What Would Your Inner Champion Say?

In my article “Inner Critic – Friend or Foe?”, I gave you some ways of achieving separation from the Inner Critic voice we all have inside of us. In this article, I want to elaborate more and offer you a meditation to develop a loving inner voice.

Let’s first of all examine how we usually react to the Critic. Responses that don’t work very well are to ignore it, argue with it or try to banish it. We cannot get rid of a part of our psyche. Even if it goes underground for a bit, it will come back up again, and most likely with more power. In its own distorted way, our Inner Critic is actually trying to help us. Instead of battling with it, we can discover what it is trying to do for us and make a positive connection with it. We can begin to appreciate its efforts and as it begins to trust us, we can create a cooperative relationship with it and transform it into a valuable resource.

Some of the motivations the Inner Critic has are protecting us from judgment or rejection, trying to get approval for us, preventing damage, keeping us safe from attack or keeping us from acting like a parent who didn’t take care of us well.

Images by Jay Earley & Bonnie Weiss

 

Jay Earley and Bonnie Weiss distinguish between 7 types of Inner Critics:

  1. The Perfectionist Inner Critic tries to get us to do everything perfectly. This can make it difficult to finish projects or to even get started on them.
  2. The Inner Controller tries to control impulsive behaviour such as overeating, drinking, or getting enraged.
  3. The Taskmaster teams up with our Inner Pusher and tries to get us to work hard by telling us that we are lazy, stupid or incompetent. It often battles with another part that procrastinates.
  4. The Underminer tries to undermine our self-confidence and self esteem so that we won’t take risks that might end in failure. It might prevent us from getting too big, powerful or visible in order to avoid rejection or attack.
  5. The Destroyer attacks our fundamental self-worth. It is deeply shaming and tells us we shouldn’t exist.
  6. The Guilt Tripper attacks us for specific actions we took or didn’t take. It makes us feel bad and is unforgiving. It might also make us feel guilty for what it considers to be unacceptable behaviours.
  7. The Molder tries to get us to fit a certain mold or act in a certain way that is based on the values of your family or society. It might tell us we need to be outgoing, caring, intellectual, polite, a sweet little girl or a tough guy.

All our Inner Critics are unique. You might have an Inner Critic that has characteristics of two of the described types or wants to be a called a different name.

A powerful antidote to the harsh and shaming Inner Critic voice is to develop an Inner Champion. The Champion does not try to argue or fight with the Critic, or try to get rid of it. It supports us in being ourselves and in feeling good about ourselves. The Inner Champion is the ideal supportive parent. It helps us to see the positive truth about ourselves. It nurtures and cares for us. The Inner Champion helps us by setting boundaries with the Inner Critic, nurturing, providing guidance and planning actions.

Images by Jay Earley & Bonnie Weiss

 

In response to the seven types of Critics, there are also seven types of Inner Champions:

  1. The Perfectionist

In the face of the Perfectionist Critic, the Inner Champion can support us by pointing out that most jobs just need to be done well enough, not to perfection. It has the wisdom to know that it is also important to go with the flow and let things evolve rather than trying to get everything perfect. It allows us to be a learner who doesn’t need to know everything from the start. It understands what a rough draft is. It reminds us that it’s human to make mistakes and that it’s okay when things are imperfect. It supports us to create balance in our life, to rest and enjoy life.

  1. The Inner Controller

In response to the Inner Controller Critic, our Inner Champion reminds us that our feelings and needs matter and to explore what is actually going on underneath the addictive behaviour. What are we distracting ourselves from and what is it that we really need? Like a yoga teacher, it supports us to be centred and in touch with our body so we can follow our body’s signals, which naturally brings more moderation. It supports our need for healthy pleasure and sensuality in life.

  1. The Taskmaster

When we have a strong Taskmaster Critic, our Inner Champion will help us to work efficiently and accomplish something but without expecting that we need to overwork. It recognizes that we are just perfect the way we are, independent of our accomplishments. It believe that we are Superman or Superwoman and that we can easily achieve what we set out to. It recognizes our strengths and special qualities and gives us self-confidence.

  1. The Underminer

The job of the Champion in the face of the Underminer critic is to discern when there is real danger and when there isn’t. It becomes our cheerleader to venture out and succeed. It understands that we have many more inner and outer resources than when we were a child. It recognizes that we can handle being large or visible. It holds a vision of us being smart, creative and able to make a mark on the world.

  1. The Destroyer

In answer to the Destroyer Critic, our Inner Champion affirms that we have the right to exist, to feel what we feel, to set limits, and to be powerful. The Inner Champion nurtures us, it loves us and cares for us. It has great compassion and wants us to feel good and whole. It holds us close and tells us how precious we are. Sometimes the Destroyer Inner Critic has turned anger or aggression inward. The Champion redirects that anger toward where it belongs. It reminds us that we have the right to be angry when others have hurt or neglected us.

  1. The Guilt Tripper

In the face of the Guilt Tripper Inner Critic, our Inner Champion supports us in feeling good about ourselves and our decisions or actions. It puts things into perspective and shines a light on your intentions and motivations. It reminds us that our intentions were good or that we acted from the knowledge and wisdom we had at a given time. It might remind us that we are a good person at heart and that our past behaviour is separate from who we are.

  1. The Molder

In response to the Molder Critic, the Champion helps us to see that the molder values are not the only way to live your life. It supports us in determining our own choices and ways of being. It reminds us that we are a good person even if we choose to live our life in a way that goes against our upbringing and culture. It supports us in being ourselves and living according to our values and our calling.

The above descriptions and images by Jay Earley and Bonnie Weiss are only meant as an inspiration. The Inner Champion might emerge in whatever way is unique and helpful to you. Your Inner Champion is often modeled by supportive or inspiring people from your past or current life, or by well-known people from the present or from history that you don’t know personally but admire, or even by figures of literature, TV or movies.

MEDITATION TO AWAKE YOUR INNER CHAMPION (Coming Soon)

Join me on Sunday, August 12 for a workshop in Mississauga from 9:30 a.m. – 5:30 p.m. You will learn how to work with your Inner Critic and develop an Inner Champion. For more information or to register, please call me.

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

You Are My Valued Tor-Mentor

In my last article called “Relationship Dance” we met Sue and John, who were caught up in a dynamic of one of them retreating and the other one pursuing. There are other patterns we fall into as a couple.

Karen and Frank came in because they agreed that Frank’s anger and jealousy was destroying their relationship. Their dance was that, whenever he was stressed and upset, she tried to rationalize with him. She wanted to show him that there was no reason to feel stressed. However, the more she rationalized, the more he felt judged and not heard, and the angrier he usually became.

A similar dynamic was going on in regards to Frank feeling jealous of Karen’s relationship with her two adult sons from her first marriage. Karen was dismissive of his insecurities and told him that her sons would always be more important than he was. The more jealous and angry he became, the more Karen wanted to avoid him and not even come home but rather stay the night at one of her sons’ homes when she visited them.

Both partners show up in this dance taken over by their protective parts. Frank’s protectors are jealousy and anger. Karen’s protectors are the rational part, a dismissive part and a part that wants her to hide or run.

We have learned to exile our sensitive and vulnerable child parts. Those parts in us are often love-starved and carry limiting beliefs about relationships. We enter intimate partnerships and hope to get the love those exiles crave from our partner. Because our vulnerable child parts are clingy, needy or feel inadequate, our partner often ends up feeling overburdened or not good enough. Due to the fact that we are disconnected from our own vulnerable inner children, we end up judging each other for having exiled parts and protective behaviours.

Internal Family Systems work, or short IFS, offers a solution to this seemingly impossible cycle. We all have a source of love within us referred to as “Self”. This is our compassionate core essence. From Self, we can retrieve our exiled wounded child parts and become the primary caretaker for them. When we take good care of our own parts and they trust us, they don’t have to take over. The exiled children don’t have to desperately bond into our partner. Our protective parts, like the controlling one, or the angry one, or the retreating one, can also relax, instead of dominating the interactions. That makes it easier for our partner to be the secondary caretaker of our vulnerable inner children.

In our sessions, Karen was able to witness how the angry and jealous protectors were revealing some very vulnerable younger parts inside of Frank. When Frank was 5, his dad died, and when he was 8, his mother surprisingly remarried while Frank was staying at his grandparents. When he came home, everything had changed. The little boy experienced a tremendous amount of grief over first losing his dad and then losing the close connection with his mother. He never grew to like the step-father, who he felt was an intruder. When his mom remarried, he felt betrayed and abandoned. He had learned that the people he loves will leave him and betray him.

Using IFS, he was able to re-parent himself and assist his younger selves to let go of the beliefs and emotions they were carrying. After releasing these burdens, his protectors were able to relax. His jealousy as well as his anger were greatly reduced. Karen gained more empathy for him and helped him to work through any remaining jealousy issues. She made sure that she included him in talks and activities with her sons and their families. She started reassuring Frank on a regular basis with words of affirmation that his feelings were as important as her sons’ and that she had no intention of abandoning him.

