criticized or put off by her, if things are strained, you may not feel like doing any of the above. Its hard to give love when you feel this way. Old resentments creep in, things can seem irrational or irrelevant, and the urge is often to punish, or withdrawal and escape, rather than try to sort things through and give more. And sometimes it's hard to push ourselves to act right when we feel so wronged. But we can do this, I believe. We can forge forward. If we are stuck, we can get help. Sometimes, character is character, but the basics, even when they seem hard to do can go a long way toward making things so much better.

Making Your Man Happy (Good Relationship Building Ideas)

2010-12-06T15:30:00.000-08:00

Lately I have been working with a lot of couples in crisis, as well as with couples and individuals who are seeking to make their relationships better. And folks have been asking me what it takes to make things work well. So here's my top ten list for women (men soon!) who want to make their relationships better. I know, by the way, that when you are hurt or hurting, especially when you are angry or frustrated or feeling betrayed, that taking the lead in turning things around is not exactly what you are in the mood of doing. And I know that it's not quite as simple as it will seem from my list below. And.... I still believe that the best way to get from bad to better or better to even better is to talk about things. To figure out what's in the way of things getting better. And of course, to go gently. But I do have a short list of ideas to consider if you are trying to make things good.

Okay, one more disclaimer. Emotional pain and/or a brain revved up by anger or fear or frustration make it difficult to take good action, to even want to take good action. Often, when we have been hurt, we want to punish, not preserve. And this feeling is, like all others, worthy of attention. But here's my list anyway.... (in no particular order)

1) Appreciate him. Say thank you. Often, and genuinely. Tell him specifically what he does right, well and good. Even if it seems mundane, ordinary or given. For coming home on time, taking out the garbage, calling to say hi, paying the electric bill. Especially let him know when he does things that make you feel loved, happy and satisfied. Even if you have to pull out "small" things at first.

2) Smile. Seriously. It's so appealing. Be happy to see him.

3) Feel good about yourself and show it. Confidence is appealing to men. If you are depressed or your self esteem is in the gutter, tend to it for real. It's okay to ask for reassurance from your man, but too much asking him if you are fat, or pretty or if he loves you can take a toll. Women can help men to say the right things, and to create good feelings. Women do need words, but it's not realistic to expect them to know exactly what to say, and if they don't say the right thing, to decide that they don't love you or do not want to make you happy.

4) Be realistic. Even though women often wish for their man to be their sounding board, their source of emotional nourishment and love, relationships fair better when women have additional places to talk, to process and to get good care and good feelings. It can't all come from your man.

5) Don't criticize. This is not to say you should not express what you need...in fact doing so, and being thankful goes a long way. But telling your man what's wrong with him usually undermines his confidence, helps him to feel disrespected and unappreciated. It creates bad feelings all around, which then creates a distance, leaving you with even less of what you want. You can help him be a better spouse by building him up, not breaking him down. By the way, "observations" about how he does things wrong are the same as critiscism. If he experiences your words as critcical, then there is something to look at, even if you think he is oversensitive.

6) Don't threaten. Most men do not respond well to threats. Women threaten when they feel too hurt, frightened or deprived of love, but threatening to leave or throw him out, or find another man will usually yield you more distance, or a threat back, or in some cases, he will leave. If you are hurt, talk it out with a trusted, neutral third party, slow your revved up brain down and then go back and say how you feel, not to a list of all the things he does wrong. Helping him to feel like a failure will not yield you a good result.

7) Initiate sex. And don't withhold sex. Don't' underestimate the importance of sex in most relationships. Sex does not always have to be "great" or even result in orgasm. And couples often have different sex drives, but sex usually helps couples feel closer. While words and talking are foreplay for women, sometimes it's okay to have sex without a good conversation first. While couples often have different sexual needs, it usually helps build a relationship when women show interest in sex.

8) Feed him. Yes. food. If you can't cook, then try to learn, or come up with ways to show him that you are trying to provide food he likes. I am not saying that you have to do this all the time. Even once in a while, with good sincere effort can go a long way.

9) Show respect. Let him lead the way. You can go ahead and prove you are right, but it will cost you good feelings and closeness. I am not suggesting you let him drive into the Hudson if he wants to ignore the GPS, but sometimes it's worth keeping quiet for a bit, and talking about it later. You can also genuinely ask for his opinion, refrain from accusing him of being selfish when he is late, demanding to know where he is, and saying a simple, "Okay, I respect your decisions." Apologize when you are wrong and fess up to your own mistakes. And, hold back from name calling.

10) Give him space and trust him. Most every man I know needs space. This does not mean he does not love you, that you are unlovable, that he is cheating, does not want to be with you, or that you have a bad relationship. It just means he is a man. Many women tell me that their husband will "run to help everyone else, but not me." Letting him know that you know how helpful he is can be a great way to build him up. And then let him know how much you appreciate it when he also takes care of your "honey-do" list as well.

Of course, you may have to repeat and repeat and repeat some more, but persistance can pay off.

And if you are in a verbally or physically abusive situation, or your sex life has been seriously halted, one of you has an addiction, or serious depression, or the difficult feelings seem really big and long lasting, or, as often is the case, you find yourself saying, "yes, but...." to the above list, its a good idea (surprise) to get outside help. Talk, talk and talk some more, in a place that is conducive to understanding what's going on and how to make progress.

Many women fear that they will only end up giving, and not getting anything back, or that they will not get the love and emotional connect they need, but I have found that more often than not, when women initiate, good things come around.

Gratitude and Emotional Pain

2010-11-22T07:52:00.000-08:00

I know, I am going with the theme of the week again. But I do think that gratitude is a good tool for coping when you are struggling. And it is Thanksgiving, so it seems timely. I know that finding and focusing on gratitude can seem counter-intuitive sometimes, especially when you are hurting, but when you are looking for relief, gratitude can work wonders.

Studies have shown that being willing and able to identify and name things that you are grateful for builds resiliency. Being grateful does not mean dismissing bad feelings, neglecting them or avoiding them. In fact the opposite. In telling our stories of trauma, betrayal, anger, frustration, and in seeking to understand what has shaped us and how, when we include points for what we "yes" have, we can reinforce the idea that there is hope, there is meaning and there can be healing. We can move out of helplessness and into progress.

Gratitude also plays a major part in finding relief and healing hurt relationships.

Consider this: Someone you love hurts you. They seem neglectful or disrespectful, or distant. Or maybe they have betrayed you in some way. You are angry and hurt, fearful, maybe, and confused. The bad feelings are painful. Being angry with someone we love or who has helped us is especially painful. We are often tempted to retaliate, or threaten or withdraw. Anger and fear can propel us to act in all kinds of destructive ways.

But when we can mix in some honest recollection of the ways we have been helped by the person we are angry with, the things they have done that we have appreciated or needed or benefited from, we can soften the bad feelings just enough to get some relief and deal with things in a more productive way.

Spouses who frustrate us may also have helped us co-parent well, or encouraged us in our career. Parents who behave irrationally may have helped support us in some way. Bosses who are difficult may have gone to bat for our raise. Friends who have been neglectful may have once listened well to us when we were a mess. And we ourselves, when we make mistakes, also have our good points. We are well served to remember them and appreciate them while we are taking a look at the things that we do that no longer serve us well.

Of course, I am not excusing bad behavior, but I think everyone fares better when we seek to understand it, and when we can support our efforts by telling the whole story, not just the painful parts. And of course, I know its not so easy to call up things to be grateful for when you are on brain rev from anger or fear or frustration or self attack. But still....

I maintain my great respect for anger and frustration, for talking and talking and talking some more. About what shapes us, what we believe, what we would like and what might be in the way of getting it. And I think that as we tell our stories, we are missing out if we don't also include the things that we have and are and do that work well.

Gratitude is the antidote to self pity. And since self pity (which you can certainly indulge in if you like) usually runs us in circles inside, a bit of gratitude can pull us out. I know I might be stretching it, but if your legs work, or your eyes, or you have a bed to sleep in, you have something to go on.

Yes, sometimes it is about perspective. But I think its also about allowing ourselves to have all our feelings, the good and bad ones, and fostering the hope that we can have them and get relief from them. And create resilient selves and resilient relationships.

I do also want to add a personal note of thanks to my readers. To those of you who stop by, or comment, or email me, or who have recognized Hope Forward on your own sites, to my followers, and to everyone who has encouraged me to keep writing. Thank you!

Kindness and Healing Emotional Pain

2010-11-08T07:52:00.001-08:00

Lately, I've been thinking a lot about kindness. And about how it heals.

And how it should be on the list of ways to survive and thrive when life is frustrating.

Sometimes, when we are hurting, we end up giving away to others what we ourselves need. Like patient listening, reassurance, acknowledgement, praise, gentle suggestion, hope, love, kindness, in the hope of then getting back what we ourselves need.

Or we do the opposite. We ball up and don't give anything to anybody. Either way, we may be left feeling alone, frustrated or depleted. And dipping our toe in the quick sand of self pity.

Kindness can be tricky.

Giving in order to get within the parameters of our healthy relationships is fine. Most good relationships are reciprocal. Taking care of one another, giving and getting at different times, in different ways.

And closing up can be a way protecting ourselves against rejection or further hurt. Sometimes that's a kindness to ourselves. Practicing kindness when we feel like closing down can seem impossible, or irritating, even.

But I think that kindness, small or large - for the sake of kindness itself, (not necessarily to the person who is part of our frustration - though some say that helps too) has so many benefits.

And there are so many easy ways to be kind. Inevitably, we end up getting back. Maybe not from the recipient of our kindness, but still.

Kindness shapes us. And reshapes us. It can help when we are angry, or lonely, or frustrated, or too wrapped up in our point and our pain. It helps us step out of ourselves just enough to do other things that will help us feel, be and live better.

Practicing kindness brings relief. It can bring feelings of accomplishment, of productiveness, of worthiness, value and competency. When we are feeling low, we can use all the good feelings we can get. To help carry us along. To get us out, even momentarily, from our own world of pain or angst.

I have great respect for anger, and anxiety and frustration, for fear, doubt and insecurity. I know there are many ways to get relief. And I am thinking that doing a kindness should be on the list.

Kindness to ourselves, yes. But I am talking about kindness in general. Even if it only offers a brief reprieve from OCD or panic, or addiction or rage. I think its worth it.

So here are some ideas, mostly on the small and reasonable list, but that count:

Say thank you to someone....for even the small things like taking out the garbage or holding open a door, or giving you your change at the store.

Notice and Express appreciation for something specific, or ordinary, for example, someone's kind words to you, or their delivering the mail, or for being on time or being honest or being friendly or working hard.

Notice and Give a compliment: on someone's outfit, or attitude or work or style. No need to be flowery or expansive, just genuine. Sometimes brief is best.

Give Charity. Give a dollar. Give a quarter. Give what you can. Drop something in the bucket of the folks outside the grocery store. Buy special stamps like the Breast Cancer Awareness ones that cost a drop more, but are an easy way to support the cause. Or donate online, or pick your favorite charity and send something their way.

Buy a flower for someone.

Cook a small meal for a stressed out friend. Or take some fruit to someone who looks sad.

Tell someone their kid is cute.

Tell a teacher you appreciate their efforts with your kid.

Call to wish someone a speedy recovery if you've heard they are sick.

Check out kindness websites, like Do One Nice Thing or Partners in Kindness or Help Others.org

Have your anger. Have your point. Have your pain. Talk, rage, cry, write, walk. Talk more. And while you are waiting for insights, relief, progress, change, consider the benefits of small acts of kindness. You'll see. Doing a kindness will be like a small crack of sunshine on a grey day while you are walking on the road to better.

A Quick Thanks...

2010-11-08T07:41:00.000-08:00

To the folks at OnlineSchools.Org for including Hope Forward in its promotion of healing blogs and online social work learning opportunities!

Trick or Treat: Curiosity And Compassion and How We Treat Ourselves

2010-10-25T12:14:00.000-07:00

"I've seen the worst of myself and I've survived." ~ Anonymous

"I've seen the best of myself, and I've survived that, too." ~ Just as Anonymous

And just in time for Halloween, though I am not usually so themed...but I just can't help it this week. With all the haystacks and pumpkins and scarecrows around. Not to mention the barrage of eye candy on all the trees.

If you are hurt or hurting, or depression and its BFF anxiety are following you around, then taking a look up at the leaves and inhaling the fresh fall air (at least here in New Jersey - and yes, there is fresh fall air here), may seem pointless at best, and painful at worst. Even if you are walking around in mild, but annoying despair or disappointment, it is possible to breath in a bit of hope and consider how you are treating yourself these days.

If you are grappling with grief, or frustration or anger, are you talking about it? Writing about it? Taking the time to honor it, feel it and tend to it? Are you able to take in good feelings as well, or do the bad feelings steal everything?

Recently, I was discussing with a group of healers whether its better to think yourself into acting or act yourself into thinking. Which is the quickest route to relief when you are hurting or trying to change something that is no longer serving you well? It was a lively debate, and the bottom line was: both. Depends on the situation, on your unconscious mind, on the severity of the pain. But either way, it was agreed that being curious about your feelings and feeling them, and studying them with compassion, is the bottom line below the bottom line. It's the treat behind the trick.

Whatever path you take toward working on your stuff, on your relationship with yourself and others, on feeling better, or having more, its best done with curiosity and compassion. Many folks, when in emotional pain are so prone to self attack, to giving themselves a hard time for feeling what they feel, that they stay stuck in the feeling just by trying not to feel it. And they beat themselves up for that too. And sometimes, underneath all the struggling is the quiet whisper of "It must be me." Meaning that even when things are going haywire, and people around us are acting like goons and goblins, somewhere, many of us think its really our fault somehow.

And there is some truth in this, we usually do have a role in our circumstance somehow. That's not to say that we registered at Macy's for it, lots of times it's unconscious of course. And it's not to say that we are responsible for the behavior of others, but we may play a part, and we do have the ability to take a look at ourselves. Another can-be trick, toward making life better. As long as it comes with the treat of compassion.

It's not aways easy to walk in the door here. My office is nice. The couch is comfy. Its quiet here, and conducive to talking. But still and all, many folks are nervous about it. Even those who've been to therapy before.

Perhaps it's fear of the unknown, or of having to start anew, or start at all. Sometimes it's both the anticipation and anxiety of getting to tell your story. In here, there is nothing that can't be talked about. That does not mean everything has to be talked about. But there are no off limits feelings or thoughts or subjects.

I don't think that has to only apply to the therapy room, though. I think we can practice letting ourselves breath in the fresh air, -even when we are huring - maybe especially when we are hurting - enjoy the leaves and get to know our own stories. And taking the tact of curiosity and compassion can go along way toward paving the way for progress no matter what the path or setting.

When Doing Your 1% Seems Like Pushing a Truck Uphill in the Mud

2010-10-10T18:50:00.000-07:00

"I finally figured out that I had a choice: I could suffer a great deal, or not, for a long time, or I could have the combo platter: suffer, breathe, play, pray, cry and try to help people. There was meaning in the pain. It taught you how to survive with a modicum of grace when you did not get what you wanted." ~ Anne Lamott, Grace (Eventually)

The road from suffering to freedom is just so full of potholes. Lately, I've been hearing a lot about the connection between fear and anger, and between forgiveness and freedom.

I hear from wives who are angry when their husbands want to play more golf (or be out more, doing whatever). They feel unloved, and fear they are not important enough, or won't get the love and attention they need. (and, btw, its often not the going out more that bothers wives, its their husbands wanting to).

I hear from husbands who are angry that their wives don't respect them enough. They fear that they are not doing a good enough job, that they are not effective as partners and providers. They are angry that their wives need so much emotional connection. They fear they will not be able to provide it, and then will not get the things they need, like sex, and space, and trust and appreciation.

I hear from singles who are angry they cannot find a life partner. They fear they will always be alone, and missing out on what couplehood has to offer. Or fear they are unloveable or unable to love.

I hear from professionals who are angry they are not making enough money, have to work crazy hours, or may get laid off. They fear for their livelihood, effectiveness and value.

The fears often run far deeper, even, which we discover when we unpack them. And tackling them can feel like pushing a truck uphill in the mud.

The folks in 12 step like to say that if you do your 1%, G-d will do the rest. But sometimes, emotional pain, (and anger is, I think, pretty close to the top of the list as far as emotional pain goes), and fear and frustration often make doing your 1% seem like walking upstream in the deep end of the Amazon River.

