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What to Expect from Couples Therapy

Instagram and Facebook would have us believing that every marriage is happy and perfect. When we fall into the social media trap we may believe that our marriage is the only one that needs work. Relationships are hard. They take work and maintenance to keep it running smoothly.

When two people join into a relationship they may feel they have everything in common, birds sign and the sun shines. However, we soon start to notice the clouds, the birds become annoying and the commonalities may start to become misaligned. These misalignments can drive disconnection, breakdown in communication and become the foundation in which resentments start to build.

How Therapy Helps When the Relationship Starts to get “Boring”

Therapy allows for space in which these things can be addresses. When you put the work in, you and your partner can become that couple longingly looking into each other’s eyes.

When to Go to Couples Therapy

We have all heard the saying “Nothing worth having comes easy.”  The problem is that at the beginning of relationships, it can often seem effortless – we let things go because everything else is going good. As these things build up over time, we wonder where the sunshine and rainbows have gone.

The Need for Relationship Check-Ups

We have regular checkups for physical health and other things in our lives and don’t think twice. We have preventative maintenance, annual checkups, and routines to keep other aspects of our lives healthy.  However, many don’t consider couples therapy until the relationship feels unbearable.

Don’t Put Off Seeking Help for Relationship Questions or Problems

Putting off problems is not how we fix them, that’s how we let them get worse… plumbing problems, health problems, and even relationship problems all should be dealt with early and before the problems get out-of-hand.

Does Couples Therapy Work?

Couples Therapy As Preventative Maintenance

Many people are under the impression that you go to therapy when something is wrong. Yes and No, while therapy is a great place to learn new skills, learn effective communication and productive ways to have conversations.

“Couples Therapy is Also a Great Idea When the Relationship is Going Well!”

However, couples therapy is also a great idea when relationships are going well. When a couple enters therapy without issues at hand the therapist can help the couple dive deeper and allow the couple to gain a better understanding of one another, allowing for a deeper connection, and working through hurts and frustrations with one another as a team instead of at each other.

What Should I expect from a Couples Therapist

hen finding a therapist to work with you and your partner, there are somethings to keep in mind.  Is this therapist someone we both feel like we can open up to and trust? Not every couple’s therapist is a great fit for every couple.  If one of the members of the couple does not feel they can be open and honest with the therapist, you may want to keep looking.

Couples Counseling in Mesa Gilbert Arizona

Does Couples Therapy Work?

Couples Therapy is 100% More Successful Than Ignoring The Problem. Experience has shown therapists WHY individual relationships fail or succeed. Much like medical professionals study individual “cases” to learn how to treat biological problems, therapists employ therapies that have shown success in wide selection of individual cases. Just like going to a doctor when you are sick gives you a better chance of getting through the problem comfortably, couples who recognize and treat their problems with the help of a therapist have a better chance of getting through their problems comfortably.

Therapy and Privacy

Does the couple’s therapist have a “no Secrets” policy? At times during couples therapy, you and your spouse may be asked to meet individually with the therapist. In order for each member of the couple to feel equally aligned with the therapist, they must trust that the therapist is not holding onto secrets for the other member of the relationship.  When there are issues that you or your partner need to process but are not ready to share individual therapy should be considered.

One Therapist, Two Patients Seeking to Work as One

Can the therapist hold space for both you and your partner? Holding space for others feelings is one of the biggest jobs of a therapist.  A couple therapist must be able to hold space for both members of the couple. Even during times when the emotions are at different ends of the spectrum.  Can the therapist allow for feelings of sadness, hurt, fear and the room still feel safe for you to continue to share feelings.

Tips for Finding a Couples Therapist

A couples’ therapist works from a model or has a philosophy on relationships. Learn what model your potential therapist uses and if this is a model that both you and your partner believe in.  If you are looking to learn communication skills, discuss this with your therapist. If you are looking to dive deep and understand where you and your partners emotions derive from, let the therapist know this is what you are looking for. If a couple is looking for the Emotional Focused Model, but end up with a therapist who uses a solution focused model the couple may not get the results they are hoping for and walk away feeling frustrated.

Discuss your Motivations and Commitment to Therapy as a Couple

Commitment level is also something to talk about with your partner.  Have an understanding as to what each of you are hoping to gain.  Are you both looking for a deeper understanding of one another, learn communication skills, or to try and change the other person? (No, that last one doesn’t work) But if that is the motivation behind attending therapy it is the best that all parties involved know.

