Q. I am finding that I am getting into the same type of dysfunctional relationship time after time. The last relationship that I just had ended recently with an out of the blue text message from my partner. We had dated for 6 months, and each time we were together I felt him growing more and more distant. We would only communicate by text, and then only to arrange our next meeting, never to just chat or ask about each other's day. If I send him friendly texts, he either wouldn't answer at all or get back to me the next day. When we were intimate, he would be the most warm and seductive, but after it was all over, his eyes would grow cold and he would act all matter of fact. Sometimes I think he couldn't wait to get me out the door. Somehow, the colder and more distant he acted, the more I wanted to pursue him. I tried to look good for him, fix my hair, be totally interested and focused on him, and not make any demands. I don't get attracted to very many people as I felt for him, and I didn't want to lose him. But somehow a part of me is rebelling against being so submissive and I think it would be more healthy to stop this pattern. I have noticed that most people who are close to me throughout my life also are distant and non affectionate, as was my mother growing up who was very busy going to school and working outside the home. Is there I way I can break this pattern in relationships?
A. Your insight into the fact that this pattern may be dysfunctional is the first big step towards change. This insight means that you can step outside of automatic patterns of thought and behavior and see yourself from an objective perch. From here, you can use your insight to empower better and healthier choices for yourself. People who fall into a pursuer role in a relationship often have felt this way in their family of origin. Being with a distant, non affectionate or unavailable parent creates a yearning for connection, any connection at all. Even the least bit of attention is magnified by the emotionally starved child, and they learn to make a meal out of crumbs of attention. This unfortunate pattern becomes ingrained as a habit, and feels familiar and "at home" in forming relationships with others. So, even though it is messed up, the individual is compelled to repeat it over and over again. It feels right even though rationally it is wrong. And emotional gravitational pulls often trumps rational thought in relationships.
How do you extricate yourself from this painful pattern? You certainly don't have to have a life sentence of fleeing misters in your life. The first way out is developing a belief that there is life out there outside of painful relationships. If the relationship has to end, that is the first step toward finding yourself with someone who has a full emotional tank. This means surrounding yourself with friends who practice quid pro quo, they give to you as well as take from you in relative equal parts over time. You must come to believe that there are people who care about you that you don't have to sublimate yourself to just to keep them around, and that never works for long anyway, because relationships with takers only have a limited shelf life. From the stance of having friends, it is just one step away from finding a partner who also cares about you just as you care for him. He should have a full tank of emotional availability so that he gets joy within himself from showing that he cares about you. Believe that he is out there for you and you should not accept anything that is disrespectful or oblivious to your needs . You deserve this just as we all do not because of anything special, but just because it is the right thing.
It is difficult to break the pattern of loving that we leaned early on from parents because they are the first example we have of learning to love another. But with time and patience your insight and knowledge has the power to shatter the old pattern and you can be free. Once you know the truth, that in a sense you have been loving your partners the same way you loved your mother, you will never forget it, and you will liberate yourself to find a new pathway, the healthy pathway.
The Mindful Marriage
Wednesday, September 30, 2015
Monday, October 20, 2014
The MIndful Relationship
The Mindful
Relationship
Dr. Janet Hibel
Question: I have
usually found myself to be an impulsive person, choosing between what my heart
says I want rather than what my mind says I should do, whenever I am in a
confusing dating situation. This has oftentimes lead to unhappy consequences
where I suffer from not thinking though my decisions. I will most often go with what just feels
right, trusting that my emotions indicate my true reality. An example of this for me is last year I was
dating a guy who subsequently broke up with me because he said he did not want
to be in a committed relationship. After
about a year, I ran into him in a restaurant and we I was instantly attracted
to him again, despite the fact he broke my heart and I spent the better part of
the year grieving his loss. He wanted to
go out again, even though he still said he was not ready for a commitment. I couldn’t help myself, and I accepted a
date, but when it came time to be
romantic, I just couldn’t do it, something in me came forward and I stopped it. I felt I was making a wrong decision and would
just get hurt again because nothing had really changed. We ended the relationship again, this time
mutually as friends. Could I have somehow
developed a capacity now to take care of myself and make better decisions in
spite of my still wishing I could be with him?
Answer: Yes,
absolutely, we can grow and change in wonderful ways, cultivating a self care
and protective functioning adult identity.
This is certainly an event to rejoice. What you are describing is what
many people experience as two separated parts
of their identity, the part of the self that knows what is right and the part of the self that seeks
immediate gratification of wants and needs.
The trouble begins when these two parts are working against
each other and not integrated into a whole.
This war within the self arises mostly when we feels we are choosing to
do something that is wrong or unhealthy because we are driven to by our
emotions. Or, we want to avoid the suffering the pain of
not having our needs met in the moment
. It is likely that during the year you were
grieving his loss, you thought long and hard about what went wrong in the
relationship, that part he played as well as the part you played. You came to believe that it was important to
rely on the truth of what your head told you and in this case, that this relationship was not right for
you. In spite of the fact that your
emotions still longed to be with him, you did not let them “put their sticky
hands on the steering wheel of your life”.
