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2-Minute Relationship Tune-Up: How do I get my partner to listen?
Do you have 2 minutes to improve your relationship? Check out this communication tip!
I seriously can't believe that it's been almost a month since my last blog! I know you felt like there was something seriously missing from your life and your inbox these last few weeks ;) But I'm back from vacation, and although I'm still soaking up the SoCal summer, I should be back to our regularly scheduled programming although today's post is in the form of a video.
Do you have 2 minutes? Do you want to improve your relationship? Then I have just the perfect thing for you! Although it's only two minutes, it is something that will likely take a lot longer than 2 minutes to get in the practice of doing.
Hang in there, and practice, practice, practice! If there is any way that I can support you in learning this and other skills, please reach out, I'm loving the responses I've received on this video, so check it out, and leave a comment below to let me know what you thought.
Here's the direct link for the video, don't forget to comment and share: https://youtu.be/_H8Tt39dtUQ
Is this normal? Losing yourself after Infidelity
There are so many things that you may feel you have lost through this trauma, and I want to assure you that they are normal.
The most common is the feeling that you don’t know who you are anymore.
The blow of receiving the news that your partner has been unfaithful is mind blowing.
It rocks your world and shatters what you thought you had into a million pieces. You may have trouble sleeping, eating, talking without crying, and you might feel as though you’re obsessed with thinking about your partner and their lover.
It might feel like you’re going crazy, trust me, you’re not.
What you’ve experienced is a trauma. A psychological trauma.
Don’t give me any flack for this comparison, but when soldiers or first responders see things that involve carnage or devastation, there is a physical and emotional response in the body.
Having the person that you love do something that goes against all things that you thought were supposed to happen creates that same physical and emotional response.
I know it seems like a harsh comparison, but the way our minds and bodies respond to trauma is the same.
There are so many things that you may feel you have lost through this trauma, and I want to assure you that they are normal.
The most common is the feeling that you don’t know who you are anymore.
This may seem strange because after all it wasn’t you that strayed. But you might find yourself reacting to your partner in heinous ways, snarling and spitting insults and anger as you struggle to cope and make sense of it all.
It’s normal to ask, “who is this person?” while staring at your angry, tear-stained face in the mirror. Reacting in ways that are completely uncharacteristic of yourself is a normal response to something that is completely uncharacteristic of what you thought your relationship was supposed to be like.
There is a certain loss of specialness that comes with the trauma of infidelity. Hearing that your spouse called another woman the pet name he gave to you, or used your vacation home for secret meetings with a lover will not only be upsetting but it leaves you to question whether or not anything you had was special or sacred. This too is normal.
You might find yourself doing other things completely out of character like obsessively checking cell phone records, emails, and web activity, trying to catch your partner in the act. They may have told you it was over with their lover, but you just can’t trust again, and even though you might not want to obsessively question and ask them to recall every step of their day, you just can’t help it. You might once again question who you are, and where this crazed person came from. As uncomfortable and unsexy as it seems, this too is quite normal.
Another common thing is doing things in desperation to try and win your partner back. As angry and hurt as you are, it would seem normal to just end the relationship, and as bad-ass as it seems to just throw your partner’s belongings out on the lawn and change the locks like they do in the movies, it’s not practical, and there are so many more emotions that aren’t shown.
Years of love that built the foundation of your relationship is difficult to deny, and you might find yourself doing things out of character and obsessing about your partner in ways you never have. Tempting them with sex and gifts, trying to get their attention and remind them of what they could be losing may be uncharacteristic, but it is also normal.
How long will this last?
This is one of the most common questions I receive when working with clients struggling with infidelity. Although I wish I had a finite answer, it’s much like any other trauma in that it’s really difficult to tell. I can’t tell you how long it will take you to get over the loss of a job, or a loved one, and I certainly can’t tell you how long in exact days and hours it will take you to heal from infidelity.
I can tell you that if you are willing to do the work and try to find understanding about yourself and your relationship through the process, it will create space for healing to happen much quicker than if you sweep it under the rug.
If you’ve recently discovered that your partner has been unfaithful, I’d like to offer you my free guide for surviving infidelity. You can get it by signing up here. It’s a guide that provides steps that you can take in the aftermath of infidelity, to help you feel less isolated and alone, and to get you moving towards a space of communicating productively with your partner.