Karen did her own parts work to discover that underneath her rational part was a younger self that felt overburdened by taking care of her bi-polar mother. Just as Frank’s protectors were triggered by Karen, Karen was triggered by Frank reacting “irrationally” and “unpredictably” just like her mother. The rational voice had become her survival strategy to cope with being the emotional caretaker of a parent. At the same time, she felt resentment about needing to be the caretaker and transferred that to Frank. The retreating protector of hers would also kick in and would instruct her “to run away”, just like she did when she was 16 and moved in with her uncle and aunt.

Karen reparented her vulnerable younger exiled parts as well. Frank began to understand how Karen’s responses had nothing to do with him but everything to do with her childhood experiences. He learned to calmly let her know in different situations that he appreciated her being rational but that he needed her to non-judgmentally acknowledge his feelings.

Our relationships are without doubt our greatest teachers. When our partner pushes our buttons, we are given an opportunity to heal. Schwartz talks about our partner being our “tor-mentor”. Our partner mentors us by giving us an experience of pain and bringing the old attachment wounds to the surface.

“…our partner can be an invaluable tor-mentor—that is, a person who mentors us by tormenting us. It is very difficult to find all our basement children when we’re not in an intimate relationship because often we only become aware of them when they are triggered by an intimate partner. Inevitably, our partner will act like an early caretaker who hurt us, and we will have an extreme reaction—and attachment re-injury. If we follow the trail of emotion to its inner source, we will find yet another exile in need of our love.” (Richard Schwartz, You Are the One You Have Been Waiting For)

 

Join me on Sunday, August 12 for a workshop in Mississauga from 9:30 a.m. – 5:30 p.m. You will learn how to work with your parts, especially the critical inner voices and transform them, how to parent your inner child parts and heal them, and how to acquire the ability to lead more and more from Self. For more information or to register, please call me.

If you are curious about finding out more about working with your parts contact me for a free phone consultation. I offer sessions for individuals and couples.

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

Relationship Dance

Sue and John have come for help with their marriage. In their first session Sue seems desperate and eager to figure out what is going on with them. John has come along but he appears distant and disconnected. As the session unfolds, a not uncommon dynamic becomes apparent: One partner is the one who pursues closeness, the other one distances him or herself.

Sue tries to reach John frantically through her words, her emotions and her body language. One moment, she reaches out to him lovingly and patiently, the next she hurls some strong emotion at him. Nothing seems to penetrate his stoic and unemotional stance. Neither touch, nor loving words, nor angry ones, nor tears, make a difference.

Sue and John are in a vicious cycle that Terry Real calls “stance, stance, dance”. Her stance is to reach out for love and attention, his stance is to resist and retreat, and thus their familiar dance unfolds. The more she asks for closeness and emotional connection, the more alienated he feels. The more he senses her longing for connection, the more he feels “broken” because he is not able to provide the intimacy she seems to need. The more he feels inadequate, the more distant and closed off he becomes. As he retreats further, Sue interprets this as a rejection. She thinks, “there must be something wrong with me that he does not reassure me with loving words”. She tries even more desperately to get through to him. One moment she is loving, the next moment she gets angry or pushes him away. Nothing has an effect.

Reading my description you might feel for either Sue or John, and you might feel inclined to judge the other one as either “too needy” or “too cold”. While both are deep down longing for a secure loving relationship, they clearly have different ways of showing up in relationships. They might draw the conclusion that their partner is just not the right one for them, but a similar dance would most likely occur again with another partner. We have just often not been taught how to get out of our patterns and how to create that secure relationship we all want.

In the 1950s, Psychoanalyst John Bowlby brought our attention to the fact that our early experiences with our caretakers have a profound influence on our relationships. Mary Ainsworth tested Bowlby’s theory in the laboratory with mothers and infants and she distinguished four basic attachment styles.

  1. Babies who had mothers who were consistently and tenderly responsive to their baby’s needs were able to quickly soothe themselves when separated because they were securely attached. They had learned through the consistent loving parent that life was safe and that they were cared for.
  2. Infants of mothers who were consistently cold, rejecting, rigid or even neglectful, developed an avoidant attachment style. They showed little emotion and seemed to be indifferent to being separated from their mother. They had learned that it is best not to need or rely on anybody else. Stan Tatkin calls this group of people islands and speaks of people having “island tendencies”.
  3. Another group of mothers were inconsistent. They were sometimes appropriately nurturing and connected according to the child’s state of mind, at other times not. These children tended to clutch to their mother when they were together, and became inconsolable when they were separated. Stan Takin’s name for this ambivalent attachment style is waves. When we have experienced that our primary attachment figure is unpredictable and inconsistent, we crave their reassurance but learn to be unsure of being able to get it. Like a wave at the shore we might reach out to our partner and then retreat, reach out again and then retreat.
  4. The final group of children were victims of abuse or highly neglectful and unpredictable parenting. They showed a disorganized attachment style, and when separated from their mothers their trauma manifested as moving in circles, rocking back and forth or going into a frozen state.

The estimates are that only about 50%-56% of children have experienced a secure attachment style. That leaves every second one of us with an attachment style or at least attachment tendencies which can create issues in personal interactions. With these acquired attachments styles, we have also learned specific subconscious beliefs about ourselves, other people and the world. We might for example have learned that we are a burden, not important or lovable. Or that other people can’t be relied on and that the world in general is not a safe place for us. We all have certain attachment injuries. Some traumas are less intense than others but they all affect our relationships, especially our close love relationships.

Maybe you have guessed that John is an island and Sue is a wave. The more she comes crashing onto the shore of the island he has retreated onto, the higher his protective walls become. His history holds the answers to why he avoids attachment. John’s mother died when he was five years old, and he learned to get attention by being the brave stoic little soldier, independent and not needing any help or emotional support. His grandmother, who raised him, was controlling and rigid. That made him even more determined to be independent and play his cards close to his chest.

Sue, on the other hand, grew up with an older mother who was inconsistent. One moment she was overprotective and fearful, the next she was distracted and absent-minded. Sue remembers being very shy as a child and not wanting to part from her mother when it was time to go to school. She got most attention from her mother when she was helpless and needed something. She also had an emotionally distant father whose attention she tried in vain to get.

When our intimate partner does or says something that is similar to what our primary caretaker did, we experience what Richard C. Schwartz calls an “attachment re-injury”. We experience the same betrayal, fear, abandonment or humiliation, and the old limiting beliefs about ourselves, other people and the world seem to be confirmed. When John retreats, Sue experiences the same insecurity she went through as a child. When Sue wants to connect, John feels intruded upon just as he felt as a boy, and fears that his independence is threatened. By learning to communicate better, to resolve conflicts or make compromises, a couple might make some progress, but we are missing the mark because the attachment injuries are not unearthed.

The first step necessary to shift out of a specific relationship dance is conscious awareness of the pattern or patterns and the underlying attachment styles. When we bring attention to what a pattern is, it already slows down the habit loop. The awareness begins to disconnect some of the circuitry of the brain that makes the habit so powerful.

For Sue, the awareness is that she feels abandoned, disconnected, alone and unloved when John retreats. She starts to feel desperate and reaches out. What she wants is to feel safe and loved. For John, the awareness is that he feels intruded upon, smothered and inadequate. His protection is to close down. What he wants is autonomy and to feel good enough. If they connect to their needs and motivations for their individual stance, they are already creating space for something different. Without further interventions, they might still repeat the behaviour but it already weakens the pattern because they are now aware of their underlying motivations.

Becoming aware of the pattern and motivations also shifts our focus from “my partner is the problem” or “something must be wrong with my needs” to ”the pattern is the problem”. Sue and John can both shift into thinking, “how does he/she feel vulnerable in this dance?” Sue can realize that John is scared about being too close and feels inadequate. John can become aware that Sue’s intention is not to encroach on his independence, but that it is about her vulnerable feelings of abandonment. The second step, for both of them, is to work on the original attachment injury.

If you want to know how IFS (Internal Family Systems) offers a way to heal our attachment injuries and childhood traumas, please read my upcoming blog article called “You Are My Valued Tor-Mentor”, which will be posted in a few days.

If you don’t want to miss the article you can subscribe to email notifications. All you need to do is to enter your email address in the field in the left sidebar. I greatly appreciate your time and your support!

I offer sessions for individuals and couples and you can contact me for a free phone consultation.

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

Why Do I Feel Stuck?

Listen to the blog article as an extended version on my podcast, or read it below!