You made the move from being an impulsive child to having the wisdom of
an adult and should be very proud of yourself.
Sometimes these protective forces arise within us like guardian angels and
carry us down the healthy path. Work to
cultivate this new part of yourself by making sure you give yourself plenty of
time when making important decisions so you can tune in and listen to what that
part of you is suggesting. Often friends
will help you in problem solving and remind you of the wiser course since they
are not being influenced by a storm of emotions. In taking the harder path, you are activating
higher levels of your brain, most prominently the pre frontal cortex which is
the executive function and helps us in making difficult decisions. All this being said, it is not as if we want
to ignore the signals of our emotional self but rather integrate them into the
framework of what we know to be ethically and morally right actions for ourselves. If we listen to our head, and our head tells
us that a situation is safe and healthy, then we are able to come out and play
and let our emotions loose to enjoy the moment.
The work you did on yourself brought you to the point where
you did not allow yourself to become swept off into a romantic fairly tale
about your ex boyfriend ‘s interest in rekindling a relationship. You make yourself listen to the truth of what
he was saying, that he was not ready for a commitment right now in his
life. You didn’t tell yourself other
fairly tales about how he would see you now and realize you were the one and
only and be ready to give up the single life for you. You were able to do this without putting yourself
down, feeling inadequate or worthless because you couldn’t magically change him
mind. Further, you were able to open the door for a future friendly
relationship, even though at times trying to be trying friends with an
ex-partner is fraught with difficulty.
You don’t have to be apologetic for still feeling hurt, rejected or
jealous and sometimes it’s best to avoid the ex partner until these feelings
fade, if they ever do.
Monday, October 6, 2014
Q. My husband and I
used to be very loving and caring towards one another at the beginning of our
marriage. Lately, though, we gone
through some financial hardships and have had to cut back on our lifestyle, we
can’t go out to dinner on the weekends like we used to, and this year have no
vacation. The stress is causing us to
argue and fight over every little thing.
He says something cruel to me and I just fight back, reflexively, telling
him he’s disgusting, or a loser, or
getting too fat. I feel bad afterwards
but the damage has been done. The fights
seem to getting worse and worse each time.
How can we stop hurting each other?
A. You both are
fighting for your life in this marriage. You feel as though your personal
integrity is being violated and you must strike first or become
annihilated. This fighting style unfortunately
is all too common in contemporary relationships. One partner might experience themselves as
supremely misunderstood, unloved, or unaccepted. And really, that is all we yearn for and long
for in a relationship, to be accepted and loved just as we are.
When we experience our
partner trying to “get us” to be something we are not we rebel. In your case, you may be supremely
disappointed in your husband’s capability as a provider, and his ability, to
bring home a paycheck which allows you to carry on your previous
lifestyle. Because you are struggling to
pay your bills at times, you are losing respect for him, and losing the memory
of what brought you together to begin with.
All you can see now is that he is causing your family to struggle, and
that makes you think of other things you don’t like about him, large and
small. This causes you to be on the
lookout or vigilant for more things you don’t like, and with irritation, take a
shot at him whenever a frustration or imperfection arises. Psychologists call this trend the development
of a “global negative perspective” or prejudice
against your partner.
Unbridled expressions of hurt, anger and criticism create
defensive counter attacks in an effort at self-protection. It is as if the couple is saying to one
another ,“You hurled an insult at me so I deserve to hurl one at you”. It’s as
if the couple are fighting for their life, the life of their own integrity, ego
and the very core of their self concept.
Dr. John Gottman of Washington
University calls this phenomenon “The Four Horseman of the Apocalypse” because
if left unchecked can lead to the destruction of a marriage. The Four Horsemen
include Contempt, Defensiveness, Stonewalling and Criticism.
Once you are mindful of falling down this slippery slope of
criticism and contempt for your partner realize it is a result of unmet hopes,
dreams and expectations. Now you can certainly team up together to begin to put
your strengths and resiliencies up against the Problem of Fighting. First, you must reflect back upon the
marriage in total to recall what makes this relationship worthy of respect,
worth fighting for. Remember the man you
fell in love with when you were dating, perhaps his kindness, his
companionship, his ability to soothe your hurt feelings in times of trouble. Is
that man somewhere still within him? Can
you find that person again by looking for examples of his acts of kindness
today? If you can, recall examples of
what you appreciate about one another to bring back the marriage worth fighting
for.
Next, remember that you are choosing to be with this person
every day. No one is really forcing you
to stay, even though you may have many overwhelming reasons why you stay, it is
still your choice. Accept responsibility
for this choice and refrain from blaming others for your decisions. Third, do you see any sense of entitlement in
your frustration, perhaps you believe you are getting a raw deal, and things
should be better for you, you deserve more.
