In our fast-paced, technology-driven world, it can become easy to lose sight of one of the most fundamental aspects of our human nature—social connection. As social creatures, we are biologically wired to connect with one another, create strong bonds, and form lasting relationships.
Our senses play a pivotal role in how we form, store, and retrieve memories. This is because the brain areas responsible for processing sensory input are closely linked to the regions that store and retrieve memories. The hippocampus, which organizes and recalls memories, works together with the amygdala, the emotional center of the brain. They ensure that emotionally charged events are more vividly stored in memory. This link exists for both extraordinarily painful and joyful memories alike.
When we talk about “trauma,” we’re talking about an emotional or psychological response to a distressing event or experience. It’s not necessarily the event itself that’s traumatic but rather the way it impacts a person’s sense of safety, stability, or identity. Trauma often leaves people feeling overwhelmed, helpless, or disconnected from themselves or others.
I often use Gottman’s Sound Marital House as a framework to help couples build strong, healthy relationships. This theory breaks down into several key components that can enhance connection and resilience. One skill that stands out to me is Shared Fondness and Admiration, which involves openly expressing appreciation and respect for your partner (or friend).
The importance of validation is something I emphasize with couples as it creates a dynamic based on understanding rather than score-keeping or proving right and wrong. In an emotionally charged conversation, it's common for individuals to focus primarily on their own emotional experience instead of their partner’s. Rather than listening to what the other person is saying, we may be thinking about our own response.
The importance of validation is something I emphasize with couples as it creates a dynamic based on understanding rather than score-keeping or proving right and wrong. In an emotionally charged conversation, it's common for individuals to focus primarily on their own emotional experience instead of their partner’s. Rather than listening to what the other person is saying, we may be thinking about our own response.
Are you and your partner stuck in gridlock on an issue that never seems to get resolved? No matter how many times you’ve tried to make headway, neither of you can discuss the matter calmly, often ending up feeling frustrated and defeated. Researcher Dr. John Gottman describes these issues as perpetual problems within relationships—recurring issues without a clear solution or endpoint, leading to ongoing disagreement or tension. Perpetual problems stem from fundamental differences between partners, such as personalities, beliefs, priorities, upbringing, or values, which can be deeply ingrained and resistant to change. Dr. Gottman’s extensive relationship research suggests that approximately 69% of relationship problems are perpetual.
Have you ever confided in someone about a vulnerable topic, only to be met with some variation of “Don’t be sad” or “It’ll be okay!” While well-intentioned, these responses can be more harmful than helpful.
A couple of weeks ago, I realized I was in a funk. I started sharing my experience with a friend after working up the courage to ask for support, who immediately launched into a very cheery explanation of everything that makes her feel better that ended with “You’ll feel better in no time!” After the conversation, I was left feeling withdrawn and confused. Why had this made me feel worse? The advice she gave me (journaling, positive affirmations, headspace shifting, and exercise) was exactly what I would and have recommended to clients and friends. On top of that, I know she was trying so hard to help me and I felt ungrateful. The problem was, I KNEW all of the advice she gave me already, but it’s really hard to “just shift your headspace” or “just think positively” when you’re struggling to get out of bed. Whether or not it was her intention, the subtext I heard was that the way I was feeling was a choice I was making and I should just snap out of it.
When I first heard the term “toxic positivity,” it felt like an oxymoron. How could positivity be toxic?
It’s 7 PM on a Tuesday and your partner asks, “How are you? How was your day?” You stop to consider how to answer the question. You do a quick scan of your body and try to remember the day. Your neck is hurting from sitting at the computer, thoughts swirling in your head about that salty interaction you and your partner had that morning that went unaddressed, you just got a panicked text from your mother who needs you to call her immediately, you are annoyed with yourself for eating the peanut m & m’s when you said you wouldn’t, and to boot, you were up half the night stressing about a work project, so you were completely exhausted the entire day.
So, when your partner asks “How are you?” all you are able to muster up is the answer “I’m fine. It was fine.”
I’ve heard a few acronyms to describe the word FINE. F=Fucked Up, I= Insecure, N=Neurotic, and E=Emotional.
I also heard that FINE stands for Feelings Inside Not Expressed- a slightly more compassionate description. In my example above, from the neck pain to the disappointment in myself for eating the M & Ms, to the salty interaction from the morning, there were many feelings happening that were not being said.
Working with a therapist can help you address and reflect on lingering issues from childhood that might be impacting your ability to form secure and meaningful relationships as an adult. It can help you develop a sense of security as an individual that can be carried over into your relationships with others. Your therapist can act as that secure base, listening attentively and non-judgmentally as you take a deep dive into this journey of your past and self-exploration.
A benefit of this work can be focusing on understanding and rebuilding your trust in others and the world around you, as well as learning techniques to understand how to set clear boundaries with yourself and others. Working with your therapist, you can learn to “re-parent” yourself with love and compassion, and that can help you realize your purpose and replace those fearful thoughts associated with abandonment and being hurt by others.
Attachment theory recognizes four different types of attachment: anxious, avoidant, fearful-avoidant, and secure.
So you have read the first post in this series, Can Marriage Counseling Save My Marriage, and now you are ready to take the brave step to start couples therapy. Maybe you began researching marriage counseling, and you found that there are multiple approaches to marriage therapy like CBCT, IBCT, Gottman, and EFT, and you may have become overwhelmed. Do not get discouraged! We hope to answer some of the most frequently asked questions about the different types of marriage counseling and how to pick the right one for your relationship.
The structure and style of marriage counseling vary depending on the therapist and the couple's needs. There are various styles of couples counseling approaches that therapists may primarily utilize. Some types are more behavioral-based, some rely on a structured method, and some are more intuitive and emotionally focused. It is helpful to find out what style of therapy a prospective therapist utilizes and see if it suits you.
The first big heartbreak of my life was a friend breakup when I was 16. The story is about as classic as it gets: childhood friends, awkward middle school years, different high school friend groups, and a crippling fear of confrontation coupled with a need for acceptance. You can imagine the betrayal I felt when I soon learned she had a birthday party the previous week and told people not to mention it to me. However, instead of expressing my hurt and embarrassment, my 16 year old self simply stopped being friends with her and never told her why. I think back to this friendship often and wish I had the tools to share my feelings and gain some sense of closure and understanding. In reality, however, I’m not sure if many of us have tools that are much more effective in handling friendship conflicts in adulthood!
Here are 5 tips for working through conflicts in adult friendships that we may have never learned:
It’s Never about the Tacos
We’ve all been there: those tiny trivial triggers that lead to big blow-up fights. Sitting across the table from each other with scattered taco fixings between you, wrist deep in guacamole, fighting about who left the spoon in the sour cream. Luckily, my husband and I were able to break down and process the The Great Taco Fight of 2022, and get to the core of what was going on. And you would never have guessed (or maybe you would): all the different ways we were triggered that had nothing to do with tacos (ex: I was hangry, he felt unappreciated, etc, etc.) The good news for all of us (myself included) is that couples therapy is a wonderful opportunity to explore these faster-than-the-speed-of-light escalations.