Helen got the opportunity to do a creative video project to market her business. She was excited. Yet, instead of starting to work on it, she cleaned up the entire house first. Then she started cooking a meal. Then she thought she should return some phone calls. She realized she was procrastinating. Does this sound familiar? She didn’t understand why, because a part of her really wanted to do this video and that part could see the benefits of it.

When she started going inside to explore, she found she had a protective voice, another part inside of her, that was trying to keep her from doing the project because it was afraid what would happen if she did. She called this protector the “Busy Housewife Part” because it kept her busy with other tasks. It had a fear that if it allowed her to do this project, she would end up being embarrassed.

When she explored this further, she discovered that there was yet another part which was a younger child part that was holding embarrassment and shame. As a child, she had a couple of experiences where she made herself visible and was ridiculed and embarrassed by the other kids and teacher. The busy part was protecting the “Embarrassed Child” part in her. Realistically, it wasn’t likely that Helen would embarrass herself and be laughed at for making the video, but our parts are stuck in the past. They interpret current life situations based on what happened in childhood and act accordingly.

 

from Self-Therapy workbook by Bonnie J. Weiss

Helen used Internal Family Systems Therapy or in short IFS to explore this issue of procrastination and to shift out of it. IFS works with parts or subpersonalities. They are called parts in this model because that’s the word we naturally use. We say for example, “There is a part of me that wants to lose weight but there is another part in me that really wants me to eat pizza and chocolate cake tonight.” Or we might say, “A part of me wants to find a new job that’s less boring but another part of me feels it’s better to stick to what is familiar and safe.” Or, “A part of me wants to commit to this relationship but another part of me is afraid I’ll get hurt”.

Illustration by Karen Donnelly

We all have many different parts. Some of the famous ones are the Inner Child, the Inner Critic, the Perfectionist, the Pleaser, the Pusher/Driver and the Controlling Part, but there are many more. Each part has its own perspective, its own feelings, even its own memories and especially its own goals and motivations for us.

In IFS, there are two main categories of parts: protectors and exiles.

Protectors

Our protectors have two roles. One is to handle the world, or rather to influence the way we handle the world, for example the way we interact with people. Their goal is to protect us from painful experiences. Protectors also directly try to keep us from feeling the sadness, grief, shame or pain that we are already carrying inside from past experiences.

Illustration by Karen Donnelly

Those protective parts are dedicated to safety and homeostasis. Unfortunately, protectors also attract what they are trying to avoid. If I, for example, have a fearful protector, or a mistrustful protector, or an angry protector which are trying to help me to avoid situations that could hurt me, their behaviour often is part of creating the anticipated hurtful situation. However, in order to give up their role and transform into a more beneficial role, they need to be honoured, respected, reassured, appreciated and understood. They need to learn to trust us when we are in Self, a concept I will elaborate on more below.

Managers

Mangers are proactive protectors. They try to keep us in control to prevent feelings of hurt or rejection. There motto is “never again”, based on a painful experience in the past which they are trying to avoid from happening again.

Examples for these proactive protectors are a Controlling Part, a Planner, an Analyzer, a Judgemental Part, a Pessimist, a Caretaker, a Pleaser, a Worrier, a Perfectionist, a Rational Mind, a Responsible Self or our Inner Pusher or Driver.

from Self-Therapy Workbook by Bonnie J. Weiss

 

Firefighters

Firefighters are responsive protectors. They instinctively react when our vulnerability is triggered. Just like real firefighters, they are focused on stopping the “fire” a.k.a. the problem or pain. They don’t care about consequences.

Examples for firefighters are an Angry Part, an Attacker, a Vengeful Part, but also parts that retreat, hide or stone-wall in response to what another person does or says. The third type of firefighters are distractive parts that convince us to engage in an addictive behaviour.

These firefighting parts often feel lonely, rejected, isolated and shamed because nobody likes them. Nobody in the world likes to see them come out, but also internally they are judged. The other parts don’t usually like the firefighters either.

Exiles

The second main category of parts are call “exiles” in IFS. Exiles are usually young wounded inner child parts that carry pain, occasionally from adulthood, but mostly from childhood. They might feel inadequate, ashamed, afraid, lonely, sad, scared and so on. Or they carry limiting beliefs, for example that they are not good enough or that people are dangerous and so on.

Helen’s exile, which she ended up calling the “Embarrassed Child”, felt ashamed. Helen wasn’t aware of this most of the time because her protectors kept her wounded child shut away or “in exile”, so that she didn’t have to feel the pain that it was carrying around, in this case, shame.

Illustration by Karen Donnelly

 

A third and really important concept in IFS is the concept of the Self.

The Self

The Self is your Aware Ego, your true self, it’s your spiritual centre, your essential self, your core self or your soul. It is who you really are when you are not taken over by your parts. If you are not overidentified with an exile or a protector in a given moment in time, then you are in Self. The Self is the healing entity you already hold inside. It is meant to be the wise leader of the inner system of parts. The Self is eternal, knows all and is not affected by any trauma. The Self energy connects us to all there is in the world. It is characterized by the 8 C’s of Self-Leadership: calmness, curiosity, clarity, compassion, confidence, creativity, courage, and connectedness. It manifests as being present, heart-open and consciously aware.

“A person who is leading with the Self is easy to identify. To rephrase a joke, you get the impression that ‘the lights are on and someone is home.’ Others describe such a person as open, confident, and accepting—as having presence. You feel immediately at ease in a Self-led person’s company, sensing that it is safe to relax and release your own Self.” (Richard C Schwartz, Internal Family Systems Model)

Richard Schwartz, the founder of IFS, who is one of the most authentic and unpretentious people I have ever met, points out that very few people are “constantly and fully Self-led” (Schwartz) and he modestly includes himself in that statement. We all carry to a varying degree burdens of feeling rejected, abandoned, humiliated, shamed or traumatized. Naturally we put on masks to protect these inner wounds.

IFS is a path towards moving into increased Self-leadership by degrees. The more we access our Self and heal our inner pain, the more we can relate differently to our own parts and also to the people in our life. When we understand and practice that we are more than our parts, that we are Self, our relationships become more harmonious, we are less reactive in crisis and less overwhelmed by emotional situations. We are able to let our protective masks come down and give others permission to do the same.

 

If you are curious about finding out more about working with your parts contact me for a free phone consultation.

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

 

Join me on Sunday, August 12 for a workshop in Mississauga from 9:30 a.m. – 5:30 p.m. You will learn how to work with your parts, especially the critical inner voices and transform them, how to parent your inner child parts and heal them, and how to acquire the ability to lead more and more from Self. For more information or to register, please call me.

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

 

A Missing Piece in Couples Therapy

I am—despite that odd question arising after my last blog—not in the business of uncoupling people. I am more than ever invested in how I can guide couples to have a deeper committed long-term relationship in which both can feel safe. I have more recently discovered what the missing piece is in regards to being able to show up as the loving and compassionate Self with the other person. The answer lies in a particular practice which I will elaborate on more later in this article. But let’s first of all look at what is commonly done in therapy or coaching sessions and what the value of those approaches is.

Couples therapists like Stan Tatkin and Sue Johnson, who are based in attachment theory, empathize how important it is to create a secure attachment in our partnership. Stan Tatkin focuses among others on knowing each other’s threat signals and creating a “couple bubble” in which both partners feel safe with each other. Sue Johnson, the founder of Emotionally Focused Therapy, says, “When EFT is successfully implemented, each partner becomes a source of security, protection, and contact comfort for the other. Each partner can assist the other in regulating negative affect and constructing a positive and potent sense of self.” (Susan M. Johnson: The Practice of Emotionally Focused Couple Therapy).

For both of them, the answer to feeling safe, less anxious and less depressed lies in the connection between the partners. The goal is for each partner to learn how to show up as the unconditionally loving attachment figure for the other spouse. Your partner is your primary go to and the one who provides the safety for your childhood wounds to be healed. Their premise is that you need somebody outside of yourself to heal the past. If your partner is really struggling to be that person because their own defenses are triggered in the relationship this journey can be frustrating. Unless one partner already has a secure attachment style, the process of creating this attachment requires some time and commitment to working this out together.

Drs. John and Julie Gottman, whose research-based insights and techniques I use in my sessions with clients, also have a wonderful set of tools to truly empathize, perfect communication between the partners, compromise successfully, and to avoid the four horsemen of the apocalypse, which predict the end of a relationship.

Other couples therapists, like Willard Harley, focus on women’s and men’s needs being different and on making deposits into each others love bank, which is the emotional account we all have. I acknowledge the importance of our needs by teaching my clients the non-violent communication steps developed by Marshall Rosenberg to express our feelings and needs successfully.

