Impact of Love Maps on Relationship Health: Building Stronger Connections

By Caroline NeaL, LMFT

In the quest for a fulfilling and enduring relationship, understanding your partner’s inner world is crucial. Dr. John Gottman’s concept of the “Love Map” provides a valuable framework for this understanding, revealing how deep knowledge of each other’s experiences, preferences, and emotions can profoundly impact relationship health. Here’s how Love Maps contribute to stronger, more resilient relationships and practical ways to leverage this concept for enhancing your connection.

What is a Love Map?

A Love Map is essentially a mental map that contains detailed information about your partner’s life. This includes their history, current concerns, future dreams, likes, dislikes, and everyday routines. Dr. Gottman’s research indicates that couples with well-developed Love Maps—where partners have a deep understanding of each other’s inner worlds—tend to have healthier, more satisfying relationships.

The Impact of Love Maps on Relationship Health

1. Enhanced Emotional Intimacy

A well-developed Love Map fosters emotional intimacy by allowing partners to connect on a deeper level. When you know and understand your partner’s fears, dreams, and values, you can respond to their emotional needs more effectively. This mutual understanding creates a sense of closeness and security, essential components for a strong, emotionally fulfilling relationship.

2. Improved Communication

Understanding each other’s Love Map leads to more effective and meaningful communication. When you are familiar with your partner’s background and current concerns, you can engage in conversations that are more relevant and empathetic. This deeper communication helps to avoid misunderstandings and facilitates a more open and honest dialogue, reducing the likelihood of conflicts and enhancing relationship satisfaction.

3. Increased Empathy and Support

A comprehensive Love Map enables you to be more empathetic and supportive. Knowing your partner’s struggles, aspirations, and preferences allows you to offer support that is truly aligned with their needs. This empathy strengthens your connection and demonstrates that you are attentive to their experiences, building a stronger foundation of trust and mutual support.

4. Stronger Conflict Resolution

Conflict is a natural part of any relationship, but how you handle disagreements can make a significant difference. When you understand each other’s Love Maps, you can approach conflicts with greater insight into your partner’s perspective. This understanding helps to address underlying issues more effectively and work towards solutions that respect both partners’ needs and viewpoints.

5. Greater Relationship Satisfaction

Couples with well-developed Love Maps often report higher levels of relationship satisfaction. This satisfaction stems from the feeling of being known and valued by your partner. The sense of being truly understood and appreciated contributes to overall happiness and fulfillment in the relationship.

Practical Steps to Develop and Maintain Your Love Map

1. Ask Meaningful Questions

Engage in regular conversations that go beyond everyday topics. Ask questions about your partner’s dreams, fears, and significant life experiences. For instance, inquire about their childhood memories, future goals, or what they value most in life. This helps to deepen your understanding and keeps your Love Map current.

2. Share Your Own Insights

A two-way exchange of information strengthens your Love Map. Share your own experiences, dreams, and concerns with your partner. This reciprocal openness fosters mutual understanding and ensures that both partners are equally invested in each other’s inner worlds.

3. Regular Check-Ins

Make it a habit to regularly update each other on changes in your lives. This could involve discussing new interests, recent challenges, or shifts in personal goals. Regular check-ins help keep your Love Map up-to-date and relevant, ensuring that you remain connected and informed about each other’s evolving needs.

4. Celebrate Each Other’s Achievements

Acknowledge and celebrate your partner’s achievements and milestones. Recognizing their successes and showing genuine interest in their accomplishments reinforces your knowledge of their goals and fosters a sense of shared joy and support.

5. Practice Active Listening

When your partner shares something with you, practice active listening. Show that you are fully engaged in the conversation by reflecting on what they’ve said and validating their feelings. This active engagement demonstrates that you value their perspective and are committed to understanding their Love Map.

Conclusion

The concept of the Love Map underscores the importance of knowing your partner on a deep and meaningful level. By developing and maintaining a comprehensive Love Map, you can enhance emotional intimacy, improve communication, and build a stronger, more resilient relationship. Investing in this understanding not only enriches your connection but also contributes to overall relationship health and satisfaction. Embrace the journey of exploring each other’s inner worlds, and let your Love Map be a guide to creating a deeper, more fulfilling partnership.

Emotionally Focused Therapy for Couples

By Jessy Weston, AMFT

Emotionally Focused Therapy (EFT) is a leading approach in couples therapy, developed by Dr. Sue Johnson in the 1980s. Grounded in attachment theory, EFT emphasizes the importance of emotional bonding in maintaining healthy, lasting relationships. Let’s explore the key highlights of EFT and why it’s so effective in couples therapy.

1. Focus on Emotional Bonding

EFT centers on the belief that secure emotional bonds are essential to relationship health. It helps couples understand and address their attachment needs—the desire for closeness, security, and connection. By focusing on these core needs, EFT aims to rebuild and strengthen the emotional bond between partners.

2. Identifying Negative Interaction Patterns

EFT helps couples identify and understand the negative interaction patterns that fuel conflict and disconnection. These cycles often involve blame, defensiveness, or withdrawal, which can erode trust. By recognizing these patterns, couples can start to break the cycle and create healthier ways of interacting.

3. Deepening Emotional Communication

Beyond surface-level discussions, EFT encourages couples to explore and express their deeper emotions and vulnerabilities. Therapists create a safe space for this emotional communication, fostering empathy and understanding between partners. This deeper connection enhances emotional intimacy and strengthens the relationship.

4. Repairing and Strengthening Relationships

EFT is particularly powerful in repairing relationships damaged by conflict or emotional wounds. By addressing the root causes of distress and fostering emotional responsiveness, EFT helps couples heal and build a more secure, resilient bond.

5. Proven Effectiveness

EFT is one of the most researched and validated forms of couples therapy, with studies showing its effectiveness in improving relationship satisfaction and emotional connection. The positive effects of EFT often endure over time, making it a reliable approach for lasting relationship improvement.