5 Things that come between Couples And Cause Affairs
While we can’t affair-proof our relationships, we can invest in them enough that an affair will be much less likely. Here are 5 things that commonly come between couples and have the ability to cause an affair:
I’ve sat across from enough couples trying to repair their marriages after an affair to know that they don’t just happen. There are some telltale signs that a relationship is ripe for an affair. No one thinks it will happen to them, and its easy to see in hindsight that there were in fact signals leading up to it.
While we can’t affair-proof our relationships, we can invest in them enough that an affair will be much less likely.
Here are 5 things that commonly come between couples and have the ability to cause an affair:
1. Time
In the beginning of a relationship things are usually the best they will be. Couples have plenty of time to enjoy one another, they spend a significant amount of time together, they talk openly, and they share hobbies and interests that keep them connected.
As time passes two becomes three and then four, and the focus shifts from the couple to the family. Responsibilities increase, stresses increase, and time and energy decrease. The lack of time and energy once used towards one another dwindles, and a lack of connection that once kept the relationship fresh, diminishes.
2. Caring for Children
Children are one of the most amazing gifts, and in order to be a good parent it takes time, energy, and a great amount of effort. Sometimes that effort and energy comes at the detriment of the marital relationship.
I often see parents killing themselves to put their kids in all the right sports and extracurricular activities, running them around like an über driver on a Friday night. They angst over participation in activities because “they look good on college admission essays,” or even preschool applications.
All that running around, over-committing, and overextending leads to exhaustion and under-commitment to the marital relationship. Who has the energy for intimate conversation or sex after running on empty with kids all day?
When children leave the nest I often have couples coming into my office wondering who the person is sitting next to them. After years of committing to their children, they forget they were once committed to one another, and lack the intimacy that comes with regular connection.
3. Career
Work/life balance is often elusive. As couples work to provide the biggest and the best for their children, it’s easy to continually strive for the next promotion, which usually comes with an increase in responsibility, and longer hours.
Working long hours can lead to a lack of connection at home. Often times, inter-office friendships can spark as a result of all the time spent on the job, and although they may seem innocent at first, feelings of loneliness can surface and be a cause for infidelity.
4. Outside Hobbies and Interests
I tend to be a big cheerleader when it comes to both partners having interests of their own. I encourage the individuality that comes with doing something that doesn’t include your partner or kids because I think it makes us more whole. It’s what we bring back to the relationship and talk about, and it’s what makes us unique.
However, there is a fine line, and balance is always key. When there’s no regular connection in the relationship, and date nights aren’t happening nearly as often as the kid’s play-dates, it’s difficult to justify an out of town fishing trip with the guys, or a daily 2-hour gym routine.
5. Difficult life-transitions
The transition into parenthood, a career change, caring for an aging parent, a move to a new state - all of these are examples of life-transitions. When things change in a big way, there are lots of feelings that go along with these transitions.
When the feelings are not outwardly expressed in the relationship, and one partner feels as thought they aren’t able to confide in the other, it can cause a wedge that leads to loneliness.
What all 5 of the things I’ve listed have in common are their ability to cause disconnection and loneliness. Loneliness and disconnection often lead to vulnerability, and vulnerability has the ability to lead to an affair if the right person comes around at the right time.
The bottom line is that connection is key.
If you’re connecting with your partner, sharing intimate moments with one another, and each of you feels valued and satisfied with your relationship, any of the above listed things can come into your lives. While they may be challenging, the strength you feel from the friendship and connection with your partner will help push you through the storm together.
Find ways to sneak 15 minutes out of your day to be alone.
Create routines that encompass connection. Make it a habit to connect through text or email throughout the day, and sit together after the kids go to bed and talk before getting into bed.
If you’re having trouble finding the connection you need with your partner, I’m just a phone call or email away. My passion is helping couples find their stride and connection with one another, so don’t hesitate to reach out! Let’s set up a quick phone consultation, and I’ll be happy to discuss ways to connect more with your partner (909) 226-6124.
The Power of Mantras and Positive Affirmations
Choosing a mantra and practicing positive affirmations is incredibly beneficial. We all have automatic thoughts that pop up in our minds, it’s like an inner-monologue and we tell ourselves things about ourselves all the time. If you listen, you might start to notice that the things you tell yourself may not be overly positive or even nice.
I recently had a mom’s night out and my gal pals and I went to a chalk art class. We thought it would be fun to get out together, drink some wine, and be a little artsy. What I didn’t know when I signed up for said class was that the focus was on mantras.
What is a mantra?
It’s a little saying that you tell yourself, something that you live by, and many times in meditation and yoga practices people repeat a mantra to themselves over and over. It reminds you of something that’s important and repeating it during meditation seals it in your mind as something that you can always go back to.
