Category Archives: Conflict Resolution

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How to Balance Work and Family Life

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What Is Your Definition of Success?

If you want to create balance in your life, it is important to know how you define success. The following list is a place to start. Cross off those that don’t seem important to you and add your own. Next, identify which of the items on your list are the most essential to your success definition and which items present the greatest challenge to you.

1.    Being able to move on when a situation is no longer productive or positive

2.    Being satisfied with your work situation

3.    Enjoying the present, not putting off the good things until some time in the future

4.    Expressing your creativity

5.    Fulfilling your potential

6.    Holding yourself with esteem separately from your work

7.    Being authentic

8.    Identifying your values and basing your choices on them

9.    Managing your money well

10.    Not feeling envious of others

11.    Paying attention to your spiritual life

12.    Spending time in fun ways away from your workplace

13.    Spending time with people you cherish and enjoy

14.    Taking good care of yourself

15.    Understanding when to fight for something and when to give in

What would you add? Which items present the greatest challenge to you?

The 80/20 Rule

The 80/20 Rule, also known as the Pareto Principle, says that 20% of what we do produces 80% of the results. Some examples of this principle are:

•    20% of the people sell 80% of the widgets.

•    20% of the salespeople earn 80% of the commission.

•    20% of the parts in your car cause 80% of the breakdowns.

•    20% of the members of an organization do 80% of the work.

The 80/20 principle can help anyone create balance in their life. Here’s how:

1.    Identify the times when you are most happy and productive (i.e., the 20% that produces the 80%) and increase them as much as possible.

2.    Identify the times when you are least happy and productive (i.e., the 80% that produces the 20%), and reduce them as much as possible.

Your Seven Habits of Success

You have probably heard of Stephen Covey’s Seven Habits of Highly Effective People. As you create balance in your life, think about your own list of success habits. What seven things would lead to more happiness in your life if you did them every day? Here are some ideas to get you started:

1.    Do something you love doing for at least part of the day.

2.    Get some physical exercise.

3.    Get some mental exercise.

4.    Stimulate yourself artistically.

5.    Stimulate yourself spiritually.

6.    Do something for someone else.

7.    Do something just for fun.

8.    Acknowledge yourself for something you said or did.

What ideas would you add?

Dealing with Workaholism

What if a person needs more than just self-help in dealing with a lack of balance in work and family life? An organization called Workaholics Anonymous can help.

Workaholics Anonymous is a 12-step recovery program similar to Alcoholics Anonymous. It is a “fellowship of individuals who share their experience, strength, and hope with each other that they may solve their common problem and help others recover from workaholism. The only requirement for membership is a desire to stop working compulsively.”

How Do You Know if You Are a Workaholic?

Ask yourself these questions if you think you might be a workaholic:

1.    Are you more comfortable talking about work than anything else?

2.    Do you become impatient with people who do things besides work?

3.    Do you believe that more money will solve the other problems in your life?

4.    Do you get irritated when people ask you to stop working and do something else?

5.    Do you get more energized about your work than about anything else, including your personal relationships?

6.    Do you look for ways to turn your hobbies into money-making endeavors?

7.    Do you often worry about the future, even when work is going well?

8.    Do you take on extra work because you are concerned that it won’t otherwise get done?

9.    Do you take work home with you? Do you work on days off? Do you work while you are on vacation?

10.    Do you think about your work while driving, falling asleep, or when others are talking?

11.    Do you think that if you don’t work hard you will lose your job or be considered a failure?

12.    Do you work more than 40 hours in a typical week?

13.    Do you work or read while you are eating?

14.    Have your long hours hurt your family or other relationships?

4 horsemen, Assertiveness, CBT, Communication, Conflict Resolution, Couples Counseling, Gottman Approach, Gottman Marriage Counseling, Listening Skills, Marriage and family therapy, Marriage counseling, Marriage Therapy, Psychotherapy, relationship, self awareness

Relationship Checkup

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Most adults engage in long-term relationships, including marriage and other committed partnerships. Nearly everyone experiences difficulties in their marriage or committed relationship from time to time, but some people seem more prepared to anticipate these hard times and respond to them more skillfully than others.

The Relationship Checkup is a list of 11 points that will help you evaluate your relationship. These points are based on recent research completed separately by psychologists Judith Wallerstein and John Gottman (see Suggested Reading, last page). Check off the statements that apply to your relationship, and you will quickly gain a sense of the strengths and the opportunities for improvement.

1.    People in successful, long-lasting relationships invested themselves fully in the relationship. While they have positive relationships with their parents, siblings, and other relatives, they are not overly involved with them. Some signs that you have a healthy relationship with your family (not too close, not too distant) include:

    Your families visit when invited.

    Their visits are short but satisfying.

    You speak with family members by phone, but not too often.

    Family members give advice when they are asked.

The following are some signs that your family may be too involved in your life. This can create problems in your relationship over time.

    Your family members visit too often.

    They stay too long.

    They telephone frequently.

    They give unsolicited advice.

    They drop in unannounced.

2.    People in successful relationships have their own identity as a couple. There is a feeling of both togetherness and independence in the relationship. If you have developed an identity as a couple, the following things are most likely true:

    You feel loyal toward each other.

    You listen carefully to each other.

    You know each other’s histories.

    You pay attention to each other’s moods and body language.

    You share your thoughts and feelings.

    You allow each other a private space and don’t intrude on it.

    You respect each other as separate, autonomous people.

If you have not fully developed your sense of identity as a couple, you will recognize signs like these:

    You are sometimes disloyal toward each other.

    You don’t listen carefully to each other.

    You don’t know very much about each other’s pasts.

    You ignore each other’s moods and body language.

    You keep your thoughts and feelings to yourselves.

    You sometimes invade each other’s private space.

    Even though you may live in the same house, it sometimes seems like you are living parallel lives.

3.    Bringing children into a relationship changes it radically. Couples with children learn to successfully integrate them into their relationship. Positive signs include:

    You accept that there are times when you must place your own needs after the needs of your child.

    You do your best to stay in touch with each other emotionally and nurture your relationship.

    You set aside time every week for the two of you to spend time alone together.

The following signs indicate that you have not fully integrated children into your relationship:

    You resent the times when you must put your child’s needs ahead of your own.

    You are overly focused on your child.

    You have lost touch with each other emotionally.

    You hardly ever find time to be alone with your partner.

4.    Every relationship is challenged by crises and life transitions. Losing a job, a death in the family, a serious accident, or other significant event can test any relationship. If your relationship has successfully navigated life’s crises and transitions, the following statements are most likely true:

    You never blame each other for the stress that comes with the crisis.

    You face difficult times as a team.

    You look for ways to support each other emotionally.

    You help each other keep your perspective when there is a crisis.

    You seek outside support during times of crisis (talking to friends and family, seeing a counselor, etc.).

If the crises and life transitions have done harm to your relationship, you have probably experienced the following during the difficult times:

    One partner seems to emotionally abandon the other.

    One partner blames the other.

    One partner becomes extremely angry, worried, or anxious.

    You don’t seek support from people who could help you.

5.    Successful relationships are safe places where anger, conflict, and differences may safely be expressed. Each partner is allowed to have and express their own views. The following signs point to this being true:

    You have had serious conflicts, but you have not allowed them to damage your relationship.

    You respect the other person’s right to stand his or her ground.

    You may find anger uncomfortable, but you accept that it is a part of life.

In relationships where it is not safe to express conflict, the following things are true:

    Your conflicts have harmed your relationship.

    You disagree about many things but never talk about them.

    You both try to intimidate the other into agreeing with your point of view.

    Anger is so uncomfortable that you avoid it.

    There are no limits to what you will do when you become angry.

6.    Successful long-term relationships have a positive sexual component. The partners take care to protect their sexual relationship from the demands of work and family. The signs of such a relationship are:

    You sometimes have different levels of sexual need, but you make room for each other’s changing levels of desire.

    You are honest with each other about your changing sexual desires and feelings.

    You set aside time for your sexual relationship and protect your privacy.

If a sexual relationship is less than satisfying, the following statements are true:

    You find it hard to talk about sex.

    Sex is like a battlefield.

    You never have time for sex.

7.    Successful partners share laughter and fun times, and work to maintain their mutual interests. For example:

    You have fun together.

    You make each other laugh.

    You find each other interesting.

    You each have your own interests that you pursue on your own.

If your relationship is becoming stale, you will tend to describe it like this:

    You rarely have fun together anymore.

    You don’t laugh much when you are together.

    You are bored with each other.

    You avoid spending time together.

    You have few shared interests.

8.    Relationships that last are safe places where you can let down your guard and be vulnerable. You know you can count on the other to comfort and encourage you. If this is true, you might describe it as follows:

    It is okay to be vulnerable when you are with your partner.

    You understand each other.

    You encourage each other.

    You pay attention to each other’s moods and respond when the other seems needy.