Emotionally Focused Therapy provides couples with a profound approach to healing and strengthening their relationship. By focusing on emotional bonding, breaking negative cycles, and deepening emotional communication, EFT offers a powerful path to lasting change. Whether you’re facing challenges in your relationship or seeking to enhance your connection, EFT can help you build a more fulfilling and resilient partnership.

Wedding Woes

By Nicole Marino, AMFT

The past few years, I have had significant experience discussing wedding planning with clients, both with individuals and couples. This topic more recently resonates with me personally as I just went through the wedding planning process myself. I know how stressful and overwhelming it can be. It is easy to lose sight of the importance of the whole process when you get sucked into the pressure of the wedding industry. Of course, everyone wants their wedding to be “perfect” and magical, but I think that can get in the way of just enjoying the process and getting excited about marrying your best friend. I have outlined some helpful tips that I tried to keep in mind myself. I deeply acknowledge that no one is perfect, and it is easy to get lost in the stress (trust me I get it), but sometimes it is helpful to have a reminder from someone who has gone through it.

Try to stay as present as possible

• I know this one seems like a given but the process goes by so quickly and it is such a fun time! It is important to enjoy the celebrations and the prep because before you know it, it’ll all be over. Try to take it one step at a time and don’t get ahead of yourself. It will all get done in the end.

Create lists

• Stay organized and know what needs to get done and when. Not everyone decides to have a planner for various reasons, so this is so beneficial to stay on top of everything. By doing this, it can help with the first tip of staying present. Focus on one month at a time and check off those tasks as they come up. It helps to see things get crossed off the list knowing that you’re making progress.

Block out the noise

• Family and friends can often have many opinions and things to say, but ultimately it is not their wedding. If something is not on your radar as stressful, don’t take on someone else’s concerns. Focus on what you’re doing and what your vision is. Of course, most people are coming from a loving place and just want to help but at a certain point it can become too much and you might need to implement some healthy boundaries.

Take time for yourself and for your partner

• Make sure you are still taking time for balance and focusing on your own self-care (taking breaks, going on walks, meditating, getting fresh air, etc.). Also making sure you are still having quality time with your partner to go on a date and maybe not talk about the wedding! Trust me, I know that can be tough especially as it gets closer, but let your mind have a break from all the logistics and just focus on being together and having fun!

Ask for help if needed

• Yes, I know I said to block out the noise, but it is also okay to delegate and ask for help when you feel like you are at your max capacity. Family and friends are happy to help so make it clear to them what would be HELPFUL and what would just add to your stress.

Create a budget and stick to it

• Financial stress can be a huge part of wedding planning especially if you are the one managing the payments. It is helpful before starting, to look at your finances and create a budget that makes sense to you. Look at the things you wish to have, get some quotes, and maybe make some adjustments. Even if you are not able to do everything you had envisioned, I guarantee it will not take away from the beautiful day. Ultimately, you don’t want to put yourself in a bad financial position post wedding.

Remind yourself of the reason for the wedding

• The whole purpose for this prep and planning is to get married! Don’t forget that. Amid stress and chaos, take time to cherish the love you have for your partner and stay connected to the goal. Try to check in with each other and see how you both are feeling, and if either of you need anything. Especially as the wedding gets closer, tensions can arise, and it is crucial that you are acting as a team and on the same page. Don’t let the stress cloud the love that brought this wedding to be!

This process is both the longest and shortest span of time. It is quite the whirlwind when you are in it, and then once it’s over, you forget all about the small things that were mentally weighing you down. You are left with all the beautiful memories and moments from the weekend/day with your loved ones and spouse, that sometimes the stress seems silly. That is not to say the stress is not very real and all-consuming because it is. But once again, the purpose is to celebrate your love and something “going wrong” during the day or days leading up is not going to ruin that!

Love Languages: A Give and Take with Couples

By Nicole Marino, AMFT

In my experience working with couples (and individuals), the importance on love languages is very prevalent. I see it similarly to the idea of showing support. We all have our natural ways of wanting to show support given how we know we want to receive support. But when the other person doesn’t need or want to be shown support in that way, they may feel the other person doesn’t care to fulfill their needs for support accurately. The same thing goes for love languages and the way we want to receive love.

We will be talking about the five original love languages: words of affirmation, acts of service, gifts, quality time, and physical touch. It is important to keep in mind that there may be differences in your love languages based on how you want to receive love and the way you want to show love. I find this distinction very relevant for couples work because it can take extra effort to shift your focus of showing love if the way your partner wants to receive love is different than how you naturally show love. I always tell couples that if this is the case, it doesn’t mean you can never give your partner gifts if that is how you express love; it just means that you also must make a conscious decision to put effort forth to give your partner words of affirmation if that is the way they need to receive love. Another thing to note is that many people do not just fall into one category for love languages but may be a mix of a few or have a certain priority list for which they prefer/need the most.

Words of Affirmation: A partner desires being shown love or giving love through verbal connection and affirmations. This can be as simple as an “I love you” in the morning, a sweet post-it note on the mirror, showing appreciation and acknowledgement for their efforts around the house, or even a handwritten love letter. Someone whose love language is words of affirmation needs emotional intimacy through words and hearing that a partner cares and loves them.

Acts of Service: A partner desires to be shown love when their partner is physically helpful and partakes in certain tasks, so the other person does not have to. This can be concrete tasks such as the dishes, laundry, cleaning the snow off the car, picking them up from the airport after a trip, or making dinner. It can also be smaller things such as putting toothpaste on a partner’s toothbrush in the morning, filling up their water bottle, starting the shower for them, etc. When living with a partner, there are many options of tasks around the home that can be done to show acts of service especially knowing a partner’s everyday routine.

Gifts: People who love gifts or gift-giving don’t always view this is as some grand gesture. Often, it is the little things that can make a partner feel special such as picking up their favorite meal from the grocery store, bringing back something they were running low on, their favorite sweet treat, flowers, and anything that made you think of them. A person with gifts as their love language just wants a partner to show they love them by thinking of them in little (or big) ways in the form of a physical item. To know their partner went somewhere and thought of them makes all the difference.