If so, what can you do on your own to put against the problem of the raw
deal? Make this happen in some way for
yourself rather than wait for someone else to deliver a promised life to
you. Develop interests in a new craft,
learn a language, start an exercise program,
get a part time job….Finally, when you must argue, pick and choose your
battles. Not every emotional upset
deserves a hearing. Use mindfulness techniques
to stay with your emotions and validate them for yourself, while making a
choice whether to act on them or not. Choose to engage only in battles that mean a
great deal to you, and those that have a chance of having a real life solution
in the here and now. Some problems are chronic
unsolvable problems and can be dealt with acceptance of the bad with the good,
as long as it is not abusive which should never be tolerated. Team up against your problems, put your minds
together, and a solution will be found.
Dr. Janet Hibel is a Board Certified Psychologist and
Certified Addiction Professional practicing in Palm Beach Gardens, Florida.
Website: Drjanethibel.com
Friday, October 3, 2014
Feeling Stuck
Your Mindful
Marriage October 1, 2014
Question: I have been married for 14 years to the same
woman but I am embarrassed to admit that we very rarely are intimate with each
other. We have both had affairs outside
the marriage in the past but have stayed together for the sake of our four children,
who are now grown. I love her deeply as
a partner, friend, confidant and I feel responsible to take care of her because
she has devoted her life to me and raising our children. Recently, she has discovered a six year affair I was in by checking my text messages and is furious with me. When she gets emotionally upset with me I just
want to escape and contact my ex affair partner for comforting. Nonetheless, I
have broken off the affair but still am not motivated to be intimate with her,
even though I see she is a very beautiful, successful and interesting
woman. What should I do?
Answer:
Marriages that harbor affairs can fall into a pattern
therapists call “Stable Ambiguity”. That
is to say that, neither partner is happy with the functioning of the marriage
but their drive to change things is suppressed by a myriad of emotional
conflicts and obligations. The most
common emotion that suppresses confronting habitual affairs and their aftermath
is the fear of going it alone. One or both partners realizes that the grass is
not always greener and does not want to take the leap of living life in an empty
apartment, looking for something to do on a Saturday night, and joining the
pool of fish in the dating world. Other reasons
people cite for feeling stuck in stable ambiguity is guilt for hurting their
partner, or embarrassment about being a failure in the eyes of family, friends and
coworkers. For some, it becomes an extended
adolescence. Not only do they have a a
surprising sense of contentment and safety with with having a stable home with a “mommy” figure but also the freedom to date and have exciting encounters with partners under
the radar screen of their spouses’ awareness.
Once they are busted and the illusion of having their cake and eating it
too dissolves in a maelstrom of their partner’s rage, they are at a loss with
where to go next.
The solution may involve what some marriage therapists call “joining
through the truth” if you are ready for it.
The upside of seeing an honest rendering of both of your needs and
feelings is that it allows you to make an informed choice about where to go
from here. This would involve each one
of you individually taking time aside, perhaps with the help of a psychologist
who specializes in marriage counseling to determine what exactly are your
values for this marriage and your life in the future. What is more important to you, financial
stability, the community of friends and family who see you as a couple,
avoiding the trauma of divorce and attorneys, emotional connection and
friendship with your spouse, avoiding hurting your spouse, or having a passionate love connection in your
life? Usually people want all of the
above and are not willing to give up anything so they use lies and dishonesty
to perpetuate the illusion of having a functional marriage. The downside of joining through the truth is that
if the couple is not ready to make any changes to the dysfunctional marital system,
then the marriage can carry on just as it is, only worse now with the added
fuel of enhanced fury of the spouse who realizes she is stuck in a passionless
marriage and yet feels helpless to undertake the changes necessary to fix it.
However, the good news is that positive change in this type
of emotionally paralyzed system is quite possible. The foundation of love, affection, respect,
responsibility, friendship and caring already exists. Sometimes in remembering past memories of
passionate connection can help revive a stalled intimacy. Some have lost the ability to be mindful of
their body’s physical state and sense of longing or desire and need to work to
tune into to sexual responses in their own and their partner’s body. For others, sex and marital therapy can
uncover these roadblocks to passionate connection. In any case, if the relationship goes
forward, each partner will need to develop a holding place for the other’s emotional
experiences, the good the bad and the ugly of it. That is to say, development of deep empathy
for your partner’s emotional experience means validating intense and profound
feelings of loss, fear, abandonment and hurt as well as the joyful emotions of
play and sharing of common experiences. However,
these emotions need to be discussed and mirrored, not acted out in any hurtful
manner as it is never justified to physically or verbally hurt or assault your
partner. The closeness generated in
knowing your partner more fully and honesty can often create a road back to the
trust necessary to unlock the passionate marriage within.
The fact that you are asking these questions is the start of
a quest of find the answers for yourself. You are showing courage and
curiosity, important elements of finding a solution to this dilemma. Stay with it, the answer for you is just
around the bend.
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