Besides, half the time, we don't even know what our 1% is.

But we can find out. And maybe that's enough. Its a good start anyway. It means a lot of talking, or writing or praying. It often involves muddling through a lot of self attack and feelings of self pity, but if we are brave, we can do it. We don't always have to assume the worst about ourselves, or others. We can give good consideration to the best in ourselves, and others, and take it from there.

That, and allowing ourselves to have all our feelings, makes truck pushing and river walking much easier, I think. And it leads the way to forgiveness of ourselves and others, and freedom from the fear and frustration.

The suffering does not have to eclipse the rest of life, and knowing that can help a lot.

We Won! - How We Think About our Relationships

2010-09-27T07:53:00.000-07:00

Last night, late, my husband came back from watching the Jets game.

"How was it?" I asked.

"Good," he said. "We won."

And so I am thinking about this now. What does that mean? "We" won? He did not win, really. I mean, okay, so he's a fan. But, he does not own the Jets (too bad); he does not coach the Jets, or play for the Jets, or even actually go to games in person. So how exactly did "we" win? "We" did not do anything but watch. Did we?

So of course, I understand the longstanding, loyal attachments that "we" have to sports and to teams, and to team spirit, and to rooting and cheering and praying and even to sending spiritual or psychic waves of inspiration and support to our teams. I understand how much being a part of something bigger than ourselves and throwing our attention and team spirit and support that way can mean to us.

I am not at the moment offering an analysis of what sports mean to men, or to any of us. I am just thinking about whether or not we think the same way when it comes to our relationships.

There is a famous story of spiritual leader who's wife broke her ankle. He accompanied her to the doctor and when the doctor asked what the problem was, the Rabbi said, "Doctor, our foot hurts us."

In my work with couples in emotional pain, feelings can seem so factual, so hurtful, so overwhelming and big, that it gets harder and harder to think of the "we." Sometimes we stop thinking about whats good for the relationship and we dig deep into thinking about what's good for ourselves. Which is, of course, always an important part of the equation, but not at the expense of the "us."

Not if we want to save or nurture the relationship. I see couples get into "me vs. him" or "me vs. her," especially when there is choppy communication, or little, no or not enjoyable sex, or some kind of betrayal. When we are hurt we don't want to think of individual sacrifice for the good of the team. We often feel we have sacrificed enough already. Sometimes we have. Its hard to know for sure until we unpack all the ideas behind our attitudes and our feelings.

Its not hopeless. Even when it hurts a lot. And sometimes, you can save a relationship and have more for yourself too. This is often the case. Couples don't always come in together for help. Sometimes coming in alone can help the "team" just as much as coming in together.

Its the right kind of talking that counts. You'd be surprised at how much of a difference it can make. I think we are afraid, much of the time. Afraid that we will not get what we need, or that we will be hurt again, or taken advantage of, or will have to suffer more than we can bear. Or that we will be left alone. Its not often the case, though, when we are able to study things a bit. Team spirit can return, and then everyone wins.

You Might Be Angry If You are Telling Someone What to Do....

2010-09-07T09:43:00.000-07:00

Sometimes its so hard to be in the moment. Especially if the moment brings up anger. For many people, anger is just so painful and so frightening. For the person feeling it, mostly, not just the object of the anger. Whether we feel entitled, right, justified or wounded, anger hurts.

We associate anger with feeling out of control, afraid, disprespected, devalued, threatened.

Usually, we think anger is obvious, but sometimes, its very quiet, very subtle, and that's when it may be the most dangerous. That's when we are likely to be acting on it, without even knowing it.

Most of us do not get good anger training. We yell or hit or stuff anger, or run from it.

Sometimes, if we find ourselves giving advice, instructions, suggestions, its a signal from our psyche that we are angry. Especially for those of us who are very frightened of confrontation or intense feelings, or who don't want to be angry, or angry with the person with whom we are talking.

The urge to give is also sometimes a cover up for how we really feel.

In a group I run, one member presented a certain problem, and almost immediately, another member began to make suggestions. She offered some good books to be read, places to go, and things to do. Very generous, on the one hand, but there was something nagging me about it.

We unpacked it a bit in the group and we came up with this: while all the ideas were good ones, useful ones, really, and the group appreciated hearing them, the offering of them took us out of the moment, away from the feeling. It wasn't conscious, but it was true, we thought.

Maybe the feeling was too intense, or scary, or big. The unconscious mind protects us by distracting us. But these distractions, if we study them, can give us great information about ourselves, and we can use that to heal, to grow and to be more present.

It seems crazy sometimes, when you are in the thick of it, but it's good practice, I think, to be open to what goes on behind the scenes within ourselves. We can make good use of the information, take better care of ourselves and our relationships, and feel better. That's the best part.

Bad Moods Welcome Here

2010-08-25T06:46:00.000-07:00

It's human. We complain about complaining.

We feel guilty about feeling guilty, resentful about feeling resentful, and hurt about being hurt.

We have reactions to our reactions. In my office, when people talk about how hurt they are, how much emotional pain they are in, or how much they are struggling, they sometimes express frustration over feeling how they feel. I often hear

"I shouldn't complain, look at what happened to the people in Haiti."
or
"I wish I weren't this angry! I should just get past it."
or
"I feel so stupid not being able to just get past this, or get myself out of this. I should know better."
or
"I'm too old to feel this way."
"I'm too young to feel this way."
"I'm too smart to feel this way."
"I hate feeling this way. It's taking over my life. I just don't know to shake it."

It is what it is, though. With a vigorous nod to how painful anger is, or betrayal or frustration or self doubt....Why is it that we think that telling ourselves we should not feel what we feel will help? We can have respect and empathy for the pain and circumstances of others, and still feel our own pain. It does not have to be a choice.

And we can count our blessings and keep a firm grasp on our gratitudes, and still feel our feelings. We can let them live and breath and flow and they will pass. Faster, I think, than when we fight them.

Yes, perspective helps with emotional pain
Yes, gratitude for what we "yes" have helps with emotional pain.
Yes, talking to good ears helps with emotional pain.
Even complaining helps. To the right ears. Our expressions don't have to always represent the whole picture. In my office, bad moods are welcome. Complaints are welcome. All words are welcome. I think that relief truly starts when we just let ourselves be where we are first.

And then we can go forward.

(and stay tuned for some thoughts on feeling entitled to feel how we feel...)

Top Fifty Social Work Blogs

2010-08-24T16:34:00.000-07:00

Just a quick thanks to the folks at MSW Programs.com for selecting HopeForward as one of the top fifty social work blogs. The list includes some great resources.

To see the blog list and read up on more things social work, personal growth, recovery and life, click the link above. And not just for social work types only!

Is Fat a Feeling?

2010-08-09T08:26:00.000-07:00

There's a big debate over this one in my office. And in recovery rooms. And in the all the good books on eating disorders, food, weight, body and self.

Sometimes, fat is fat.

You just feel it. Bloated. Big. Uncomfortable in your own skin. Sometimes, the numbers on the scale can be the exactly the same, and one hour you feel fat, and the next, not.

Sometimes it's hormones, sometimes it's heat, humidity, too much salt. In the eyes of others, you look the same way you looked yesterday.

And sometimes feeling fat, awful as it feels, is better than feeling how you are really feeling.

Fat is often a code word for all other feelings. Especially anger, regret, frustration, fear, hurt, sadness.

If we are brave, we can unpack the fat. We can ask ourselves:

"What else is going on with me today? Besides that I feel fat."

"If I am angry, with whom?"

"If I am afraid, of what?"

"If I feel regret, for what?"

You get the idea. Of course, that's the easy part. And that's not easy. From there its about taking good care of yourself through all that hurt.

Sometimes, feeling fat is code for feeling too big in other areas. Too noticeable, too important to people who you may love, who may love you, but who might demand or expect a lot.

And sometimes, feeling fat seems better than feeling stupid. Or less than. Or wrong. Or flawed.

Maybe, unconsciously, we think that whatever character traits, defects, mistakes we've made are so bad, so unacceptable, unbearable, unforgivable, that feeling fat, as bad as it feels, is better than taking a look at ourselves, as gently as possible, making amends, and moving on.

Whatever it means, in any given moment, it does help to tend to the feeling. I think we fare so much better when we do.

Summer Reading (on Love, Sex and Intimacy)

2010-07-26T20:51:00.000-07:00

This month I've got my head in a few good books on love, marriage, relationships and sex.

Hold me Tight by Sue Johnson and Mating in Captivity by Esther Perel, for starters. Both good reads if you are looking for ways to deepen intimacy and have better sex.

In my office, folks talk a lot about intimacy issues, both in the bedroom and out. There are so many different ways to understand each other and learn how to have good companionship, good sex and good times. And to sustain each other through bad ones.

Depending on who you ask or who you read, some say emotional closeness creates good sex, and some say good sex creates emotional closeness. Some say that its the words we use that really count. Others say its action, or body talk.

Some suggest that relationships get better when men learn how to use the right words with their woman. Others say relationships get better when women know how to (are willing to) use their bodies. Some say that even if orgasm is not the goal, sex is still crucial and life giving to the relationship. And that even if women are "not in the mood," the mood can and often does come around once physical intimacy starts.

There is great debate in current thinking about what causes the extremely high infidelity rate in America. Does little or bad sex lead to a cheating spouse? What about anger or frustration? Are people who go outside the marriage to be understood and forgiven? Or punished and put out?

Some marriages fall apart after infidelity. Others come back better than ever.

These days, some couples are choosing consensual sexual activity outside the marriage. This enrages some and enlightens others.

The debate goes on and on.

And then there are the if onlys.

If only....women understood how much most men need sex.

If only....men understood how much women need emotionally connected conversation.

If only.... men could read women's minds just a bit, and anticipate what women need.

If only ... women could understand that men don't like to be questioned about where they are, what time they will be home, or what took them so long to get milk.

I'm sure there are plenty more, but these are some of the ones that come up in my office a lot.

As therapists, we are trained to help people to talk freely. This goes for couples as well. The debate is still on about what makes a good long term relationship, how to sustain or reawaken desire. And how to stay faithful in a tempting world.

The discussion, in my opinion has to be about wishes too. And fantasies and longings, of course. Most of us have them all our lives. Its good to talk about them, I think. Lest emotional pain take over and color too much of how we feel or what choices we make.

It sometimes takes some sorting through the muck of difficult feelings, but when the debate is in a good place you'd be surprised how much better life can get.

Jake and Vienna

2010-07-13T08:50:00.000-07:00

Okay, I can't help it. I watched the breakup interview (yes, I confess, I watched the show as well), and I really wish they'd have come to see me.

It can't always be reduced to this of course: he is a man. she is a woman.

But it sure is a piece of it.

How is it that she does not know that he needs respect? To feel like the man. I can't chalk it up to her age, because I work with women twice her age who never had the chance to talk it out, to learn about how to help their man feel respected. Or to learn about what their objections to doing so are.

And how is it that he does not know that she needs love. To feel like a woman. I can't chalk it up to his lack of intelligence because he does seem to be a fairly bright guy and I work with a lot of really smart men who never learned about how to make a woman feel loved. Or to tolerate femaleness and love them anyway.

With all the fancy resources at the hands of the big networks, and all the emotional investment, physical chemistry and opportunity for a good life at their feet, I've got to ask: Why didn't these two people get help?

Did they want to be destructive? Is there a part of each of their histories that unconsciously gravitates to blowing up good things? Maybe. But it's so very obvious in that video that he was behaving like a man and she was behaving like a woman and neither of them seemed to have the slightest clue about this. And they both looked hurt and frustrated.

She feels wounded, misunderstood, unloved, undesired. He feels emasculated, distrusted, disrespected, frustrated.

Everyone is using the wrong words. She cries. He waves his hands in the air.

There is name calling and threats and accusations.

People do have good reasons for clinging to the passion of arguing, fighting, going at each other. Not the least of which is that it sometimes makes for great sex. Sometimes folks are hesitant to want to get out of the ring for fear of letting go of the prize of great sex.

But sometimes, the sex just vanishes. Like with Jake and Vienna. She accuses him of not being intimate and he says rather aptly, that he cannot be intimate with someone who is constantly cutting him down. It turns him off.

To which, of course, she claims she is not doing. So here we go. Men do feel criticized and disrespected when women want to plug in the GPS or know exactly where they are, or question their motives. It goes to trust. And trust goes to respect.

And women think: "If you loved me, you would want me no matter what I say. If you really loved me the way I deserve to be loved, then I can threaten or point out your shortcomings, or vent and you will listen and let me say anything and understand and soothe me and still desire me. And then: "Its hopeless." Which to a man seems infuriating, castrating. And to woman it means "I'm really serious. I want you to take care of me."

Sigh. Everyone has a history, a character, a story. And of course its good to know where you come from and what you bring to your relationships. But its a fantasy for Jake and Vienna to think that this stuff won't repeat in their next relationship.

Nobody really wants to do this work. To plod through the muck and hurt and history. To study the male and female- ness of us. To learn the right words, tolerate the frustration and initiate the giving. Its not a walk in the park to look at your character and what's shaped it. But its not as bad as you might think. Sometimes, many times, actually, its even satisfying.

I have seen people with far more to lose than the bachelor and Vienna not even try. And I just have to wonder again....why not get help?

Blowing Up the Gulf, Infidelity, Addiction and Empathy

2010-06-28T12:24:00.000-07:00

What do our opinion about the President, blowing up the Gulf and emotional pain have in common? Besides Bill Clinton (check this out)!

In this clip, in case you don't want to watch it, Mr. Clinton says that we (for those of us who are) are unhappy with the President (Obama, he is referring to), is that we are unhappy with ourselves. He goes on to say that people are too critical of President Obama for not having enough empathy and that first we should concentrate on fixing the problem (stopping up the oil leak), then we can clean up the mess, then we can hold people accountable. And then empathy.

I was wondering as I was listening to this, whether this is a model for us all to consider when we are hurting, frustrated or otherwise in emotional pain. Or dealing with problems that cause pain and spillage in our lives.

First, (as Bill Clinton says), should we consider the idea that when we are harsh or critical of others, or unhappy with them, that perhaps we are seeing things through our own lens, our own pain or unhappiness? Are we more gracious toward others when we feel better about ourselves? Do we blame other people for our unhappiness? How much responsibility do we assign to others? How much to ourselves.

For those of us who tend toward self attack, this is a very loaded question.

So what is Mr. Clinton's suggestion? Fix. Fix the problem. Study why it happened later. Fix it first. Does this translate into addiction work? Or infidelity? Stop. Stop drinking, gambling, using, bingeing, cheating, first. Then clean up the mess. Make amends, tend to the hurt. Then figure out who is to be held accountable for this (why it happens), then garner up some empathy for all involved. Who is allowed to make mistakes, of what proportions? What is forgivable and what is not? But fix it first.

But what if it does not always work this way? What if you have to live with the leak, the oil gushing out all over the place while you study the problem? So that you don't end up with a bad solution? What if, like the gulf, stopping addiction, ending extra-marital relationships, getting out of bad situations, are not so quick and simple? Even if they are causing lots of pain, spilling unbelievable amounts of oil, with unknown affects for years to come? What if our own emotional stuff, our behaviors even, sometimes, are like that oil leak? What if there is no simple solution? The fix is not exactly clear? What if its not clear that blowing up the gulf is better than letting that oil flow? What if stopping whatever vice is keeping you somewhat functioning is worse than letting things go as they are?

We just don't know. We might think we do, but we don't. We tend to take drastic action, I think, when we are either at a real breaking point with consequences: loss of job, threatening spouse, heart attack, (oil all over the world?), or when we feel very very good about our lives, very safe, and can feel very very generous toward others. We don't tend to be motivated to solve problems either globally or personally from our normal stance of either not too much pain or not too much happiness.

And what about causing problems? Before we cheat on our spouse because we are unhappy in our marriage or our sex life is stagnant, before we pick up a drug, quit a job, hurt ourselves or someone else, before we blow up our own gulf to try to stop our own emotional pain, should we stop to study the options first. To talk them out a bit?

Do you think empathy always has a place? We can only be so hard on ourselves and others before everyone gets blown up.

