Category Archives: Divorce

Divorce

How Divorce Impacts Families

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As a licensed mental health professional, I work with many individuals, couples, and families who are affected by divorce. I see the devastating effects that breakups can have and am dedicated to helping people develop the skills to cope with experiences like divorce.

Major Disruptions

The decision to divorce causes major changes in the lives of all family members. Some upheaval is inevitable. The main trouble areas are:

1.    Financial: Money becomes a huge problem for most people. The cost of a divorce is extremely high, and two households cost more than one.

2.    Career: Being less focused at work and spending time away from the job for divorce-related appointments takes its toll.

3.    Logistics: Running your home is more difficult because you no longer have a partner to help with daily chores.

4.    Emotional: Most people have periods of depression, sadness, anger, and fatigue.

Lots of Feelings

People who are experiencing the breakup of their marriage can expect to have a wide variety of feelings. Some call it “the crazy time” and there is even a book about divorce with this title. The following complaints are common:

•    Poor concentration

•    Nightmares

•    Sleep problems

•    Fatigue

•    Mood swings

•    Feeling tense

•    Nausea

•    Gaining/losing weight

•    Feeling nervous

•    Somatic complaints

Divorce profoundly affects children. In Surviving the Breakup, author Judith Wallerstein describes the experience of 60 divorcing families. She outlines the following key issues for children of divorcing families:

Fear: Divorce is frightening to children, and they often respond with feelings of anxiety. Children feel more vulnerable after a divorce because their world has become less reliable.

Fear of abandonment: One-third of the children in Wallerstein’s study feared that their mother would abandon them.

Confusion: The children in divorcing families become confused about their relationships with their parents. They see their parents’ relationship fall apart and sometimes conclude that their own relationship with one or both parents could dissolve, as well.

Sadness and yearning: More than half of the children in the Wallerstein study were openly tearful and sad in response to the losses they experienced. Two-thirds expressed yearning, for example: “We need a daddy. We don’t have a daddy.”

Worry: In Wallerstein’s study, many children expressed concern about one or both of their parents’ ability to cope with their lives. They wondered if their parents were emotionally stable and able to make it on their own.

Over half of the children expressed deep worries about their mothers. They witnessed their mothers’ mood swings and emotional reactions to the events in the family. Some children worried about suicide and accidents.

Feeling rejected: Many children who experience a parent moving out of the home feel rejected by the parent. The parent is usually preoccupied with problems and pays less attention to the child than in the past. Many children take this personally and feel rejected and unlovable.

Loneliness: Since both parents are preoccupied with their problems during the divorce process, they are less able to fulfill their parenting roles with their children. The children may feel like their parents are slipping away from them. If the father has moved away and the mother has gone off to work, the children often feel profound loneliness.

Divided loyalties: The children may (accurately) perceive that the parents are in a battle with each other. The children feel pulled in both directions and may resolve the dilemma by siding with one parent against another.

Anger: Children in divorcing families experience more aggression and anger. It is often directed toward the parents, expressed in tantrums, irritability, resentment, and verbal attacks. Many children see the divorce as a selfish act and feel very resentful about the resulting destruction of their lives.

More than one-third of the children in Judith Wallerstein’s study showed acute depressive symptoms such as sleeplessness, restlessness, difficulty in concentrating, deep sighing, feelings of emptiness, compulsive overeating, and various somatic complaints.

The symptoms that many children may have during the divorce process either moderate or disappear within 18 months after the breakup. Of the symptoms that remain, the most common are:

1.    Manipulative behavior was reported by about 20% of the teachers of the children in Wallerstein’s study.

2.    Depression was diagnosed in 25% of the children and adolescents. The symptoms of depression in children include:

•    Low self-esteem

•    Inability to concentrate

•    Sadness

•    Mood swings

•    Irritability

•    Secretiveness

•    Isolation

•    Self-blame

•    Eating disorders

•    Behaving perfectly

•    Being accident-prone

•    Stealing

•    Skipping school

•    Underachieving at school

•    Sexual acting out

You should consider finding a therapist to work with if most of the time you feel:

•    Alone

•    Depressed

•    Numb

•    Exhausted

•    Isolated

•    Hopeless

•    Overwhelmed by your children

•    Overwhelmed by your feelings

•    You are sleeping too much or too little

•    Worried

•    Anxious

•    Afraid

4 horsemen, Assertiveness, CBT, Communication, Conflict Resolution, Divorce, Financial Issues, Gottman Approach, Gottman Marriage Counseling, Infidelity, Life Transitions, Listening Skills, Marriage and family therapy, relationship, self awareness

Divorce Recovery Strategies

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As a licensed mental health professional, I work with many individuals, couples, and families who are affected by divorce. I have developed this list of survival strategies for people who are experiencing divorce. If you or someone you love is in this situation, I hope these ideas will help you.