Also, what is your commitment to the process. Are you both willing to put in the time and make therapy a priority for the weeks and possibly years that it can take to get a relationship where you want it.  When you are bringing up past hurts and finding new ways to communicate those hurts, therapy can leave one or both of you feeling worse before you feel better. I often explain the process to couples as imagining a wound that has been open and not tended to for years. This wound has never been given the opportunity to heal properly. Right now, that wound is sore and festering, it may hurt to look at let alone touch. The wound is headed in the direction of infection; possibly a terrible scar will form.  Therapy is the process of cleaning out that wound and setting it on course to heal in a healthy way. While it may still leave a scar, it will be a scar that can be talked about without the soreness and hurt that were originally there when the wound occurred.

Arizona Relationship Institute Has a Number of Therapists — Each With Their Own Unique Talents, Specializations, and Personalities

Let Us Help You Find the Therapist that Matches Your Needs

Couples therapy can be an amazing tool for couples to reach a variety of goals from communication, deeper understandings of one another or exploring desire discrepancy.  Knowing what it is that you want for your relationship will allow you and your partner to find a couple’s therapist that will help you reach those goals and to have the loving relationship you deserve.

Mismatched Desire in Couples

Mismatched Desire and Mismatched Sexual Libido Between Couples - Arizona Sex Therapists

At some point, most people in romantic relationships wonder “Why was it so easy to connect sexually at the beginning of our relationship? It seemed like we were on the same page! Why does it feel so hard to connect sexually now?” Many couples seek out counseling because they are in conflict over the frequency of sex in their relationship. The term “sexual desire discrepancy” was first used by Bernie Zilbergeld, PhD to describe couples who are experiencing differing levels of sexual desire due to the inherent nature of each individual rather than as the result of physical, psychological or sexual pathology. In other words, every person has varying levels of sexual desire on any given day, therefore, sexual desire discrepancy is normal in relationships.

What Is Sexual Desire?

Sexual desire is defined as the thought and/or feeling of urgency that motivates a person to seek out sexual satisfaction. Sexual desire changes throughout one’s life span and can be influenced by many factors such as the birth of children, the death of a loved one, changes in hormones due to aging, changes in financial status, job relocation, mental health issues, how a person feels about their body, trauma, conflict in the relationship, early messages about sex, and the amount of stress in one’s life. Suffice to say, outside issues most certainly have an impact on a person’s desire for intimate contact.

Low Sex Drive & Sexual Desire Disorders

Although differing levels of sexual desire IS normal, the way couples manage their expectations can either strengthen or harm the relationship. Research by Frost and Donovan (as cited in Buehler, 2021) indicates that when partners experience mismatched desire, it can lead to emotional, behavioral, and cognitive distress. Therefore, sexual desire discrepancy can be a real problem for couples.

Help for Couples with Sexual Desire Problems

Cultural myths perpetuate the belief that women experience low desire more frequently than men, but a study by Mark and Murray (as cited in Buehler, 2021) indicates that men and women report being the lower desire partner equally. Furthermore, studies shows that when couples are satisfied with the overall quality of the relationship, desire discrepancy is seen as a minor issue, but when couples are dissatisfied, mismatched desire can become a painful problem.

When Couples Have Mismatched Libidos

Navigating mismatched desire in a way that honors each person’s needs is an ongoing practice. Usually, the person wanting more physical contact feels unwanted and undesired while the lower desire partner feels pressured and guilty. Learning to operate as a sexual team often helps decrease negative feelings in the relationship. Pressure and blame are reduced when couples approach sex from this perspective. For others, understanding the differences between the male and female sexual arousal system can help foster a greater sense of awareness of each other’s needs. Identifying what each person desires before, during and after a sensual encounter is often different for men and women. Additionally, switching from a performance model to a pleasure model of sex allows couples to expand their sexual repertoire while modifying scripted patterns of lovemaking. Finally, adopting new sexual communication skills permits couples to once again risk and reach for their partner, even when hurt feelings may has caused a couples’ sex life to stagnate.

Sexual Communication

The truth is, we are hard wired for connection. During pleasurable intimate encounters, the body releases feel good chemicals like oxytocin, dopamine and endorphins. These chemicals create a feeling bonding between partners. To care for ourselves and our loved one in an intimate manner is sacred and necessary. Every human being deserves to feel secure and intimate physical connection is one way to create that sense of security.