If your relationship is not a very safe place, the following is probably true:

    It is not safe to be needy and vulnerable in your relationship.

    You exhaust each other’s emotional reserves.

    You don’t pay attention to each other’s moods.

    When you are worried about something, you avoid telling your partner.

    You feel worse about yourself when you are with your partner.

9.    People who have successful long-term relationships stay romantic and idealistic about each other, even though they are growing older. These are some of the signs of such a relationship:

    You have good memories of when you fell in love with your partner.

    You are glad to be growing older with your partner.

If you have lost some of the romance of your relationship, you are likely to agree with these statements:

    You can hardly remember the days when the two of you first fell in

love.

    Seeing your partner grow older makes you feel badly because it reminds you that you are growing older.

10.    You have far more positive moments in your relationship than negative ones. Some signs of positive moments include:

    You show affection for each other.

    You apologize for the hurtful things you may say or do.

    You show each other empathy.

    You are polite to each other.

Examples of negative moments include:

    Your discussions often leave you feeling frustrated.

    You often pick on each other.

    Many of your conversations turn into arguments.

    You behave disrespectfully toward each other.

    You are physically violent with each other.

11.    People in successful relationships are able to manage conflict productively. They are skilled at keeping times of discord from getting out of control. For example:

    You call a time-out when your emotions escalate.

    You know how to calm yourselves down.

    You take care to speak and listen nondefensively.

    You take care to validate the other person’s point of view, even when you disagree with it.

Couples in less successful relationships allow conflict to become damaging in the following

ways:

    You blame each other.

    You treat each other disrespectfully.

    You deny responsibility for your own actions.

    You become so angry that you leave or emotionally withdraw.

Number of items you checked in the nonshaded areas:

Number of items you checked in the shaded areas:

Ideally, you checked no items in the shaded areas. If you checked more than five, you have some opportunities to improve your relationship. As a beginning, you may wish to read books about these issues. You may also wish to make an appointment for a free consultation with one of our professional counselors and develop a relationship-building plan. You will find additional relationship-building tips on our web site.

Conflict Resolution, Depression, Divorce, Financial Issues, Grief, Marriage and family therapy, Parenting

Single-Parent Survival Skills

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Emotional Overload

Many single parents say they deal with a variety of emotional issues that you might describe as “extra baggage.” Some examples include:

•    Self-pity

•    Depression

•    Guilt

•    Anger

•    Envy

•    Fear

•    Severe money problems

•    Loneliness and isolation

•    Frustration

•    Exhaustion

These issues present such a challenge because they undermine your daily functioning and emotional well-being. But they can be managed successfully so that you manage your family in a positive way.

10 Ways to Speed Your Recovery Process

Becoming divorced or widowed and then facing years of single parenting is a shock to anyone who experiences it. You will need to take steps to recover and heal. Here are some suggestions:

1.    Some community based programs, Online groups, churches, synagogues, counseling centers, and therapists offer free and low-cost divorce recovery workshops and grief support groups. Look for them in the newspaper and Yellow Pages. If you don’t see any listed, call a few places that may be able to refer you.

2.    Look for local peer support groups and networks.

3.    If you have access to the Internet, search for support services in your area.

4.    Also on the Internet, look for chat rooms or bulletin boards where single parents post messages and share ideas.

5.    Find library books for kids about divorce and single-parent families, and read them together. Take the time to talk about how they relate to your situation and encourage your kids to talk about their feelings.

6.    Find a support group for children of divorce.

7.    Tell your children’s teachers and the school psychologist that you are a single-parent family. Let them know that you welcome feedback and suggestions on coping with your circumstances.

8.    When you are ready, investigate groups like Parents Without Partners for single adults. You need to be with other adults who have similar interests.

9.    Learn to help your kids talk about what is happening to them.

10.    Learn conflict resolution and problem-solving skills.

Single-Parent Survival Strategies

In addition to recovering from the loss of a partner, you will need to take action to survive and thrive in the coming years. The following strategies provide a starting place.

1.    Watch out for too many changes in your life as you recover from both the loss of your spouse and the resulting changes in your life circumstances. Change causes stress, and you have enough right now.

2.    Realize and accept that you must get help with your single-parenting responsibilities. It is unrealistic to think that you can do it alone.

3.    Manage your own emotions so you will be able to help your child manage his or her struggle. Learn as much as you can about how children respond to divorce, the death of a parent, or life in a single-parent home. Do not expect your child to respond the same way you do. Take your child’s developmental stage into consideration when responding to his or her behavior.

4.    Give your children permission to talk to you about their feelings.

5.    Keep appropriate boundaries.

•    Don’t give in to the temptation to let your child take care of you.

•    Let your children be children.

•    Avoid burdening them with your feelings and the facts of the divorce or death of your spouse.

•    Find another adult to be your sounding board.

6.    Let people help you.

•    If it is impossible to reciprocate, say so.

•    People know that your life isn’t like it used to be.

•    Don’t let your inability to reciprocate prevent you from accepting what people willingly offer.

7.    Let go of your need for perfection. You will have much more stress if you don’t lower your expectations.

8.    Even though you are unable to be present as much as in the past, your children still need adult supervision. Look for ways for other adults to look in on your kids when they are home alone, even when they are teenagers.

9.    Just because your child appears to be handling his or her emotions well, don’t assume that he or she is okay. Some kids respond to parent loss by becoming overly responsible or by closing down their emotions. They may need to hear, “Tell me how you’re feeling.”

10.    While it is important to listen and accept your children’s feelings, it is equally important to set limits on behavior.

11.    Cultivate your ability to be flexible and find creative ways to solve problems.

12.    Learn to set priorities. Do the most important things first.

13.    Trust your gut feelings. Pay attention to your instincts and act on them.

14.    Simplify as many things as possible in your life. You cannot afford to keep it complicated.

15.    Find an outlet for your anger. If a friend is not available, look for a minister, rabbi, or professional counselor. If money is an issue, look for a therapist who will see you for a low fee.

16.    Teach yourself to let go of guilt. You don’t have time for it, and it’s not necessary.

17.    Focus on issues you have control over. If something is beyond your control, don’t waste your emotions on it.

18.    Create a ritual to mark the change in your circumstances. This could be a funeral for your spouse or a ceremony to acknowledge your divorce.

19.    Keep a private journal in which you express your feelings. Be sure to keep it in a private place where your children won’t find it. A journal provides a place to express anger, sadness, loneliness, and fear—all of those feelings you feel every day as a single parent.

20.    Remind yourself that recovering from divorce or the death of a spouse will take time. Your recovery will happen on its own schedule, and it will happen. You will get through this intact.

21.    Learn to be assertive. You can’t say yes to every request, whether it is from your family members or people in the community who want your time and resources. If you give it all away, you will have nothing left for yourself.

22.    Find ways to take care of your body. Get regular checkups and make time to exercise. You need rest now more than ever. Watch your alcohol intake.

23.    Find someone who will listen to you. Sometimes you have to ask, for example, “I need a sounding board right now. Can I have 15 minutes of your time?”

24.    Rent a sad movie and let yourself cry (when the kids aren’t around). Crying allows you to release the sadness that you are sure to feel.

25.    Do at least one fun thing for yourself every week.

26.    In your private journal, make a list of all the things you’re afraid of.

27.    In your private journal, make a list of all the things you worry about.

28.    Get together with other single-parent families. Sharing times with people facing similar issues can make you feel normal.

Assertiveness, CBT, Communication, Conflict Resolution, empathy, Listening Skills, Marriage and family therapy, Marriage counseling, Marriage Therapy, Psychotherapy, relationship, self awareness

Skills for Making Your Marriage Thrive

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Any marriage counselor will tell you that one of the most common problems observed when couples come for help is poor communication skills. People get into trouble in their marriages because they have not developed their ability to listen and communicate.

Barriers to Communication

These are a few of the things that prevent people from communicating effectively:

•    Not knowing how to communicate properly

•    Not taking the time to think through what you want to say

•    Not taking the time to anticipate what your partner might be thinking and feeling

•    Fear of revealing too much of yourself

•    Fear of your partner’s anger

•    Not wanting to hurt your partner’s feelings

Empathy and Acceptance

People marry because they want to spend the rest of their lives with their partner. They have every hope of growing together and creating a relationship that makes them feel emotionally healthy. Two factors that are necessary for this to happen are empathy and acceptance on the part of both partners.

Empathy is the capacity to put oneself in another’s shoes and understand how they view their reality, how they feel about things.

Demonstrating empathy and acceptance is critical to maintaining a strong relationship. Let’s look next at some communication skills that enable you to create a climate of empathy, acceptance, and understanding. First we will explore a skill called Active Listening.

Active Listening

Active listening is a way of communicating that creates the important climate of empathy, acceptance, and understanding.

•    It is a two-step response to a statement made by your partner.