I’ve worked hard to incorporate a meditation practice in my life, committing to 10 minutes a day and I’ve seen vast improvements in my anxiety levels and ability to stay Zen through life’s little frustrations.
I’ve done a mantra practice where I repeat one word, and usually I just use the word, Love. Saying it over and over for 10 minutes puts me in a place where I am more loving, and where I seek throughout my day to spread love to others even in moments of pure frustration.
In my chalk-art class, I was tasked with finding a mantra that really resonated with me and I chose this one:
Choosing a mantra and practicing positive affirmations is incredibly beneficial.
We all have automatic thoughts that pop up in our minds, it’s like an inner-monologue and we tell ourselves things about ourselves all the time.
If you listen, you might start to notice that the things you tell yourself may not be overly positive or even nice.
Identifying your automatic thoughts is half the battle. Struggling in your romantic relationship can bring up a whole slew of negativity in yourself. But creating a mantra can help you cope with anger and frustration.
Those times you feel sad, depressed, and like you just don’t want to push forward, take a moment to listen to what you’re telling yourself. Are you saying things like, “Of course you deserve what’s happening in this relationship.” Or, “This is never going to work, we are just too different.” Or maybe even, “Life sucks, this relationship sucks, and I’m going to be alone forever.”
Take a moment and listen.
The mind is an incredibly powerful thing, and once you recognize those thoughts, you can start to replace them with a positive affirmation.
A positive affirmation is much like a mantra. It’s something you tell yourself and repeat when times get tough. It can be something simple like, “I am bright, I am beautiful, and I am brilliant.” I suggest that you try something that may be a stretch at the moment, something that you don’t fully believe, because repeating it will help make it reality.
Saying things like, “I deserve positivity in my life and in my relationship.” Or, “I am worthy of love.” “I have a wonderful relationship, full of love and respect.”
Creating a mantra or positive affirmation that is said in the present tense makes it into something you are claiming right here, and right now. It’s the same reason why goal-setting is so powerful, and why those who set goals are shown to have more success. It creates visualization in our minds of what those words mean, and we can then close the gap and become the words.
If this sounds a little woo-woo to you, I get it, but it doesn’t mean that there isn’t something to it.
Take some time today to recognize what you’re saying to yourself. Flip those negative thoughts on their head and create a mantra or positive affirmation and replace those negative thoughts with it and then reap the benefits of an improved mood and feelings towards yourself.
If this seems like a really big push for you because you are healing after a heartbreak, or going through a particularly tough time in your relationship, I'd love for you to get on my interest list for my upcoming e-course that will focus on helping women learn the 4 phases to healing and becoming the best version of themselves. Just click the image to get on the interest list.
I've also got an awesome cheat sheet to help you fid your strengths, create some gratitude, and improve your attitude, and the best part is it's totally free, just click the link below, sign up, and it will be sent right to your inbox!
3 Ways to Feel Empowered after a Break-Up
I totally get how much starting over sucks. But just like anything, there’s always a silver lining. Today’s post is all about how to pick yourself up and heal after heartbreak, and I’m diving in deep with lots of action items and steps to really help you find true and lasting healing with my top 3 steps, so here we go:
The emotion can be overwhelming when you experience the loss of a relationship, it can be difficult to sleep, difficult to eat, and the grief over the loss can send you into a downward spiral that might be difficult to get up from. There's fear and anxiety abut where to go and what to do next. Losing a love that you always thought you'd have is devastating. But just like anything, there’s always a silver lining.
It can be difficult to just put one foot in front of the other, and a challenge to get through the day without shedding a tear or two, but it gets better and there are some actions that you can take, to push you towards the healing phase. It might feel like you're just going through the motions at first, but once you find your stride, these actions can take you to a whole new you, and you can come out on the other end as the best version of yourself.
I'm pretty optimistic when it comes to the healing process, and I get that in the beginning it might seem like a climb up Mt. Everest, but the view from the top is breathtaking!
It takes one step at time to get there, and here are 3 actions that you can take today to help you off the emotional roller coaster, and into a new phase of confidence and self-love:
1. Recognize that the way you are feeling now isn’t the way it will always feel.
It’s easy to let the overwhelming feelings of grief and sadness take over and govern all aspects of your life, but there will come a time where the edges of your sadness are not so sharp. In fact, one day you’ll have moved on and be in a place that makes you so happy that you’ll feel like it was all a bad dream.