All these are fabulous tools and techniques that can make a big difference in our closest relationships. When couples are willing to not just learn but also practice these techniques, their relationship improves. Besides making the commitment to put the time in to practice relating differently to each other, couples must learn how to handle situations when one or both partners get triggered into states of high emotional activation, into what is called fight or flight. When this happens, destructive patterns of interaction are activated and amends and repairs need to be made. Often the spouses feel discouraged by that setback. And that is were Richard C. Schwartz’s Internal Family Systems Therapy, known in short as IFS, comes in as a missing piece.

IFS helps couples replace their distant, controlling, or needy way of relating to each other by what Schwartz calls “courageous love”. This courageous love is accepting of everything we are and all our partner is. Within each of us is a group or “family” of sub-personalities, which Schwartz calls “parts”. Just like in a family, these parts have intricate relationships with each other. Some of the more known parts are the Inner Critic and the Inner Child, but we have many parts which, according to Hal and Sidra Stone and their system of voice dialogue, are either primary personality parts or disowned personality parts. IFS, in comparison, focuses mainly on two kinds of parts. One type is the “protectors”, which have the function to keep us safe; some of them are responsible for us going into fight or flight mode. There are also the “exiles”, which usually are younger wounded child parts.

Every message we get growing up from our family, our friends and the media, has conditioned us to believe that finding our soul mate, the One, will be the answer to our inner pain, our loneliness, sadness, fears or insecurities. The myth is that a special someone will come and love us unconditionally and heal all our childhood wounds. “We’ve been told that the love we need is a buried treasure hidden in the heart of a special intimate partner. Once we find that partner, the love we crave should flow elixir-like, filling our empty spaces and healing our pain” (Schwartz: You Are The One You Have Been Waiting For”)

The truth is that our partner can no more relieve our sense of unloveability and unworthiness than the short term energy relieving behaviours (STERBS) we use to distract ourselves from our pain. The external focus on other people or on STERBS, like food, alcohol, drugs and so on as well as addictive activities, can only provide temporary relief. In fact, this very assumption that our partner is our rescuer is the reason why so many relationships struggle and fail.

“From watching movies or TV, listening to songs on the radio, you’ll be convinced that everyone, sooner or later, will find their one, true, happily-ever-after relationship. The person who will heal you, complete you, and keep you afloat is out there. If the person you’re with isn’t doing that, either he or she is the wrong person altogether or you need to change him or her into the right one” (Schwartz).

We subconsciously pick a partner who matches the template of our original care-taker who has wounded us by making us feel “less than” or unworthy. And we set out with the unconscious agenda to relive the past but this time around change this person’s mind about our worthiness to heal that original wound. The problem is that our partner acts so much like our caretaker that he or she triggers our protectors. When the euphoria of the honeymoon period is over, and the love naturally changes, we get scared and, as Schwartz puts it, set to work on one of three projects.

The first “project” is to get our partner to change into that loving rescuer that we are hoping he or she will be for us. “We plead, criticize, demand, negotiate, seduce, withhold, and shame” (Schwartz). Naturally, most partners resist these attempts to change them and become defensive. They feel unloved and not accepted.

The second project that we embark on is to figure out what our partner doesn’t like about us and then strive to become what we think he or she wants us to be. In this case, the criticism and shame is directed at ourselves. We are no closer to true love and acceptance than when we are trying to change the other person.

The final project kicks in when we give up on getting the love we crave from our partner. We begin to close our heart to him or her and we do one of three things. We either search for a different partner, we numb down enough to stay with our original partner, or we fool ourselves into thinking that we need to live alone because we believe our true needs for love can never be met in an intimate relationship.

Women engage more in the first two change projects mentioned above, while men tend to more quickly retreat into the third behaviour. Shutting down externally often seems like the safest choice for men, especially when they experience strong inner angry protectors. Men often fear what they might do if they let that rage take over.

Women tend to define themselves through relationships and are socialized to take care of their inner child parts through relationships. When those exiled child parts are upset, they usually want to change things in their relationship so that the distressed inner child can get the love and comfort from their partner in order to feel safe and secure. Hence, women are more often the initiators of change-oriented discussions.

We tend to assume that women are more connected to their emotions and we jump to the conclusion that they should be better at parenting their own inner children. However, women focus so much on taking care of others and on getting their inner child’s needs met by their relationship, that they are no better at nurturing their own parts than men.

Schwartz talks about a cruel joke that is being played on all of us. “We’ve all been setup—victims of a cruel joke. First we are loaded with emotional burdens by our family and peers, and then taught to exile the parts carrying them. Then we are told to go out in the world and find that special person who can make us finally like ourselves. Together we and our partner enter the striving, frenetic whirlpool American lifestyle that preludes time together, isolates us from community, depletes and stresses us out, and offers innumerable addictive distractions that further isolate us. When we can’t make this impossible situation work, we feel like total failures—as though something is wrong with us.” (Schwartz) Meanwhile, we never had a fair chance due to the baggage many of us have and the pressure of modern life, but most of all due to the complete ignorance on how to deal with our inner turmoil, other than expecting our partner to miraculously make it go away.

The missing piece you have not been taught is how to parent yourself in a way that allows you to take care of our own inner wounds and to show up as your best self with your partner. You can stop searching outside of yourself because you are the special person your vulnerable inner child parts have been waiting for. Once you realize and embrace that insight fully, your partner will be released from the pressure to have to be the perfect unconditionally loving parent for your younger selves. IFS is essentially attachment theory taken inside.

In your partner’s place, your Aware Self will become the primary caretaker of your inner child parts so that your partner can be a secondary caretaker. Instead of your power parts, for example your Inner Pusher or Inner Perfectionist or Inner Pleaser, to just name a few, parenting your vulnerable inner children in their limited way, your true Self can give those parts what they so desperately need. Those protective parts are parentified inner children. They have taken on the job to protect you and thus parent the vulnerable child parts but are often quite burdened by it.

IFS is a psycho-spiritual model of therapy in which all human beings are perceived as healthy and whole. The Self is the spiritual aspect of this therapy. It is a myth that we have to learn or build compassion. Our true self is naturally accepting, loving and compassionate. All humans have this inner wisdom and healing energy. The Self is the healing entity. It is meant to be the natural leader of the inner system of parts. The Self is eternal, knows all and is not affected by any trauma. It connects us to others and to all living things. It is presence, heart-openness and conscious awareness. The Self is characterized by the eight C’s of self-leadership that Schwartz names. The Self is compassionate, calm, curious, connected, confident, courageous, creative and possesses clarity.

When you take care of all your parts from that Self, you can also show up from that calm, connected and compassionate stance with your partner. The way you relate to your own parts is mirrored in the way you are able to relate to your partner’s part. If you for example have a relationship with your own fearful part, you can be compassionate with your partner’s scared part.

When our power parts, for example anger, control, defensiveness, judgement, righteousness or even our distant rational self are triggered, we are usually blended with them or have a feeling of being taken over by them. Interactions with our partner from a place of anger, judgement, righteousness, defensiveness or control are clearly not productive but are greatly damaging for the relationship. Instead of our power parts taking us over in a given moment, we ideally want to be able to speak for the parts rather than being immersed by them and speaking from those powerful parts.

We also want to be able to speak for our vulnerable inner child and their needs rather than having the child take us over. When that child takes over and jumps into the driver’s seat, we might show up as overly scared, helpless, or moody. Our partner is left wondering what to do with this child-like behaviour and finds himself or herself in an involuntary parenting role.

The myth of us having a monolithic personality, which translates into being only one mind, is according to Schwartz one of the greatest causes of distance and conflict in our intimate relationships. That awareness of our parts, our natural multiplicity, on the other hand, is the greatest antidote. Instead of believing our partner is this angry or controlling person, or they are this distant judgmental person that shows up at times, we can relax into the awareness that this is just a part of them and that it serves the function of protection. When both partners are totally flooded by their protector parts, the knowledge that this isn’t a permanent condition but that the protectors on both sides will relax and the two Selves will emerge is extremely eye opening and comforting. We can then both work with our own parts to get back into Self and then repair and reconnect with our partner from a loving and compassionate place.

Not only does the knowledge of the multiplicity help us navigate through storms, but it can also deepen the intimacy and love. We all have fears that once we have exposed our parts that cause difficulties, we will forever be seen by the other person as having character flaws. If both partners understand that those are just parts of each of them, parts that simply need empathy and acceptance, it is easier to respond to each other lovingly. As we learn to love and accept all our own inner parts, we also learn to love and accept all parts in our partner.

“There is something magical about trusting that all of you is welcomed in a relationship. It’s as if you are a single parent who feels ashamed of how ugly, stupid, or frail some of your children are” (Schwartz). When this process of welcoming all parts of oneself and of ones partner is mutual, it provides such a secure couples connection that the protectors can relax more and more and both partner’s younger parts know it is safe to come out.

Join me on Sunday, June 24 for an “Intro to Your Parts and to Your Self” workshop from 10:00 a.m. – 5:00 p.m. This workshop is based in Jay Earley’s parts work. For more information please call or email.