It Was A Mistake. Please Disregard

2010-06-14T07:20:00.000-07:00

Yesterday I got a letter from someone that completely did not make sense to me. I puzzled over it for a while, thinking that it must be a mistake, sent to me in error. It bothered me though, and I was conjuring up all sorts of scenarios in my head to explain it. Today I got another letter from the same sender saying, "The letter dated June 3, 2010 was a mistake. Please disregard."

Okay. Please disregard? That's it?

Could it really be that simple? No apology even. Just acknowledging the mistake and moving on.

If only it were always that simple.

Seems to me that sometimes maybe it can be. Certainly if we are hurt, or have hurt someone, the aftershocks can last a while. Sometimes we do have to talk it through, to study what happened, to make amends.

Some of us are prone to ruminating over mistakes to a point of despair. We are conditioned to rake over and over in our mind what we did, why we did it. And usually that's followed by a lot of self condemnation. Sometimes to the point of hurting ourselves. If we are frustrated with ourselves, we may think we are worthy of punishment, not grace.

Some of us are prone to wanting to punish others to the point of despair. To the point of permanently damaging the relationship. Of course we may choose not to stay in situations that continue to put us in harms way. And of course its a natural feeling to want to punish people that frustrate or hurt us, but perhaps there is a stopping point.

I am, of course, the biggest fan of talking things through. Of being understood, understanding one's self and others. I like to analyze things. I am in the right profession. I also think that sometimes we have the idea that prolonged agony will protect us from future harm, at our own, or others hands. And I think we might be well served to rethink this.

I know its often easier said than done, and that there are good reasons for this within each of our psyches, but I also think that there are times when keeping things simple has its merits.

Head Hits the Ground...Finally! (Yoga, 12 Step and Little by Little)

2010-05-31T06:44:00.000-07:00

A friend of mine told me recently that finally, thankfully, amazingly, her head has hit the ground. She has been practicing Yoga for years now, and while she knows that she is supposed to keep her eyes focused on her own mat, or closed even, for that matter, she can't help but notice that she is the only one in the class who cannot get her head down to the ground when the position calls for it. It just won't go. She has been inching closer, bit by bit, for years, but to no avail. Until this week.

Week after week she would keep on keeping on. She would show up for class. She would follow the instructor's lead. My friend lives at the intersection of Yoga and 12-step. In fact, all of her 12-step mantras would slip through her head like the ticker tape in time Time Square while she was on the mat.

Do the next right thing...

Don't compare your insides to everyone else's outsides

Fear is false evidence appearing real

Little efforts add up to big results

Let go and let G-d

Pay attention to your weight, you will lose your recovery, Pay attention to your recovery, you will lose your weight

Keep coming back

One day at a time (one class at a time, one stretch at a time, one second at a time)

It works if you work it

Easy does it....

My serenity is directly proportional to my surrender....

In G-d's time....

We are marveling together at how such a small victory is actually such a big one. How her head hitting the ground means to her that she has endured many months of difficult feelings. Many months of her old mantras. The "you can'ts" The "Just forget its." The "who do you think you are kiddings." And of course, the "It must be you, because everyone else seems okay, able to do it, not really having these feelings."

They are painful, our old mantras. Some folks call it The Voice. Or My Disease. Or My Eating Disorder. Whatever it is, sometimes, its like lightening during the day. It talks these messages across our minds, bringing us down without us even knowing what's hitting us. Until we feel the thunder of our bad feelings, lousy mood or dark cloud of depression or despair.

There are new words, new mantras to be learned. To be repeated over and over and over again until we can take on and take in the good. Until we learn to appreciate and credit ourselves for the victories and the achievements and the staying power it takes just to get through a day sometimes, when we are in emotional bad shape.

Keep stretching, I think. Your head will eventually hit the ground.

The Dangerous "Yes But I..." Disease (focusing on the feeling at hand)

2010-05-11T15:00:00.000-07:00

Not to be confused with the dangerous "Yes But You disease..." (see earlier post)...here's how it often goes:

Woman: "I am feeling really lost. My mood is just so low."

Man: "Well, I'm really stressed lately. I feel awful too."

Woman: "This is not about you, I am talking about how I feel."

Man: " What about how I feel?"

Okay, so you can change woman to man, or child, or BBF. Doesn't matter really. And chances are we find ourselves on one side or the other anyway at different times. Its just painful, that's all, to tell someone how you are feeling and have them come back with how they are feeling. It creates distance at a time when closeness is what's wanted.

It makes sense, though. Often when someone tells us how they are feeling, we may think there is a subtle, or obvious, accusation that we are the cause of it. So we get defensive. Or we want to let them know we understand, so we put in our own feelings, or we want to make a connection, make a point or get some soothing for ourselves.

Perhaps we are afraid that we won't be able to help, or that we will say the wrong thing, or create a separation rather than a closeness. Then we will have to endure bad feelings, like helplessness, hopelessness, failure or annoyance. Its not easy to wade through these to the other side where connection and hope waits. Sometimes we may be afraid of the closeness that comes from walking through, so we turn things back to us in order to create a distance.

Our motives are not always conscious, of course, nor are they singular. And we do usually want to protect ourselves from hurt. It may be harder to respond with a "tell me more." Or an "of course I care, I did not know how distressed you were." Or even "Tell me what I can do. I'd like to make things right. Lets talk it out."

It can be our turn later, to get what we need, but sometimes sticking with the listening and the giving, staying with the feeling, however uncomfortable, and letting the conversation happen can pay dividends many times over.

Permission to Let Go of Bad Feelings

2010-04-27T07:55:00.000-07:00

More often than not when people walk into my office, they are in some amount of emotional pain. There is perhaps, confusion, frustration, anger, grief, all simmering around inside them, with no good place to go.

There is no shortage of solutions for coping with bad feelings, of course. The spectrum runs from most destructive (addictions, self harm, violence) to constructive (though I don't really like this word...perhaps productive or progressive would be better?).

Constructive being things like prayer, writing, exercise, talk, talk, talk to an understanding ear. Give service, do a kindness, read a comforting book, meditate, make love. And more....

"Practicing the ability to bear discomfort" is often prescribed in 12 step rooms. Learning to tolerate feelings without acting on them. Learning to wait until they pass, while taking good care of ourselves. Getting relief without causing harm.

So of course in the therapy rooms dealing with bad feelings comes up all the time. Why do we deal the way we do? We look to our family history for clues. We look toward biology, early life experiences, character and belief systems. There are clues everywhere. We study; We talk; We take a look at what keeps us stuck, if we are stuck. So that we can get unstuck and have more serenity, happiness and love.

One of my walking buddies told me recently that she thinks that when she gets to Heaven, G-d will not ask her,

"Connie, Why didn't you worry more?"

or say "You did a lot things right, except you were not angry more often, or long enough. You did not hold enough grudges."

But, Connie tells me, she thinks some part of her likes her bad feelings. She has long since stopped drinking. She does not rage anymore at her husband and kids. She has done lots of soul searching and knows a lot about herself. She has done the work of therapy. But she still feels crappy a lot.

As we were talking, we were marveling at how one can give up all (or most) of one's vices, learn how to tolerate difficult feelings, know a lot about one's mother and father and life history and still feel so awful sometimes. We chalked some of it up to mood, hormones and life being life.

We chalked some more of it up to the possibility that perhaps she still gets something out of feeling awful, strange as that sounds. Maybe some feeling of familiarity, of closeness or likeness to her mother (who felt awful most of her life), maybe feeling awful seemed to add some spice to the day. We aren't sure exactly. It certainly does not seem like we would want to feel awful. But its possible.

So I asked Connie if it would help if I gave her permission to not feel awful. Of course, no matter how good we get at feeling our feelings, we can't always hurry them along so we can feel better. But sometimes we can.

It hit the right note when I asked this. A light quite note, but a good one, Connie told me. Yes, somehow she has always thought there was some nobility in holding on to bad feelings. As if she had to be loyal to them somehow. Maybe the idea that feeling them would protect her from things getting worse. Maybe that serenity was not something she was allowed to have, espeically if others in her life were angry, suffering or upset.

We walked on for a bit in silence. It was nice.

Rejection Confusion Part 1: Threats and What Women Really Want and the Wrong Way to Get It

2010-04-11T09:01:00.000-07:00

Why do we humans threaten separation when what we really want is closeness?

I don't like to generalize, but I do get to observe a lot of patterns from where I sit, working with couples in pain. And I can tell you this: When feeling frustrated, angry and misunderstood, frightened or lonely, women can tend to threaten and complain rather than ask (for help) and explain (what they need). Its not that men don't threaten, but its the women who seem to somehow collectively, naturally, use threats and complaints to try to get what they need.

And it usually fails miserably. With devastating effects.

Example: Woman is at home all day with the baby. She is tired and worn out, and needs a break. Man comes home from work, also stressed out, long day too. He walks in and she is waiting for him. In her mind, she needs some love, some TLC, some appreciation for how demanding child care is, and household tasks. She wants him to mind read. She understandably needs what she needs.

He too needs some down time, he is thinking. He wants to check out that motorcycle ad on Craigslist again. He needs to stop thinking about his pissy boss. He wants to kiss the baby, grab a bite and go online. Later he wants sex. He feels kind of warm to his wife, but really wants his man cave time. He does not know she needs this love now. He would give it to her, actually, if he knew. Everyone knows they have to bend and give somewhat, but somehow that gets lost in the wrong words:

She says: "You're late."

He says: "My boss is at it again."

She says: "You could've called. You don't seem to think about us at all."

He says: "I am out making money to support us. What do you think I do all day, play cards?"

She says: "Do you think I'm eating bon bons here with my feet up?"

(okay, there are lots of versions of this, you know how it goes...and...on to threats....)

He says: "What do you want from me?"

She says: "Just forget it. I think we should separate."

There are a million reasons why women do this. Hormones, history, personality, biology. Too many bad feelings all at once. Abandonment, frustration, fear, self pity, disappointment, protest. Exhaustion. A stew of possible answers. Thinking that where there is love, there should be no need to ask for what you need and reward the giver. Thinking that we should not have to work so hard to choose the right words. Thinking that somehow a fight feels like some connection, some attention, some energy, even if its negative or hostile. Thinking that the thought of losing her will shake him into giving love. Or that the threat of seperation will inspire fear or establish power, or protect from hurt.

Sometimes, in these bad moments, we do think we should seperate if we hopeless that we cannot or will not be able to get what we need.

Often people think that they reach threats as a last resort. But I think its not always so. Threats seem to pop up impulsively, out of pain or frustration, but often times not nearly as a last resort. And not as a carefully thought out, well discussed (with a trusted, objective third party), and after having given the arch of pain some time to ebb just enough for some rational thought to be present. Threats are often the Id at work. We want relief. We want it now.

So it happens. The wrong words. Complaints and threats. Lots of times, out of pain or desperation, but still, they have a devastating, snowball and sometimes irrepreprable effect.

A male colleague of mine once told me that when his wife got really angry with him she would tell him that she wanted a divorce. He would always feel totally crushed and misunderstood by this, as well as attacked. He said it made him feel manipulated and abandoned and far too criticized and demeaned. He had some idea what she really wanted, but her complaints always gave him the idea that he could never quite satisfy or please her. He was frustrated and furious that she could not just tell him what would give her relief and pleasure. The threats squashed any positive feeling he had about his wife. He knew somehow, that she did not really want to divorce him, she just wanted to be understood, to work something out, to get him to give her something. He wished he could read her mind. In fact, sometimes he thought he could, but the effect of those threats, along with the criticism, seemed to chop off any positive feelings he could have, any logic even. And eventually any willingness to keep trying.

So after the last time she threatened divorce, he said fine. Lets divorce if that's what you want. And they did. He packed his bags that night and never came back. Not however, because either of them really wanted this, or because it was what was best for the kids, or for themselves even. There were, actually, plenty of good feelings between them too. They had helped each grow and make progress in life. She even begged him to change his mind after he left, and come back. But because he was so tired of being threatened, he attached himself to calling her out on her bluff. He stood his ground.

To this day, she blames him for it. She says she cannot believe that he actually left. She tells everyone that he left her. He shakes his head at this when he tells me about it. He tells me that she threatened divorce so often, that he could not go back. She did, he tells me, sound clear headed about it sometimes even. But when she tells her story, she says now, that she never really meant it. She really meant that she was hurting. That she wanted him to come closer. To understand her pain. To love her. To see how he hurt her sometimes. She was trying to get through to him, she says.

Crazy. It sounds crazy. And yet, I hear it all the time in my office. Why doesn't it go like this:

She says, "I am happy to see you! I know you've had a long day. I missed you. When can we spend some time together?"

He says, "Its nice to be home. My boss is a pain. You are sight for sore eyes. I need 10 minutes to cool off and then we can talk."

She says, "Great, thank you sweetheart."

And if she needs to say more:

"I am feeling so lonely. Can we hang out together more tonight? I always feel better when we do."

He says, "I did want to check out that motorcycle ad."

She says, "Can I check it out with you? Sounds fun."

This does not mean she has to agree to him getting a motorcycle, it means she can share his wish and dream with him! It means they can have time together. This does not mean she won't get to say how angry she is that he does not call during the day more. And this does not mean that all is peachy between them, but it means there is room to work. Room to really get what might be needed. To learn what might be needed. To have more instead of less. It means we do have to have other ways of saying how bad we feel without threatening, because after the divorce, its a lot harder to get anything, including peace of mind.

After the divorce, the blaming only gets worse. So does the anger for a while. Its a psychosis even, this rejection confusion. Who left? Who deprived who? And who's fault is it anyway? Everyone feels rejected, hurt and confused. And clear about one thing at least, that there is pain.

Of course, sometimes parting is necessary, pain and all. But I think there is much hope, as always, Tending to our words and sorting out what we really want and how to get it can bring us relief and good results, if we can hold on through the hurt and hold off on the threats.

Different Directions

2010-03-24T08:07:00.000-07:00

A friend of mine called me from a road trip yesterday to tell me the following story:

She was visiting a friend in San Francisco, a long awaited for, saved up for and precisely planned vacation. She is single, on a tight budget and not used to traveling, but after dreaming about such a vaca for so long, and listening to her friend's nagging about coming west, she decided to challenge herself by just doing it. My friend declared victory over her fears of traveling alone and hopped on a plane and flew toward the Pacific.

She based herself at her old college roommate's sunny apartment near the bay, where she could smell the sea air and watch the fog lift around mid morning. She let herself ramble around, jump on cable cars, buy Ghiradelli chocolate and walk across the Golden Gate Bridge.

On the day she called me, she was driving up highway 1 along the coast feeling like she had just discovered a new moon. She was elated. Not, however, just because she was flying up the coast line like the road runner watching miles and miles of ocean and then stopping every now and then to just sit on an occasional rock and stare out at the sea til her eyes hurt, but because of this:

She had intended to head south first thing that morning from San Francisco, out of the city toward 101 South, to meet up with a scheduled tour at the Hearst Castle. She had always wanted to check this place out, and the tour was to be the grand finale to her week of fun. She got up early, situated herself in her red Ford Taurus rental car and headed out.

She drove out of the neighborhood, through the city streets just as the city was waking up and stretching out after a long night's sleep. Unlike New York, San Francisco sleeps. She headed through Golden Gate Park, amazed at the foggy mist all over the trees, distracted by all the white washed buildings, low lying and calm. A mindful city, she was thinking. She drove happily over the Golden Gate Bridge, through the tunnel into the jagged hills of Sausilto, looking back at the thick fog over the city behind her in her rear view mirror. Gorgeous. So different, so far away from her rushed life, her boyfriend troubles. The constant chattering of her own mind, the reviewing her failures. Her frustrations and shortcomings had conceded to the vastness of the San Francisco bay and its loveliness. Even her loneliness had lifted out here. Her extra 20 pounds didn't seem so awful, just something to deal with maybe, some day. By some miracle, the food was not calling her the way it usually did. Even if there is no such thing as a geographic cure for her eating disorder, she told me, she did feel like she was on some kind of temporary leave of agony from all her struggles.

As she was driving, she was watching the signs for Tiburon, San Rafael, Novoto. The scraggly cliffs gave way to rolling hills, she noted the occasional cow and a fogless blue sky bright with early morning California sunshine. Petaluma, Sonoma, Santa Rosa. Hmm. She kept driving. Its the age of GPS, but she did not have one. She had her map, her guide book and her printed google directions. She was almost sorry she had her cell phone. An electronics protest rumbled somewhere inside her and it felt good.