Quality Time: A person who needs to be shown love through quality time just wants to physically and mentally be present with a partner. They thrive from doing activities with a partner even activities like running errands, driving around, playing a game, going on a walk, going on a date somewhere, etc. It is so important to keep in mind that quality time is different than just passive time together such as living together and going about your routines and watching a show or movie. A partner who desires quality time wants the quality in it. Maybe try putting phones away and just enjoying each other’s company one on one.

Physical Touch: A person or partner who needs physical touch to be shown love doesn’t always want the touch to be sexual, even though that is part of it. Physical touch can be as innocent as hugging, holding hands, cuddling, and massaging. They feel most loved through someone physically expressing it to them and feeling a partner wanting to be close to them.

Now that we have gone over the five original love languages, it is important to figure out which love languages you gravitate the most towards whether that be one main way of showing and receiving love, or a mix of a few. It is also essential to understand the way your partner gives and wants to receive love. Like stated before, you can still show a partner love in the way that is natural and feels good for you to do so, but it is necessary to also learn their love languages to understand how you can show them love and when they are also showing you love in their natural way. It is a way to better understand each other and recognize when your partner is expressing their care and appreciation. There are many love languages quizzes and books to learn more such as: 5lovelanguages.com and The 5 Love Languages by Gary Chapman.

Review of Speaking from the Heart: 18 Languages for Modern Love by Anne Hodder-Shipp, CSE

By Kayla Harris, AMFT

About the author: Anne (she/they) is a founder of Everyone Deserves Sex Education which provides age-appropriate sex education to parents, youth, therapists, and aspiring sex educators. They also practice dreamwork & provide coaching focused on sex, relationships, parent-child dynamics, and more. See their website here for additional information!

Summary: This book focuses on updating the pre-existing “5 Love Languages” ideology as that was popularized by Gary Chapman. In contrast to those concepts, Hodder-Shipp has compiled 18 actions over the course of 6 years working with clients and tried to fill in gaps from the original 5. They synthesized their findings into this book while also acknowledge that it is not to been seen as an exhaustive list. Their aim was to put together a resource that suits diverse relationship configurations and demographics.

Pros:

 101-pages written in non-clinical terms for ease of reading

 Sex positive, expansive & affirming of varying relational and individual identities

 Applicable to self-love as well as the multitude of relationships with other that we experience – not just romantic or marriage-oriented ones!

 With each description of the “languages,” the author includes an infographic with some examples of how one may utilize them as well as examples of what they are NOT

 Purposely does not include a quiz (intended to promote fluid exploration of the different languages and decrease rigid ties to the concepts)

 Cost-effective ($2.99 on Amazon @ the time I purchased it)

 Offers a more inclusive update to current ideas and NOT an end-all-be-all list

 Provides a section at the end on self-soothing & co-regulation

Cons:

 18 different “languages” may be more difficult to remember than the popular 5 language model

 eBook only as of right now

 Does not include a quiz – some folks may find that disappointing

Take aways:

Speaking from the Heart: 18 Languages for Modern Love is great for self-exploration! Especially for people who have maybe heard of the original 5 love languages but struggled to see themselves/their relationships in those terms. It could also be a helpful tool for therapists to use to normalize the many relationships that clients have. This book validates the expansive means in which people conceptualize love within different contexts- platonic friendships, work buddies, relatives, etc. Personally, I learned that I value Shared Beliefs in romantic & platonic relationships, Affirming Communication in my work relationships, and Accountability in my familial relationships! I resonated with some of the other concepts but figured I would name just a few.

My Rating: 5 out of 5 hearts! - for inclusivity, price point, and providing examples for the reader!

Here is the website for the book if you are in search of more information on the book!

This is a 12-min workshop on YouTube with an overview of the book & 5 of the 18 languages and how they can be applied to loving YOURSELF

The Vulnerability Cycle Part 2

By Michaela Choy LMFT

In my last post, I introduced the concept of the vulnerability cycle which you can read more about here. This cycle can be damaging in relationships and create stuckness. In this post I’d like to present some ways to move through this. These are some ideas I have found helpful in my life and practice. I imagine with some discussion with your partner(s) and therapist, you may uncover others.

1. Name the cycle and map it out together. As a team, write out the cycle that continues to occur. Focus on what triggers the cycle, each person’s perception of the situation, and each person’s response. Having a map of the cycle can unite us against what’s feeling hard and remind us where and how we can get stuck. After you map this out, I encourage couples to name the cycle as it’s happening to build awareness. This can also slow down the cycle and give us a chance to create different choices. Identify these choice points and list out some different responses that help instead of hurt.

2. “The story I’m telling myself…” We can often assume intent or make deep meaning out of situations. I encourage partners to intentionally articulate when they are making meaning or assumptions by starting with, “the story i’m telling myself is…” This can help in several ways. One, it allows our partners into our inner world. They can know our fears, vulnerabilities, and sensitivities. Without knowing these, they won’t be able to be loving and attentive to our needs. Two, it allows for clarification. We can check out assumptions and meaning making with others and they can help us see if that is in fact happening or if there is more to the story we don’t see. This phrase comes from Brené Brown’s work on shame and vulnerability.

3. Share survival strategies with one another. I explain what a survival strategy is in my last post. If you need a refresher, click here. Sharing where these strategies come from, how they served us, and how we benefit from using these strategies can deepen compassion and understanding in couples. It can also depersonalize hurt that’s happening in cycles. Sometimes we are reacting to our partners. And sometimes we are reacting to something our partner is doing that feels familiar that has nothing to do with our partner. Share these and one day you may have a richer perspective in these moments.

   These are great starting points for unlocking cycles. I encourage you to explore other ways for moving through these moments. A therapist can be a helpful guide in navigating this if you need extra support.

   References: Restrepo, S. (Director). (2019). Brené Brown: The Call to Courage. [Video File]. Retrieved from https://www.netflix.com/title/81010166 Scheinkman, M., & DeKoven Fishbane, M. (2004). The vulnerability cycle: Working with impasses in couple therapy. Family Process, 43(3), 279-299.
   