Contact me for a free phone consultation on either individual sessions or couple’s coaching. I also offer packages for couples.

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

Conscious Uncoupling

I have been going through the process of consciously uncoupling over a period of several months, starting last year. 2017 brought me some major personal life changes and challenges. I experienced a couple of catalysts in the second part of the year to bring to my attention that my long-term partnership needed to be evaluated and transformed. Until these two events unfolded, I had been trying to fix instead of admitting that repairing only works when you still have enough overlap in your value systems. The catalytic events brought to the surface that we had reached an impasse. Our needs and wants as well as our core values, by which we as humans all live, had grown farther and farther apart. And we cannot compromise our core values or ask this from another person. To live in integrity with our values is one of the most important decisions to make for our happiness and health.

So how do we part consciously? How do we transform a romantic relationship into a friendship in which we feel safe?

When a relationship nears its end, you might have experienced that you are tempted “to try to violently vomit someone right up and out of your heart and soul” (Katherine Woodward Thomas). Ironically, by trying to cut a relationship off too quickly, we keep the connection festering in our psyche. Contrary to popular belief, time does not heal all wounds. John James and Russell Friedman name this idea as one of the myths around loss which hold us back from achieving completion. It depends on what we decide to do with the time.

Initially, my experience was deep grief. Part of the grieving when a relationship ends is around grieving the future, or as Katherine Woodward Thomas says, “Much of the horror of a breakup is the insult to our expectations of how this story was supposed to unfold versus how it actually did”.

Woodward Thomas points out that “when our expectations are in line with reality, our brains receive a hefty dopamine hit to reward us… Yet, when our expectations are not met, our stress levels shoot through the roof, shifting our brains into a threat state”. Failed expectations can throw us into deep confusion and inner chaos. We might even experience humiliation, inferiority or shame because of the external rules and expectations of society.

The phrase “and they lived happily ever after” summarizes our collective story of how romantic love is supposed to work. If it lasts, then it’s real love; if it doesn’t, then it wasn’t love to begin with. But we are forgetting that people and their needs and value systems simply change.

So rather than defining the success of a relationship by whether it lasted “until death do us part” or not, why don’t we define the value of it by the wisdom and learning we have gained. A second, and in my mind very important, way of defining success or failure of a relationship is by consciously deciding to end a union in a loving way rather than with hatred and revenge.

Conscious uncoupling is “a way to end a romantic union with dignity, goodness, and honor, and where no one was left shattered or destroyed by the experience.” (Katherine Woodward Thomas). It is the decision to remain as conscious as possible while separating and to strive to overcome the impulses of our limbic-brain. The aim of conscious uncoupling is to plant seeds of forgiveness, goodwill and generosity. The word generous shares the same root as “genesis” and “generate”, which means “beginning” or “to give birth”. One way to be generous and initiate a new beginning is to get to a place where we can honestly offer a blessing to our former partner, wishing them well.

Of course it is great if both partners want to part this way, but it only takes one person to consciously uncouple. Even if your partner is revengeful or angry, you are not bound to behave in kind. Even if he or she does not show up as generous, you have the choice to be that forgiving person. The motivation of forgiveness is for-giving yourself freedom, so that you can move forward empowered to create a happy, healthy life. In order to do that, we need to take what is ugly and rotting, and turn it into “compost” to grow something better from it.

Most marriages or relationships unfortunately end with one or both parties becoming obsessed with winning or getting some form of revenge. Angry and reactive words and deeds are the norm. Well-meaning friends or family members can also do some damage. They often want to see us as a strong hero or heroine. They tend to take sides, “insisting upon devaluing, diminishing, and dismissing your former love, and your relationship in the process, to try and help you move on” (Woodward-Thomas) but that will not ultimately bring us relief and peace. After all, the opposite of love is not hate, but indifference or detachment. Hate is just as strong a bond as love, and keeps us energetically tied to our former partner.

And because our brain is hardwired to keep us safe and ensure our survival, it is also prone to stay connected to the previous attachment figure. For our ancestors, being part of the tribe was essential for survival. Being rejected and excluded creates feelings of unsafety and danger in the reptilian complex, the evolutionarily oldest part of our brain. To that part of our brain, it might seem that it is better to have a negative bond than no bond at all.

To comprehend the pull a former love can still have, we need to understand what happens in our brain when we love somebody and lose somebody. In her TED talk “The Brain in Love”, Dr. Helen Fisher shares how brain research shows activity in the brain cells which produces dopamine when we are in love. This area is part of the brain’s reward system, part of the reptilian core of the brain, below our cognitive functions or more advanced parts of our brain. The same brain region becomes active when someone feels the rush of cocaine.

But romantic love can become even more of an obsession than cocaine. The obsession can get worse when you have been rejected. Our conscious mind is very much aware that the best thing to do is move on and start a new life, but our brains are hardwired to increase our desire for the one we are losing because the exact part of the brain that became activated when we fell in love is the part of the brain that becomes stimulated when we are rejected. It sparks activity in the brain that is similar to the experience of a cocaine addict seeking that next fix.

Dr. Fisher sums it up by saying, “I have come to believe that romantic love is an addiction. A perfectly wonderful addiction when it’s going well, and a perfectly horrible addiction when it’s going poorly… Romantic love is one of the most addictive substances on earth.” Love comes from the wanting or craving part of our mind; it’s a drive.

In fact, three different brain systems are involved in the experience of being in a loving relationship, says Fisher in another talk titled “Why We Love, Why We Cheat”. One is the part of the brain where the craving for sexual gratification originates from, you might want to call it lust. The second of these brain systems is romantic love, characterized by the elation of early love. The third brain system is attachment; that sense of calm and security that you can feel with a long-term partner. Our brain’s main function is to ensure survival of the species. The sexual energy prompts us to look for a number of partners for the survival of our genes, romantic love focuses us on one partner and the attachment need we have enables us—according to Fisher—to tolerate this human being long enough to raise a child together as a team.

The three brain systems don’t always go together and that’s where complications occur. They can go together and that’s why casual sex is not always casual. When experiencing orgasms, you get a spike of dopamine and a rush of oxytocin. Dopamine is associated with romantic love and oxytocin with attachment. We can experience a sense of a strong cosmic union with someone after we have made love to them. That’s when we can fall in love with somebody who we just wanted to have casual sex with.

But these three brain systems aren’t always connected to each other. We can feel deep attachment to one person while we can feel romantic love or sexual attraction to another person. Good long-lasting healthy relationships need to be consciously created despite these instincts. We need to understand our learned attachment styles so we can actually form a long-lasting, secure bond.

So what if we would not just strive to consciously create fulfilling and well-functioning relationships, but also create break-ups “where neither party was blamed or shamed, yet where both people were left valued and appreciated for all that they’d given one another” (Katherine Woodward Thomas)?

If a love relationship ends for any other reason than death of one partner, we assume that it failed. Yet, we would never say a friendship or business venture was a failure if after some time one or both people realize their needs aren’t met and it is time to move on to new adventures.

Life changes, like a relationship loss, are a time when we find ourselves in the corridor between two worlds. We are no longer the person we used to be, and not quite yet the person we are going to become. Even though a break-up is most likely one of the more painful experiences we can have in our life, it holds great promise for growth and awakening.

Every fear and insecurity we have ever swept under the rug now stares us straight in the face to be dealt with. But you can use the shock of the loss “to break your heart open, expanding and enlarging your capacity to authentically love yourself and others” (Katherine Woodward Thomas).

If we do not work on completion of a relationship, the baggage we have buried will come up again in the next relationship. It will leak out in toxic and destructive ways into the relationships we have, which are ultimately all a reflection of the relationship we have with ourselves.

Actress Gwyneth Paltrow and her former husband, Coldplay lead singer Chris Martin, brought conscious uncoupling into the headlines of the press when they announced the end of their marriage in 2014. I would like to end with their announcement as a perfect example of uncoupling with consciousness:

“It is with hearts full of sadness that we have decided to separate… We have come to the conclusion that while we love each other very much we will remain separate. We are, however, and always will be a family, and in many ways we are closer that we have ever been.”

 

Are you in the process of creating or improving a relationship, or in the process of ending a relationship, and you want to do it with as much consciousness as possible and in the highest wisdom and benefit for all involved?

Contact me for a free phone consultation on either individual sessions or couple’s coaching. I also offer packages for couples. You can request the phone consultation by email. Selected time slots are also available to book through my online calendar.

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

I Don’t Trust You – PART THREE – How to Heal the Trust

Listen to all three parts of the article as an extended version on my podcast, or read part three below!

When we have been betrayed, we might think that we have discovered the truth about the other person, that they have shown their true colours, but all we have done is discovered one truth about them. We are all people with admirable qualities and people who also act from their so called shadow sides. We all act from conscious parts in us but also from fears and suppressed unconscious energies that we have learned to disown. When somebody has betrayed us they have hardly ever set out to do this on purpose but usually they have acted from their own needs, wants and desires without considering their impact on others.