About an hour and a half into the drive, like the sun coming up, she tells me, a slow and growing smile started across her face. The signs that said 101, telling her she was on the right highway, were also trying to tell her something else. She was going north. Very north. Delightfully, steadily and definitely 70 miles in the wrong direction.

With a head scratch, she pulled off at the next exit to grab a coke and a muffin at a pretty little gas station somewhere off the highway. The kid behind the counter said "How you doing today?" To which she replied, "Well, I just drove 70 miles in the wrong direction" To which he smiled lightly, shrugged and said, "Well, guess you can just turn around now and go the other way then." To which she said, feeling just as light, "Yep."

So this was the victory she was calling to tell me about, some 12 hours later. That she missed the tour at the Hearst Castle, that she had driven 70 miles out of her way, that the one thing she had really wanted to do, she did not get to do. But she felt better than she could ever remember. That those 70 miles up through Marin County would stay with her forever, so would that boy behind the counter with his smile and his shrug. It did not get filtered through her usual screen of self attack, sarcasm or despair. Although she had long been working on allowing herself all of her feelings, even, especially, the negative ones, the uncomfortable ones, the outright painful ones, knowing they pass, knowing they too are allowed to live and she can survive them....she did not experience them that morning. No pangs of regret, or anger. No frustration, stupidity, or self name calling. None of the old sneering at the idiot behind the counter or the one in the mirror.

Just immediate, radical acceptance, and then the idea that yes, really, she could just turn around and go the other way.

Dancing in the Kitchen ~ Gardening in the Living Room

2010-03-07T19:18:00.000-08:00

"Happiness is a form of courage" ~ Holbrooke Jackson

Somehow with the approach of spring, I feel hope coming on. For those who suffer from seasonal affective disorder, or who walk under the cloak of depression, frustration, or the simmering of anxiety and unrest, spring usually ushers in some relief. Of course its not here just yet, but almost. Sometimes just knowing that something good, something new, something different is on the way, can bring a lift.

So with the most serious respect to the emotional pain I often write about, I think that its well worth it to write also about joy, because even in the midst of deep pain, spontaneous, light hearted, easy going freedom, even if its fleeting, even if its only in a moment, can have great power and meaning. Even if you are wrapped up in a difficult relationship, confusing situation or heart bending problem. Even if you need the pain, or can't imagine it letting up. Because moments add up. Because we can have more than one feeling at once. Because anxiety does not protect us from harm. Keeping joy at a distance doesn't either. Sometimes, in the midst of emotional pain, we can find pockets of freedom.

Here's what I am talking about: A friend of mine who is going through a particularly difficult divorce told me that she was sitting in the kitchen of her neighbor's house recently when the neighbor's child and a friend came skipping in. "Mommy! the little girl says, "you have to hear this song! It rocks!" And with that, the kid puts on the radio, and she and the friend start swinging and dancing and gyrating all around the kitchen. My friend, who was in no mood to move, much less dance, sighs deeply to herself against a wave of self pity and annoyance. And then, to make matters worse, all the sudden the neighbor mom is up dancing too. And the final blow, they grab my friend and before she could get herself out of it, the four of them are holding hands and twirling and bopping around on the ivory ceramic tiles. My friend told me that there were dishes in the sink, papers on the counters and a pot of macaroni on the stove. And here they were, swirling around and bumping into each other, laughing and giggling and woo-hoo-ing in the kitchen.

For a whole and glorious five minutes, my friend forgot she was miserable. She forgot she was terrified. She forgot that she hated herself, that she hated her soon to be ex and she forgot that she had trouble getting up that morning. And she danced around the kitchen. And she told me that she knows that this neighbor mom dances around the kitchen a lot. That her kids expect it. That the dishes can wait and dinner can get interrupted and everyone can join in. That more often than not, there is joy in that kitchen. And for a moment, there was joy in her body. She was free. And it carried her the rest of the day and spilled over into the next.

It did not change her situation, but somehow, it was okay just for what it was, a little lift, a moment of hope and a taste of freedom. It gave her a new idea, one that had not quite taken hold yet, or clarified itself, but like Spring, it was coming. She could feel it.

People who are in pain tell me often that they need something to look forward to. That having pleasure, anticipating pleasure, and then remember pleasure all add up to less suffering. Like air in dry lungs. It helps. And it can be simple. Off the wall even.

One of my friends loves to garden. We start seeds indoors together every year. This year her basement flooded so she moved up the garden table and grow lights to the living room, dirt and all. All those little tomato and pepper seedlings sprouting spring green all over the table mean hope and joy and more to come.

I'm not talking about making lemonade out of lemons. I am talking about being open to letting some fresh air into heavy hearts, letting go just a little of old ideas that don't work and finding things to look forward to. I think we can do this. We can sort through the painful stuff, the puzzling stuff, in the recent and distant past, if we need to. We can be angry and frustrated and hurt and we can still dance in the kitchen and garden in the living room. These too have a place.

Employing Love: for Better or for Worse

2010-02-16T07:59:00.000-08:00

"At the top of the bridge, with the stars shining above the harbor, I look to the north and wish again that there were two lives apportioned to every man and woman. Behind me the city of Charleston simmers in the cold elixirs of its own incalculable beauty and before me my wife and children are waiting for me to arrive home. " ~ Pat Conroy, The Prince of Tides

My friend Fran likes to tell me that there are only three stories in the world, but that they can be told over and over and over again, a million different ways. Her words ring true in my ears every day when I unlock my office door and sit down in my therapist's chair to hear the stories of the people who come to sit on the couch and talk. I hear the pain, the hope, the conflict, the frustration. I hear about excitement and desire and so much more. A million stories.

Over the years, I have heard many love stories. I have heard stories of loving more then one person, of loyalty, fear, infidelity. Of longing, of having to choose between two loves, or two lovers. I hear about extra marital sex, with all kinds of motives, as a message to one's spouse, an act of desperation, frustration, impulse. I hear about broken love, broken trust, marriages that somehow break down, or break apart.

I hear about the good stuff too. Raising children, building lives together, companionship, good sex, company, back rubs at dawn.

These days when we turn on the news someone, somewhere is cheating on their spouse, has fallen in love, then out again, or cannot say no their own natural desires, lusts or hungers. How it all plays out is what we study here in the therapy rooms. That, and why one's own unique version of the story unfolds as it does. How this effects selves, spouses, and children, integrity, mood and fulfillment.

There are as many answers as there are stories sometimes, I think. Though I know that damage that gets done when someone goes outside of a relationship often seems irreparable. I have seen healing. I have seen lots of interesting and creative solutions. The stats on infidelity are high and fascinating almost, if it were not so painful. We watch public figures over and over again get caught, repent, explain, or sometimes, stand up to their decisions. Often the commentary centers around the morality, religiosity, the measuring stick of black or white, right or wrong, or sometimes, now, the addictive nature of desire.

In here though, in my office, we take the deeper path. We look at emotional communication, currency and callings, not just behavior. We look at motivations, conscious and unconscious. We give a nod to normal physiology. There really isn't any other way. We study what the story is, and how it developed, what the end could be, might be, is desired to be. We tend to all the anger and hurt, of course, and all the fall out, but we study with grace rather than with punishment, even though frustration can run high. Nobody seems to want excuses, I hear that a lot too. Or shirking responsibility for actions taken or feelings felt. But we seem to expect love to be both a reason and ruler. I wonder if we are expecting too much from one feeling. Love seems to get employed for many uses, as does desire and frustration. All powerful emotions, and difficult to reign in at their most potent.

I have yet to hear a story that did not make sense. Not when I've heard it from beginning to end. I have yet to see punishment win out in the end, over rebuilding. It does take time, though. There is no way to put a rush order on emotional healing. But there are ways to live more peacefully with what is possible and what is not.

Toxic Levels of Self Hate ... especially for my eating disorder readers

2010-01-25T08:16:00.000-08:00

Once upon a time (okay, I cannot think of a better opener), a person was walking down a street in the rain. The world was sweet and wet and dripping with possibilities. Minding her own business, gazing around at big trees, lush and hovering, barely aware of the sharp chill in the air, she walked without much thought. Her breath could be seen at each exhale.

Walking with intention, but not necessarily with direction on the smooth sidewalk, the person happened to look across the street and notice, there in the gutter, almost parallel to the curb, a rush of rainwater pouring and pooling around her, a child, small and shivering, curled up, fetal, breathing heavily in the damp air, wide eyes, focusing on nothing.

Our person looks, startled for a moment, and then, decidedly, walks over to the small child and stares down and without much thought swings a heavy, boot laden foot back and then forth, kicking the child hard in the stomach. And then turns and walks on.

This is how we treat ourselves sometimes. We do not walk over to the child, crouch down, offer a hand up, offer help, or shelter or sit down even, next to this child and keep her company in her pain. We kick. And we kick hard.

In my office I hear a lot about toxic levels of self hate. I hear it more from my eating disorder clients than most, though. I hear all about how perfectionism is the key to order, to stress relief, to feeling well, potent, effective and in control. I hear about how mistakes are not allowed, how angry people must be right, how what others say, think and feel about us must be what is true. I hear about how yelling around us results in yelling inside us and how instead of screaming we cut and starve, stuff and vomit. We kick ourselves hard, and without much thought.

There are, I think, a thousand possible causes of eating disorders. And there are a thousand cures. There is no one explanation, and no one path to recovery. We can rage at culture, analyze family dynamics, hang our hopes on genetic markers. Each story is uniquely crafted by biology, experience, environment and development. But this much I know to be true, each person that I have ever worked with who has an eating disorder suffers from toxic levels of self hate. Sometimes its obvious, and sometimes its swimming around like a shark just below the surface.

Somehow we think that if we just kick hard enough, we will not have to feel or face the pain. We will not have to sit down in the rain and listen to the small child inside us. We will not have to help her focus, help her up, help her cross the street.

It works two ways, this kicking. I will kick that child because it is better to kick her than to kick who I am really angry with. Or I will kick that child because she must be the cause of all this pain. If I kick her, she will get up and get moving. Or she will forget that she is lying there wet and stuck. Either way, she gets kicked. Over and over and over again.

What does it take to stop kicking the child? To put down the scissors, the food? To feed that child instead of starve her? To soothe her instead of slice at her? We must, at the very least, be willing to learn what that hate is all about. And we must try to imagine what life would be like without it.

That's a start, I think, for anyone who is still kicking.

The Art of Listening (Tell an Old Story; Tell a New One)

2010-01-06T07:50:00.000-08:00

"I'm not asking for your advice, I'm asking for your support."~ Anonymous

"If you help me, I will not come to you again." ~ Anonymous

Recently, two different people in my life said the above to me. They came to tell me a story, their story, of hurt and pain, of frustration and fear, and they wanted me to listen. They did not want me to respond, except of course, for the occasional nod or knowing empathic wince. They did not want any advice, ideas, feedback, suggestions, interpretations, analysis or direction. They did not even want to get out of the bad feelings really. They just wanted to talk. They wanted to tell their story. And they did not want to know or study anything about their story. Not where it originates from in their history. Not whether their story is really their story, or really their mother's or father's story. They did not want to know what their own part in the story was, or is, or how the things they've done to help themselves survive all these years may now be helping to stifle growth and progress. They did not want my help. Clearly. They just wanted my good ears.

I am a very cooperative sort. Usually. And of course, in my office I am used to doing a lot of listening. I do listen with more than my ears when I am working, of course. I listen with my gut, my inventory of training, and of course my heart. I listen to words. I listen to cadence. I listen to my own body. I will never forget one session, many years back, when a client was telling me a story from her childhood and suddenly my feet were very very cold. I remember wondering about it, and then asking her if there was something frightening, show stopping almost, (cold feet), about her story. What poured forth was another story then. A story about being harmed and helpless, terrified and being hesitant even, to bring the memories into the therapy room, all these years later, as an adult.

It is not always easy to listen, to just listen, or to listen well. Listeners experience all kinds of feelings. Especially if we are listening to someone we love. Or hate. Or are very angry with, afraid of, or dependant on. We are not accustomed to listening for someones fears, or for their beliefs. We are not necessarily accustomed to listening for our reactions to what we are hearing.

Of course their are the basics of good listening. Focused, intentional non verbals, eye contact, head nodding, or shaking, or tilting. Wincing, leaning forward, smiling. And the verbals: repetition of things the speaker has said (parroting: "I am upset" "You are upset"), encouragers: "hmm," "really," "yes, " "oh," "wow." (and more of course.) Benign questions, too, help people talk, and listeners listen. "What time did that happen?" "Who else was there?" "What were your thoughts?" Open ended, gentle, curious and light.

For couples, especially, it is challenging to listen to each other. To listen without wanting to help, or solve, or comment. Or refute, rebuff, remind. Ditto for parents and teens. How is it that we can stay quiet and tolerate all of our own feelings as they are bubbling up inside us?

Not everyone gives me the instructions that my two friends did. And sometimes, someone who wants to talk also really does want help. Suggestions may be okay, welcome even. As are new ideas, or comfort. Though I tend to check first, if they are wanted, before I venture out. With interpretations too, because they can be hurtful, of course, and we are not always ready to hear bits of truth about ourselves, even if it would benefit us, or our relationships. And besides, who is to say that the listener is correct, or is not filtering his or her thoughts through their own lenses of pain, or filtering things through their own story. Either way, its not easy to learn about ourselves, especially if part of our story is self attack, self loathing, or hopelessness.

How well, even, do we listen to ourselves? A friend of mine once told me that she likes to lay down sometimes, on her own couch, and just talk out loud. She asked if I thought she was a kook. Not only didn't I think so, but some schools of thought actually encourage this for healing. Talk to Gd, or to yourself, or, as one person once told me, to me, her therapist, even when I am not really there. Somehow, she felt better, just telling her story as many times as she needed to tell it.

Truth is, at some point, good listening is helpful all on its own, with no brilliant responses needed. We can start to tell new stories about ourselves once we have told the old ones well enough and to good ears. We can rewrite at least some of our old scripts and create better feelings and easier times. It is not always easy to tolerate someones pain, or what may sometimes seem to be their irrational fear or anger. Its harder still if we feel blamed, or responsible, or charged to fix things. And even more difficult if we have heard the same story too many times, for too many years, without any progress.

We may not always want to give our support, and certainly not our agreement or acceptance, if what we are hearing does not make sense or seems harmful, but much of the time, if we can manage to say little and save our story for someone else's good ears, we may doing the best service of all. Good listening is a precious gift. It conveys understanding and company, acceptance, serenity and hope. It echos of sweet mothering, of being held, tended to and acknowledged. It has the power to heal and to change lives. Its hard to accept when someone wants to, or needs to hold on to their story, or does not want to study it, or try to alter it. But all things in good time. All things at the right time. And in the meantime, if we can offer up some calm in someones storm, we may be surprised at the results. Listening benefits the listener as well. By listening well to others we can learn to listen well to and understand ourselves better, to go easier, practice grace, and pick up clues about our own stories. We can learn to tell new ones, to create new hope, resiliency and potential. And this, I confess, I find to be wonderful.

Social Networking Sites, Emotional Bombs... (I am a Weary Tech Traveler Indeed)

2009-12-21T07:30:00.000-08:00

Sigh. If you sit where I sit, you would hear all about all the problems that social networking sites cause for people. Okay....I know, social networking sites don't cause problems, people cause problems...or something like that. But still.

I am a self proclaimed social network site failure. I cannot seem to get the simple hang of it. I am not entirely un-techy. I don't text, true, but I know my way around the web. But not social networking sites. I can't seem to get my settings right, my connections going, my message out. The more I think about it, the more I think that it is my unconscious mind protesting these sites based on all the pain and problems that I hear about in the office that are site related.

I know its great. I know its great for business, for attracting attention for services, books, products. I know its connective. I know you can reconnect to your friends from grade school, your great aunt Tilly, your sisters old boyfriend who you always liked. I know you can let everyone know how you are and hear about how they are (really?). I know that you can easily feel connected and in touch with hundreds, thousands, really, if you like. Its a whole world. I know you can chat and say hey, give a good word, make a contact, get a feeling, at any time, day or night, all day, all night, with everyone or anyone you like. I know your blackberry can buzz all day with the vital little dittys from folks who are your friends. I know you can guard your privacy, and not let everyone see everything. You can erase things you put up in a fit of rage or glee. (It may be viewed first, but you can undo it). You can enjoy people that you otherwise would not have such access to without having to take up too much time or energy.