•    It includes reflecting back what emotion you detected in the statement, and the reason for the emotion.

This is what active listening sounds like:

“Sounds like you’re upset about what happened at work.”

“You’re very annoyed by my lateness, aren’t you?”

Why Active Listening Is a Valuable Skill

Active listening is a valuable skill because it demonstrates that you understand what your partner is saying and how he or she is feeling about it.

•    Active listening means restating, in your own words, what the other person has said.

•    It’s a check on whether your understanding is correct.

•    It demonstrates that you are listening and that you are interested and concerned.

Actively listening does not mean agreeing with the other person. The point is to demonstrate to your partner that you intend to hear and understand his or her point of view. This is good for your relationship for several reasons:

•    When someone demonstrates that they want to understand what you are thinking and feeling, it feels good.

•    It creates good feelings about the other person.

•    Restating and checking understanding promotes better communication and fewer misunderstandings.

More Active Listening Examples

Here are some more examples of active listening:

“You sound really stumped about how to solve this problem.”

“It makes you angry when you find errors on Joey’s homework.”

“Sounds like you’re really worried about Wendy.”

“I get the feeling you’re awfully busy right now.”

More Communication Skills

Although our space is limited in this short newsletter, there are a few more communication skills that I must mention. These include asking open-ended questions, making summary statements to check understanding, and encouraging your partner to open up and elaborate by using neutral questions and phrases.

Open-ended questions begin with what, why, how do, or tell me.

•    These questions get the other person to open up and elaborate on the topic.

•    Asking these kinds of questions gets the other person involved by giving him or her a chance to tell what he or she thinks or knows.

•    These questions are designed to encourage your partner to talk.

•    They are useful when the other person is silent or reluctant to elaborate.

•    They are also useful in dealing with negative emotions (such as anger or fear), since they help encourage the other person to vent feelings.

Summary Statements

Summary statements sum up what you hear your partner saying.

•    A summary statement enhances your partner’s self-esteem by showing that you were listening carefully.

•    It also helps you focus on facts, not emotions.

•    It helps your partner clarify his or her own thinking by hearing your summary.

•    Summary statements also help you deal with multiple disagreements so you can deal with them one by one.

•    They help eliminate confusion by focusing on the relevant facts.

•    Summary statements also help you separate the important issues from the trivial.

Neutral Questions and Phrases

Neutral questions and phrases get your partner to open up and elaborate on the topic you are discussing.

•    These questions are more focused than open-ended questions.

•    They help your partner understand what you are interested in hearing more about.

•    They further communication because they help you gain more information.

•    When you ask these kinds of questions, you demonstrate to your partner that you are interested and that you are listening.

Business Skills for Marriages

You might be surprised to hear that the same skills that help people succeed in business can also be used to build a better marriage. Like any business, a marriage is a partnership of people. Many of the skills that make businesses run successfully—planning, organizing, and setting goals—also can be applied to running your marriage successfully. These are some of the skills that will strengthen any marriage:

1.    Create an overall vision of what you want your life to be like; consider all life areas.

2.    Develop a long-range strategy.

3.    Set short-term and long-term goals.

4.    Plan the steps that will help you accomplish your goals.

5.    Organize projects.

6.    Manage projects.

7.    Manage people.

8.    Evaluate progress and results at regular intervals.

9.    Revise goals as needed.

Communication, Conflict Resolution, Couples Counseling, Divorce, Life Transitions, Marriage and family therapy, midlife, relationship, self awareness

Should You Leave Your Relationship?

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How do you know when it’s time to say goodbye to a relationship? In any intimate relationship—especially in a marriage—it’s not a good idea to let a doomed partnership drag on, simply to avoid the pain of a breakup.

Signs of Trouble

There are some warning signs that your relationship is in trouble. If you recognize any of these signals in your own partnership, you may have some work to do to get things back on track.

1.    Your life priorities have changed significantly. Major life changes often force people to reconsider what’s important, and this can make a once-healthy partnership lose its bearings. A near-death experience such as a serious accident or illness, being unexpectedly fired from a job, or losing a family member can cause anyone to reevaluate his or her life and decide to make some changes. Everything looks different after such an experience, and some things lose their meaning. When this happens, these new ways of seeing things must be addressed, since it’s unlikely that such changes will just disappear.

2.    The arrangement still works, but the passion is missing. Lots of doomed relationships manage to work—for a while. But when neither partner has any genuine enthusiasm for the relationship, it may be in trouble.

3.    You no longer trust your partner. After a partner has broken the bond of trust, it can be difficult to get it back. If your partner has had an affair or was irresponsible with a large amount of money, it is understandable that you feel angry and hurt. Over time, these wounds may not heal. Broken trust can cause serious harm to a relationship, and, if it is not healed, the relationship may not recover.

4.    Your partner’s lifestyle or values clash with yours. It is difficult to sustain a long-term relationship when you and your partner do not agree on some of life’s most basic things. If you want to make and save a lot of money, but your partner seeks a simple life and would be happy living in a small house with few luxuries, this is a potential problem. If your partner seeks excitement and wants to be around people most of the time but you are basically a loner who prefers solitude, you may find yourselves growing apart. You may have been attracted to each other in the beginning because you brought each other some balance, but, over the long term, the very things that drew you to each other may doom your relationship.

Deciding to end a relationship can have enormous implications. If you are married, have children, own a home, and share finances, leaving your partner can be very complicated and will affect everyone in the family. It is important to make such a decision thoughtfully and for the right reasons.

More Warning Signs

If your partner regularly does one or more of the following things, you have good reason to be concerned.

1.    Behaves abusively with your friends and family

2.    Betrays your trust

3.    Breaks promises

4.    Cheats on you

5.    Does not challenge you mentally

6.    Does not support your goals in life

7.    Is extremely jealous without cause

8.    Is not financially self-supporting

9.    Opposes or ignores your thoughts, feelings, or concerns

10.    Physically abuses you

11.    Pressures you to have sex when you are not interested

12.    Resists your attempts to improve the relationship

13.    Shares your secrets with others

14.    Tells lies regularly

15.    Threatens violence

16.    Tries to isolate you from your friends and family

17.    Verbally abuses you or puts you down

These behaviors are very serious and potentially dangerous to you. If you are in a relationship with someone who treats you in any of these ways, you should seriously consider seeking the assistance of a mental health professional.

The Impact of Stress

Stress can make it harder to decide what to do. If you are questioning your relationship and have problems with money, are stressed at work, or the kids are acting up, deciding what to do becomes even more difficult. It’s important to take your time and resist the temptation to make a fast decision that may later turn out to be the wrong thing for you.

Tips for Making Good Relationship Decisions

1. Take your time making any important decision such as whether to end an important relationship. Even though you may feel confused and indecisive, it is important to recognize that this situation requires a deliberate and careful decision-making process.

2.    Making a relationship decision calls for both instinct and logic. It’s important to trust your gut, but don’t lose track of reason.

3.    Look at the issues from different points of view.

4.    Consider the immediate and long-term implications of each option (staying or leaving), including the impact of each on other people in your life.

5.    Consider the worst- and best-case scenarios, as well as the possibilities in between.

6.    Give your relationship every chance to get back on track before you call it quits. Ask yourself if you have really tried everything. If you have, and it still isn’t working, it may be time to move on.

Seeking Advice and Support

Involving a few trusted friends in your decision-making process can help you avoid the tendency to rush into a decision and hurry to get it over with. Consulting others helps you step back from the situation and see it in a broader context. While it is more difficult and time-consuming, getting the advice and support of others can help you reach a better decision about whether to end the relationship. This is true for relationships or any other kind of decision.

You may decide to work with a professional counselor or therapist during this process. This is strongly advised if you are in an abusive relationship. A licensed, experienced professional can help you sort out the issues, help you see things you may not be aware of, and give you feedback on how you are seeing things. Involving an objective outsider can be a smart move because you can feel free to say everything that is on your mind without worrying about offending someone you care about or being judged for your thoughts and feelings.

Finally, if you decide that the relationship should end, minimize the chances for emotional fallout by planning how, where, and when you will deliver the news. When making such an important change in your life, it is better to set aside spontaneity in favor of being slow, deliberate, and certain.

4 horsemen, Communication, Conflict Resolution, Life Transitions, Marriage and family therapy, midlife, Psychotherapy, self awareness

Managing Difficult Life Transitions

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Life is a process of beginnings and endings. In both life and nature, there are times when things move slowly and don’t seem to change very much. Then, suddenly, things change quickly. Moving from August to September, the weather changes gradually at first, and then it seems that suddenly summer is over. It is the same in our lives; transitions are as natural as the changing seasons.