Healing the trust means figuring out together what led to the betrayal and to making changes in the relationship in a way that makes another betrayal less likely. You want to have problem-identifying and problem-solving conversations. This is not about finding fault with either partner but about understanding the unconscious dynamics in our relationships.

Let’s be very clear. A betrayal is like a mugging. Just as it is not your fault that you were mugged, it is not your fault that your partner broke your trust. However, once things have calmed down emotionally, you can examine how each of you has contributed to a situation that led to broken trust. Some problems will be issues your partner needs to deal with, others, you might need to take responsibility for. You can both make changes that will make a future betrayal less likely.

Kirshenbaum shares that many years ago, her husband had an emotional affair. She analyzes, “I had in fact made it far too easy for him to go off and have an emotional affair… I was very busy. I was very impatient. I was very critical of him. I was very unsupportive when my husband was going through a difficult time himself. Somehow I had withdrawn from him… My husband’s part in the problem was that he didn’t know how to get my attention and let me know what he needed and how we were going off the rails. My part in the problem was that I ignored his needs and sent us off the rails.” (Kirshenbaum, 168/169)

The inability of one or both partners to express their needs creates huge problems in our relationships. We usually grow up believing that as adults we shouldn’t be needy. Fact is, people are only as needy as their unmet needs. Living a healthy relationship means finding out what your needs are, believing that you deserve to have your needs met, and expressing them appropriately to your partner. Some needs we have are independent needs, others are dependent needs. The first ones we can meet ourselves, for example “I need to exercise every day”; the latter ones we can only meet with the cooperation of the other person, for example “I need to connect with my partner every day”. Some needs are negotiable for us for example, “I am willing to skip a day of exercise here or there”. Other needs are non-negotiable due to our values, for example, “I need my partner to be monogamous” could be a non-negotiable need for you.

The key to problem solving is to not get defensive. Refuse to hear blame and do your best to hear the underlying unmet needs. It is not up to you to judge your partner’s needs, nor do you need to justify whether you have tried to meet those needs. Strive to hear the need and find out how you can actually meet it, if it is one that involves you, or give your partner time and space to meet their own need.

Kirshenbaum names six top solutions that help rebuild the trust:

  1. Learn to listen

Instead of really truly listening until the other person feels understood, we tend to jump to conclusions, assume, explain, defend, interrupt, criticize, minimize and blame or feel blamed. Listening means hearing. You show you have heard and understood by reflecting back what you have heard, for example, “Did I get this right, you feel…”

  1. Make each other feel the other matters

Listening is one way of making each other feel important. Another way is making time for each other, or reaching out to your partner to connect.

  1. Be fair

When one of you feels resentment because something does not seem fair, the other person needs to hear this and at least try their best to make things more balanced or more fair.

  1. Learn how to make decisions together

If you are struggling to find compromises in regards to what you want, you can use the numbers from 1 to 10 to determine how important something is to you. 1 means you don’t care much, 10 means it is extremely important to you. The partner with the highest number gets to make the choice. If it is equally important to you, take turns making decisions.

Also talk about why something is important to you, what it means to you. That way your partner can understand your experience.

  1. Don’t belittle

Treat each other with respect, no matter what you think about the other person’s thoughts, needs, fears or feelings. Nobody likes to be treated as if they are stupid, crazy or unimportant.

  1. Don’t be controlling

Our needs can be experienced by the other person as control. And the more they feel controlled, the more likely it is that they will do everything to escape the control. If your partner experiences your needs as you trying to control him or her, it does not mean that you have to throw your needs overboard. It means that you have to have a conversation and make sure you explain your feelings and needs. You also need to express your needs as requests not demands.

Rather than insisting on needing to check up on the other person, the betrayed partner could try to come from a vulnerable place and for example say, “I still feel scared and vulnerable, and it would help me to feel safe if you were more open and shared more with me. I’ll do my best not to get upset but to make you glad you shared.”

In the aftermath of a betrayal, the temptation to be controlling is great. However, can you actually control what you are trying to control? If your partner chooses to do what you do not want them to do, he or she will find a way to have secrets. And if it is something you can actually control, it might make you feel safer in the short term but not help you trust your partner in the long run. If you don’t try to control them, it is a win/win. Either he or she shows that they are trustworthy, or they show that they cannot be trusted. In the latter case it is better, to know sooner rather than later.

If you are thinking that you need to control them because they won’t respect your requests and be honest, you are saying that this person has radically different values than you but that you want them in your life anyway. In that case, you are not honouring your own values and needs. For the sake of our soul and our personal growth, the decision whether to continue with the relationship or not, needs to be one of self-love and self-respect. Are you in integrity with your own values staying in this relationship, or not?

If our values overlap enough and we are able to work through a betrayal together with our partner, we can rebuild the trust as a team. In that case, the relationship usually ends up being stronger than before.

PART ONE of this series explored how mistrust entered into the relationship. Click here to read part one.

PART TWO of this series was about how to decide whether to stay in a relationship and rebuild the trust, or not. Click here to read part two.

If you would like to work through a betrayal by yourself or with your partner, contact me for a free phone consultation.

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

I Don’t Trust You – PART TWO – Deciding Whether to Go or Stay

Listen to all three parts of the article as an extended version on my podcast, or read part two below!

When there are trust issues in a relationship, the question arises if the trust can be restored. Mistrust can provide an excuse to leave a relationship if we had already been thinking about ending the relationship. It all depends on what the relationship was like before the betrayal happened. “Most people who leave a relationship right after the betrayal have regrets if the relationship had been good before that point.” (Kirshenbaum, 39)

Before deciding to heal and restore the broken trust, the author Mira Kirshenbaum recommends that you ask yourself several questions.

1. Would you want this relationship if the trust could be restored?

You need to examine what the other areas of the relationship are like. What has your sex life been like before the loss of trust? Can you still have fun together? Do you still enjoy co-parenting?

2. Does the fact that this betrayal happened ruin everything for you?

If the betrayal has changed how you see the other person at such a fundamental level that you cannot imagine wanting to be with them after your anger has died down, then you are better off ending the relationship.

3. Can you imagine the possibility of forgiveness?

Forgiveness isn’t just the cherry on top of the sundae of reconciliation. Forgiveness is essential for our relationships. You cannot trust somebody whom you haven’t forgiven and just as importantly, you cannot trust somebody who hasn’t forgiven you. Forgiveness is a life-affirming act. It is not an intellectual process; it is a softening and opening in the heart. Instead of our heart feeling closed and hard because of anger or fear, it opens and relaxes when we forgive and let go.

4. Does the person you mistrust care about how you feel?

Has he or she gone out of their way to show that they care? If not, then he or she will not be able to work with you during the trust-recovering process. You are better off leaving.

5. Can the other person work on the relationship with you?

Rebuilding trust can only happen when the two people work on it together. The partners need to talk to each other, share information about hurt feelings, and talk about things that are difficult to say or hear. If one or both people are conflict-avoidant and just want the relationship to be easy and trouble free, the process of rebuilding trust cannot unfold successfully.

Kirshenbaum names two main reasons why we are afraid to talk to our partners. One is the fear of being attacked or blamed. So you need to commit to not attacking, blaming, or yelling and instead focus on making each other feel safe. The second reason is that we might feel that we won’t get a chance to express ourselves. So the second commitment is to listen and give each other equal talking time.

You need to discover together what the mistakes were, how you both contributed to them happening, and how to avoid them in the future.

6. What do I have to lose?

If you can get to the point where you can honestly say, “I don’t have anything to lose; the worst that can happen is that the person who has betrayed me will show that he or she hasn’t changed”. If this is the case, then it’s worth staying to work on the relationship. If he or she ultimately can’t or won’t do what is needed to deserve your trust and make you feel safe, you can see it as his or her way of letting you go, and move on at that point.

Often the betrayed partner does not need to hear how sorry the other person is and how bad they feel. Instead, they need the betraying partner to really understand how their life has changed through their choices. After the betrayed person has shared the impact the break of trust had on them and their life, the offending partner repeats this impact back to her or him. That allows the betrayed spouse to feel seen, heard and truly understood. That is much more valuable for the healing process than an apology.

Mistrust can heal. What prevents it from healing is excessive anger. The angry part inside of us is naturally trying to protect us. Often yelling does make us feel stronger and therefore safer. It can be somewhat of a test to see if the other person cares enough to hang in there while you are furious about their betrayal. At the same time, it is unfortunately a test of the other person’s ability to withstand discouragement.