 

*Buehler, S. (2021, May 12). Clash of the Sex Drives: Helping Couples with Mismatched Desire. www.learnsextherapy.com

Love Types: How Personality Influences Attraction 

According to Dr. Alexander Avila, our personality type determines the people to whom we are mot attracted. It also determines which people will be most attracted to us. Essentially, when two people’s personalities are well matched, they are more likely to experience passion for one another, enjoy each other’s company, and work well at creating a life together. In his book, “Love types: Discover Your Romantic Style and Find Your Soul Mate (Avon Books,1991),” Dr. Avila explains how the 16 personality types from the Myers-Briggs personality profile impact our love lives.  

There are four main dimensions of personality: 1) Energizing, 2) Focusing, 3) Deciding, and 4) Organizing. Each of these dimensions is divided into two opposite styles. Each person tends to operate predominantly in one of these two styles more than the other style. The unique combination of your styles on each of these 4 dimensions is your personality type. For instance, someone who is predominately introverted, intuitive, feeling and perceiving would be type INFP. The theory is that of the 16 possible personality types, certain types pair well with other types and have a greater chance of being happy together in a long-term committed relationship. So which personality type are you? And which personality types are most likely to be a successful match with you?   

There really is a science to why we are attracted to certain people. Dr. Avila believes that the more we understand about our own personality and the personalities to which we are most likely to be attracted, the more we can put ourselves in situations that will increase the odds of us meeting our match. (For instance, if you are trying to meet an Idealistic Philosopher (INFP), Dr. Avila recommends attending “activities that involve a crusade or mission,” bookstores, museums, the theater, or “working behind the scenes for political and charitable causes”).  

For more information about these personality types and the dynamics created by certain personality matches, I recommend you read “Love Types” by Alexander Avila. Who knows…it just might help you find your perfect match! 

All Is Fair In Love and War? 

It often seems that many people feel more honor bound by certain rules and protocol of engagement when fighting a war than they feel regarding any protocols for love. We debate the ethical treatment of enemy combatants, yet the very people we profess to love the most, are often discarded recklessly and traded for “better options.” Broken bones may be more visible, but few things are as painful as a broken heart.  

Even the most decent and ethical people aren’t above disregarding any sense of civility or respect for their “ex” when it comes to the breakup and thereafter. Is all fair in love and war, or is it possible to break up with integrity and class? I would like to make an argument for the latter. 

I am certainly not suggesting that people marry or stay with people who they do not love or who are mistreating them in anyway. Nor am I even making any judgment about a person deciding to end a relationship. Of course, there are situations in which ending the relationship is best for everyone involved. I am merely exploring the idea that perhaps it is possible to break someone’s heart. This being done while maintaining our own integrity, honoring what we shared with that person during the course of our relationship, and demonstrating respect for the rejected loved one’s feelings. 

It is never easy to deal with the fact that someone whom you love no longer wants to be with you. However, the healing process for the person being left behind is greatly impacted by the way in which the person leaving handles the process of breaking up. For example, breaking up over a text message or calling your partner on the phone while he or she is on their way to work is NOT, I repeat, NOT a respectful way to end a relationship if you value that person at all. You do not have to stay with your partner, but if you have even an ounce of caring for your soon-to-be ex, you can at least attempt to handle the break up in a manner that will assist that person is moving forward with life. Assuming that you really did care at some point about the person you are breaking up with and assuming that this person has not betrayed your trust or hurt you in anyway, the least that you can do is to break things off in a manner that is respectful. So what would it look like to break up with someone in a way that preserves that person’s dignity and self-esteem as you break their heart? Let me offer some possible guidelines for “breaking up with class.” 

If after having made a commitment to someone, you find yourself unable to continue with the relationship, I believe that these guidelines will help minimize the damage to your own integrity and the other person’s feelings as well as optimize the ability of you both to move forward with your lives. 

ONE: Break up in person (not the phone, text, or email) 

TWO: Do not break up with someone right before they are going to work 

THREE: Do not break up with someone on a significant day (a holiday or birthday) 

FOUR: Do not date your ex’s close friends (shame on the friend who would date your ex) 

FIVE: Do not make up a reason for the breakup: to be honest but with candor 

SIX: Take your time in committing to a new relationship (for your sake as well) 

NUMBERS ONE THROUGH FOUR: Are pretty self-explanatory, but unfortunately many people fail to follow these guidelines due to their own cowardice or their inability to tolerate their own feelings or distress. They often blurt out their feelings without considering what the impact of what they are saying will have on the other person. 