3 Common Problematic Communication Patterns.

By Rachel D. Miller, LMFT

How we communicate our wants and needs, love and appreciation, concerns and criticisms strengthen or erode the foundation of our relationships. The most helpful communication aligns our words with our body language, thoughts, and feelings. When these things aren’t congruent, we risk sending mixed messages leaving our relationships vulnerable to conflict, misunderstandings and disconnection.

Effective communication in addition to being congruent also considers self, others, the larger context, and the relationship involved. Failing to take these into consideration often manifest as the below unhelpful communication patterns.

1) Blaming

Pointing a finger in accusation while feeling direct, useful, and even vindicating, in the moment, rarely leads to the change we are seeking. Blaming is identifiable by the frequent use of the word “you.” What is missing in blaming conversations is acknowledgement of any larger context at play and self-reflection. Thoughts, feelings, words, and body language might be aligned when we’re angry and blaming, but if we focus solely on the behaviors or attributes of the other person, we’ll likely be met with defensiveness, stonewalling, or counter attacks.

If you recognize this pattern in yourself, I encourage you to get curious about what need or ask you might have under the blame. Take some time to consider the larger context around the situation and get curious about how it might be impacting things. I statements and focusing on your feelings, needs, and asks can keep defenses down, communication moving, and maybe get you closer to what you’re wanting. If the relationship is one that is important to you, ask for what you need in a way the other person is most likely able to give it to you. Remember, you’re on the same team.

2) Listening to respond instead of listening to understand

Too often when we listen to complaints, criticisms, or requests to change we immediately begin crafting a defense. When I see this happen in the therapy room arguing people are rarely arguing about what they think they’re arguing about. Typically, the listener missed the point the speaker was making because they were too busy figuring out all the reasons the speaker was wrong in their assessment of the situation or of them.

I urge clients in that moment to pause and take a deep breath. Then I inquire around what they believe the speaker said that is hitting a little too close to an uncomfortable truth for them. If it isn’t that, then I get curious about the story they are telling themselves about what they think the speaker means. Once the story is revealed we often discover it is a far cry from the speaker’s meaning and words.

If you recognize this pattern as something you do, there is a tool you might find helpful called Speaker/listener. You can read more about it here. Remember, if you notice yourself reacting to what you think someone said, curiosity can slow down the process and reduce reactivity. Ask questions; make sure you understand before you respond. Remember even common words can mean different things to different people in differing contexts. Which brings us to our third problematic pattern.

3) Assuming

When I work with people in therapy, I remind them often that how they define a word or concept may not be the way the person they’re communicating does. When your partner says that they are “close” with their family, you might assume that you know what that looks like for them, but the word “close” can mean everything from “my family and I did a lot of activities together when I was growing up” to “I talk to my mother twice a day.” We have to continually check in with people about how they are defining words and concepts rather than assume that what it means for you, is what it means for them. As my kids used to say to me, “Don’t assume, Mom. When you do you make an ass of u and me.”

If you find yourself assuming, as most of us will, I encourage you to shift to assuming you don’t know, assuming you can never fully understand someone else’s experience, and assuming the best of intentions from those you are in relationship with. Before responding, clarify meaning. Ask questions that can provide insight and empathy into what the other is experiencing.

It is impossible to be in relationships and be vulnerable without occasionally hurting someone or being hurt. What matters most is that we take accountability, apologize when necessary, be generous in our interpretations of the intentions of others, and attempt to make repairs when and where we can. Even the best communicators will screw up. Perfection is not the goal here. Commitment to practice and growth is all we can ask of ourselves and each other.

Notice and Describe – A prescription for High Conflict Couples

By Anne DeCore, AMFT

Let’s look at the following scenario.

A husband and wife argue about cleaning the kitchen. They have an understanding that when one cooks, the other cleans. Tonight, it was the husband’s job to clean because the wife cooked dinner.

Wife tells husband: You do the bare minimum of just loading 75% of the dishes. I then have to do a whole second job of finishing the dishes, cleaning the table tops and the high chair. Why do I have to supervise you? We agreed, you would clean if I do the cooking.

Husband says: You have a ridiculous standard for cleanliness. And you fail to appreciate that I also have to walk the dog and go back to work in the evening.

Wife: You “work” with the basketball game on in the background. What happens is you’ve come to expect that I’ll pick up the slack when you sit back and relax. You’re being lazy. I don’t get to be lazy.

Husband: I’m lazy?! If it’s so easy to make a living, you go ahead and do it. Last I checked your salary barely pays for the kid’s summer camp. The reality is I could do the kitchen perfectly and you’d still nag! You love to micro-manage me! Nothing is ever good enough for you.

In this vignette, what husband and wife consciously experience is a back and forth of what they believe to be their genuine thoughts and feelings. These attacks escalate, polarizing the couple and moving them further away from understanding and solutions. They each storm off and feel overcome with a piercing disappointment that verges on a sense of betrayal. Each one thinks “You hid your true self from me. You’re not what I believed you to be. You don’t even know me.”

The damage happens fast; the repair will take much longer. They are left wondering “how did this all happen?” The answer lies in a hidden process which occurs below the level of consciousness, based in the brain.

In a regulated state our brains employ perspective taking, long term views, and balanced thinking and reasoning. These are necessary for interpersonal success. When we begin to enter a state of high emotional arousal we lose these faculties which are critical in relationship management.

High emotional arousal is followed directly by biased thinking: our thoughts become overwhelmingly negative and imbalanced.

Next, we produce negative judgements and assumptions about our partner. The negative judgements and assumptions are what lead directly to misunderstanding and high conflict.

This process is automatic. The dangerous thing is not that this happens; there are many strategies for self-regulation which aim to bring our reasoning faculties back online. The dangerous thing is that we are mostly unaware when we are under the influence of biased thinking. We tend to think we are governed by reason when reason has long left the building. And the deeper (higher emotional arousal) a couple gets into the fight, the more indignantly each believes that their judgements and assumptions about each other are objective, verifiable fact. One partner’s brain supplies the missing parts (assumption) to the other person’s story and then the brain reacts to that story (judgement).