The less anger we engage in, the faster the healing happens. Kirshenbaum’s guidelines are: if the betrayal was a major betrayal, there is most likely still unlimited anger by the end of the first month, but by the end of three months, you should be able to have a sane, productive conversation for the purpose of accomplishing joint goals. By the end of six months, there might still be flashes of anger, but it should no longer be your operating mode. By the end of the first year, you are ideally no longer angry. Trust might not be completely restored, but you feel you are on your way. By the end of the second year, trust has been restored and you can now talk about the betrayal without getting angry and upset.

The things we do to make us feel safer, like yelling, cruel words, coldness or distancing ourselves, won’t restore trust. If you find it hard to not express your anger to your partner, you can keep an anger journal, vent about the betrayal to a coach or give yourself a “time out” if it gets too much. I also like two other suggestions Kirshenbaum makes. She suggests to vent in emails and give your partner the choice whether they want to read the e-mails or not. She also talks about “having a Vesuvius”, which entails setting a timer for two minutes (or however long your partner can listen) and using that limited time to get your anger off your chest.

In PART THREE we will explore the steps to healing the broken trust. Click here to read part three.

If you would like to work on a trust issue by yourself or with your partner,

contact me for a free phone consultation

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

I Don’t Trust You – PART ONE – How Mistrust Enters Our Relationships

Listen to all three parts of the article as an extended version on my podcast, or read part one below!

Why are trust issues such a common topic for relationships? The answer is simply that we are all human; we are imperfect people who make mistakes. And other imperfect people with whom we are in relationships will too often hurt us, or disappoint us, or even betray us. A betrayal happens when one person does not take the feelings of another person into account. Every time we do not consider our partner’s feelings or fundamental needs, he or she is bound to feel disappointment and the trust in the relationship diminishes.

Kirshenbaum states in her book “I love you but I don’t trust you” that between 40% and 70% of couples know they have significant problems with trust, and at least 90% of couples will have a crisis of trust at some point.

Any upsetting surprise or discovery that makes us feel vulnerable, hurt or unsafe can be experienced as a betrayal. When we have a reasonable expectation and the other person violates it through their choices, we feel disappointed or betrayed. Mayor betrayals are of course gambling away the couple’s entire savings, having an emotional or physical affair, or tricking your partner into having a baby he or she didn’t want. Betrayals also happen when someone we trust doesn’t stand up for us, says bad things behind our back, takes advantage of us, exposes us to a situation we experience as dangerous, keeps important things from the past or present secret, pulls us into financial difficulties, or breaks other major promises or unspoken agreements.

Betrayal is a reliability breakdown. One big betrayal is painful but often easier to recover from than an endless series of little disappointments or little betrayals. The latter occurs when we are in a relationship with an unreliable partner who makes promises and keeps breaking them. In the second case, you cannot count on anything. Such little betrayals are ongoing lies, or repeated situations where the other person keeps getting into trouble, or keeps failing at something that is expected of an adult, for example their job or managing their money.

Differences Between the Partners

One way in which trust issues enter a relationship is when there are significant differences between the partners in background, personality or preferences. “For example, if you like to plan and your partner likes to just wing it, your partner’s way of doing things will seem wrong to you and you’ll feel that you can’t trust him” (Mira Kirshenbaum, 27). You will both be mistrustful of each other. The planner might feel they cannot count on anything and the more spontaneous person will potentially feel trapped, controlled or stifled, and therefore also experience mistrust.

Unequal Power

Another risk factor for mistrust is a situation of unequal power, for example when one person has more money than the other, or more personal power. Having more power can play out as not needing to consult the other partner when decisions are made, or can occur if the priorities of the more powerful partner trump their partner’s wishes. The partner with less power experiences that they are not treated equally and that their wishes and needs matter less. On the other hand, the person with more money can never be sure that the other likes him or her for who he or she is. That erodes the trust on their end.

Hidden People

The worst trust killer is when one partner does not know where they stand with the other because that person is hiding. “He just plays his cards close to his chest. He’s not even open enough to tell you he doesn’t know where he stands on the subject of making a commitment. He keeps saying ‘I don’t know’ to your questions. He changes the subject when you try to press him a little on any personal topic.” (Kirshenbaum, 30)

Because two people are never identical, one will ultimately be more open than the other. The person who is less open will inevitably begin to seem hidden to their partner. And we all fear that when something is hidden it cannot be anything good. We start to feel insecure and afraid. So the more open partner begins to ask questions, to push, to probe or to invade. And the other partner will resist, close up more and put up more barriers. So in most relationships, there is one person hungry for more openness and the other one who is defending their closeness.

If you need to be with somebody who is open and you are with a hidden person, then you have a compatibility problem. However, a simple agreement can help to shift the dynamics of mistrust. That commitment is, “I will open up if you do not slam me” and “I won’t slam you if you open up.” This means that the person who is hidden has to swallow their fears and take a risk. And the other person has to be okay with hearing upsetting news and not freaking out about it.

According to Kirshenbaum, we make two mistakes. “We get upset at what the other person has revealed. And we give the other person the third degree about when they first knew this and why they didn’t tell us sooner and what else are they hiding” (Kirshenbaum 264). Or as Ellyn Bader and Peter Pearson call it, we become lie invitees. When we get angry, attack or act like martyrs and make the other person feel guilty, we are not helping our partner to be truthful.

Unfortunately, we cannot command openness, we can only encourage or reward it. Instead of responding with anger, our first goal needs to be to welcome the honesty. We might want to say something like, “I really welcome your openness, and I am grateful, even though I am struggling to hear this information.”

Dr. Alexandra Solomon, who teaches an undergraduate course at Northwestern University called “Building Loving and Lasting Relationships: Marriage 101”, talks about asking constraint questions to invite the other person to dialogue. For example, if our partner lies to us, we can ask, “Why did you lie to me?” Or we can phrase a constraint question and ask, “What kept you from being truthful with me?” The first question triggers defensiveness, and we are coming from a victim place, where the other person is the perpetrator. The second question is coming from a place of curiosity and invites a conversation in which we share responsibility. Perhaps, it did not feel safe to tell the truth, or perhaps it is something our partner has learned growing up and that fear or limiting belief needs to be healed. We are interested in our partner’s history to understand and we are invested in working on changing this pattern together.

While you can’t have relationships without disappointments because it is part of human nature to hurt others, you cannot have a solid love relationship without trust. Trust nourishes the relationship. Only when you trust each other can you fully relax, be open and feel safe enough to let the other one see your true self.

According to Kirshenbaum, the trust healing process consists of “finding ways to radically take the other person into account”. Often right after a betrayal or broken trust we want to understand why it happened. Oddly enough that has us more invested in the relationship than we were in a long time.

By nature we are designed as trusting creatures. Our ancestors could only survive because they trusted each other and worked together. According to Kirshenbaum, there is a “trust-hungry part” and a “betrayal vulnerable part” in all of us. Trust is our default mode. Unless we have a reason not to trust, we will default to trusting. But when something happens that triggers our fears of betrayal, that betrayal vulnerable part will awaken and can cause destruction.

In PART TWO of this three part article we will address how to decide whether to go or stay in the relationship. Click here to read part two.  

In PART THREE we will explore the steps to healing the broken trustClick here to read part three.

If you would like to work on a trust issue by yourself or with your partner, contact me for a free phone consultation

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

 I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

Perfectly Imperfect Mother

My mom passed on six years ago. Each Mother’s Day, I think of her, of course, and ever so often I talk to her. I allow myself to feel good about the relationship we had, and I also realize that there were more lessons we could have learned. I know that she loved me with an unwavering affection, no matter what, even when I was less than patient with her. Mother love can be like no other: forgiving and enduring, even when there are fights or misunderstandings. However, when we are in the middle of a conflict, it can seem like it just can’t be resolved.

It is normal and natural that parents and children push each others buttons. We trigger each others disowned parts or shadows. Those issues are an invitation to become more whole within our own being and to create a more loving and accepting relationship with each other.

What is often in the way of truly loving our parents is that we have unrealistic expectations of them. Instead of accepting them the way they are, we want picture perfect parents. According to that picture, our mother is supposed to be always there to support us, always listening and empathizing perfectly. She is supposed to have the answers and be the wiser one to guide us. We want to admire her and look up to her. She is supposed to have it all figured out.

And sometimes mothers manage to do some of that but what if they are also just human like we are? What if sometimes they are as lost as we are? What if they don’t always act in a way that we admire? What if they also battle fears and limiting beliefs about themselves and the world? What if they trigger strong emotions for us and we don’t always bring the best out in each other?

If the relationship is challenging, we can conclude that it is just not worth bothering or too frustrating to deal with. Or we can ask ourselves, what relationship do I want to have with my mother, and what does it take to get there? Who do I need to be in order to have a healthy, satisfying relationship with her, in which my needs and values are respected?