Life transitions are challenging because they force us to let go of the familiar and face the future with a feeling of vulnerability. Most life transitions begin with a string of losses:

•    The loss of a role

•    The loss of a person

•    The loss of a place

•    The loss of your sense of where you fit in the world

Any significant loss makes most people feel fearful and anxious. Since your future may now be filled with questions, it is normal to feel afraid. We live in a culture that has taught us to be very uncomfortable with uncertainty, so we are anxious when our lives are disrupted. On the positive side, these transitions give us a chance to learn about our strengths and to explore what we really want out of life. This time of reflection can result in a sense of renewal, stability, and a new equilibrium.

A life transition can be positive or negative, planned or unexpected. Some transitions happen without warning, and they may be quite dramatic, as in cases of accidents, death, divorce, job loss, or serious illness. Other life transitions come from positive experiences such as getting married, going away to college, starting a new job, moving to a new city, or giving birth to a child. Even though events like these are usually planned and anticipated, they can be just as life-altering as the unexpected events. Whether positive or negative, life transitions cause us to leave behind the familiar and force us to adjust to new ways of living, at least temporarily. They can leave us feeling completely unprepared and we may be thrown into a personal crisis, feeling shocked, angry, sad, and withdrawn.

Examples of Life Transitions

Life transitions can include any of the following:

•    Accidents

•    Buying a house

•    Changing jobs

•    Divorce

•    Getting married

•    Having a baby

•    Leaving for college

•    Relocation

•    Retirement

•    Selling a house

•    Serious illness

•    Significant loss (of a person, job, pet, or anything important)

•    Starting a career

Stages of Life Transitions

Successfully moving through a life transition usually means experiencing the following stages:

1.    Experience a range of negative feelings (anger, anxiety, confusion, numbness, self-doubt).

2.    Feel a loss of self-esteem.

3.    Begin to accept the change.

4.    Acknowledge that you need to let go of the past and accept the future.

5.    Begin to feel hopeful about the future.

6.    Feel increased self-esteem.

7.    Develop an optimistic view of the future.

The process of moving through a transition does not always proceed in order, in these nice, predictable stages. People usually move through the process in different ways, often cycling back and forth among the stages.

Coping Skills

Life transitions are often difficult, but they have a positive side, too. They provide us with an opportunity to assess the direction our lives are taking. They are a chance to grow and learn. Here are some ideas that may help make the process rewarding.

Accept that change is a normal part of life. People who have this attitude seem to have the easiest time getting through life transitions. Seeing changes as negative or as experiences that must be avoided makes them more difficult to navigate and less personally productive.

Identify your values and life goals. If a person knows who they are and what they want from life, they may see the change as just another life challenge. These people are willing to take responsibility for their actions and do not blame others for the changes that come along without warning.

Learn to identify and express your feelings. While it’s normal to try to push away feelings of fear and anxiety, you will move through them more quickly if you acknowledge them. Make them real by writing them down and talking about them with trusted friends and family members. These feelings will have less power over you if you face them and express them.

Focus on the payoffs. Think about what you have learned from other life transitions. Recall the stages you went through, and identify what you gained and learned from each experience. Such transitions can provide a productive time to do some important self-exploration. They can be a chance to overcome fears and to learn to deal with uncertainty. These can be the gifts of the transition process: to learn more about yourself and what makes you happy and fulfilled.

Don’t be in a rush. When your life is disrupted, it takes time to adjust to the new reality. Expect to feel uncomfortable during a transition as you let go of old ways of doing things. Try to avoid starting new activities too soon, before you have had a chance to reflect and think about what is really best for you.

Expect to feel uncomfortable. A time of transition is confusing and disorienting. It is normal to feel insecure and anxious. These feelings are part of the process, and they will pass.

Stay sober. Using alcohol or drugs during this confusing time is not a good idea. It can only make the process more difficult.

Take good care of yourself. Transitions are very stressful, even if they are supposed to be happy times. You may not feel well enough to participate in your normal activities. Find something fun to do for yourself each day. Get plenty of rest, exercise, and eat well.

Build your support system. Seek the support of friends and family members, especially those who accept you without judging you and encourage you to express your true feelings. A time of transition is also an excellent time to seek the support of a mental health professional. He or she can guide you through the transition process in a safe and supportive environment.

Acknowledge what you are leaving behind. This is the first step to accepting the new. Think about how you respond to endings in your life: Do you generally avoid them, like the person who ducks out early on her last day on the job because she can’t bear to say good-bye? Or do you drag them out because you have such a hard time letting go? Perhaps you make light of endings, refusing to let yourself feel sad. Before you can welcome the new, you must acknowledge and let go of the old.

Keep some things consistent. When you are experiencing a significant life change, it helps to keep as much of your daily routine consistent as you can.

Accept that you may never completely understand what has happened to you. You are likely to spend a lot of time feeling confused and afraid. This makes most of us very uncomfortable. The discomfort and confusion will pass, and clarity will return.

Take one step at a time. It’s understandable to feel like your life has become unmanageable. To regain a sense of power, find one small thing you can control right now. Then break it down into small, specific, concrete steps. Write them down and post them on your computer monitor or mirror. Cross off each step as you accomplish it.

Times of life transitions offer you the chance to explore what your ideal life would look like. When things are in disarray, you can reflect on the hopes and dreams you once had but perhaps forgot about. Take this time to write about them in a journal or talk about them with a trusted friend or therapist. Now is a good time to take advantage of the fork in the road.

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4 horsemen, Assertiveness, CBT, Communication, Conflict Resolution, Counseling, Couples Counseling, Gottman Approach, Gottman Marriage Counseling, Marriage and family therapy, Marriage counseling, Marriage Therapy, Psychotherapy, relationship, self awareness

Facilitating Communication between Couples

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By Elizabeth Mahaney, M.A., LMHC, MFT, NCC, DCC, Ph.D

Abstract

Communication is central to a healthy marriage.  Communication was ranked as the number one problem among couples in therapy (Hecker &Wetchler, 2003). There are several obstacles that can contribute to poor communication between couples. Research findings with regard to communication between couples tends to focus on distressed versus non-distressed couples.  Research findings also stress and focus on the importance of positive communication between couples. The main goal of cognitive behavior therapy is to increase the desired behavior or cognition and decrease the undesirable cognitions and behaviors. There are basically three main phases of goals to help the therapist facilitate communication between couples which include; early-phase, middle-phase, and late-phase. During the early-phase the therapist assesses each partner and gains information about how the couple interacts and communicates. Complimenting and highlighting the couple’s effective communication begins the process of shaping. The therapist could ask the couple to define the problem behavior, as well as determine if there are any unacceptable forms of communication between the partners. Next, during the middle-phase the therapist should focus on decreasing inappropriate communication and increasing suitable communication between the couple. Implementing cognitive behavior psycho-education allows the couple to gain knowledge and information about communication skills and techniques. The late-phase goal of therapy is when the therapist draws attention to the eradication of the conflicting communication styles and patterns and investigates problem-solving competence. Cognitive behavior therapy uses thought patterns to change moods and behaviors. With cognitive-behavior therapy, the therapist should be aware that nonverbal communication is just as important as verbal communication with regards to communication. Self-report scales as well as several different techniques, activities, and homework assignments may be utilized to assess communication problems in a couple’s relationship. Furthermore, in facilitating communication between couples the therapist should demonstrate the importance of using “I” messages. Multicultural issues intermingled with a lack of communication can add a heavy burden on couples. Effective communication is facilitated by a healthy relationship built on mutual respect. Couples from diverse backgrounds are usually faced with greater communication obstacles.

  

Manual: Facilitating Communication between Couples

With Cognitive Behavior Therapy

   

Introduction

Communication is central to a healthy marriage.  It is the main source of tranquility, love, and the continuity of a relationship. The absence of communication builds up to conflict, which could possibly end the relationship at hand.  Communication was ranked as the number one problems among couples in therapy (Hecker &Wetchler, 2003).  Communication is something we all know is necessary to keep any relationship strong and loving, and although we are aware of the importance of communication, we still seem to be clueless about what exactly good communication really is. This does not mean you are clueless as a person.  It means that more attention is required on your part, so that you can become more open and invite the many forms of communication that exist.  Hence, you will be able to understand yourself and your partner more adequately.

There is nothing that keeps a relationship healthy better than understanding.  Once you start becoming more familiar with your communicating styles, as well as your partners, you will be able to work better as a team in making the best of your relationship.  Effective communication cannot happen on its own or with the efforts of only one person. Both you and your partner have to be open and willing to work as a team on improving the way you communicate, so that you both can enhance your relationship skills and build a relationship where you both will have an understanding of who you are as individuals and what you both need and want. Just remember to stay real with yourself and avoid painting a foggy and falsified picture- so that you will never be caught off guard with nay-painful surprises or stressful misunderstandings (Ruigrok, 2005).             

Couples are often adept at dealing with people outside the relationship, but few people enter an intimate relationship with the basic understandings or the technical skills that make a relationship blossom.  They frequently lack the know how to make joint decisions, to decipher their partners communication.  Because of the strength of feelings and expectations, the deep dependency, and the crucial, often arbitrary symbolic meanings that they attach to each other’s actions, partners are prone to misinterpret each other’s actions (Hecker & Wetchler, 2003).