In the example above, we see it happen right away. Both make assumptions about the other: she assumes he’s only pretending to work. He assumes she doesn’t appreciate all he does for the family and that she has it easy. Both make judgements: she calls him lazy and he calls her critical. The frustration she felt over the incomplete kitchen put her in a state of high emotional arousal and from there they were both off to the races in creating narrow and inaccurate narratives.

Developed chiefly by Marsha Linehan in the field of Dialectical Behavioral Therapy, an antidote to this automatic process is to employ a deliberate method of thinking we can call “Notice and Describe.” You might like to think of it as relationship mindfulness.

In this mode a person notices and describes what is going on around them, much like a sports event announcer does on the radio. This means sticking purely to what is noticeable in the environment, noticeable about our partner, and noticeable inside our body. We pay attention. We notice. We describe. We do not engage in making any interpretations in this mode. This helps keep arousal at a manageable level and keeps us from straying into judgements and assumptions.

In the book “The High Conflict Couple” Alan Fruzzetti writes: “When you assume what his feelings are, interpret or evaluate her response, question his motivation, or focus on how illogical she is being, you have stopped paying attention to your partner, lack awareness, and are not being mindful of him or her. Mindfulness of your partner is the gateway to listening and understanding, and eventually to collaboration, support, conflict resolution, and closeness.” (p. 26).

The notice and describe mode leads us to curiosity and wanting to understand more. It highlights the parts of the context that we are missing and invites the other person’s experience to fill those blanks. It creates open thinking instead of closed thinking.

So what does it look like in practice? Let’s revisit the couple from above.

The wife says to herself: “I notice the dishes haven’t been completely finished. I notice he put all the food away. I notice he changed the lightbulb that I asked him to change. I notice myself feeling upset that he hasn’t wiped down the high-chair or the counters. I notice he looks tired. I notice he hasn’t changed out of his work clothes. I notice my own fatigue too. I notice how the fatigue feels in my body next to the frustration.”

This is an example of more balanced thinking. The wife can then share with her husband what she’s noticing without attacking.

Wife: “You look tired. Did you have a long day at work?”

Husband: “I did. The performance evaluations are really stressful this year. I have 3 more to write tonight.”

Wife: “I’m sorry. I know this has been a big project.”

Husband: “How was your day?”

Wife: “All good, I’m just really overtired. Baby has been waking really early. And I know when I get overtired it can lead to me being impatient with everyone. We are both working really hard for the family right now.”

Husband: “I know. Everyday is a marathon.”

Wife: “You had a long day and I don’t want to pile on but I have a quick request. When you clean the kitchen would you mind doing one final sweep to pick up any dishes you may have missed? And can you wipe down the high chair. I clean it using the Mrs. Meyers spray that’s under the sink.”

Husband: “Did I miss some dishes?”

Wife: “Yes.”

Husband: “Ok. Sure. I think I don’t even realize because I’m still thinking about work.”

Wife: “I get that.”

Husband: “Yeah I have to be honest, I don’t think to clean the high-chair because you always feed the baby. Like, I don’t even look at it. Generally, I do the kitchen kind of rushed because I still have to get the dog out and, on a night like tonight, there’s more evaluations I have to get done tonight.”

Wife: “That makes sense. I will leave the high-chair next to the sink so it’s right in your sight line. Also, on the nights when you’re doing the kitchen, I’m happy to take the dog out. I can’t believe I haven’t thought of this before. I would actually love some fresh air. For me, on the nights where I’ve cooked and done the kids dinner, the thing I just can’t stand is spending more time in the kitchen. If I take the dog could you do all the clean-up and close up the kitchen.”

Husband: “Definitely.”

In this version of their interaction, we learn about his context, her context, and each one’s needs and worries. They have come to a solution that works by redistributing tasks and making expectations explicit. They have communicated successfully by keeping emotional arousal low through the notice and describe approach. Neither asserts themselves to be an expert on the other person’s experience (as they did in the high arousal version). They do not load meaning into each other’s actions. They seek to understand what meaning, if any, should be made.

In this version, they walk away feeling a boost in relational competence. They worked together in solving a problem, and in doing so came to understand each other’s inner worlds more intimately.

References: Fruzzetti, A. (2006). The High-Conflict Couple. New Harbinger, CA.

Transition to Parenthood Series

By Sasha Taskier, LMFT

Conversations for Expectant Parents - Part 1

There are a million and one things I wish I had known before becoming a parent; how to put a breast pump together, how to decipher between hungry tears or tired tears, how to manage sleep deprivation without screaming at my spouse, how and when to introduce solid foods successfully. The list goes on and on; the fact is, most of this stuff is learned “on the job” - and that can be hard to prepare for (especially because so many things will be unique to your family and your baby.)

However, there are a few topics that I think every soon-to-be parent would benefit from spending time talking with their partner and thinking about, so that when the time comes, less of your precious energy is spending working through these logistics and making hard decisions, and more of it can be focused on taking care of yourself, your partner, and your new baby.

This is Part One of a two-part series in which I’ll introduce my first 3 topics: Birth Plan & Preparation, Feeding (Breast & Bottle), and Support & Family; I’ve included open-ended questions related to each of these areas in the hopes that it helps you to get the conversation started!

Birth Plan & Preparation

There is often great emphasis on this aspect of the pregnancy; in the US, our medical model requires multiple check ups with doctors and birthing professionals, and even, preparatory classes focused specifically on labor and the birthing process. Of course, these are exceptionally helpful, but I fear they can also give women a false sense of control over a process that requires flexibility, and potentially a last minute change.

There can also be a great amount of shame and pressure attached to this process; some women feel judged for their choices - whether it is the choice to birth without the use of medication, or the choice to use medication and/or an epidural. There is even shame attached to cesarean births - when a mother feels like a failure for not being able to have a vaginal birth or feels like her meticulous birthing plan has already gone awry.