I also know that all kinds of feelings get passed around which are not so clear, which are not so simple. I know you can defriend anyone at anytime. I know this sends a message to the defriended. I know you can go see your ex-love's page if you have not been defriended, just to be with him/her, just to feel like you are where they are, when you miss them so much. You can also spy on them. (I know, its not spying if its public info.) I know you can then compare your lousy aching insides to the gorgeous picture of your ex out with friends having the time of his/her life. You can then conclude that they have forgotten all about you and have happily moved on and you are no longer even a fleck of dust on their shoe.

I know that you can pop onto your partner's page just to say hello and see a photo of the office holiday party, where he said he only stayed a minute, that his coworker put on his wall, that has him laughing with a drink in his hand and his arm around his gorgeous office mate. I know that you can tell your boyfriend that you came right home after work and were late because of traffic and that he can log on and see that your best friend left a "thanks for stopping by today" message on your wall and he can wonder whats up with that? I know that your ex girlfriend who you swear you have not spoken to in over a year can write a hey, happy birthday, on your wall and have your new girlfriend wondering what the deal is. I know that high school girls can write some pretty neat hate messages, push a button and have 400 hundred people read all about it in one second flat, on the way to lunch. Cyber bullying is on the rise. Some say too bad and boo hoo, but not if its you. Not if its your kid.

I know that as much as we think we can read emails, text messages, tweets and wall postings objectively, we often read things through our own lenses of fear, suspicion, sensitivity, insecurity, or anxiety. Even our own desire can influence how we read things or see things online. If we want to pick a fight, we can find fuel. If we are used to feeling left out, we can find more proof to keep us in our painful, though maybe familiar place.

Yes, we can find trouble off line too, but more and more its a tech eat tech world. We live an increasing amount of our lives online, on text, on email. And I am a weary tech traveler.

Social networking, while fun and easy, has an underside. It has a dark side even. When we are missing someone we lost or pinning for someone we love but don't have, or are sitting with anger, frustration, jealousy or suspicion, it is almost impossible not to look, not to "spy" or see what someone is up to, or appears to be up to. The urge can be a compulsion, even for the non compulsed among us. We can have whole relationships with someones online persona, and feed self pity, hate, worry, longing, jealousy, anger, just from looking at site pages, walls and photos. We can go looking on purpose, over and over again, or stumble upon something that sets off a series of events that leads to break ups, bad feelings and trouble.

I am not a total skeptic. But I hear more and more about how much social networking sites are part of people's emotional lives. They add a new dimension to relationships, to accidental nicks and unconscious communication. Perhaps we just need to go carefully, that's all, and not ignore the obvious, that there really is no replacement for private direct communication, and that these sites, while fun, are not that.

Is Saying I'm Sorry Enough?

2009-12-14T15:52:00.000-08:00

A stiff apology is a second insult.... The injured party does not want to be compensated because he has been wronged; he wants to be healed because he has been hurt. ~G.K. Chesterton

Forgiveness does not change the past, but it does enlarge the future. ~Paul Boese

(I have tacked on a few more quotes for thought at the bottom of this post)

Recently, a friend of mine who went through a bad ordeal a few years back got a surprising phone call from the person who had hurt her. Her old friend called up to ask forgiveness. The friend owned up to the things that she had done that had caused hurt and bad feelings, and said she was sorry.

My friend was moved. She was relieved, and happy. She felt understood and hopeful for the future. She wanted to feel relieved of her anger and resentments, and she wanted to live in forgiveness and friendship. There are enough sorrows in the world. My friend wanted peace and healing. She wanted to let it go.

Somehow, though, even though she told me she was gracious and accepting, in her heart, she was not quite there. Not quite where she wished she could be. Somehow, after the first few glowing hours of hearing her friend's acknowledgments and apology, she began to remember again, the pain her friend had caused, the betrayal she had felt for several years. She began to rethink the apology and shoot holes in it. She wondered if her friend was truly sorry, or just wanted to feel better.

Her friend's behavior had caused a great deal of embarrassment, loss of money and opportunity. Not to mention the loss of the friendship, which was so precious to her. Her friend's apology did not include any plans for reparation, or compensation. Suddenly, it seemed like a ruse.

In my office, when I work with emotional pain and suffering, with couples who have betrayed each other in some way and it comes to apologies, it can often feel like the words are just not enough.

Even after many years, and many I'm Sorrys, old hurts can crop back up and poke holes in the present, and threaten to side track the future. Often, the person who was hurt experiences a retruama on occasion. Or a flash back to all the bad feelings of shame, frustration, pain and anger. The I'm Sorrys seem all at once contrived, self serving or insincere. The temptation to demand more, to drag up the past and rehash it yet again can loom large, but often rehashing can cause problems in the here and now.

Sometimes when the urge to rehash and demand more surges, we have to ask why now? What is going on in the present, what feeling or situation in the moment is causing a repeat of old stuff. Why are things suddenly (or not so suddenly) not enough. Why is the past not left to the past? If the hurt pair want to stay resolved, but one somehow feels like the restitution was not complete, old pain can pop back up and bite at any time. Sometimes, the hurt party feels that money needs to be repaid, or public statements need to be made, or rescinded, or property returned or repaired. And sometimes, there may be not be any amount of restitution that would seem adequate.

Perhaps more admissions of wrong doing and regret are needed, more reassurance. At a certain point, the apologizer does not feel so bad anymore, and is happy to have put things behind him/her. What then? Or what if the recipient filters the apology through his or her own insecurity, doubt or unconscious positioning of victim hood? What if the recipient needs to hold onto the resentment for reasons not readily understood. Sometimes, even, we may wish we could let go, but find ourselves feeling the bad feelings anyway. What then?

How do we decide when to stop punishing those who have hurt us? We do tend to want to punish those who frustrate us. How much suffering is enough? And surely, some of the worst emotional pain is feeling anger or hate, especially toward someone who is loved, or once was. Letting go of anger is no easy task of course. Apologies can go a long way, but sometimes they don't fix the ache quite right. What's there to do, then?

Well, this, I think: At some point we make and remake a decision to either be right or be married. To be angry or be friends. To drag up the past or to stay in the present and keep a future possible. Of course we can have many feelings, but if we live in the bad ones, or insist on them coming up too often, we risk pushing away that which we really do wish to keep close. We don't have to put ourselves or others in vulnerable situations again. Perhaps we will never really trust completely. Or get rid of the nick in our heart. Perhaps what was lost is lost. The friendship will never be exactly the same again. We will not lend ourselves out quite the same way as we once would have, or would like to. The feeling won't be what is was. Sometimes, the damage that was done cannot be wholly repaired. The relationship can be mended. Pleasantries can resume. Social graces, sexual relationships, and good wishes can return. But there may have to be a newness to things, since the old is not the same as it was.

The couples I work with who are inching their way back from infidelity face this issue all the time. Where is the restitution? There is no money value, no property to replace or repair. For some emotional wrongs, when more than an I'm sorry is needed, how can you back an apology with something concrete? What would count as payback?

One possible answer is this: self study. A sincere and honest willingness on the part of the apologizer to learn about why they did what they did. For some hurt spouses, this goes a long way. It seems to scratch the itch for compensation at least a little. It may not be as gratifying as revenge or punishment, but its the higher road for sure. And it can bring a true and lasting relief. It can make an apology really hold.

Of course, in many if not most hurts, the hurtee does have some role in what happened. Taking a look at one's own role and owning up to any contributions, conscious or un, that may have contributed to the problem can pave the way towards hearing and accepting apologies.

Another answer is time. Time and new memories. New experiences that overshadow the old ones. Good feelings that trump the bad ones. Days and weeks and years that go by and smooth over the pointy edges of pain. When the hurt partner can hold his/her demands for more, just a bit, and the apologizer can continue to show up, and show effort, there is hope upon hope.

Some folks are loyal to their pain and suffering, and rightfully protective of getting hurt again or falling into the same old patterns or problems. Character does not change that easily after all, even if behavior can and does.

Sometimes, on this subject I am sad and cautious. Hopeful and forward looking, but honest. We cannot take an eraser to the past. We can only look to draw a new future. Hanging on to resentment does not protect us from getting hurt again. Saying I'm sorry does not wipe out memories, even if it goes a long way toward healing pain and moving forward.

Good discussions to the right ears can go far toward sorting through what we need and why, and toward learning more about our own personal patterns and the fears that may be contributing to the mix. Good discussions can help sort through the waters of feelings new and old, and help with figuring out when to rehash and when to refrain, when to overlook and when to look back, and when to ask for more and when to appreciate and accept what is. We have to bear unbearable feelings sometimes in order to live through them and move forward. Some relationships are worth the struggle, worth accepting a sincere apology and putting the past to rest. It may not be easy, but we can choose, sometimes a thousand times in the same hour, to do it.

Some quotes for thought:

It is easier to forgive an enemy than to forgive a friend. ~William Blake

True friends stab you in the front. ~Oscar Wilde

The most important trip you may take in life is meeting people halfway. ~Henry Boye

You can make up a quarrel, but it will always show where it was patched. ~Edgar Watson Howe, Country Town Sayings, 1911

Forgiveness is the sweetest revenge. ~Isaac Friedmann

I think its about forgiveness. Forgiveness. Even if you don't love me anymore ~ Don Henley

Do Men Know Why They Cheat?

2009-11-23T10:53:00.000-08:00

“It takes two to speak truth, one to speak and another to hear.” ~ Henry David Thoreau

Yes, I know...the next post (or at least a future one) will be "Do Women Know Why They Cheat." I am just starting with the men because...well I just am.

On a regular basis I sit with couples who are facing the aftermath of infidelity. I listen to the hurt partner's pain, frustration, confusion, anger and shock. I listen to the acting partner's pain, frustration, confusion, anger and shock. Everyone has their feelings. But more often than not, neither one really knows too much about what happened. Or why.

I hear about all the sleuthing that the hurt partner has done, is doing. I hear all about looking at cell phone bills, text messages, emails, web site histories. I hear about the demand for the whole truth, the lying, the fudging, the "I don't want to her hurt hers." And I hear about the hurt partner's insistence (often, but not always) on wanting to know every down and dirty detail. "How many times?" "What position?" "Did you hold her afterwards?" "Was she better than me?" "Do you love her?" "Was it just sex?" "What was she wearing?" "Who initiated?" "What did you eat?" "Why that bar?" "Was it during work, or only after hours?" On and on.

And the tedium of constant reminders on TV, in casual conversations, on certain days of the week or dates of the month. Reminders everywhere like little knives shooting through the hurt partner's heart. And the answers, all the reminders, are like little jack hammers sending up pieces of concrete into the face of the relationship. And the asking itself, by the hurt spouse, causing the acting partner all kinds of guilt and shame, and sometimes, annoyance and agitation. Further damage, "She is constantly nagging me now. She won't leave me alone." "I know I hurt her, but I can't stand the bombarding."

And then, underneath the pain, the thick layer of real confusion. Why did this happen. Why did I really do this? Who's fault is it? Am I a cheat? A liar? A creep? Do I love her? Am I doing what my father did? Is it her fault? Why can't I stop myself? Am I allowed to be angry with my wife/partner?

Many men do not really know why they go outside their marriage for sex or love. There are the old guesses of course....the looking to feel more potent, connected, desired, tended to. The physical drive for more interesting, better, or more exciting sex. Or perhaps the need to send a message to their wife/partner or even themselves, that they are suffering in some way and have no way to say it. They have no words to use to name the problem. Or feel they have no ears to speak them to. A potent combo of feelings and drives.

I think also, that we humans find ourselves wanting to hurt or punish those who frustrate us or hurt us. We don't want to be told what we can or can't do, and we look for ways to feel powerful, stable and satisfied. When we send messages through actions rather than words, things can get very messy indeed.

Sometimes, its just not easy, or even possible for a man to let his wife know that he is struggling with their sex life. Or their home life. Or the feelings he gets from her. Or his own unidentified but nagging restlessness. Perhaps he really does not want to hurt her. Perhaps on some level, he does. Perhaps he thinks she will get offended, or critical, demeaning or defensive if he tells her his thougths about their relationship, his needs, his fears. Maybe he himself does not really know much, except that he is looking, wanting. Perhaps his male wired drives are fueling his pain and frustration. Perhaps he believes he is out of control with his desires. Or that he has no options. Or that he will not be heard, or helped. He may see on the horizon, only deprivation and ridicule for his thoughts, not understanding, interest and willingness to find new paths. Maybe he feels entitled, but uncertain underneath, about this too.

I often wonder what would happen if couples would talk about wanting to cheat before they actually did. I see in my office that there is abundant hope when this happens. Yes, it can be painful. Yes, it takes time. Yes it means sorting through things a bit. But when there is dialogue there is hope. When there is insight there can be healing. And there can be better sex and more love too, for everyone.

Many couples actually report better sex after an affair. For some women the wake up call rings loud and a woman's instinct to compete and fight for her man kicks in. She is mad, hurt, betrayed, but she is not down and out.

Of course the pain runs deep for many. But I think we have choices, both before and after the act and the hurt. Couples can rebuild and recoup. Sometimes it seems like no amount of understanding or apology will good enough. That past wounds will always keep popping back open and poisoning the present. These moments can be hard to negotiate for everyone. They can bring up more bad feelings of inadequacy, failure, rejection, hate, shame and frustration....the worst of the worst for many folks. Tolerating these feelings and staying the course can sometimes seem impossible. Not repeating past mistakes can seem un-doable. The temptation to withhold current praise, love, appreciation for the good can loom large, and giving good feelings of acceptance, tolerance, love and hope can seem overly generous, risky, and undeserved.

But when men are willing to take a look inside themselves and the relationship, and women are willing to hang in there and let them, help them, (gulp) reward them even...then everyone benefits. On some level, perhaps, it is better to stay married than to stay angry. It is better to live without trust for a while than to live without the person that you love. It depends on the situation, of course, but I am a believer in talking. And I am a believer curiosity, in studying the situation and learning about what happened and why.

There are always choices. The right dialogue can bring relief and grace and new possibilities. I see it all the time.

67 Beliefs about Getting Help (Know Yourself or Not: About Addiction, Affairs and Civil Wars of the Psyche)

2009-11-16T08:50:00.000-08:00

"I speak truth, not so much as I would, but as much as I dare; and I dare a little the more, as I grow older." ~Michel de Montaigne, translated

I have long been a student of motivation. I love to study stuckness and ambivalence and sort through, talk through the deep beliefs, reasons, ideas, why we don't or can't move forward. I love to understand deeply what our actions communicate to others, to ourselves. What kind of statements they make. What is obvious, and what is subtle. And what keeps us from really being curious about why we do what we do, or why we don't. What makes us willing to learn more, to get sober, to get help? What keeps us stuck?

I am deeply familiar with civil wars of the psyche. With the debating, ignoring, struggling with what to do, how, why to try to make some movement when you have done something, are doing something that seems to gratify in one way, and kick like hell in another. So below I bring you the following list of beliefs (Excuses, Ideas, Reasons), toward unpacking whats in the way of willingness, and whats in the way of taking steps that may help us to understand ourselves better, and maybe make changes for the good.

They can be applied to understanding what we may think/feel/believe regarding the wide range of human vices and needs, and controversial behavior, or situations with side effects (addictions, affairs, habits, obsessions, compulsions...) and why taking action toward change is often so very difficult. They are often the answer to the questions: Why don't you go to therapy, or a 12 step meeting or get help? In some instances they are the top layer of the onion, and in others, the very core. Please feel free to add any that I have missed:

I don't believe it will help

I should not have to do this

Its not that bad

I am entitled to have my ... food, wine, fun, secret sex life, spending spree...etc.

I earned it

I work hard

I am a professional

My life is great

I look fine

I don't mind dying young

I did not cause this

Everyone should accept and love me the way I am

S/he is not perfect either

I don't need a good sex life

I am too old to change

I am too young to change

I already know what "they" will say

I don't want to be judged

Its too expensive

I don't have time

Its too far away

It won't help

S/he, they, will judge me

S/he, they won't understand

I will have to change

You can't teach an old dog new tricks

I already know what to do

I already know why I do this

Its not my mother's fault

It is my mother's fault but so what

I don't want to talk about my past

It has nothing to do with being angry at my spouse/mother/father/partner/children/boss...