Communication problems are one of the most damaging problems that a relationship can face.  Many couples often feel that their partner should know what they are thinking, but do not communicate their thoughts and wants to them.  Open communication sounds good, but in reality it is very difficult. The reason for this is that we do not want to be open, especially in the beginning of a relationship. Consciously or unconsciously, many people think that if we are real, other people are not going to like us.

Presenting Problems in Communication between Couples

There are several obstacles that can contribute to poor communication between couples.  Examples include, but are not limited to:

Contempt: insults or put-downs

One or more partners fails to listen to each other

Criticism: attacking or blaming the other partner

Men and women have different expectations for intimacy independence

Cross-complaining: spouses do not acknowledge each other’s concerns and desires

Fault-finding/Blaming the other partner

Defensiveness: warding off a perceived attack from a partner

Problem escalation: one spouse’s statement of a problem is followed by a negative response from the partner

Lack of clarity when sending/receiving messages while communicating

Debating the truth

Poor logic in a spouse’s statements

Stalemates: each person takes an unyielding position regarding the solution to the problem

Frequent topic shifts

Interruptions

Over-generalized statements: broad conclusions based on limited # of incidents

Dichotomous thinking: all or nothing thinking

Inconsistencies between verbal and nonverbal communication channels

Sidetracking: shifting from one topic to another

Vague statements that do not specify particular behaviors and emotions

Passive aggressiveness to coerce a partner

Selective abstraction: focusing one’s attention on only some aspects of a situation

Personalization: a partner concludes that events are related to them, when this is not the case

Magnification & Minimization: exaggerating or minimizing the significance of an event

Stonewalling/withdrawing

*Source: (Baucom & Epstein, 1990)

Differing communication styles between men and women can also serve as an obstacle to healthy communication.  Examples of male and female communication styles include: (1) men talk to give information or report, while women talk to collect information or gain rapport, (2) men focus on facts, reason, and logic, while women focus on feelings, senses, and meaning, and (3) men thrive on competing and achieving, while women thrive on harmony and relating (Simon & Pederson, 2005).  Cognitive behavior therapy is a theoretical approach that can be utilized to counteract the presenting problems mentioned earlier, as well as teach couples the skills necessary to identify and modify dysfunctional cognitions or behaviors in the future (Baucom & Epstein, 1990). 

Review of Literature

            Research findings with regard to communication between couples tends to focus on distressed versus non-distressed couples.  For example, Baucom and Epstein (1990) note that, “distressed couples exhibit more negative nonverbal communication such as criticism and put-downs, and fewer forms of positive communication, such as acknowledgment, than non-distressed couples” (p. 39).  Research findings also stress and focus on the importance of positive communication between couples.  Epstein and Baucom (2002) point out that, “although the findings are not totally consistent, several studies have demonstrated that happy couples exhibit a higher rate of positive communication than distressed couples when the partners are having a conversation with each other” (p. 29).  These findings are significant because in cognitive-behavioral therapy, the therapist attempts to assess how distressed couples are while they interact with one another, so that the therapist can alter negative behaviors that may be maintaining the poor communication between the couple.  Researchers also study the way that couples send and receive each other’s messages when communicating, which is also referred to as encoding and decoding.  Baucom and Epstein (1990) state that, “research findings regarding the encoding and decoding of marital communication indicate that when attempting to understand a couple’s misunderstandings, it is important to investigate the degree to which it is a problem of unclear expressiveness by one party, or ineffective listening by the other party” (p.34).  Encoding and decoding between couples is important to cognitive-behavioral therapists because they assess the specificity and clarity of these actions while the couple is interacting with one another.  Then the therapist can help the couple alter the manner in which they send and receive each others messages.  As a result, partners will be more understanding of one another.        

Goals and objectives of Cognitive Behavior Therapy

The main goal of cognitive behavior therapy is to increase the desired behavior or cognition and decrease the undesirable cognitions and behaviors. Another goal of cognitive behavioral couples therapy intervention techniques involves the use of cognitive restructuring. Restructuring is a process of evaluating cognitions and determining the accuracy of the cognition and changing those that are inaccurate or unrealistic. Attributions, assumptions, expectations, and standards that are unrealistic are worked on together by the therapist and partners to produce complementary explanations that are more accurate.  Hence, partners can direct more positive feelings towards one another.

There are basically three main phases of goals to help the therapist facilitate communication between couples which include; early-phase, middle-phase, and late-phase.

First, the early-phase goal is for the therapist to establish the therapeutic relationship with the couple by showing respect. The therapist can accomplish this task by modeling appropriate communication skills and positively reinforcing open progressive communication and interaction between the couple both during the session and out of the session. The therapist assesses each partner and gains information about how the couple interacts and communicates. The therapist should also be aware of any unresolved issues that may be contributing to the miscommunication. Complimenting and highlighting the couple’s effective communication begins the process of shaping. Shaping is a technique used by therapists that is based on operant conditioning and implies dividing the behavior into subsections, then rewards and punishments are implemented to produce the desired behavior. The therapist could ask the couple to define the problem behavior, as well as determine if there is any unacceptable communication between the partners.  The therapist may also ask the couple what their views of proficient communication mean to each of them. Homework consisting of charting inappropriate communication could be given to the couple. The use of functional analysis can be used to examine past experiences of communication patterns. Furthermore, a therapeutic contract should be developed during this phase to specify goals and objectives.

Next, during the middle-phase the therapist should focus on decreasing inappropriate communication and increasing suitable communication between the couple. There are several ways that communication can be facilitated during this phase. Implementing cognitive behavior psycho-education allows the couple to gain knowledge and information about communication skills and techniques. Two more major techniques that can be implemented in this phase are problem solving skills and communication enrichment. Challenging irrational beliefs facilitates the exploration of the couple’s inability to communicate. In addition, it is beneficial to investigate pessimistic assumptions and attributions that sustain the lack of communication among partners. It is also imperative that the therapist and couple discuss contracts and charts to observe changes or any need for renegotiation. The couple and the therapist must negotiate how the partners will treat each other and how they will communicate needs, wants, thoughts, and feelings. The therapist should recognize explicit constructive and unconstructive reinforcements for productive communication and let the couple know that it is crucial to maintain consistent reinforcement. The token system may be initiated. The token system is a technique that the therapist and partners develop. An inventory of preferred behaviors is listed with points associated with each item. The partners may earn points or have points deducted depending on the behaviors being displayed. When the points have accrued the couple may trade points for a variety of rewards. Time outs have been a popular disciplinary tool for parents to use with their children but time outs can be a useful instrument to help partners control situations that may escalate into an argument. It is a good idea for the therapist and couple to develop a plan for when the couple feels as though the situation is getting out-of-hand, it may be beneficial to take a time out so ensure that words or behaviors are not inappropriately exchanged.

Finally, the late-phase goal of therapy may be implemented which is when the therapist draws attention to the eradication of the conflicting communication styles and patterns and investigates problem-solving competence. In this phase the therapist and couple discuss any residual issues that may need to be explored and worked out. They also note any changes that have been made in the relationship, as well as changes in communication. Further psycho-education and communication guidance may be employed. It is important for the therapist to check-in with each partner and assess contracts and limitations to their communication. Any miscommunication that still exists should be worked through while maintaining rewarding patterns of communication. A contract may be put into place regarding how long the couple remains in therapy.  This may depend on the couple’s relationship satisfaction, or how well the couple communicates consistently with one another.  For example, the couple will terminate therapy if they appropriately and consistently communicate with one another for thirty consecutive days.  It is beneficial to renegotiate how the partners will treat each other and how they will communicate needs, wants, thoughts, and feelings. References and other support groups should be made available for the couple to explore. The couple and the therapist should make a list of warning signs of falling back into the same patterns of miscommunication and formulate a plan to deal with these issues. In addition, a list of appropriate and reinforcing behaviors and patterns of communication should be created to help the couple sustain improvements in their relationship. 

Theoretical approach and Rationale

The rationale for using cognitive behavior therapy is that when couples experience difficulties in their relationship, especially communication, the problems are likely to include behavioral, cognitive, and affective components.  The assessment of these factors is crucial in preparation for therapeutic interventions with couple’s communication patterns (Baucom & Epstein, 1990).  Hence, cognitive behavior therapy can be utilized if cognitions, behaviors, or emotions are distorted and maintaining a couple’s communication problem.