NUMBER FIVE: Far too often, people break-up with their significant other and give a false reason for the break up. Sometimes a false reason is given out of the misguided belief that it will protect the other person’s feelings. The biggest reason why people give false reasons is to spare themselves from having to tolerate seeing the other person hurt or angry. They may also want to avoid feeling guilty. Although it requires more courage, it demonstrates more integrity to honestly explain your reasons for the break up. Doing so will help the other person to make sense of what went wrong with the relationship and offers that person a greater chance to make peace with moving on. It is not your job to help your ex heal from your break up, but it is certainly more mature and more honorable to leave the person with a sense of your perspective. This offers your ex an opportunity to draw upon your view about the relationship as she takes responsibility for her own healing. Use candor: honesty doesn’t mean cruelty. Don’t criticize the person, but instead point out dynamics in the relationship that didn’t work for you. Own your feelings and reasons for the break up. The use of “I” messages can help. For instance, “I’ve realized that I need to be with someone who deals with conflict more directly,” or “I have felt for a long time that you don’t stand up for me, when your family is rude to me, and I don’t think that this will ever change.” Take responsibility for identifying the ways in which the relationship no longer works for you. 

NUMBER SIX: For your own sake, as well as for the sake of your forsaken partner, don’t rush into a new relationship (especially marriage) right after a break up. Taking your time before committing to a new relationship does not mean that you shouldn’t begin dating. It does mean that you should take time before getting serious and committing to an exclusive relationship, especially marriage. You are much less likely to break hearts (including your own) if you refrain from rushing into a commitment prior to actually knowing who you are committing to.  

Before committing to a new relationship, you should experience being with the new person in a variety of settings and know that person for at least three months. We now know that within at least the first three months of a relationship, the brain chemistry of two people who are romantically attracted to one another is similar to that of someone who is high on cocaine. You should no more make a commitment to marry within the first three months of knowing a person that you should make a commitment to anything serious when you are high. This is not to say that this psychological response of falling in love ends after three months. Some researchers suggest that it is only after two years that the brain chemistry does not interfere with our ability to view our romantic partner’s flaws honestly. Perhaps that is where the saying, “Go into marriage with your eyes wide open and stay in the marriage with your eyes half closed” comes from.  

A word of caution about relationships that have begun out of infidelity: they often end in infidelity. The partners in these relationships are often shocked that their partner would cheat on them, but history has a sad way of repeating itself. If you and your partner did not have the emotional maturity and ethical restraint to refrain from beginning a new relationship prior to ending an ongoing relationship, you are kidding yourself to believe that the two of you will never deal with issues of jealousy, flirting with others, and other boundary issues, even if you never actually breach the fidelity of the new relationship.  

If your current relationship began out of infidelity to your prior relationship, get to therapy now if you want this new relationship to succeed. Take advantage of the momentum you are now enjoying in the early stages of your relationship and work on creating healthier relationship patterns so that you won’t have to repeat the past. 

I am a firm believer that when we act with integrity, we not only benefit others but also we personally benefit. The inverse is also true: you cannot hurt others without also damaging your personal integrity to some degree, even if the pain you caused was out of ignorance or negligence. So when it’s time to say good-bye, remember all that the person you are leaving has added to your life and honor their humanity by treating them humanely. Leave them if you must, but at least try to leave them with their dignity intact. 

The Wedding to Remember

It’s the event most of us dream about at some point. We all hope that we will only have one of them in our lifetime. Whether it is a large event, a small gathering of close friends and family, or a romantic elopement, your wedding can be a beautiful moment that the two of you can reflect upon fondly with one another throughout the course of your marriage. 

As a marriage counselor, I often ask couples to tell me about their wedding as a strategy for assisting them in recalling any positive memories they have of their spouse. Usually, even the most conflictual of couples will warm up at the memory of the moment they looked at their spouse and said, “I do.” In fact, if they don’t warm up, tear up, or at least giggle impishly with the slightest bit of delight, I get worried about whether or not the couple can pull through. It isn’t what the dress looks like, or what was served for dinner that matters to these couples, and as their counselor, it is of very little importance to me. What matters is how the couple felt toward one another that day as they committed to share their lives. 

So how do you plan a wedding to remember? Plan your marriage. Open up to one another about your greatest hopes and fears regarding the life you would like to create together. Be honest and take responsibility for the areas in which you know you need to improve. Maybe the groom is excellent at finances and a wiz at Quicken but the bride never balances her check book. These are challenges that can be overcome but they must be identified honestly in order to do so. For some reason, it is easier to resolve these types of issues and concerns in an effective manner before the wedding than after it. 

Before you say “I do”, take some time to think about what you will really be committing to. Saying “I do” does mean a firm commitment to actively loving your spouse. It means committing to work through challenges together: to do your part, come what may, and to show your love for the spouse in the process. It means committing to appreciate all that your spouse does for you…especially the small things. It means committing to forgive your spouse, to take responsibility for your own personal growth, and do what you can to promote the growth of your spouse. It means being dedicated to your spouse above and beyond your dedication to any other person or pursuit. 