One lovely and comforting response to this topic comes from doula Erica Chidi Cohen & author of Nurture, (one of my favorite pregnancy resources). She writes:

Currently, the term ‘natural birth’ creates more division than cohesion between women, which is what I think makes it problematic. ‘Natural’ is not an explanatory term and it doesn’t give women agency to optimize their birthing experience, especially for the predominant number of births taking place in hospitals. You can advocate for yourself better by using the real terms. When I hear a client say they would like to have a ‘natural birth’ or ‘I’m trying to birth as naturally as possible,’ one of the first things I’ll say to them is, ‘However you’re going to move through this process is going to be natural to you.’ No matter what a birth ends up looking like, there’s nothing unnatural about it, because it’s natural for women to be pregnant and have a baby” (emphasis mine)

Discussion questions:

- Do I have either spoken or unspoken expectations of myself or my partner around labor?

- Do I have beliefs or fears around the use of medications or epidurals?

- How can my partner support me during my labor and during our hospital stay? (this is one that can be explored more usefully through resources/birthing classes)

- Who do we want in the room? Who would we like to have at the hospital?

- Where do we want to give birth? (Nurture has an excellent section on making this decision and weighing the trade offs for hospital vs. at home births.) Do we agree on this?

Breastfeeding & Bottle Feeding

Recently there has been a more open, honest dialogue about the challenges and potential difficulties related to breastfeeding. It can be painful, not intuitive, and sometimes, women require the help of a professional to teach them how to breastfeed their baby. Most of us no longer live in communities where multiple new mothers gather together at once, taken care of by their mothers, aunts and grandmothers. We are more isolated now that we have ever been in human history, and this is one area of motherhood where we see the impact.

Over recent decades there have been significant policy shifts on the breastfeeding vs. formula debate, and the impacts connected to each choice. Currently, there is a significant push from pediatricians and medical professionals to breastfeed at least until your child turns one (American Academy of Pediatrics.) However, it is important to note, that this is not the model of all developed nations, and this is often not an option (or a desire) for many women.

(I really love this resource: Fed is Best, which offers resources and support to women who are breastfeeding, bottle feeding or a combination of both!)

Discussion questions:

- Do you have spoken or unspoken expectations of yourself or your partner as it relates to feeding your newborn?

- Do you have deeply held preferences or beliefs around the choice between breast milk and formula?

- What are your beliefs around who makes these decisions? Does mom/birthing parent have veto power/ultimate choice, or is this ultimately a team decision?

- Do you know how you were fed as a child? How long did your mother breastfeed, if ever? Does that impact your decision?

- Do you plan to take a breastfeeding course, or hire a lactation consultant to help in this endeavor?

- What are ways that non-birthing parent/father can support breastfeeding partner/mom in her goals, whatever they may be?

Support & Family

There are countless models for how to incorporate family, in-laws and support systems into the arrival of your baby. Some parents want their own parents in the delivery room, some feel more comfortable with the waiting room of the hospital, and some would prefer for their family and friends to wait until they are home for a visit. There is no right answer… and it can be hard to know what you will want because (likely) you’ve never been in this situation before.

Three ideas from my own experience (that will not fit for everyone, but can give ideas!)

1. I once read the advice that after the baby comes there are no guests, just helpers (I wish I remembered who deserves credit for this line!) Meaning, if people would like to come and meet the baby, give them a job, ask them for some help, even in a small way. Perhaps, can you bring over some lunch? Would you mind walking the dog? Can you sit with the baby while I shower? Can you clean the dishes in the sink? This may feel awkward and uncomfortable, especially for those of us who struggle with asking for help - but, I can assure you, that is what your friends and family are there for, and they are happy to do it. [Extra helpful, if non birthing partner/Dad can take this on, that way, birthing partner doesn’t have to use her energy or bandwidth to think about it, especially in the early days and/or if she is breastfeeding around the clock.]

● Another point to mention; in the early days and weeks, mostly if you decide to breastfeed, the majority of the baby work will fall to the birthing parent/mom; much of the help in the early days is helping to take care of YOU (nutrition, shower, sleep, a few minutes to yourself), and your home/pets/other children/etc. Keep this in mind when you think about who can come to help you and how!

2. Create a meal train! Perhaps you’ve heard of this service - you can create a signup sheet for family and friends to bring you meals at your preferred times/dates. They can either drop off the meals or, they can stay and enjoy the food with you! We did this for our closest friends, creating opportunities for them to come over and meet the baby, and cook dinner for all of us to share together. It was a stress-free and lovely way to reconnect with our people and community and it felt a bit like hosting a dinner (without the cooking part!)

3. Be clear about your boundaries and needs. Every family has a different culture around this time; discuss with your partner what you think you will need and how much you can handle. For us, this meant, staggering visits from friends and family so that we wouldn’t be without help for the first 4-6 weeks, but we would never have more than 2-3 people visiting at one time. This will look different for everyone, but it may be helpful to create a calendar for visitors, and this is another task that non birthing partner/Dad can manage and coordinate, in order to take it off of birthing partner/Mom’s plate in the early days and weeks. It is also helpful to be clear with visitors and guests, especially if they are visiting from out of town, that you are a) either happy to host them, or b) prefer that they stay in a hotel/airbnb/with a friend etc.

Discussion questions:

- Do you have hopes or expectations for who will be around during or closely following the birth?

- Are there religious or cultural rituals/practices and expectations that need to be planned and accounted for in the early days and weeks? Who can help you organize them?

- How do you feel about visitors - staying with you, and for how long? How many people at one time would feel comfortable?

- Do you have members of your family who can be helpful at specific tasks? (ie. a great cook in the family can make dinner for everyone during their visit! Dog lovers can be in charge of walking the dog!)

- How do you want to navigate this and communicate it to friends and family? Does non birthing partner/Dad feel comfortable managing these communications, even with non family members or in-laws?

I hope this was helpful and can be a catalyst for further conversation between you and your partner / co-parent. The next conversation topics will focus on Finances, Maternity & Paternity Leave, and the Childcare transition. Keep an eye out for Part 2 in the coming weeks!