Louise Hay suggests that you ask yourself what kind of relationship you would like to have with your mother and to put that into affirmative statement form, and start declaring it for yourself. Start opening up to the possibility to create the best relationship possible. Ask yourself what your needs are in this relationship. There will be some needs which are non-negotiable and a must in the interactions, and others that you are willing to have met elsewhere.

Decide what it is you need. She may not approve of how you live your life, but it is not necessary to make her wrong. All you need to know is that you approve of your life choices. You are an adult and if you meet her as an adult that approves of him or herself, she might surprise you.

Lead with vulnerability and let her know that you want a loving, successful relationship with her. Be very specific about how you want to show up in this relationship without trying to change or control her. Share your needs and boundaries in a loving way. Simply let her know how much it means to you to meet her from heart to heart.

Some subconscious belief changes which might help you in meeting your mom eye-to-eye are

  1. I have reasonable expectations of my mother as another human being.
  2. I allow her to be perfectly imperfect.
  3. I accept my mother the way she is.
  4. I view her with eyes of kindness and understanding.
  5. I show up as the best me in this relationship.
  6. I approve of myself and my choices.
  7. I am free of any need for approval.
  8. I embrace the best relationship that is possible with her.

 

If you would like to improve any relationship or change some subconscious beliefs, using techniques like PSYCH-K® or Shadow Energetics, contact me for a free phone consultation

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca 

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

How Do I Ask My Partner to Attend a Coaching Session with Me?

Do you feel that your long-term relationship could benefit from couples coaching but you are concerned that your partner is not open to the idea of seeing a coach? I am often asked, “how do I get my partner to come with me to do couples work”?

In my workshops and one-on-one sessions, I teach individuals and couples how to express their feelings and needs using the non-violent communication model by Marshall Rosenberg. The four step process ends with making a request—not a demand—to have your need met.

Couple’s therapist Ellyn Bader also has an interesting perspective on expressing needs to our partner. She points out that a lot depends on the wording we use. To translate that into NVC wording, we can express our need for something, but the request has to be a true request, not “I want you to”, not “I need you to”, and certainly not “You need to”.

Bader feels that saying “I need you to go to couples coaching with me”, will most likely result in your partner feeling he or she has no choice. They might feel cornered, resistant and get defensive, as there is no room to move. Fears or shame can be triggered for them around seeing a coach or sharing your private conflicts and challenges. They might not even feel they can express their feelings when approached this way. The more autocratic we show up when we express a need, the less likely it is that our partner will want to be open and cooperative.

Here is a better way of approaching the topic. “I really want to go to coaching. I hope you will join me. Here is why I want to go: I realize when you and I get into conflict I don’t handle it the best way possible. I want to learn to understand you better so we can create a better relationship. I want to become a better version of myself and connect at a deeper level with you.”

Notice that all of these are I-statements. You avoid blame or finger pointing. You simply take responsibility for yourself and the change you want to make. You give your partner a free choice to change or stay the same. Ellyn Bader even advises not to use the word “need” at all. Approaching your partner from a softer place allows them to give generously from an open heart and to express their own concerns or hesitations.

It can also help if you highlight the personal gain for your partner when going to couples coaching. You probably have specific topics you want to work on. Let your partner know that you are willing to also work on what they want to change in your partnership. For example, you want your partner to acknowledge your feelings more, and your partner wants to improve your sex life. Knowing they have a potential gain by agreeing to sessions gives them a motivation to come other than the fact that you want them to.

If despite making a request rather than a demand, your partner is not willing to come for sessions, you have the choice to make an appointment for an individual session to do your own relationship work. Even when only one person changes, the relationship itself changes. All relationships are a reflection of the relationship we have with ourselves. Others reflect to us what we believe, think and how much we love ourselves. Our partner always reflects our core wounds from childhood.

Some potential questions to examine in individual sessions could be:

– How has my partner disappointed or hurt me in ways similar to how I was disappointed or hurt as a child?

e.g. My father discounted my feelings and fears and my partner does the same.

– How might I have disappointed or hurt my partner in ways similar to how he or she was disappointed or hurt as a child?

e.g. My partner had a mother who was controlling and demanding. Each time I become controlling or demanding, I remind him of his mother. As a child he felt not good enough and guilty. When I let him know that he is not acknowledging my feelings, he is triggered into not being good enough again. He feels guilty.

– How do I let myself down in ways that are similar to how I feel let down by my partner?

e.g. I don’t take good care of my own feelings.

– Where am I expecting my partner to take care of me in ways I am refusing to take care of myself?

e.g. I expect him to acknowledge my feelings when I am not willing to sit and work through my own feelings.

– What am I making these disappointments mean?

e.g. My feelings, needs and fears don’t matter and will never be acknowledged in a relationship.

– What am I making our challenges mean about the possibilities I have for happiness in romantic partnerships?

e.g. I can’t be myself in a romantic partnership. I have to suppress my feelings and fears. I will never feel safe or accepted to be me.

– What is my limiting story around love and relationships based on my childhood wounds?

e.g. Men are not capable of acknowledging feelings and fears. Women need to make sure they don’t show up as “too needy”, or they lose their partner.

– How do I set my partner up to respond in a way that perpetuates my childhood experience?

e.g. I don’t express my feelings and fears calmly, and instead, I get very stressed and anxious. I express myself loudly and anxiously, using control to manage the anxiety. That triggers my partner into feeling the same way he felt when he was a boy.

 

Contact me for a free phone consultation on either individual sessions or couple’s coaching. I also offer packages for couples.

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!

How Limiting Relationship Beliefs and Skills Affect Us

Listen to this blog as an extended version on my podcast, or read the shorter version below!

Studies have shown that married couples, or at least married men, tend to live longer than their unmarried counterparts. However, that is only true if these couples experience their relationship as happy and feel safe with each other.

What determines whether we can create a safe and happy long-term relationship with our partner? We need to consider two main components: our subconscious beliefs and our learned skills.

The science of epigenetics has shown that our beliefs shape our reality. Supportive as well as limiting beliefs affect us in all areas of our life, including relationships. Our mind reads the environment and sends that information to our cells. Healthy cells allow us to live longer. However, the cells don’t get the information directly but via our nervous system, which responds to our perception of reality.

If our mind perceives another person as safe, we feel relaxed and our body is calm. Our cells get the message that we live in a safe environment. In that case, we tend to live long and happy lives because we are experiencing life as safe and pleasurable. If our mind misinterprets the environment, based on limiting beliefs about relationships, and perceives it as threatening, no matter whether it actually is or not, the cells in our body receive the message that we are in danger, which activates stress hormones, and our natural fight or flight response is activated.

If we look through a negative filter, based on our past experiences and learned beliefs, at our relationships, we can find different reasons not to trust and ultimately we are sabotaging every intimate relationship.

Some of those faulty conclusions about love and relationships we might have drawn as we were growing up are, “I will always be alone and no one will ever be there for me”, or “I will never be good enough”, or “I cannot have my needs met in any romantic partnership”, or “I cannot be honest and myself in relationships”, or “Once, there is a conflict, that’s the beginning of the end, and I had better withdraw already to protect myself”. The latter pattern of course is supposed to minimize the hurt if somebody rejects us. Drs. John and Julie Gottman’s research has shown that long-term partnerships are forged and stabilized through the reconciliation of conflicts and differences. So it is actually the limiting belief about conflicts which ultimately creates what the person fears: the loss of the relationship.

But it’s not just the negative filter of our limiting beliefs that affects us in relationships, but also our missing relationship skills. Imperative skills in every relationship are knowing how

  1. to get in touch with our needs and to express them successfully
  2. to take personal responsibility for our part in an interaction
  3. to make amends and repair break-downs or rifts
  4. to work through conflicts in a conscious way
  5. to self-soothe when you get emotionally activated or “triggered”
  6. to hold the space for each other and co-regulate each others emotions
  7. to be vulnerable and generate intimacy on a regular basis
  8. to keep your autonomy while connecting on a daily basis with our partner

When one or both partners are missing one or more of these skills, they can get into a lot of painful or toxic patterns. So we need to ask ourselves which of these abilities we did not develop when we were young. Perhaps conflict resolution or collaboration are missing skills? Perhaps being able to be with our unpleasant emotions and self-regulating these when required is what we need to learn? Perhaps we need to begin to take responsibility rather than choosing to believe that things are happening to us and we are without power and influence?

What beliefs do you need to change and what skills would you like to learn in order to create and continue to lead a healthy and happy long-term relationship?

 

Contact me for a free phone consultation on either individual sessions or couple’s coaching.

I offer packages for couples.

Angelika

905-286-9466

greendoorrelaxation@yahoo.ca

I know your time is valuable and I appreciate you reading my blog. If you are enjoying my articles, you can subscribe to receive an e-mail notification whenever I post a new blog. All you need to do is to enter your email address in the field in the left sidebar. Thank you for your support!