You know that feeling, right? You wake up and know that you were feeling scared or upset, but you can’t remember why or much of the detail and as the day passes, you forget about it completely.
I’m not saying you’ll completely forget about your ex, or the trouble in your relationship but there will come a time that it won’t be consuming, and you won’t have to hold back tears when you recall things about your relationship or come into contact with things that remind you of them.
The best way to start the process is with gratitude. It’s easy to get stuck and caught up in focusing on what you don’t have (your relationship), so much so that you miss all of the amazing things that are going on around you. The more that you add in positivity and focus on it, the less time you have to allow the negativity to consume you.
Something that you can start daily is a gratitude practice.
Every morning when you wake up, let the first thought be, “thank you.” If you’re religious you can thank God that you woke up and that you have another day on this earth. If you want to skip the religious part, just say thank you to your body for working, for breathing, and to the universe for allowing you another day.
Then make a mental or written list of 5-10 things that you are grateful for before your feet even hit the floor. In that moment where you aren’t yet ready to open your eyes and take a stretch, and are typically thinking about how badly you need more sleep, think of the things you have to be grateful for – a place to live, running water, a warm bed, your health, your family. These things can be big or small, but they deserve to be acknowledged, and those acknowledgements will change your attitude and help combat that sadness you feel.
Practice this exercise for at least one full week and notice how it makes you feel. If you’re feeling like overachieving, when you get into bed at night, think of 5-10 different things that happened throughout your day that you are grateful for and let those good vibes you’ve created lull you to sleep rather than the sadness you feel over sleeping alone.
2. Awaken your inner badass and unlock the power of positive affirmations.
Just as with gratitude, positive affirmations have the power to change the way you feel inside. In fact, there’s a great study that says the smile on your face can change the way you feel inside, meaning it actually changes the chemistry in your brain and in your body. So even if you aren’t feeling happy, put a smile on your face and see if it doesn’t help improve your mood, even slightly.
That’s kind of how this whole positive affirmation thing works. It’s normal for a breakup to make you feel off your game and unlike yourself. Having someone you trusted and loved tell you that they no longer wish to be in a relationship with you is one of the ultimate bubble bursts in terms of self-esteem.
But you do have plenty to offer. Those amazing qualities do exist and practicing positive affirmations helps to keep them in the forefront of your mind. Spending more time on positivity leaves less room for negativity.
In order for this to work you have to take action and practice, practice, practice. Start by making a list of 10 positive things about yourself and then put that into a sort of mantra that’s easy to repeat. Your affirmations can be things that you’re totally not feeling at this moment, but deep down you know are true.
Something like, “I am bright, I am beautiful, and I deserve to be loved.” Or, “I have much to offer the world, and to others. I am kind.” Or maybe just, “I am enough.”
Then do whatever it takes to repeat a couple of your favorites throughout your day and especially in times that you feel down. Use post-it notes and put those suckers all over your mirror, your car, or your cubicle. If you want to be a little more discreet, set reminders on your phone for them to pop up at random times throughout the day to remind you just how awesome you really are.
3. Reconnect with your strengths.
Many times in relationships there are parts of us that become lost, or overshadowed, but those parts are important, and they make us who we are. They contributed to who we were before we entered into the relationship, and yet those parts often get neglected.
In order to reconnect with those strengths, reflection and introspection have to be involved. Were you once an athlete, or involved in some sport that you no longer do? Is there a creative side to you that you don’t feed because you’ve become too busy? Are you great with money? Are you a great parent? Are you a great friend?
I want you to look at those strengths and get back to them so you can start to feel like yourself again, but also more importantly so that you can begin to realize that although this relationship is lost – while it’s extremely important, it isn’t all that makes up your life.
Sometimes women can place far too much emphasis on their romantic relationship and allow it to govern all other aspects of their life rather than having a full life and allowing a relationship to fit in the picture as well.
Find your strengths; accentuate them, or build new strengths.
Do you know what your strengths are? If not, take some time to reflect on them. Ask your close friends and family what they see as your strengths, or even what they saw that used to be your strengths, because maybe they’ve noticed you’ve lost them along the way as well. It can be difficult to put yourself out there in such a way, but a close confidant will likely be truthful if you approach them in the right way.
I’m a huge proponent of journaling; I recommend it to almost all of my clients who are struggling through life’s challenges. While you’re trying to heal you can start journaling and thinking about the parts of yourself that you’ve neglected that once brought you a sense of happiness and strength.