Cognitive behavior therapy is an approach that originated as a result of the psychodynamic approach (with an added cognitive element). This approach includes behavioral techniques for families, couples, adolescents, children, and sexual dysfunctions. Cognitive behavior therapy uses thought patterns to change moods and behaviors. It is relatively short term. There are several positive aspects of this approach including: being empirically based, goal oriented, practical, active, and collaborative.  Despite these benefits, CBT can not be used for individuals in whom thinking or communicating is severely disturbed. If partners do not complete “homework” and keep accurate records, the therapeutic process can be greatly hindered. In addition, CBT focuses on a client’s present situation and does not attempt to dig up the past which can result in a lack of self compassion.  With cognitive-behavior therapy, the therapist should be aware that nonverbal communication is just as important as verbal communication with regards to communication. 

The key theorists for cognitive behavior therapy include:

Albert Bandura

Aaron Beck

Albert Ellis

Joseph Wolpe

Richard Stuart

B.F. Skinner

Norman Epstein

Neil Jacobson

Gerald Jones

Gerald Patterson

Donald Meichenbaum

Arnold Lazarus

*Source: (Hecker & Wetchler, 2003)

Program Activities and Materials

The program activities and materials are based on Marriage enrichment and relationship enhancement philosophies and concepts.

1.Increasing and Identifying Rewarding Communication:

•One should reward their partner even if he or she is not showing rewarding communication and behavior in return. It may take a little while for one another to teach each other positive communication because the present communication and behavior has been used. It is important to follow the rule of reciprocity; if you communicate, usually, your spouse will reward you by communicating accordingly. Unfortunately, unrewarding actions are also reciprocated.

•It is important to know what each partner likes and dislikes about the other’s communication style and behavior. The partners are not mind readers and need each other to help teach one another and learn what they find rewarding. Many couples spend a lot of time dwelling on the negative and not enough time articulating what is positive and rewarding.

•Each partner should be very specific about the rewarding communication or behavior that they get pleasure from. For example, if a spouse told her partner that she enjoyed how nice he was to her last week, this taught her partner nothing. If a spouse were to say I really enjoyed how you called me Tuesday night to let me know that you would be home a little late, I really appreciate when you are thoughtful, this would give her partner insight and the ability to repeat the rewarding communication and behavior.

Homework assignment:

A.   List seven rewarding ways that your spouse communicated during the past week.

B.    Throughout the up coming week write down seven specific times your partner communicated and behaved in a rewarding manner. Do not show your spouse until the next therapy session.

C.    List seven specific rewarding things, which do not take up too much time, that you would like your spouse to do during the next week.

1.Taking Responsibility and Rewarding Communication-

·      Both partners in a relationship must take responsibility for change to occur. A general rule is actions that are rewarded will increase and actions that are punished will decrease.

·      Both partners must teach each other specific actions that they like and follow these rules;

A.   Articulate the specific action that pleased you,

B.    Genuinely reward your spouse immediately,

C.    Stay in the here and now.

Activity:

Ask yourself if you have ever heard or said any of these statements;

·      “You never talk about anything with me anymore” (thinking in a way that it is all or nothing).

·      “You told me how you felt today but you usually never tell me about anything” (using the zap method of treatment).

·      “Why can’t you be more open, caring, emotional” (using why as an accusation)?

·      Do you tend to withdraw, mope, or sulk?

Now think about how you would respond to these statements and what the outcome would be.

·      The all or nothing statement will promote feelings that your spouse can do nothing to make a difference so there is no need to try resulting in withdrawal or defensive interactions and behavior.

·      The zap method ends with punishment or accusation regarding the past so the spouse will more than likely remember the negative accusation and not the reward.

·      The “why” statement is the most common statements made by couples in distress and usually the outcome is an argument and then withdrawal. How is your spouse supposed to respond to this question? Withdrawal may decrease the chances of an argument but will annoy the other partner and furthermore, withdrawal does not teach each other what you do enjoy.

1.Build on the Positive-

·      The more the specific behavior is rewarded the better the chance of the behavior to increase. It is up to each partner to let the other know what he or she likes. The purpose of teaching each other what is enjoyable is to improve the relationship and facilitate better communication skills between each other.

Homework:

·      List seven specific times and examples of when you reward your spouse during the upcoming week.

4. Thoughts that are Automatic-

Automatic thoughts are ideas or notions that may or may not be accurate and are usually associated with negative viewpoints. It is beneficial to be aware and challenge automatic thoughts. The following is a list with examples of some automatic thoughts that are common among distraught couples.

ü     Labeling- giving your spouse a name such as “aggressive” and believing that he or she will always be that way and is not capable of changing.

ü     Shoulds- an irrational way of thinking about your relationship and standards that ought to be upheld. For example, “I should not have to ask my spouse to tell me what is on his or her mind”, “I should never be bored or discontented in my relationship”, “why should I have to change”?, “change should just happen and occur quickly”, If my spouse can not get the hint of what I want, than why should I stay in this marriage”?

ü     Fortune-telling- predicting that your spouse will never change which results in telling yourself that you will never be happy.

ü     Perfectionism- comparing your relationship to an impracticable idealistic view of how a relationship should be. For example, “it is not like we just met, we have been together for a while so he should know exactly what I want”.

ü     Mind-reading- perceiving that your spouse is insinuating something with out sufficient evidence. For example, a spouse may think that her husband does not care about her because he did not open the door for her.

ü     Discounting the positive- when a spouse ignores the rewarding behavior or styles of communication by believing that the actions are insignificant because that is what a husband or wife should do. Another illustration of discounting the positive when one believes that his or her success is trivial.

ü     Catastrophic thinking- believing that the argument or issue that occurred means that your marriage is awful and doomed.

ü     Emotional reasoning- you feel a certain way and relate the way you feel with how your marriage is going. For example, “I feel depressed which means that my marriage must be failing”.

ü     Negative filter- when a partner only focuses on the negative and does not see the positive aspects of the relationship.

ü     Externalizing- believing that you have no control over what happens.

ü     Over-generalizing- taking a broad view of the situation and using statements such as “if I fail at me marriage, I will fail at everything”.

Homework:

Write a list each day of the automatic thoughts or comments and notice any patterns.

5. Ground Rules Regarding Having Differences of opinions and Arguing-   

·      Use “time out” if you and you spouse are prone to explosive actions and comments. (It is important to allow for your partner to ask for a time out and receive it without the other partner following Him or her in to the other room).

·      The issue should be solved by both of you and each person should be invited to discuss their opinion and offer ideas to the solution. Possible solutions should be prioritized from most acceptable to not suitable.

·      It is imperative that both partners compromise and come to a mutual agreement. Keep in mind that modifications may be needed if the first arrangement is not sufficient.

·      Stay on the present issue and do not bring up differences from the past or material that is irrelevant.

·      Accept responsibility for the role each person plays in the dilemma.

·      Remember not to label, use the why accusation (why do you always…?), withdrawal, mope, use sarcasm, use a loud tone of voice, or use threats or ultimatums.

·      Consider that rewarding each other for cooperating and compromising may increase more positive correspondence in the future.

6. Empathetically Listening to Your Partner-

Rephrasing is a good way for couples to show that they are truly listening to one another. When having a discussion briefly state the point of the conversation using only about three statements and then ask your partner to rephrase your statements. After your partner rephrases specify what was correct and clear up any misunderstandings. If there were any misunderstandings, explain your point once more and ask your partner to rephrase again. Next, ask for any disagreeing view points. If there are disagreements subsequently rephrase the differential statements. The rephrasing technique can be used to be certain that each partner is being heard clearly and may help decrease the severity of the altercation.

A number of other different techniques and activities may be employed in cognitive-behavioral therapy to help patients uncover and examine their thoughts, as well as change their behaviors.  They Include:

•Cognitive rehearsal- The patient imagines a difficult situation and the therapist guides him through the step-by-step process of facing and successfully dealing with it.  The patient then works on practicing, or rehearsing, these steps mentally.  Ideally, when situation arises in real life, the patient will draw on the rehearsed behavior to address it.

•Journal- Patients are asked to keep a detailed diary recounting their thoughts, feelings and actions when specific situations arise.  The journal helps to make the patient aware of his or her maladaptive thoughts and to show their consequences on behavior.  In late stages of therapy, it may serve to demonstrate and reinforce positive behaviors.

•Modeling- The therapist and patient engage in role-playing exercises in which the therapist acts out appropriate behaviors or responses to situations.

•Conditioning- The therapist uses reinforcement to encourage a particular behavior.  For example, a child with ADHD gets a gold star every time he stays focused on tasks and accomplishes certain daily chores.  The gold star reinforces and increases the desired behavior by identifying it with something positive.  Reinforcement can also be used to extinguish unwanted behaviors by imposing negative consequences.

•Systematic Desensitization- Patients imagine a situation they fear, while the therapist employs techniques to help the patient relax, helping the person cope with their fear reaction and eventually eliminate the anxiety altogether.  The imagery of the anxiety producing situations gets progressively more intense until, eventually, the therapist and patient approach the anxiety causing situation in real life.  Exposure may be increases to the point of “flooding”, providing maximum exposure to the real situation.  By repeatedly pairing a desired response (relaxation) with a fear producing situation, the patient gradually becomes desensitized to the old response of fear and learns to react with feelings of relaxation.