You can read more Transition to Parenthood posts, here:

- Postpartum Depression

- Becoming a Mother

- Couple & Co-Parent Conflict

- Sex after Baby

- The First Year of Parenthood

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PART II: STAYING CONNECTED WITH YOUR PARTNER DURING INFERTILITY

By Karen focht, ma, lmft

What an amazing experience to be apart of the Shine Fertility support call a few weeks back.  For a summary of what was covered please visit here!

Keep Calm and Fight Fair

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BY CAITLIN NELSON, AMFT

Every couple will experience conflict in their relationship, no matter how happy they are together. Research done by John Gottman and Robert Levenson found that 69% of conflict in relationships is about unresolvable, perpetual problems based on differences between partners (Gottman). They also found that stable couples experience 5 positive interactions to every 1 negative interaction, while that ratio for unstable couples is 0.8:1. So what does this information tell us about conflict in relationships? Simply put, conflict is inevitable and manageable. So let’s learn how to manage it!

Step one to learning how to manage conflict is identifying that you are angry. Often before we can even recognize that we are angry, our bodies already know. Our heart is beating faster, our thoughts are racing, our muscles are tense, our faces are red - we are physiologically activated. Pay attention to these sensations, as they are your body letting you know you’ve reached your emotional threshold. Aka your point of no return.

Once you are able to identify that you are angry, it’s time to learn how to calm yourself back down. Why? Because reaching your emotional threshold puts you on auto-pilot, meaning you lose your ability to choose your reaction to your partner. This means that any chance of having a productive conversation is lost. If you want to hear and be heard, you need to come back to a calm state. You can do this by taking a few good deep breaths or by taking a walk (if leaving is agreed to be non-threatening by both partners).

Once you have gotten yourself feeling a little calmer, it’s time for some self-reflection. Try and identify what caused your anger. Were you feeling misunderstood, judged, blamed, hurt? These are the feelings to share with your partner. It’s easier to connect when we share softer emotions, rather than our harsh anger. In order to share those softer emotions with your partner, you need to agree upon a time and place to try again. Check in about a good time to revisit the conversation. Lastly, remind yourself that you and your partner are on a team, that there are positives to your partner and your relationship with them. This will help you soften more towards your partner, rather than revamping your side of the argument.

Ok, so now you’re calm and you’ve established a time to try again. Here are a few things to try when sharing your perspective with your partner.

 DO use “I-Statements.” These are statements that share your feelings in a non-accusatory way and propose a solution. They are the opposite of “you-statements,” which place our partner on the defense and assign blame.

You-statement : “You are always so inconsiderate! Why can’t you just come home when you say you will?!”

I-Statement : I feel anxious when I haven’t heard from you when you’re out. Could we set up a check-in system?

DON’T assassinate your partner’s character. This escalates the conflict and gets you farther away from sharing your perspective and working towards resolution.

DON’T call your partner names. This escalates the conflict and puts your partner on the defensive.

DON’T use the words always or never. This derails the conversation and allows more opportunity for further debate.

DO continue taking deep breaths throughout the conversation. This keeps you in control of your reactions and further away from your emotional threshold.

If you can begin implementing some of these tactics, your ability to manage conflict within your relationship will continue to become more and more effective, and easier to do consistently.

The Right Way to Say You're Wrong

By Caitlin Nelson, AMFT

Saying “I’m sorry” seems so simple and yet, it doesn’t always feel that way. More often than not, it is connected to immense difficulty and feelings of dread. It is much easier for us to justify why we don’t need to apologize, why the other person is at fault, and why we should actually be the one receiving the apology. The problem with this mindset is that it leaves no room for personal accountability, which is a necessity for engaging in a meaningful relationship. Genuine apologies offer reconciliation and reconnection after a hurt has impacted the relationship. Our ability to take ownership of how we have hurt someone and offer an apology addressing that hurt, without needing to justify our behavior, allows us to truly repair our relationships. Now, how can we make sure we are doing that?

In Harriet Lerner’s new book, “Why Won’t You Apologize,” she goes into great detail about the do’s and don’ts of a genuine apology. There are many ways we can mess up an apology, even when we are truly trying. Lerner explains them as follows:

1.     Using the word “but”

This is a very common add-on and while it attempts to explain our behavior and why it makes sense given the situation, it also completely negates our apology.

Example: I’m sorry I was rude, but you weren’t listening to me.

Try Instead: I’m sorry I was rude. That was uncalled for and I will be more respectful next time.

2.     Saying “I’m sorry you feel that way”

This pseudo-apology shifts the focus from your actions to the other person’s response. It is not taking accountability for your part in the interaction, and places the blame on the other person.

Example: I’m sorry you felt embarrassed when I pointed out your mistake at the party.

Try Instead: I’m sorry I pointed out your mistake at the party. That was not thoughtful of me and I won’t do it again.

3.     Saying, “I’m sorry if…”

The word “if” implies the other person needs to rethink their response and can often seem condescending. It again skirts away from taking responsibility for our actions.

Example: I’m sorry if you were offended by what I said.

Try Instead: What I said was offensive. I’m sorry I was insensitive and I will be more mindful moving forward.

4.     Confusing what needs to be apologized for

This is a common occurrence in relationships where people are held responsible for the other person’s feelings and behaviors, rather than their own.

Example: I’m sorry for giving you a headache.

Try Instead: I’m sorry for not turning down the TV when I knew you had a headache.

5.     Asking for forgiveness too soon

Often when we work up the nerve to apologize, we feel the need to know that we are forgiven. This is a normal feeling. We want to know that the relationship has been restored. But when we ask for forgiveness too soon after an apology, we take away the space for the other person to fully process our apology, as well as the emotional hurt they are experiencing. This can make the other person feel rushed and sometimes even hurt again.

Example: I’m sorry I made a decision about our finances without including you. I know we’ve talked about that before. Forgive me?