I am not that unhappy

I am not that uncomfortable

What s/he, they don't know won't hurt them

I am only hurting myself so who cares

I am not worth the trouble

S/he, they won't change or work on themselves, so why should I?

I will do it soon

I am good at everything else

This is only a small part of me

My job is not affected

My spouse/parents/kids/boss/partner doesn't care

I should know how to do this on my own

I feel like an idiot

I have no idea where to begin

I hate being new

I hate not knowing what to do

I am used to being the expert

I should know better

I like my ....food, drug, drink, fun,....

I can't live without it

Its my only pleasure

I am not capable of stopping

Its chemical anyway

I can stop anytime I want

I need this

Its better than telling him/her the truth or expressing my feelings directly

Its my only vice

S/he they did it (or do it)

Everyone does it

I will only do it until I find something better

I am functioning just fine

Its the only way to get my message across

I forgot. Its that simple

I don't know what got into me, came over me

I am a complete screw up

I am a loser

My life is stupid

They will only ask more of me if I take care of this

I don't care about the risks

I don't mind if I am all alone with my food, drink, cards, drug......

I can't stand the loneliness

I'd rather be alone

I hate feeling dependant

I didn't mean to hurt him/her

It just happened

There is nothing more to it

Its so much bigger than me

It works for others, but they are not me

I know a lot of people it does not work for

Anger has nothing to do with this

It has nothing to do with my past

I hate public meetings

I am afraid

I don't want to give my spouse, parent....the satisfaction

They won't care

I won't be able to keep up

I like myself this way

I don't know why, I just don't want to

Its not up to me

What about what I need?

He/she they need more help than I do

Don't tell me what to do

I wouldn't know what to do with myself

Those places are for losers

My spouse hardly ever has sex with me anyway

If s/he paid more attention to me, I would not have to do this

Knowing/saying how I really feel is worse than what I am doing

Its my body

This is just the way I am

I don't want to hear other people's stories

I want this more than I want that

Its as bad as it seems, but so what

Its not as bad as it seems

I don't really mind it

My insanity is still acceptable to me

Others should learn to live it

S/he, they should not pay so much attention to me

It does not effect them that much

I put up with their stuff

They deserve it

Its better than hurting them directly

I can't face the truth about myself

I can't not do it

If I don't do this..or use this...or have this...I will be nothing...

The void will be too big

I will fail at this too

I am already a failure, so who cares

Its too deep to fix

Talking about it won't help

Talking about it will be too painful

It won't be fast enough

It will be too fast

It will be too slow

Its still the only way I can get through

I don't want to grow up

I don't want to be the parent, spouse, adult, sane one

I don't want to know

I don't want to, that's why

I am ashamed

If I start to know myself, I will have to change things

There might be too much pain

I couldn't face it

I am scared

Okay, so there may not be exactly 67, and there may be some repeats, but I could go on and on...Here's how I see it: It does sometimes hurt to start....but I know, I believe, I really really do...that its worth it. Small steps. Easy does it. Next right thing.

See-Saw

2009-11-12T07:40:00.000-08:00

"Hope begins in the dark, the stubborn hope that if you just show up and try to do the right thing, the dawn will come. You wait and watch and work: You don't give up. ~ Anne Lamott

A friend of mine recently told me that she was sick of reading peppy quotes and hearing from happy chipper people who were feeling better inside. Whose dark holes were filling up with Gd, and joy and the color of relief. She did not want to read inspirational or self help books; She did not want to sit her sad frustrated self down in a 12 step meeting, a therapist's office or yoga class.

She was tired of being told that she has to tend to her crazy brain, learn about her moods, her fears, her resentments and treat her tired mind. Phewy on all of it. And to me, she said, she did not want to see my serious, empathic, understanding face. She is tired of hearing that adversity can be overcome, hurts can be healed, and that even the worst of depressive disorders, anxiety, addiction and emotional pain can be treated if the sufferer is willing to move a bit in the right direction. She is tired of being down, and everyone else being up. Life is a see-saw and she is on the bottom.

In my office I hear this kind of hopelessness frequently. I come face to face with the angry, clueless, frustrated part of people that is seeking a different feeling, a different marriage, a different job, life, body. The same part just does not believe better is possible. I talk all the time, and I listen all the time, to the objections to pushing past the prison of addiction or pain, of steadfast beliefs. I am engaged on a regular basis with the hesitations of plunging into something new. Something that may lead to better.

What is the difference between wanting and willing? Really. How badly do we have to want something to be willing to go to any lengths to get it? And what happens when we want two things that are direct opposites? Like endless food and thin body. Or wine and sobriety. A buzz and the ability to make good decisions. Or drive a car. Sexual contact with someone other than a spouse and a monogamous marriage.

How and when do we say no to ourselves when the craving is overwhelming? When it is physical? When we are absolutely pulled to keep going after what we want, when we know that somehow, somewhere, there is an undesirable side effect?

My friend does not believe that the work it takes to feel better is worth it. That there is a higher order of wants and satisfactions. She does not know that she can be successful without someone else getting hurt or lost or deprived. She does not know this because she has been in competition with her older brother for most of her life, and he is a shining star. He has achieved more than she thinks she ever could. He is rich, famous and enormously popular. But most especially with her parents. No success she has had can seem to match his. She sits at the bottom of the see saw and looks up at him. Jealous, frustrated and stuck.

When it come time to consider choosing to give up some of the vices that soothe her when she thinks about her brother, she gets quiet. She knows deep down, as we all do, that life is really not a see-saw, that she can have her own successes, without bringing down her brother. Her accomplishments can count on their own merit. Jealousy, painful as it can be, is just another distraction from doing her part. A lot of the things she wants, like a successful career in photography or freedom from her obsessive shopping, she can actually have, if she is willing to take on the job of getting it. And get off the see saw and walk into the places where many folks are finding hope and making progress.

If He Loved Me, He Would Move His Shoes (What in the world is Resistance and Why am I Suffering from It?)

2009-10-26T07:34:00.000-07:00

"I have no special talents. I am only passionately curious." ~Albert Einstein

"Curiosity will conquer fear even more than bravery will." ~James Stephens, The Crock of Gold

Sometimes I just can't decide. I admit to often being well caught in my own ambivalence at times. So I've brought you both quotes. And as often happens with me, more than one title. Sometimes more is more. Especially during this stunning season here in the north east where everything is colored so brightly and there is no need to choose between enjoying a drive around to see the foliage or taking a long walk through the woods, you can do both. A good resolution to indecision. Do both.

And now for how this applies to relationships. Because lately I have been hearing a lot from folks about how to manage so many difficult feelings in one relationship. Is it possible to hold both love and frustration, anger and desire, fear and hope all in the same space? And along these lines, comes the discussion about how to decide when to overcome the urge to fly off the handle emotionally and when to stay calm. When to push ahead to work with your partner, and when to just give in and melt down. How hard are we suppose to work to make relationships flow and soar? Even when we know how, what if we just don't want to? What if we would just rather let things unravel. What if we have some idea of what would help, but we just won't or don't do it? And what if we are stuck in the same old patterns in some small way because we want to be?

Resistance is alive and well. It is, in part, the refusal, conscious or un, (usually un, by the way) to doing something, or saying something that might result in a change or new direction. Or might bring up feelings that seem too uncomfortable or difficult to bear, but that may lead to progress. In many instances, resistances keeps us safe, or at least it appear to.

So when we are struggling in our relationships, well, that's a time to be curious. If the same old same old is still happening, or we are not making choices that may lead to progress, we can stop to study the situation, and see what may be going on.

A simple example, the entirely fictional, but very common tale of Jon and Jane:

Jon and Jane love each other. They recognize each other's strengths and weakness and they feel familiar with each other. They have been married for six years and have one child. They each work full time and though they are far from rich, they are not struggling. Not with money anyway. They have not had good sex in over a year. Nor have they spent much time together. Weekends are taken up doing household chores and taking care of their daughter. And they are fighting about lots of little things. Like who should take the initiative in making plans for the weekend, and who should do the shopping. And whether or not to buy a new front door.

And two bigger little ones: cleaning up after each other and cooking dinner. Jon leaves his work boots in the middle of the floor. And Jane trips over them every single night. And Jane does not ever cook. She will sometimes pick up take out, but even though she gets home an hour earlier than Jon, she is not interested in cooking dinner.

When they come in to talk to me, Jon is thinking about leaving. He does not know if I should help him stay in the relationship or help him to leave. Jane is clear. She wants me to help Jon stay. And move his boots.

Jane thinks: If he loved me he would move his shoes. He would know what I need. He would know what to say. I should not have to tell him. And when I do have to tell him he should only have to hear it once, and then he should know, if he loved me. And he would make dinner without a grudge because he knows how hard I work, and he would plan a great evening out for us once and while.

Jon thinks: I can't seem to please her. I must be missing something. I am tired of her being on my case all the time. I think it may be time to get out. I can't figure out why she wants to make this work if she is so unhappy. And why can't she make dinner? Wives should make dinner. I don't mind pitching in once and a while, but she gets home first, she should cook.

Time to be curious. Why so much resistance? Why doesn't Jon move his boots if it means so much to Jane. And why doesn't' Jane cook dinner at least a few times a week if means so much to Jon. And if Jane really wants Jon to stay, why doesn't' she just ignore the boots and produce a meal or two? And if Jon wants Jane to give him positive vibes, why doesn't he surprise her with a night out?

And why are both Jon and Jane not sure what to do? And why are they hesitant to find out? It took a year of no sex to get them to come to therapy, and they come at least ten minutes late for each session. More resistance.

And why isn't Jane willing to reward Jon with lots of good words, some attention and appreciation for all the things he does right. And Jon too. There are many good things that each could acknowledge about the other and highlight.

We are willing to teach and reinforce children, and reward them with prizes and assurances. Good parenting these days surely tips toward reward and reinforcement more than punishment and blame. Why not good partnership?

Sometimes partners need to hear things a few times before they get the hang of it. And some reward is needed to remind us to keep up a new behavior or positive change. There will be slippage when agree to do things differently. We need a lot of practice and reinforcement. That's human after all. And we all need to hear things in a way that does not sound like an attack or an accusation.

We are all Jon and Jane, I think, in small ways, in bigger ways, in our own relationships. We cannot catch each and every moment of uncertainty and indecision and understand at the ready what our hesitations are, or why we do or don't take the right course.

But we can find out. (yes, here it comes: talk, talk talk). But okay, not just talk. We can see to understand more about ourselves as we are trying to figure out our ambivalence and help ourselves and our partners toward better feelings.

Some questions for the stuck and curious:

-Is there fear here, somewhere? (not being loved, being good enough, important enough)

-Where do I get my ideas about communication from?

-What is stopping me from doing the things that will please him/her?

-What if I thanked him/her more often for the things s/he does that I like?

-What are my worst case scenarios if I give in and please him?

-What if I don't get back what I want? Why would that be so terrible?

-Where can I vent my anger and frustration safely and get new ideas?

-If I want to hurt this person, why?

-What beliefs do I have about what I am entitled too?

-What is my worst fear?

-How important is being right to me?

-How afraid am I of being too close?

-What do I need to get in order to do what is needed here?

-What is my objection to giving without getting for a while?

-What are my ideas about compromise?

-What are my ideas about love?

-Is there any benefit to how things are now? (do I like the fighting on some level, is familiar or interesting, or the only time I get attention or feel passionate?)

-What effect do we want to have? And Why? How will that help?

-What effect do we actually have? Why?

-Can I fess up to things that I am embarrassed or afraid of? At least to a good ear? So there can be some movement, insight and relief?

-How interested am I in getting to the deeper truth? What is keeping me from being interested and knowing more?

-If I don't want to know, why not? Could I guess?

Of course the answers may be buried deep in our unconscious, and in our history and patterns and past, but we can access them. Sometimes quickly, sometimes slowly, if we are brave.

We can have more than one feeling at once. We can be frustrated and still say thank you. We can be afraid and still back off. We can feel justified and still give in. We can agree to talk in a safe place and sort things out. We can be curious about ourselves and our partners. Even when we are hurt or angry or frustrated or frightened. We can study the problem and learn.

Sometimes we can't have both the wondrous drive to look at the foliage and the walk in the woods. There are times where we do have to choose one direction or the other. It helps when we know a lot about ourselves. When we are willing to get past the fear of knowing and being known, we can make progress. I have abundant hope for Jon and Jane.

Trauma Tool Kit

2009-10-09T08:08:00.000-07:00

How in the world do you define emotional trauma. It can be different for everyone. Unfortunately we have no shortage of examples of trauma today, emotional and other wise. Sometimes when people come in to talk to me, they come in because they have the (correct) idea that they can talk about anything and everything. That in my office their trauma is valid, even if somewhere in their mind they think that maybe its not, or that there are worse traumas in the world than theirs. Compare and despair. If you are suffering, than its valid. In my office I work with folks who have have survived various kinds of emotional wounding, physical attack, natural disaster and powerful events that have effected their functioning, outlook on life and emotional well being. The truth is that because everyone's make up and life circumstances are different, reaction to trauma varies greatly. In fact, what one considers traumatic can vary greatly.

A good friend of mine lost his wife more than a few years ago in a homicide bombing in Israel. After spending a few joyous weeks together in Israel, where she was finishing her teaching credentials, my friend returned to the states, where he was to await his wife's return in a few weeks. The day after he left she went for pizza and was standing directly behind the bomber in a crowded Jerusalem pizza restaurant when he detonated himself.

Tragedy, yes. Trauma? Certainly.

This past summer we joined friends on a rafting excursion down the Delaware River. As far as rivers go, the Delaware River is about as gentle as a grandma's arms holding a new babe. Really. Except that it is still a river. About halfway into our slow and drifty float, our dreamy reverie was interrupted by shrieks from behind us, about a quarter mile. The tube of our friend, which was carrying the father and a small boy of about four, snagged on some rocks and flipped over, sending the boy floating off. For about 5 seconds. Five very long, very frightening seconds. The father lost his grip and his glasses, but was, thank Gd, able to grab the boy's life vest before he was carried off down river. Gentle rivers still flow.

No tragedy. Trauma? Certainly. Especially for the mother who was watching from downstream.

Another angle. A couple, married 14 years, two kids. Contented days. Okay sex life, some money worries, but mostly life is good. She loves him. He loves her. They have the usual list of complaints and tolerances. But still they come together each night. Comfortable, familiar. Safe. (I know you see this coming). She one day finds, accidentally at first, (the real snooping will come later), a text from someone named Bunny.

At first, the wife is curious. Bunny? She actually forgets about it for a month (part of her just does not want to know, and part of her knows that in a million years he would never...). And besides, all the text said was "got your message." Probably a client.

Fast forward a few months to her walking in the door early from work one Saturday, through the back door, to overhear him on the phone saying, "I love you too, just give me some time. You are in my heart. "

Betrayal. Yup. Trauma. Yes. So what to do? Well, in each instance, and again, there are too many more, but I wanted to bring you the idea that symptoms of trauma, while they vary from person to person, can and do include: persistent intrusive thoughts, excessive thinking and ruminating, nightmares, recurrent dreams, loss of appetite, or excessive, difficulty concentrating, speaking, panic, confusion, excessive irritability, mood swings, fatigue, aches, pains, loneliness, feeling separate, frightened or guilty. And more. Of course, more.

Emotional trauma does not have to be the result of physical harm. Difficult break ups, loss, betrayal, can all cause emotional trauma. We don't choose to be traumatized, but we can choose to treat our trauma. We can use the trauma tool kit. We can aim to be Trauma Free. Its not so much about letting go, I think, as it is about moving forward.

Talk. To an understanding supportive ear. Talk. Talk. Talk.

Rest. Give your body and mind a break from the thinking. Tell yourself, its time for my rest.

Assure. Assure yourself that time and good care can and will bring healing and relief.

Understand. Grace yourself your reactions and learn about your own needs and processes.

Meaning. Keep an active list of the people and things, accomplishments that have meaning.

Accept. What happened happened. Trying to rearrange it in your mind will not undo it.