Each spouse should also commit to themselves and each other to maintain a baseline of kindness and respect in the marriage relationship and to alert each other to things that they are doing that are hurtful. There is bound to be conflict in planning the wedding, even if the couple has not experienced significant conflict in their relationship up to this point. Planning a wedding can be a good time to learn how to effectively solve problems together: to find compromises you both feel good about and to do so in a way that each person continues to feel loved and respected. 

When attempting to resolve conflict, whether it be in planning the wedding festivities or in planning your marriage, here are a few tips to keep in mind. Most pain in a marriage is unintentional. Please do not expect your spouse to read your mind and know when you are hurting because of something they have done. Share your feelings with them in a non defensive manner as possible. Give them the benefit of the doubt and assume that they will want to work with you to make the necessary changes to rectify the problem. 

Try to understand the other person’s point of view even if you don’t agree with their conclusions or share their concern. You can agree to disagree and still understand the other person’s point of view. If at all possible, find a way to accomplish what you both want, perhaps by coming up with an option together that integrates your two desires. 

Despite how difficult this may sound, it is the bedrock upon which many happy marriages are founded. To the extent that each person is truly dedicated to furthering the growth and happiness of the other person and they have the communication and conflict resolution skills to do so, marriage can be a deep and richly happy experience, despite inevitable ups and downs in life. 

If discussing the topics of finances, childrearing, in-laws, or sexuality are difficult for you and your fiancée, or if you tend to have difficulty handling conflict or communicating openly with one another, I strongly urge you to get comfortable with these issues before saying “I do”. This is not to say that you should not get married if you struggle with these issues as a couple, but rather that your marriage will be stronger to the extent that you are able to improve in these areas prior to marriage and be committed to working on them throughout your marriage.  

If you love each other enough to get married, please love each other enough to face any fears you may have about these areas I have mentioned and address them with one another. By doing so, the moment you say “I do”, can be the beginning of a lifetime of love that grows deeper throughout the years. 

You can find therapists that are trained in working with couples on these issues by contacting AzAMFT.org or AAMFT.org (the American Association for Marriage and Family Therapy). My colleagues and I would be happy to work with you on helping your wedding be one to remember…and hopefully make it a once in a lifetime event. You can reach us at contactus@azri.org or 480-788-5069 if you have any questions about this or other articles or wish to schedule an appointment for counseling. 

The Freedom from Forgiveness

One thing we can count on in this life is that, despite our best efforts, we will hurt the ones we love and they will hurt us. Most of this hurt will be unintentional, but painful nonetheless. We all have things to learn, and we make mistakes. Therefore, heavy doses of patience and forgiveness are required for any relationship to survive and thrive long-term.  

We often think of forgiveness as freeing the person who is being forgiven. However, it is not only the person being forgiven, but also the person who forgives that is freed. When we forgive others, we free ourselves from the pain and disappointment of the past and allow ourselves to move forward toward a better future. We free ourselves from the burden of bitterness, resentment, and contempt. We free ourselves from allowing our pain to define us or to dictate our future. We can be whole again. 

Each one of us has only a limited amount of time and emotional resources. Forgiveness makes it possible for us to devote our time and emotional resources, as well as all our other resources (financial, spiritual, intellectual) toward creating the present and future we desire. The inability to forgive wastes our limited and valuable resources on ruminations about the past and how we wish things had been different. We waste our emotional energy on wishing the person who wronged us would suffer to pay for how deeply they have hurt us. 

This is not to say that we should ignore the pain we are feeling or pretend that we are not hurting. I am not advocating that we pretend like the wrong was not committed or that we never try to understand how it happened. We must make some meaning of our experiences in order to move forward in peace. However, we can and must learn from the past without remaining in it.  

This is accomplished by 1) acknowledging how we wish things could have been different, 2) acknowledging the pain that we have felt because of how things didn’t turn out the way we had hoped they would, 3) accepting that things are as they are, and 4) ultimately refusing to believe that a painful past inevitably means a painful present or future. We must refuse to be defined by our pain and channel all of our resources and efforts toward living a fulfilling life from this point forward. 

Relationships are only as strong as they parties’ ability to forgive. Many relationships end because one or both parties are not able to forgive. Other relationships may not end, but are permanently altered due to the severity of the break in trust. In this case, people may continue to love and care for one another, but are unable to fully trust in the way that they had prior to the fateful break in trust. 