•Validity testing- Patients are asked to test the validity of the automatic thoughts and schemas they encounter.  The therapist may ask the patient to defend or produce evidence that schema is true.  If the patient is unable to meet the challenge, the faulty nature of the schema is exposed. 

•Self-report scales- May be utilized to assess communication problems in the couple’s relationship.  Some examples include: the Marital Communication Inventory, the Primary Communication Inventory, the self-report form of the Verbal Problems Checklist, and the Problem-Solving Communication and Affective Communication scales from the Marital Satisfaction Inventory (Baucom & Epstein, 1990).  These inventories are effective tools for gathering information about the couple’s patterns of communication, and they help with determining what areas the couple needs to work on during the treatment process.

•“I” Messages- In facilitating communication between couples the therapist should demonstrate the importance of using “I” messages. “I” type messages place focus on the speaker’s feelings with regard to their partner’s behavior. By using “I” statements the listeners can gain a better understanding of the effects their actions have on their partner.  The therapist should understand what type of communicator each client is. Expressive communicators tend to share emotions and feelings. These individuals usually need responsive feedback. Problem-solving communicators may seldom talk about their feelings. These types of communicators may place facts in place of their feelings when giving a statement (Baucom & Epstein, 1990).

Diversity Issues

Diversity issues can sometimes create severe conflict within a relationship.  Couples who are combated with diversity and communication issues are dealt a dueling dilemma when trying to coexist in harmony.  Gender differences are the first issue couples must deal with. Men and women can be on opposite ends of the communication spectrum. Communication between members of the opposite sex can be difficult when neither party understands the issues being brought forth by each other. When gender roles (with regard to responsibility) are strongly defined within a relationship, a couple’s communication may suffer. When gender issues are combated with communication issues, the role of the therapist becomes more difficult. The therapist must be sensitive to both sides and respect the argument given by both parties involved.

            Multicultural issues intermingled with a lack of communication can add a heavy burden on couples. Effective communication is facilitated by a healthy relationship built on mutual respect. It is imperative that couples understand each others culture, beliefs, and values. Multicultural frameworks are important in therapy. With the U.S. being a collection of diverse individuals, effective couples therapy is of grave importance (Hecker & Wetchler, 42). Couples from diverse backgrounds are usually faced with greater communication obstacles. Learning and understanding the cultural norms of a partner is important. Not being culturally aware can cause a breakdown in communication. Some groups, such as Native Americans feel that problems should be dealt with on a personal level. If in a relationship with an individual of strong Western ideology, communication can become compromised. Hanna & Brown (1995) present questions for assessing racial and cultural factors in therapy:

§       How does your racial/cultural/religious heritage make your family different from other families you know?

§       Compared to other families in your cultural group, how is your family different?

§       What are the values your family identifies as being important parts of your heritage?

§       At this particular time in you family’s development, are there issues related to your cultural heritage that are being questioned by anyone?

§       What might an outsider not understand about your racial/cultural/religious background? (Hecker & Wetchler, 429)

Not only could the answers to these questions aid in facilitating communication between a diverse couple but it could also aid the therapist in gaining an understanding of that culture. Exploration into the importance of culture can assist in understanding and overcoming communication obstacles (Hecker & Wetchler).

Program Evaluation

l     Assess diagnostic workup of patients at the start of therapy placing emphasis on problems, needs, and issues brought to the table.

l      Review treatment plans including the goals and the couples needs for therapy.  Assess their level of communication, anxiety and stress from the start of therapy.

l     After reviewing information and history from the beginning of therapy, therapists can evaluate the progress made by clients by means of discussing with clients the progress they have made, observation of new and beneficial communication skills, charting/journaling, evaluation of goals met and satisfaction of relationship between the couple.

l     Assess if the desired behavior or cognition has been increased and the undesirable cognitions and behaviors have been decreased or eliminated.

l     Measure whether restructuring has taken place-determining the accuracy of a cognition and changing those that are inaccurate or unrealistic

References

Baucom, D. H., & Epstein, N. B. (1990). Cognitive–Behavioral Marital Therapy.  New York:

            Brunner/Mazel.

Becvar, D. S., & Becvar, R. J. (2003).  Family Therapy: A System Integration fifth

            edition.

Brown, J., & Brown, C.  (2002).  Marital therapy:  concepts and skills for effective practice.

California: Brooks/Cole.

Bauserman, R. (2002). The Journal of Family Psychology 2002, Vol. 16, NO. 1, 91-102.           

Corey, G.  (2001).  Theories and Practice of Counseling and Psychotherapy (6th ed).

            Wadsworth.

Corey, G., Corey, M., & Callahan, P.  (2003). Issues & Ethics in the Helping Professions

            (6th ed).  Brooks/Cole- Thompson Learning.

Corliss, R. and Steptoe, S. (2004, January 19). The Marriage Savers. Time, 88-96.

Dattilio, M. F. (2001).  Cognitive-Behavior Family Therapy:  contemporary myths and

            misconceptions.  Contemporary Family Therapy, (23), 1.

Doss, B. D., Thum, Y. M., Atkins, D. C., Sevier, M., & Christensen, A. (2005). Improving

relationships: mechanisms of change in couple therapy. American Psychological Association, 73(4), 624-633.

Epstein, N. B., & Baucom, D. H.  (2002).  Enhanced Cognitive-Behavioral Therapy for Couples.

            Washington, DC: American Psychological Association. 

Gehart, D. R., & Tuttle, A. R.  (2003).  Theory based treatment planning for marriage

            and family therapists: integrating theory and practice. Brooks/Cole.

Hecker, L. L., Wetchler, J. L., (2003).  An introduction to marriage and family therapy.  New

            York:  The Haworth Clinical Practice Press.

Hunt, R.A., Hof, L. and DeMaria, R. (1998). Marriage Enrichment; Preparing, Mentoring, and

           Outreach. PA: Brunner/Mazel.

Simon, V., & Pederson, H.  (2005, March).  Communication with men at work: bridging the gap

            with male coworkers and employees.  Retrieved February 18, 2006, from

            http://www.itstime.com/mar2005.htm

  

Assertiveness, Communication, Conflict Resolution, Couples Counseling, Gottman Approach, Gottman Marriage Counseling, Marriage and family therapy, relationship, self awareness, Uncategorized

Assertiveness Communication

Most of us know that assertiveness will get you further in life than being passive or aggressive. But few of us were actually taught how to be assertive. Here are some helpful tips.

1.    Choose the right time. Imagine you’re dashing down the hall on your way to a meeting. Lisa passes by. You call out, “Can you have the Microsoft project out by Tuesday?” Because you haven’t scheduled a special time to bring up the issue, Lisa has no reason to think your request deserves high priority.

   

2.    Choose the right place. Discuss important issues in a private, neutral location.

   

3.    Be direct. For example, “Lisa, I would like you to work overtime on the Microsoft project.” Whether or not Lisa likes your request, she respects you for your directness.

   

4.    Say “I,” not “we.” Instead of saying, “We need the project by Tuesday,” say, “I would like you to finish the project by Tuesday.”

   

5.    Be specific. Instead of, “Put a rush on the Microsoft project,” say, “I would like the Microsoft project finished and on Joe’s desk by 9:00 Tuesday morning.”

   

6.    Use body language to emphasize your words. “Lisa, I need that report Tuesday morning,” is an assertive statement. But if you mumble this statement while staring at the floor, you undermine your message.

   

7.    Confirm your request. Ask your staff to take notes at meetings. At the end of each meeting, ask your group to repeat back the specifics that were agreed upon. This minimizes miscommunication.

   

8.    Stand up for yourself. Don’t allow others to take advantage of you; insist on being treated fairly. Here are a few examples: “I was here first,” “I’d like more coffee, please,” “Excuse me, but I have another appointment,” “Please turn down the radio,” or “This steak is well done, but I asked for medium rare.”

   

9.    Learn to be friendly with people you would like to know better. Do not avoid people because you don’t know what to say. Smile at people. Convey that you are happy to see them.

   

10.    Express your opinions honestly. When you disagree with someone, do not pretend to agree. When you are asked to do something unreasonable, ask for an explanation.

   

11.    Share your experiences and opinions. When you have done something worthwhile, let others know about it.

   

12.    Learn to accept kind words. When someone compliments you, say, “Thank you.”

   

13.    Maintain eye contact when you are in a conversation.

   

14.    Don’t get personal. When expressing annoyance or criticism, comment on the person’s behavior rather than attacking the person. For example: “Please don’t talk to me that way,” rather than, “What kind of jerk are you?”

   

15.    Use “I” statements when commenting on another’s behavior. For example: “When you cancel social arrangements at the last minute, it’s extremely inconvenient and I feel really annoyed.”