Forgive. This can be a long road. But forgive and live. Look for ways to let go of anger and resentment. Forgiveness brings a lot of relief with it. Keep yourself on the list of people to forgive.

Rely. On a power greater than yourself. Pray. You do not have to be religious to be spiritual.

Easy. Easy does it. Go gently with yourself and others.

Excel. Create. Do something new. Let yourself move forward. You may need to grieve for a while, but you can still create.

And please note: There is no hammer in the tool kit. Taking a look at your fears, your history, your place in events in your life is often very healing. But not with a hammer.

The guy who's wife was murdered created an organization dedicated to spreading kindness. The friend who's son almost went down river said a prayer for the victims of 9/11 whenever she started to think about the moment she saw her son almost lost. The wife who's husband was leaving created a website devoted to helping women repair their marriages or survive divorce.

You don't have to get big about it though. A neighbor of mine lost a business and a friendship a few years back. To her, it was a trauma. She suffered a long time from many of the above symptoms. But she is free now, she tells me. She says that she forgives herself for being so hurt, and so hurtable. She forgives her friend, for hurting her, and she has started therapy to learn more about how she can succeed and grow in new and creative ways.

Sometimes, trauma brings with it loss and grief. There are theories that say that the brain itself is deeply involved in how we absorb emotional blows and recover from grief. Check out my good friend Fran Schumer's article for the NY Times on the topic. On unending suffering and the brain.

Somewhere in our hurt psyches, we can tend to our brains, to our broken hearts, to our shocked minds. We can get help. We can. We can take a look at what our life has become if trauma and grief are ruling it. We can dive under the resistance to get help and take good care of ourselves.

Some Thoughts on Comfort, Self Knowledge and Change (and Therapy too)

2009-09-12T22:35:00.000-07:00

Difficult to follow a post on sex. But I am thinking about comfort. Which often times does follow sex, because good sex can be, among other things, very comforting. So maybe I am on the right track.

Lots of times we therapists and psychoanalysts spend a lot of time listening, as well we should, for patterns in peoples lives. For things that people do that repeat, unconscousiosly, situations, feelings, circumstances. When someone is stuck or suffering, we listen for things that usually don't serve them well, or well anymore. And we listen for the resistances, for those things both concrete (like a traffic jam) and emotional (like fear or love, or assumptions or ideas), and we look for actions (like coming late or talking about the weather too much) that are both communications about what someone needs and a clue to what is in the way of getting it. We study what is in the way of us learning more about who we are, and what we need and want. We stay curious about how to get it. We listen for obstacles to progress, obstacles to being able to talk more, listen more and know more. We ask, sometimes directly and sometimes indirectly to ourselves, so that we may study it, "what is in the way of you getting or having or keeping what you need/want?"

And we sometimes wonder "What would happen if you knew more about yourself? And what is blocking you from finding out? Or wanting to find out?"

The answer, in its simplest form, I think, may be fear. Fear of having to change, if we are not really ready. Fear of not being, or feeling safe. Fear of being judged, criticized, put down or minimized. Fear of being too uncomfortable. Fear that the process won't be worth it. Fear that what we might gain won't really be better than what we already have. Sometimes, underneath resistance is fear. Underneath unwillingness or hesitation is fear.

But the idea is that if we can figure out whats going on, and why, we can help folks create new paths. If they want to. If the want is just slightly bigger than the fear. We do accept the fact that we are shaped by our experiences in life, as well as our biology. And that lots of times, the road to better is not only bumpy, but its not all that compelling. Sometimes we are comfortable in our same ole same old. Its what we know. And that's fine.

The important thing, I think, in therapy and in life, when seeking to comfort, is to go gently. Sometimes it is beneficial to tell someone what we see, or what we think we see, in their communications. But while we are doing this, we also just need to listen simply. To just offer and provide comfort. And to know that providing comfort is a tricky thing as well. Especially when someone is in real emotional pain, or has suffered a trauma. (next post on trauma).

Sometimes its hard to know what exactly will be comforting to someone and how best to go about it. What is comforting to one, may not be comforting to another. But universally, I think, being understood is very comforting to most of us. That and having a very human connection. Sometimes comfort can create an intimate feeling, too intimate on occasion, so we therapists tread carefully here. But we tread.

It is comforting for some folks to learn more about their patterns and fears, how they protect themselves and from what. Sometimes, self knowledge is very comforting. And when someone has hurt us deeply, it can be comforting to understand what fears and motivations that person operates under. We may not be able to know exactly, but we might guess, if that helps us along.

A few years ago a good friend of mine suffered an emotional trauma at the hands of a business partner. David, we can call him, had come up with an idea that he thought would make a good business. He did not want to go it alone, and so took the idea to his friend Sam (not his name, of course). The two of them set off together on a path of mutual benefit. They worked side by side for many months to create and build the enterprise, investing heart, soul and money.

One day, Sam decided he wanted to go it alone, and told David that the partnership was off. David was devastated. David could not believe that Sam would do such a thing, they were close friends, partners,. But Sam was certain, and David was gone. When someone is clear, they are clear.

For many months after the split, David could not sleep. He could not eat. He was invaded by thoughts of his failed partnership, his lost friendship. He went over and over again his own mistakes, or possible contributions to the breakup. He went over the flaws in Sam's personality that made it so difficult to get along at times. And he went over the flaws in his own. But still he could find no comfort. He suffered financial loss, sure, but that was the least of it. He felt betrayed in the deepest sense of the word.

David called me one day, a few months after the split to tell me his tale. He was sullen and tearful, self depreciating and angry all at the same time. He told me his wife, my good friend, had had enough, she wanted his mood restored. She wanted him to get on with his life and create something new and good, she knew he could. And she wanted him to get my help.

We were too close for to me to work with him professionally, but comfort I could provide. That's always available. It wasn't complicated. I listened. I listened attentively and soothingly. I asked good questions about his pain, and his choices. I wondered with him how he has survived hurt and heartbreak in the past. And which feelings were the most painful (the anger and betrayal, he said. And his own possible mistakes and oversights). I asked him what he wanted to do with his pain, to hold on to it for a bit, or to let it go someday. He was not sure. We acknowledged that sometimes pain needs to linger until its done. He did not feel quite willing just yet, to let it go. Even if he could. And then I wondered with him whether he may like to talk to someone who was less close to him and to his family. Someone who might offer him comfort and analysis. Someone who might listen to the pain behind the pain.

David told me that he thought a duck was a duck. That what happened to him happened because of Sam, and his oddities and unreasonable personality. I asked if he was sure that was all there was to the story (after all, he did tell me he had made some mistakes along the way too. Could they have contributed to the problem?). I asked if it were possible that getting relief, comfort, whenever he should want it, might necessitate a look inside as well, a little deeper. Maybe a look at how he got into such a bad deal, or how he put so much faith in someone who turned on him. Or what fears of his own may have been gurgling beneath the surface, and added to the turmoil, to his reactions, and even to those of his partner.

He was open to this. To studying the situation. Even this amount of talking seemed to bring hope and the prospect of relief. And we both agreed that any efforts to unpack the problems, or look deeper had to be padded with comfort. We do have endure painful thoughts and feelings sometimes, in order to let them pass, in order to get to know deeply, our own resiliency and passions, and our own resistances and character. But we don't have to go at it hard or head on all the time. In fact, David's tendency toward urgency and intensity may have contributed to his problems with Sam.

So David got me thinking about comfort and balance, about obstacles and accomplishments. And about the idea that taking a look at yourself can bring comfort, but it needs to be done gently. And about how very deeply we connect first to knowing we are human and that we make mistakes, and that we can tackle trauma even, when we know we not alone.

That in itself can be hopeful and comforting. And for those of you want a treat, on the subject of comfort, check out this interview with the wonderful and very human Anne Lamott, author and fellow traveler, about life, her many books, and on humanness, honestly and survival.

There is comfort in knowing that all humans make mistakes, act impulisivelyat times, have fear. That we can bear some discomfort in order to have more comfort, more grace, and better feelings. We can hurt. We can learn. We can heal. We can stay safe. Even when the trouble seems to linger or come from our own mind, there is comfort in telling our story and growing gently toward a better understanding of ourselves and our world.

Honey, I'm in the Mood

2009-09-04T09:38:00.000-07:00

What in the world is the connection between sex initiation rituals with your partner and emotional pain? Well, this: giving and receiving pleasure nourishes both body and soul, and can glue relationships together in the most precious ways. And this: when it comes to sex, women want to be approached in a way that makes them feel loved, cherished, valued, appreciated, understood, sexy and uniquely important. Uniquely, uniquely, important. Men just want to be approached.

Okay. I know, it's a generalization. And may seem like a tall order. But bear with me on this one. Because I hear about this all the time. And we know how important good communication is, both for good sex and in general. And I know that the wrong approach can cause pain. And trouble can spiral from there.

Often just the act of initiation is enough to reassure a man, to turn him on, open him up and give him the good feeling or feelings he needs. But for women, the verbal warm up, or the emotional connect that leads up to sex is often vital to creating the right feeling, mood, interest or arousal.

Kissing is a great lead in for many women. But not just any kissing. Tender, passionate, well appointed, "I love you and want you" kind of kissing. Men are more willing to have sex without kissing, but most women say they wouldn't have sex without kissing. (from Psychology Today, August Issue, p.45). I think that women prefer kissing as a warm up to good sex because its attentive and women interpret kissing as a way to connect emotionally before sex. Emotional connection is a strong stimulant for women.

Most women in committed relationships accept the idea that they will not always be in the mood. They are fine, even glad sometimes to have sex when their partner needs or wants it, knowing that the right mood will come along again at some point. That there are many different kinds of sex, and it does not always have to be love making. And that for men, often times, sex is what stirs emotional closeness. But for some women, well, more than some, the desire to be made love to usually trumps the desire for sex. So when a man initiates sex more often than love making, the emotional message or communication can get scrambled and feelings may get hurt. If it seems like the message is, "I want sex," or "I'm horny," rather than "I want sex with you," or "I want you," then a woman may experience a feeling of sadness or loneliness, instead of desire or arousal.

While women cannot always expect their man to hit the right note, there are a few basics. And while women, especially in a new, or new-ish relationship will often accept approaches that they may otherwise not like long term, it does help the relationship reach new levels when partners are on the same page about how to start.

And sometimes, the approach can indicate a lurking, but undiscussed feeling or issue in the relationship, or and again, can create one. So what's the key? Well, you know me. Talk. Talk. Talk. Listen. Listen. Listen. To each other. Doesn't have to be in the moment, but at some point.

Consider this. Both partners are at work all day. Its late at night, both are tired. Man looks at woman and gives "the look." You know the look. Its his unique look, but its still "the look." And she, having had a long day, really does want to connect, but is in the mood for some love, not just some sex. Maybe she wants to talk first. Maybe she wants to be held, kissed, told she is beautiful. Nothing insincere, just some "we time" first. Then some passion. Emotional connection first, physical second. Yes, I know we've said this, but it bears repeating, that men feel the connection more often through being physical first, and women through the emotional, the verbal. We need lots of gentle reminders so that we can take good care of each other and minimize the risk of rejection and miscommunication.

In my office, it's not even so much the romance that women talk about with me, its the feeling. The feeling of "us-ness," and of being valued and connected and desired that is often experienced as missing and emotionally painful.

When it comes to initiating sex, some one liners can be emotional bombs. Like "Want to get naked?" Or "Look what I have for you." And while sexual joking, teasing and even raunchy rousing can have a solid place in a relationship, most women prefer this to be the exception, not the rule, and find it more okay once sex is happening, but not necessarily as a lead in or turn on.

What happens when an initiation attempt bombs is usually that the man feels rejected, dejected and sometimes even stupid. And sometimes angry, frustrated and confused. This can lead to more emotional distance. And if things really spiral, sex can become less frequent, awkward and less intimate. In committed relationships, sexual problems cause emotional pain.

Men can rarely go wrong initiating love; sex most likely will follow. But initiating sex may not lead to sex, or at least not the kind she wants. And when she gets the kind she wants, you both get the good feelings. And the relationship grows and grows.

Many couples find it tricky to talk about sex, and about how they would like to be approached. The objections to discussing things are many. We humans don't want to spoil the spontaneity, or have to teach or train a spouse, we would rather hold out for bad or awkward feelings to pass, tuck them away somewhere, pretend it's not such a big deal, or hold out for some miraculous understanding to wash over our partner. But closeness, emotional and physical, often requires words, and words that convey love, attention, attachment, interest and connection. Words that turn on, arouse and invite. Words that help lead to more appealing action. There are many good ways to ask for and explain what we would like without ruining a mood, or hurting a feeling. There are many good ways to bring a partner closer. (More on that someday soon.) We have to be willing to go there. Because where there are good kind words, there is always hope. And there is almost always better sex.

The Dangerous "Yes But You..." Disease

2009-08-18T08:08:00.000-07:00

Consider this: Jane and Jon have been married for three years. They generally enjoy each other's company and companionship and get along well. They are hard working, saving for a house, and maybe kids one day. She likes to take day trips to see interesting things on the weekends. He prefers to chill around the house. Maybe mow the lawn and play some ball with the guys. They work it out. Overall, things are fine. But its just that something subtle is brewing. Its sort of like a small hum. Their sex life is pretty good still. It has slowed down a little bit over the last year or so, but no worries, really.

Jon is a mellow guy. He doesn't talk too much, a sharp contrast to Jane's pretty constant chatter. In fact, sometimes, its not chatter, its more of a running commentary on her work, her family, her friends, her die hard belief in protecting animals. Jon actually likes Jane's banter most of the time. He found her interesting at first, and since he does not have a lot to say, he does not mind it that she fills the silence. And Jane does not seem to mind that Jon is a guy of few words, and fewer still, analyses of life and relationships.

Fast forward six years, one kid and one on the way. A slower than slow sex life now and that small hum has turned into an annoying buzz. Neither can put their finger on what it is, but they both hear it. Jane wonders what it is that wrong. She wants Jon to say more, talk more, emote more. She wants an emotional connection. Jon still listens to Jane's banter, but more and more he feels like he cannot say anything real to her because 1) her first response is usually negative and 2) she will argue him under the table if she does not like what he says.

Jon, who never really was big on conversation, feels both defeated and frightened. He loves Jane, and he enjoys her. And he would actually talk more to her about his own feelings and ideas if he felt safer, if he did not think she would immediately disagree, or present the opposite side of the issue. Or worse, yet, leave him. He somehow knows he fears this, deep down. And he is afraid to hurt her. He loves her. And he is grateful to her for being such a good mother and bearing his children.

So one day, when Jane tells Jon that she is not happy in the marriage and wishes Jon would open up more (a phrase that ranks high on a man's most annoying statements list), Jon, with great struggle, decides that he is going to brave it and tell Jane a truth about herself.

"Jane," he begins, "I find it hard to open up to you because you always seem to argue with what I say, or your first response is negative...." (Jon is looking at her tentatively and with hope and fear, and, surprisingly to him, eyes full of tears and an ache in his throat)...and here is what comes next:

Scenario 1: Jane (feeling resentful and angry, hurt and defensive, automatically sprays like a skunk, "Yes, but you never really listen to me, you have no idea what I need or want and you don't understand or have anything real to say. You would rather watch TV than listen to me, you never initiate anything except sex, and I hate how you do that. "

Okay....so you can imagine where this is going. And just to let the therapist in me mention that yes, and okay, we could, unpack here, all the reasons why Jane is Jane and Jon is Jon, and all their ideas about marriage, character and communication, but that's a therapy session or book, not a blog post, so I will leave it for now....

Scenario 2: Jon says the same thing...and Jane says: nothing. for a whole minute. She still feels hurt and angry and defensive, but she stays quiet. And then she says: Thank you for telling me. That couldn't have been easy. I did not know I come across this way to you.

And then Jon says. "I don't want us to grow apart. I like us. I love you."

Its not always so simple...but you get the drift. The Yes But You disease can be a relationship killer. It kills friendships, marriages, business partnerships. The good news is, its highly curable. With a bit of work and an open mind.

People offer suffer an enormous amount of emotional pain when trying to be understood by someone who has hurt them. Or trying to work out a difficult relationship. Its hard to own up to your own stuff, or to learn about how your partner experiences you, especially when you are pretty clear about what they do wrong. And especially when you are hurting, or have a tendency to be very hard on yourself, and not allow for human mistakes without going into self pity and despair (next post on this).