There are relationships in which the person who has hurt their loved one is able to patiently re-earn the trust of the person who is hurting. This regaining of trust is accomplished with great efforts on the part of both partners, and it requires the patience of both. However, when two people are able to muster the courage and strength necessary to rebuild the trust, they often emerge from the process more deeply bonded to one another and more appreciative of each other and their relationship than they have ever been before. 

Forgiveness and the regaining of trust are processes that are intimately intertwined in a dance between partners who are trying to heal. These processes ebb and flow over time. Healing does not occur as a steady progression without any setbacks. The process is more similar to the manner in which the ocean tide rises upon the shore. With each wave, the water progresses further toward its ultimate destination on the shore. However, the tide does not reach its ultimate destination without returning back from where it came. Each time the tide returns to the shore, it progresses further up toward its goal until it has ultimately reached it. 

Couples need to realize that any attempts to enact positive change in their relationship will follow the pattern of the tide. In the best of relationships, as we are trying to progress, there are setbacks and times of questioning as to whether we or our partner will ever “get it right.” Interspersed with these moments of frustration and fears that “nothing is changing,” we are blessed with glimpses of breakthroughs and peace. The trick is to focus on the times that we are succeeding at making progress instead of getting mired in all the times we continue to struggle. We must try to focus on noticing even the smallest evidence that the desired change is becoming more of the rule instead of the exception.  

To the extent that each partner is able to give what they are able, and take in what the other is offering, a couple can get back in sync with one another and develop an even stronger emotional bond than they enjoyed prior to the breach in their trust. “When you heal a relationship, you create a relationship that heals (Susan Johnson, 2007).” 

Unlike the tide, however, our lives and our relationships do not have a definitive “end” goal. It is impossible for our relationships to be fixed and static: they are ever-changing. Couples must continue to put their efforts toward nurturing their relationship so that it will continue to grow. They must continue to strengthen the bond of trust they share. It is essential, therefore, that we cease putting our efforts toward mourning the past or maintaining resentment. Creating the present and future we desire requires all our attention and efforts. We must forgive and move on. 

Whether or not a relationship can be healed, we must forgive in order for us to heal and move forward with our lives. Unless we can come to peace with our past and the person who has hurt us, we run the risk of defining ourselves and our futures by that past pain. There is no peace in holding on to bitterness, resentment, contempt, or rage. We must relieve ourselves of this burden, and let it go in order to move forward to better times. We must do so to find peace and create a better future.  

What Is Love?

For example, a relationship characterized by passion and friendship, would be predominately a relationship of romantic love. 

One of my favorite answers to the age old question has been offered by the psychologist Robert Sternberg in his triangular theory of love. He asserts that there are different types of love (e.g. parent-child love, romantic love, companionate love) and that each type of love is distinct from the other due to varying degrees of three distinct aspects of love, These three aspects of love are what Sternberg refers to as compromising the love triangle; Passion (sexual attraction), Friendship (genuinely liking, enjoying, and concern for the person’s well-being) and Commitment. 

A long term, loyal friendship would be characterized by a love composed of friendship and commitment but devoid of sexual passion. Passion with commitment, but not friendship is said by Sternberg to be a “fatuous” love; that is, the persons involved have made a commitment prior to taking the time to develop their connection to one another as friends. 

Sternberg describes the love that is established on a foundation of equal measures of passion, friendship, and commitment as “consummate love”. Consummate love does not mean that there is not conflict or differences of opinion. It means that despite the challenges that life may throw at a couple, they are committed to finding a solution that works well for the two of them. The friendship they feel for one another will not allow them to take a course of action that would intentionally hurt their loved one or in anyway, diminish that person’s dignity or dreams. The passion they feel for one another is something they view as a gift that they share with each other rather than en entitlement. There is a deep respect for the loved one as an individual separate from one’s self, as well as a deep respect for the commitment they each have made to nurture their relationship. 

Sound idealist or Pollyannaish? It isn’t. It is rare, but I’ve seen it in action. It requires the following: 1) humility (willingness to admit you are wrong & gratitude for your loved one), 2) flexibility (willingness and ability to create a shared vision for the future), and 3) healthy emotional boundaries (genuine respect for self and your loved one as well as the skills to effectively demonstrate that respect). 

Consummate love requires much of each partner in order to attain it, but it’s also a great gift and a blessing: no one, no matter how hard they might work on their relationship, can develop this kind of love on their own. It takes two people committed to improving themselves and giving of themselves to their partner. If you are lucky enough to have a partner willing to engage in the journey of creating such a love, be grateful and bask in the joy of how blessed you are. Recommit each day to one another and to yourself to live your life in a manner that will perpetuate the development of this love…this is the only way of sustaining it over a lifetime. 