   

16.    State what you want. If appropriate, ask for another behavior. (“I think we’d better sit down and try to figure out how we can make plans together and cut down on this kind of problem.”)

   

17.    Look for good examples. Pay attention to assertive people and model your behavior after theirs.

   

18.    Start slowly. Express your assertiveness in low-anxiety situations at first; don’t leap into a highly emotional situation until you have more confidence. Most people don’t learn new skills overnight.

   

19.    Reward yourself each time you push yourself to formulate an assertive response. Do this regardless of the response from the other person.

   

20.    Don’t put yourself down when you behave passively or aggressively. Instead, identify where you went off course and learn how to improve.

Assertiveness, Communication, Conflict Resolution, Counseling, Couples Counseling, Marriage and family therapy, Marriage counseling, Marriage Therapy, relationship

Fine Tune Your Relationship

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Why do some relationships last forever and others fall apart? Here are some ways you can make your partner feel appreciated again and prevent your relationship from becoming a casualty.

    1.    Treat your partner as you would your boss, best friend, or best customer.

    2.    Think about what your partner wants and give it to him or her.

    3.    Think of ways you can do the unexpected and be thoughtful. Remember how you acted when you wanted to win your partner over.

    4.    Pay attention to your appearance. Dress nicely; get into shape.

    5.    Express your thoughts carefully. Being married doesn’t give anyone permission to let it all hang out.

    6.    Spend regular time together alone.

    7.    Look for ways to compliment your partner.

    8.    Hug when you say hello and goodbye. It feels good and it makes people feel loved.

    9.    Learn and practice communication skills. Relating successfully to another person requires a set of skills that can be learned.

    10.    Be polite. Just because you are married doesn’t mean you can forget your manners.

    11.    When you want something, say please.

    12.    When your partner does something for you, say thank you.

    13.    When your partner comes home after a day at work, greet her at the door and say hello. Ask how her day went.

    14.    When your partner leaves for work in the morning, say goodbye and “I love you” or “Have a good day.”

    15.    When your partner faces a challenge at work during the day, ask how it went when you get home.

    16.    During your evening meal together, avoid the temptation to watch television or read the paper or mail. Look at your partner and have a conversation.

    17.    If you want to make plans that affect how your partner will be spending time, check with him first and make sure it’s convenient.

    18.    When you ask your partner a question, make eye contact and listen to the answer.

    19.    When you disagree with something your partner says, pay attention to your response. Do you express your opinion without putting her down? You can express your opinion assertively rather than aggressively. For example, you can say, “I have another opinion. I think we should wait until spring to have the walls painted,” rather than, “That’s silly! We should wait until spring.”

    20.    Pay attention to how much of your side of the conversation is asking questions versus making statements. If you tend to be the dominant one, ask more questions.

    21.    Ask open-ended questions to encourage your partner to open up and talk. Open-ended questions begin like this:

    a.    Tell me about…

    b.    What do you think of…

    c.    What was it like when…

    22.    Have you become passive with your partner because that’s the easiest way to avoid conflict? Over time, this is not a good idea. You will inevitably begin to build up feelings of resentment because you are stifling your feelings, thoughts, and opinions. If you think you are choosing passive behavior too often, think about discussing it with your partner and asking him to help you be more assertive.

    23.    Researchers have found that people whose marriages last the longest have learned to separate from their families of origin (their own parents and siblings) and have appropriate, healthy boundaries. They value and honor their own privacy and separateness as a couple. This means they have regular, appropriate contact with their extended family, but that it is not excessive or stifling. How do you compare?

    24.    Check your communication with your partner and beware of using “You” messages. These are statements that begin with you. For example:

You need to come home by 6:00 tonight.

You shouldn’t do that.

You should call me from the office and tell me when you’ll be home.

Here is what you ought to do.

“You” messages are damaging because they make the other person feel bad or disrespected. It feels like you are talking down to him or her.

    25.    If you want to demonstrate to your partner that you respect and esteem him or her, try speaking with “I” messages instead. When you start your statement with “I,” you are taking responsibility for the statement. It is less blameful and less negative than the “you” message.

You can use this formula: Your feelings + Describe the behavior + Effect on you. This is how an “I” message sounds: When I heard that you’d planned a weekend up north, I was confused about why you hadn’t asked me first, so I could be sure to get the time off. It takes some practice and you have to stop and think about what you are going to say, but your marriage deserves to be handled with care.

    26.    Make a list of your partner’s positive qualities. Share them with him and tell her why you think each is true.

    27.    Ask your partner to do the same for you.

    28.    Respect each other’s private space. Over time, many couples let this slide.

    29.    As the years pass, many couples begin to feel like they are living in the same house, but have parallel lives. Their paths cross in fewer places. What is the trend in your relationship and what do you want to do about it?

Assertiveness, Communication, Conflict Resolution, Couples Counseling, Marriage and family therapy, Marriage counseling

How People Change

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What Is Happiness?

If you are thinking about changing your life for the better, one way to start is by identifying your goals. You are probably hoping to find some version of happiness or emotional well-being. That might look like any combination of the following:

·    A sense of freedom

·    Self-esteem

·    Self-confidence

·    Happy to get up in the morning

·    Working toward goals

·    A sense of purpose in life

·    Satisfying relationships

What Is Unhappiness?

If you are thinking about changing your life, you may be experiencing some combination of the following elements:

·    Feeling sad, lethargic or depressed

·    Feeling afraid

·    Abusing or being addicted to alcohol or drugs

·    Feeling lonely

·    Anxiety

·    Problems with relationships

·    Not getting what you want in life; feeling frustrated in working toward goals

·    Not caring enough to have goals

How Will You Change?

When you decide to change your life, try the following ideas.

1.    Explore your feelings. Keep a journal, talk to a trusted friend, work with a professional counselor.

2.    Envision your future. Write in a journal, make a collage, do a guided visualization, talk to a friend or counselor, research the possibilities.

3.    Explore wishes and dreams. Keep a journal, talk to a trusted friend, work with a professional counselor.

4.    Be open to new ideas. Take a class, travel, say yes to things you may have avoided in the past.

5.    Look for kindred spirits. Avoid people who make you feel bad about yourself, seek out those who make you blossom, reach out to those with similar interests and dreams.

6.    Try something different. Deliberately buy new items, try different brands, shop at different stores, do the opposite of what you usually do, see different movies, read different kinds of books and magazines.

7.    Set goals and targets. Learn how to set useful goals, follow through, evaluate progress regularly, reward yourself for achievement.

8.    Take one step at a time. Divide your goals into tiny pieces and do one small new thing each day, starting now.

9.    Look for lessons. Remind yourself that experiences are not good or bad; they are simply lessons.

How to Overcome Your Resistance to Change

Have you ever noticed that when you think about changing your life, you feel resistant? Many people say that they not only feel resistant, but they actually do things to keep their lives familiar. They do things like start a diet and then eat a candy bar on the first day, or quit smoking and then sneak a puff.

There are some things you can do to make yourself less resistant. Here are six effective strategies:

1.    Eliminate clutter. Clutter can be viewed as a sign of uncertainty. Accumulating “stuff” might be stopping you from committing to an important thing. If you keep a lot of half-started projects around, it makes it difficult to zero in on the really important things.

2.    Start small. Thinking of your overall goal can be overwhelming. So manage your resistance by choosing one small part of it and attacking it today. Let’s say your goal is to lose 20 pounds. That can certainly seem like an impossible thing to accomplish. It will seem more doable if you tell yourself, I’m going to lose five pounds by (date).

3.    Disprove your disempowering beliefs. In Reinventing Your Life, authors Young and Klosko suggest that you identify the beliefs that keep you from succeeding. They offer a way to dispute those beliefs by asking, “Is there really an evidence today that this belief is true?” They suggest making a list of the evidence.

4.    Remind yourself of all of your available options. You always have alternatives and the power to choose among them.

5.    Take responsibility for what you want. Look for signs that you are blaming

your situation on others or not admitting past mistakes. Acknowledge them and move on.

6.    Visualize the future. Author Barbara Sher suggests one way to do this: Write an imaginary press release about yourself. The date is today’s date, two years in the future. The press release is announcing the most extraordinary event you can think of. It doesn’t matter whether this event seems only vaguely possible to you. The important thing is that it is exciting to imagine.

When to Seek Professional Help

Sometimes it makes sense to find a professional counselor to work with as you work through the change process. Here are some ways to know when that would be appropriate:

1.    You’ve tried several things but you still have the problem.

2.    You want to find a solution sooner rather than later.

3.    You have thoughts of harming yourself or others.

4.    You have symptoms of depression, anxiety, or another disorder that are significantly interfering with your daily functioning and the quality of your life. For example, you have lost time from work, your relationships have been harmed, your health is suffering. These are signs that you may need the help of a trained, licensed professional.