But when someone is brave enough to tell you what is in the way of the relationship being successful, you have to be brave enough to listen. You may not agree, but its always a good idea to try to hear what they are telling you before you spray. It may redirect you future, and leave you so much better off than you could ever imagine.

Surviving Break Ups or What Happened to Me?

2009-08-04T07:53:00.000-07:00

"I don't know why they call it heartbreak. It feels like every other part of my body is broken too." ~Missy Altijd

It seems to me that when folks come through my door looking for help healing a broken heart, the whole of their face is a question mark. "What happened? What happened to me? How will I survive this? How will I function like this?" "Will I ever feel okay again?" One my readers recently emailed me and asked for some ideas, nothing heavy, just some thoughts on functioning while in pain. While in the aftermath of losing something - a relationship, and someone, who you love.

More questions too. "How do I grieve someone who is not dead. Who is walking around somewhere on this green earth, looking up at the same sky, getting caught in the same rain?" Maybe even living in the same house that was once "ours," taking care of the same kids, pets or projects. How do you also grieve all the little, and not so little, satellite losses. Places you used to go, jokes you used to share. Even, in our age of tech, designated ring tones. All the reminders, all the loss, and all the longing. It can all seem like too much.

"Forget about moving on. How do I even move?" writes one visitor to my blog. And "Forget about letting go, how do I even let up on myself?" I keep thinking about all the mistakes, the would haves, the could haves, and the if onlys."

There are many different kinds of grief. But broken heart grief, especially when you are not the one who wanted out, ranks way up there on the pain register. So first things first, I think. And easy does it. When you are in the first stages of grief, its hard to believe, or even fathom, that time itself will most likely help shape your pain into something livable, bearable, breathable. And that while you may never really forget, you will actually feel well one day, and interested in life again. Joy will return and you will get better.

There are some folks who do stay stuck in grief for a long time. Longer than long. And for this kind of grief, extra help is needed. Not to let go, or to forget, but to get interested in life again, to not sacrifice a good future because of a painful past. Those who also struggle with addiction, depression, or anxiety sometimes react to grief in more severe ways.

Perhaps one the biggest pieces of losing a love is losing part or parts of yourself. And knowing, only a little, about what really happened and why. Coming up for air amidst extreme sadness can seem impossible sometimes, but taking good care of yourself is always the way to go.

And underneath all the usual survival advice is this: Talk. Talk to someone who can listen gently. Talk to someone who can help you unpack what happened, at a pace that feels safe and sweet. Talk to someone who's voice feels like gauze around your insides. Talk to someone who can help you find yourself again. Talk to someone who can help you see your side of the street and learn a bit about yourself, both your needs and your character, so that you can grow forward and not repeat things that don't serve you well.

And if anger is a piece a of the pain, then talk about that too. Unexpressed anger can be toxic to the body and soul. Get to the bottom of the anger, which is often about fear, and sometimes about betrayal, no matter how long it takes. Give yourself permission to live in the meantime. Focus some time each day on someone else, your kids, your friends, a stranger. Giving can be healing.

Some good attention to the subtle but powerful thoughts playing in your head can help things along. If, in addition to sadness, there is a quiet but repetitive and convincing tape in your brain telling you that you are worthless, hopeless, stupid, pathetic or awful, or that you will never love again, all is lost, you can't survive this, that you must or will hide, shrink or worse, then you know that you've got to listen, to answer back. If that voice is attacking all that you are, and all that you have and do, then you have work to do. Acknowledging and answering that voice is crucial to surviving breakup pain and finding yourself and your life again.

Emotional pain can rival and trump physical pain at times. So we have to access all our possible resources. And employ the usual roll of "do's and don'ts" for healing. That is when you are ready to heal. Sometimes we need to hang to the pain for a while. But we also need to let some light back in.

It is hard to accept things as they are when pain is coloring everything. But I think a gentle note to yourself: "okay, so this is what it is right now," can help you turn the corner and walk in a good direction towards better feelings and better days.

There is more, of course, to healing a broken heart, but you can agree somewhere in your psyche to join the ranks of the walking wounded and take care of your responsibilities, and not slip away into the dark.

Alive and Messy

2009-07-22T19:15:00.000-07:00

A friend of mine knocked on my door last Saturday, hoping to have my ear for a few minutes. She was struggling with a decision about what kind of help to seek for herself. She was in the middle of a self described "mid-life career crisis." She was in pain over it.

Her husband is not a very motivated guy, and while he brings home a decent paycheck, he is not interested in advancing their financial situation. If they are going to be able to help send their two kids to college, or stay in their house long term, it would, seemingly, be up to her to pull in some extra bucks.

This part she did not have a problem with. She has long since accepted that her husband is not a ladder climber. A self described plodder, he is not enough in touch with his own aggression, or blocks to it. He is not going to lead the way financially. He is (often irritatingly so) content with his desk job. My friend, however is a bit more driven. She has a host of anxieties, and more than a few hungers. While this has sometimes gotten her into trouble in the past, by way of untamed addiction and restless indecision, she is successful at her day job. Though she herself feels like she a bit of an under earner, and now has a real wish and drive to overcome it.

She is altogether too sleepy at her current job, she tells me. And she is now ready to deal with herself and her own quest for something more. The director of student programming at a prestigious private high school, she wears many hats. But she has been doing it for a long while, and she wants a change. She wants to be a writer. Her dream, she tells me, is to quit her job, and immerse herself in the world of the written word. She wants to hammer away at the keyboard and put all the things she has been doing and teaching and experiencing with her students these last 15 years into articles and essays, reports, reviews, stories and poems. She wants to see her name under titles, on glossy pages. No Internet publishing, she wants to feel the page with her name on it between her fingers. She wants to be read. But she has no idea how to do this without tossing her current income out the window.

Yes, she knows she could start slow, but she does not want to. She wants to quit and run. She wants a total, abrupt and jarring statement about who she is and what she is going to do. She wants her desire to lead the way. And it she does not mind if it will be messy.

What does she want from me? She just wants someone to know that she is thinking about this. That she may actually do it. She may leave her kids to find scholarships. Maybe the house will have to be sold and replaced by a nice little apartment. She wants to know that she could do this. She does not yet know if she should, but she could.

And she wants to live her life fully aware that she has choices. That she knows what the choices are. She thinks there is freedom in this. That there will be relief of some kind for her emotional pain. The pain of feeling trapped, stifled and not creative. Of not accomplishing something that she really wants to accomplish. And the pain of not feeling like she has possibilities. Somehow, again, knowing she could seems to lift the heaviness, open up the ceiling and see the sky.

And she wants to know that I don't think this is crazy. And that I will help her to tolerate all the feelings that may come along with tossing her stability in the air and changing up her life. Of course she knows that her actions will effect others, that she may not exactly really want to act recklessly in regard to her marriage, or her children's future. We are not talking about the mid life proverbial race car purchase, after all.

No matter what she chooses, there will be feelings to tolerate. Big ones, at times. Down any road, there will urgencies and disappointments, loss and fear. She knows that some of these feelings are familiar themes in her life. That somehow, even in their difficulty, the bad feelings have kept her feeling some kind of safe. But now she wants to talk about a new script. Perhaps to learn to tolerate new feelings, some glorious, some not. She is not sure. And that too will have to be tolerated...the ambiguity of it all.

There is much hope, I tell her. Its good to be with her in her confusion. Its okay with me.

Toward the Pain or Living the Life I Have Always Wanted to Live

2009-07-05T20:40:00.000-07:00

The most exhausting thing in life is being insincere

~Anne Morrow Lindbergh

I recently had the (good?) fortune to run into an old friend. We got to chatting, caught up on where life has taken us these last few years, and where we would like to be. She told me that finally she feels happy, joyous and free. That she is living the life she has always wanted to live. Her kids are growing up, requiring less of her than they used to. No diapers to change or baths to give. Meals run themselves pretty much and the sports schedule is at a minimum.

She is working for herself now, consulting and freelancing, with plenty of time to write, her passion, as it turns out, and take long walks with her husband. For about 39 seconds (okay, 2 minutes and 23 seconds) I was rip roaringly, unabashedly, wholly and completely jealous.

What does this mean, I am wondering. "Living the life I have always wanted to live." I wanted to know. Does this mean she is happy, like, all the time? I, who, am in the business of understanding people, helping them understand themselves, their desires and wishes, hurts and fears, and unpack what it is they want in life, from life, was baffled. (As well as momentarily green.) Does this mean that she has very few obligations, or financial worries? Or that she does not mind the ones she does have? Does it mean that she does not struggle with any bad feelings, have any difficult relationships, or questions yet unanswered about herself that keep her up at night?

Does she get along well with everyone in her life? Is she no longer burdened by other people's pain or the troubles of the country or the world. Is she not worried about the two journalists who are trapped in North Korea or Gilad Shalit? Is she free from addiction? Has she accepted her vices and made peace with her limitations? Does she no longer look at herself in the mirror with a critical eye, or lament that she may soon be going grey? Are her current accomplishments satisfying enough, and future ones only icing on an already rich cake? Did she have a gratifying and satisfying sex life? And a spiritual fitness that meets her own ideas of connectedness with the Gd of her understanding?

Or is it all false evidence appearing real? Am I comparing my insides (and almost everyone else's I know) to her outsides? After all, its not often someone tells you that they are feeling so well, overall, and specifically. Its not often I meet up with someone who seems so, well, determinedly content.

I did not get the idea she was being casual or conversational. Or boastful. I really thought she meant it, deeply. So I asked, and she explained.

She said that she has always had a difficult default setting in her brain. Her thoughts, feelings, ideas, always seem to go toward the pain, toward the fear, toward the not. It was wasn't so much a glass half empty problem, or an issue of not enough gratitude. Nor did she feel she had a block against focusing on the solution rather than the problem. It was, she explained, an historic comfort, a familialiarity with sitting psychically in some sort of deprivation, loneliness and sense of being misunderstood and unsupported. Perhaps because of biology, even. If not also family history.

She said that she has become aware of this, and of her own resistance to letting go of what does not work in her life, and going toward what does. She said that she became willing to take a good look at what her motivations in life were, and what she was really aiming for, and in small ways, she said that she has become a lot easier on herself and those around her. And that she gave herself permission to figure out what she wanted to be doing with her time, and makes sure that she does at least some of those things each week.

I know, it sounds a bit self-helpy. But I felt better after hearing it. I had started to think she found the golden ticket, and that it was the only one.

I think that when you are hurting it can look like the whole world is living the life they want to live, and you are stuck in the dense fog of pain and hopelessness. But I think we can spin our stories to end better. We parted in good spirits, my old friend and I, after a somewhat heavy street corner conversation. But I was glad she was feeling good about her life. I know she did not always have it so easy. And that there is something to be said for finding yourself and gracing yourself and saying so.

Don't Ask, Don't Tell (yourself): On Honesty

2009-06-22T15:34:00.000-07:00

"If a thousand old beliefs were ruined in our march to truth we must still march on." ~Stopford Brooke

"I tore myself away from the safe comfort of certainties through my love for truth - and truth rewarded me." ~Simone de Beauvoir

I couldn't decide. So I've brought you both quotes. Here is what I have been thinking about lately: Being honest in therapy. Being honest with one's self. Being honest with G-d. And of course, for all the couples I work with, the pros and cons of being honest with each other. Sometimes honesty hurts, or we think it will. And since, I think, honesty does not always come easy or fast, we need to be honest about that too. About the fact that we don't always know what the truth is.

That there are different kinds of honesty. There are the facts, reality, as it is. And then of course, reality as it seems. There is emotional honesty, which sometimes, often times, actually, takes a bit of psychic exploratory surgery to discover what feeling(s) is really present. And there is very real and understandable problem of just not knowing what the truth really is.

So I am thinking about all the layers of the onion. That here, in the therapy room, is the place to say everything. To get curious, to be willing and brave and interested in the truth. Even if the truth is subjective. I suppose we could debate (and many have and do) the use of knowledge of the truth...does it really set you free? Does it really cure your addiction, relieve your rage, send the right message to your spouse? Release you from the trappings of your past? Does knowing how you were shaped and influenced, what effected you, how and why, really lead to progress and better things for your present and future?

Does unpacking your memories, facing your fears, fessing up to angers, resentments and desires really have a benefit? What if you could really get good glimpse of your unconscious? Would it matter? What if you could give yourself permission to really get to know yourself, flaws and assets, bumps and bruises, urges, wishes and secret longings?

The truth? I don't really know? How can we know this? But I think, honestly, from the therapist's chair, that honesty, at least in here, in my office, pays life quality dividends big time.

I am not talking about confession. I welcome it if it helps, but its okay with me if you are drinking a pint on Friday night after your spouse has gone to sleep, and you just can't seem to tell your sponsor. Or you really are spending a lot of time with the guy in the office two doors down, and you promised your partner you don't talk to him anymore. Or that you really watch Oprah when you work from home.

You can confess all you want in my office, I am listening. It helps to unload it, and this is a good place to do it. But. And. What next. Therapists don't have collars. We have mirrors. If you' d like. And hopefully a sense of when and how to use them.

Most people come in to get relief, to understand some things about themselves, about life, about their past, how it affects their present and future. How to have better. Better love, sex, money, serenity, sense of self, direction, self value, connections. Better.

Honesty, honestly, (makes me want to sing that old Billy Joel song), is sometimes a slow riser, like the sun, but I do think it brings light, to dark days, dark moods, dark lives. Even if the ideas are just guesses sometimes, even if we have to live with, or settle for, workable true enough ideas or insights. Even if, and since, in therapy-speak, not knowing the truth, or wanting to know the truth is a defense, and we respect and even protect defenses, unless and until they are no longer needed.

Its just some food for thought, that being open to learning about your own truths can go a long way, in here, out there. Its not always easy, so I tend to go lightly sometimes, but I believe its worth the go. That there is a benefit, and that honesty's close friends forgiveness, engagement, and relief and acceptance are always close by.

Passion

2009-06-01T14:29:00.000-07:00

"Don't ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive." ~Harold Whitman

Okay, I am not advocating selfishness by bringing you the above quote. I am advocating interest. In what makes you tick. And you can always use that to give back to the world.

We all want to have passion at least somewhere in our lives. Some are afraid of it, and go to great lengths to avoid it. Some are afraid to live without it, and go to great lengths to create it. And, not to be confused with hunger, desire or drama, passion or lack of it really is what brings many people through the therapy door.

Some of us want it in our friendships, some want it in our careers, and most of us want it in the bedroom. We are frustrated, despondent, depressed even, when we feel that we have gone too long without it. But we don't often know how to create it. And we don't know how to make it jive with serenity and contentment, with order and routine and acceptance of the normal ebb and flow of relationships and jobs.

I see lots of attempts to ignore passion, and lots of attempts to find it. In the eating disorder community, we don't talk about passion nearly enough. And I see many folks confusing passion with compulsion and competition. Or letting passion turn into compulsion or competition.

And its often about squelching hungers. Sometimes there is a deep seated fear that knowing what you truly hunger for will shake up your world. Or someone else's. Or that you will not be able to have what it is you really want, or what really lights you up. Or that you will in fact be consumed by. The refusal to know your passions, the fear, is a common experience of many who suffer from eating disorders, as well anxiety and depression.

In the therapy room, passions of all kinds are welcome as a topic of discussion. They can be ushered out into the light and studied. There is no need, often times, no mandate, to act on them, but just to know them, to talk about them, to not squelch them back down inside - out of fear. Good decisions can be made when one is passionate. Passion does not have to be impulsive or clumsy, or hurtful or forceful. It can be life giving and useful. Quiet and steady.

The point is this: lots of energy often goes into to avoiding knowing ourselves. We may even fear we are dangerous in some way. But I think the danger is in not talking about passion. I think that depression and anxiety and eating disorders are all well treated when we put passion into the picture and get to know where it lives in us and for what or whom. Our relationships usually benefit as well. For all the attention we give to unpacking panic and depression, communication difficulties and addiction, we should not forget to weave passion into discussion and learn what it means to us, what ideas, fears, images, memories or feelings the word itself brings up. And then we can use it to move forward toward whatever it is we are seeking. We can use it to have more what we want and be more content with what we have.