Romantic Date Idea: Make a candlelight dinner for two at home. Cook your loved one’s favorite dinner (or order take out if you must) and dine while listening to a custom made soundtrack of music that reminds you of the person you love. 

Detoxify Your Relationships

Just as there are environmental toxins that can wear down the body and make it susceptible to disease, certain ways of interacting are actually toxic to relationships. These toxic interactions will inevitably destroy  any relationship if they are consistently present over time. Criticism, contempt:, defensiveness and stonewalling have been describe by John Gottman (one of the most well-respected researchers on couple relationships) as being a “cancer” to relationships. He nicknamed these four patterns of interaction “The Four Horsemen of the Apocalypse” because they usher in the end of the world. These four behaviors are all too often the cause of death of relationships.

It is a natural by-product of “expectations meeting reality” in relationships. However, how we deal with it, for some may appear unnatural. It isn’t easy. By resolving conflict respectfully and working together to find a mutually beneficial and agreed upon solution, couples can actually deepen their trust and appreciation for each other. The extent to which each person is genuinely committed to finding a solution that works not only for themselves but also for their loved one, increases the likelihood that the couple’s love will increase and deepen through the inevitable challenges life will bring. This process is not one of negotiating or compromise where one partner doesn’t get everything they want or acquiesces this time with the expectation that they will wait until the next “round” of negotiation and have everything their way. The process of conflict resolution is based in each person communicating clearly their desires and then each working to see how they can help the other get what they ultimately desire to have. This process is neither normal nor easy in today’s society. It is not quick-fix solution and it takes thought, time and effort.

There is a difference between bringing your partner’s attention to something that is bothering you, and the act of criticizing them. Toxic criticism is a criticism of the person and a generalization of the person as being fundamentally flawed: “You always….”, “You never…”, “You are so selfish”, “How stupid can you be?!”,  “All you care about is…. ”

Contempt involves feelings of disgust toward your partner. Defensiveness essentially entails creating an emotional barrier between yourself and your partner by entrenching yourself in your view of the situation. Stonewalling is shutting out your loved one and ignoring them. There are many ways to stonewall. You can be in the same room but ignore them by engaging in some other activity, such as watching TV, reading or listening to your iPod. You can also stonewall by also physically leaving their presence. If you are failing to acknowledge or respond to what your partner is saying, chances are you are stonewalling.

Each of these patterns share a fundamental philosophy of turning away from your loved one instead of turning toward them. They all involve a view of the partner as being untrustworthy and therefore unsafe. To the degree that individuals view a loved on this way, they are more likely to harden their heart toward them as a protection against being hurt by them. Even neutral cues from their loved one will likely be interpreted to the degree that both person in a relationship view each other this way, negatively and malicious intent is assumed. To they are are likely to become caught in a down ward spiral of mutual defending. Each person perceives themselves as being attacked by the other and believes that their interaction is merely a justifiable defense to the other’s attacks.

Each of these patterns can be remedied to the extent that, as Steven Covey says, we “seek first to understand, then to be understood”. Truly trying to understand the other person’s perspective even if we don’t agree with it, can be an antidote to feelings of contempt, defensiveness, and stonewalling. I work with my clients on developing healthy ways of communicating and resolving conflict by having them practice focusing on what their loved one is saying with the sole goal of trying to understand their loved one’s perspective. That is, listening without coming up with a rebuttal as to why their loved one is wrong or unjustified in thinking of feeling the way they do, but instead trying to view the situation from their loved one’s perspective. Too often, our defensiveness may literally keep us from believing what the other is saying, when, in fact, what they are saying may actually be the first step towards resolving the conflict.

I encourage my clients to take turns listening to each other until they each feel that they both understand each other and feel understood. This does not require that they agree with each other. I suggest following these guidelines until the emotion is addressed and then they can address the facts of the situation. First, the listener summarizes the main points they have heard from their partner and then ask their partner to clarify any part of the message that they may not have clearly understood. The listener continues to ask questions until he or she is able to understand his/her partner’s point of view. Again, understanding how someone could view something a certain way does not require agreement with the point of view. Once this is accomplished, the listener and the speaker switch roles. After each person feels understood, then the couple can work towards finding a solution that takes into consideration the things that are most important to both of them.