Try Instead: I’m sorry I made a decision about our finances without including you. I know when I do that I hurt you and we’ve talked about that before. I understand if it takes some time for you to not be upset with me anymore. Let me know if there is anything I can do.

6.     Being intrusive with our need to apologize

This is when we continue trying to apologize before the other person is ready to hear from us. It often occurs with bigger betrayals and involves the hurt person drawing clear boundaries around no further communication. When we become intrusive with apologizing, we place our need to soothe our own anxiety about hurting someone above actually soothing the person we hurt.

Example: I know you said you didn’t want to talk to me anymore, but I need to know we’re ok; I’m sorry.

Try Instead: Not apologizing after the other person has made it clear they are not ready to communicate.

Lerner reminds us that an apology is us taking responsibility for our actions and soothing the other person’s hurt. It is not the time to discuss our grievances or make it about our pain. There will always be another time to bring those topics up. She challenges us to truly listen to someone when they bring us their pain, even when faced with things that are hard to hear. To do this, she recommends recognizing our defensiveness, soothing ourselves with deep breathing, asking questions when we don’t understand, refraining from debating facts and letting the hurt party know we hear them.

Lerner emphasizes the importance of truly listening to someone, as an apology will not be as effective if we haven’t understood the pain we have caused. Lerner also challenges us to accept the olive branch that is an apology when we have been the ones hurt. A genuine apology is a bid for connection, and when executed well and received well, it begins the healing process necessary to strengthen relationships.

Try to become more aware of how you apologize and where you need to tweak. My guess is, the better you become at apologizing, the more likely you will begin receiving genuine apologies in return, further cultivating positive change in your relationship.

Languages of Love

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By Caitlin Nelson, AMFT

As Valentine’s Day approaches, I find myself reflecting on the desire to let our partner know we care, to show them love, and the frustrating difficulty we can have doing so. We can put out our best effort and still be heartbreakingly disappointed when our partner does not respond the way we expected. What we often don’t realize is that our partner may not receive love or affection in the same way we prefer to express it. Gary Chapman, author of The 5 Love Languages: The Secret to Love that Lasts, explains this difference in what he has coined “love languages,” and highlights the importance in being able to speak your partner’s love language. He lays them out as follows:

1.     Words of Affirmation : Verbal compliments and appreciations

2.     Quality Time : Spending undivided and undistracted time together

3.     Receiving Gifts : Tangible, visible symbols of thoughtfulness

4.     Acts of Service : Utilizing action to demonstrate love

5.     Physical Touch : Needing touch to feel loved and valued

Chapman goes on to discuss that we all have a primary love language and a secondary love language, and that similar to spoken language, love languages all have multiple dialectics through which to express affection. This is where we get to be creative with how we show our partner love! There is no “right way” to love our partner within their love language. What’s important is holding a curiosity for how your partner receives love. If their primary love language is physical touch, do they prefer cuddling before bed, or quick hugs throughout the day? Get to know the way your partner receives love and strive to implement their language as a new practice in your relationship!

The more we can love our partners in the way they receive love, rather than they way we receive love, the less likely it is that we will be disappointed when we express our love.

Take this short quiz to identify your primary and secondary love languages and share your results with your partner! : http://www.5lovelanguages.com

*These love languages are applicable in all relationships in our lives, not simply romantic ones. 

The Meaning We Make

By Karen Focht, MA, LMFT

I recently read an article written by a New York City based Marriage and Family Therapist, Esther Perel, who touched on so much of what I see both personally and professionally when it comes to relationship conflict.   The article, titled, “How to Stop Having the Same Fight With Your Boyfriend All the Time”, addressed different dynamics that play into frequent arguments for couples. I couldn’t help but ask myself “what is the meaning we make in conflict with our partners”?

While providing relationship therapy to couples of all different walks of life, I find that I am often addressing the common issue of repetitive arguments. Are we really talking about who is taking out the trash?   It is so easy to get caught up in content.  Content refers to language, circumstances and events within a relational argument. 

It is hard work to take that step back and look at the meaning underneath it all.  I often refer to this meaning as as Process.  Going back to our original question of “are we really talking about who is taking out the trash?”, the initial response might be “yes, yes it is important!”.  The reality is that the messages underneath it all are so much more powerful when it comes to implementing lasting change.   When I hear “the things we argue around are small and don’t hold much meaning” I will quickly point out this idea of Process VS Content to explore the meaning we make through our conflict. 

Here are some things to pay attention to as you switch gears from “content” to “process”. 

1.     “I STATEMENTS”

“I statements” work towards removing blame while creating an opportunity to identify and express thoughts and feelings. When you do “X”, it makes me think “Y” and feel “Z”.  X represents the content while Y and Z represent the process and meaning that is taken away.

Let’s go back to that same couple that often argues about the trash and switch gears to express the meaning made from this issue.  “When I see you haven’t taken out the trash “X” it makes me think “Y” our family home is not a priority to you, and makes me feel “Z” unloved and unappreciated.  Not only does this statement express meaning to the listener, it also helps the speaker identify what meaning they are taking in during conflict. 

2.      VALIDATION

Validation is not necessarily saying that you AGREE or UNDERSTAND your partner, but it is showing a level of respect, care and curiosity of what they might be expressing to you.  For example, responding to the above I statement with “I see where you are coming from” or “I appreciate you sharing your feelings with me” is much different than jumping directly into explanation or defense.  A healthy process includes validation and the willingness to accept one another’s experiences regardless of intent. 

3.     PRACTICE

I will often implement weekly check-ins with couples in order to intentionally practice looking deeper into the process within their relationship.  Making changes in our lives doesn’t come easy or naturally most of the time and we need to be patient with one another and ourselves in order to implement lasting change!  Try scheduling a weekly 15-minute “check in” where you are expressing process, using “I Statements” and paying attention to validation. 

So the next time you find yourself arguing about something in your relationship, I encourage you to take a moment, a breath and ask yourself…. “what is the meaning I make in conflict with my partner”? 

To check out the article mentioned above go to http://www.cosmopolitan.com/sex-love/a60435/fix-the-fights-youre-sick-of-having/