There is something very powerful about having someone you love acknowledge that they understand how you could feel the way you do. It is even more powerful if they can express that they are sorry you have been experiencing any distress and they demonstrate a desire to fin a solution to alleviate that distress. The amazing thing is that your partner doesn’t even have to agree with how you see things in order to do this…they just have to validate that you are not crazy or stupid for seeing things the way you do.

When two people are able to work through conflicts in this way, they are usually able to develop solutions that work well for both of them. Perhaps even more importantly, by engaging in this type of genuine regard for each other, their trust in and gratitude for each other grows exponentially. Conflict, when approached from this type of commitment to each other’s well-being, can then become an opportunity for growth and deepening love.

The Psychology Behind “Home for the Holidays”

The desire to feel a sense of belonging or a sense of “home” is an instinctual desire within all of us. The holidays tend to bring this yearning to a peak. This underlies the reason why so many people look forward to the holidays and why so many others dread the holidays. The extent to which we feel we have a “home” to go to –somewhere we belong during the holidays- may influence how much we look forward to the holidays. Being “home” for the holidays reminds us of cherished times as, as well as filling us with anticipation of creating new experiences with that same great feeling of belonging. There is great comfort that comes from being able to be “home” during the holidays. For those who do not feel that they belong or those who have lost the place where they once belonged, the holidays can intensify their loneliness and unmet yearnings to have a place they call “home.” Some may be haunted by happier days past when they did have a home. Others may ache from never knowing the joy of coming home that they see in the eyes of others.  

 A true home for the holidays does not require a large group of people nor do those people need to be related by blood or legal commitments. The feeling of “home” is created anytime at least two people have made room in their hearts for one another. Home is loved ones creating a sanctuary for each other. It is a place where we can turn to the people who matter most to us during the times that matter most to us.  

Traditions help to create a home. Grandma’s pumpkin pie recipe, opening pajamas on Christmas Eve, lighting candles to mark the days of Chanukah, counting down to ring in the New Year: each of  these traditions have different meanings to all of us depending on our experiences and the ways that our families have celebrated these holidays. The smells, sounds, and sights of the holidays all have a unique blend of memories associated with them for each of us. When “it just doesn’t feel like the holidays” to us, it is usually because there is something missing. There are certain cues that have been consistently present throughout the years specific to that holiday. The combination of all these cues make it “feel like” that holiday. When certain associated cues are missing. “it just doesn’t feel like” that holiday. These cues are embedded in our traditions. Our traditions, therefore, serve the function of helping us remember the past and connect these memories to the present.  

 When a couple enters into a relationship, they create traditions together that help to create their unique sense of “home.” Traditions may be developed out of the couple’s conscious efforts. Or they may evolve out of a desire to preserve a memory that occurred without any particular planning. It is important for couples, and the families they create together, to recognize and establish traditions that are meaningful to them as a way of creating and sustaining their “home.” Traditions enhance our enjoyment of our home during the holidays by triggering memories and feelings associated with pleasant memories of the past. By eliciting these positive memories and associated feelings, hearts that have become hardened are more easily softened. People who had begun to turn away from each other are more likely to regain the desire to try to turn toward each other instead. The memories of better times past are conjured as our senses are overwhelmed with the associated cues of meaningful holidays we have enjoyed with our loved ones. The scent of cinnamon and pine, the Christmas ornaments from “our first Christmas together,” the familiar songs that are sung only at this time of year, all of these cues flood our brains with a symphony of memories that remind us how it felt to belong and to truly be “home for the holidays.” The desire to return “home” is heightened, as is the desire to let go of whatever it was that may be keeping us from doing so. Whether or not we choose to reconcile with estranged loved ones or to remain rigid in our isolation from them is up to us. Sometimes, the only way to find our way home is to accept that the home from which we came no longer exists and that attempts to return there are futile. In accepting this, however, we must also accept responsibility for beginning anew and creating a new home according to what we want and need.  

 There are those for whom a sense of “home” was never created for them by their parents. For various reasons their parents were either unwilling or unable to create this safe sense of belonging for them. However, regardless of our past, a determined and willing soul will usually find a way to create the home for which they have always longed. Remember, “home” is created when at least two people make a place for each other in their hearts. It requires patience and tenderness. It is usually developed over time, especially when it is being built from scratch or extensive renovations are required. The key ingredient is a continued willingness to open one’s heart to the possibility of giving and receiving love. Although it may not be the home we envisioned initially, as long as we remain firm in our resolve to create the home we desire and refuse to close ourselves off to love despite any pain we may suffer along the way, eventually, even the loneliest of us will find our way home. Merry Christmas, Happy Chanukah, and Happy New Year to you all. May this be the year you find your way “home.”