1.    Take your time as you adjust to your changed life circumstances. Recognize that you are going through a major life transition that cannot be rushed.

2.    Set up temporary arrangements to help you get through the changes involved in your divorce process.

3.    You will often feel frustrated. Avoid the temptation of acting for the sake of acting just because it gives you a temporary feeling of being in control.

4.    When you feel uncomfortable, slow down and identify what you are feeling and why.

5.    Don’t force any more changes on yourself than are necessary.

6.    Explore both the benefits and costs of your new life.

7.    Think about the future. In your journal, explore the question, “What is waiting to happen in my life now?”

8.    Remember to ask yourself, “What am I supposed to learn from this?”

9.    Protect yourself against the inevitable forgetfulness and absent-mindedness which many divorcing people report. Make a list of important account numbers, telephone numbers, and the like, and keep them in a safe place.

10.    Watch out for too many changes in your life as you recover from the divorce and the changes in your life circumstances. Change causes stress, and you have enough right now.

11.    Let people help you.

•    If it’s 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.

12.    Let go of your need for perfection. You will not survive emotionally unless you lower your expectations.

13.    Develop your ability to be flexible and find creative ways to solve problems.

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

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

16.    Simplify everything in your life. You cannot afford to keep it complicated.

17.    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.

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

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

20.    Create a ceremony to acknowledge your divorce.

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.

If you have children:

28.    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 and 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.

29.    Make it okay for your children to talk to you about their feelings.

30.    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.

•    Find another adult to be your sounding board.

31.    Even though you may be 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.

32.    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 divorce by becoming overly responsible or by closing down their emotions. They may need to hear, “Tell me how you’re feeling.”

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

34.    Keep a private journal where 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.

35.    Remind yourself that recovering from divorce will take time. Your recovery will happen on its own schedule, and it will happen. You will get through this intact.

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

Conflict Resolution, Counseling, Divorce, Family Fun, Life Transitions, Listening Skills, Marriage and family therapy, Psychotherapy, step family

Managing Today’s Stepfamily

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If you are a member of a stepfamily, you know how difficult it can be to integrate all of the new members and adjust to the new boundaries and rules. The following ideas may help you make a successful transition during this challenging process.

Have patience. Establishing new families takes time. Just because you love your new partner, it is unrealistic to think that you will automatically love his or her children. It is equally unrealistic to expect that your new partner’s children will instantly love you. It can be difficult to accept that even though you wish to have a relationship with your stepchildren, they may not be ready for a relationship with you.

Expect to adjust. With proper help and guidance, children can recover from family disruption. All children experience a difficult adjustment period following a divorce or remarriage. It takes time, patience, and perhaps some professional assistance, but most children are able to regain their emotional bearings. It is critical that the adults manage their own emotional recovery in order to help the children adjust without trauma.

If you are part of a part-time stepfamily, you may need a longer adjustment period. All relationships take time to grow and develop. When stepchildren see you less often, you have less time to get to know each other. This is why it may take a part-time stepfamily longer to move through the adjustment process.

Don’t expect your new family to be like your first family. If you expect that your stepfamily will be just like the family of your first marriage, you are setting yourself up for frustration. Your new family will have its own unique identity and will evolve in its own special way.

Expect confusion. Forming a stepfamily is a confusing time for everyone. Think about how confusing it is for a child to become part of two new families. All of the family members—parents and children—must learn to understand the new structure and learn to navigate the boundaries.

Allow time for grieving. Stepfamilies begin with an experience of loss, and everyone needs to grieve. The adults’ losses are not the same as those of the children, and both must be respected. Adults grieve the following losses:

•    The loss of a partner

•    The loss of a marriage relationship

•    Lost dreams of the way they thought it would be

•    They must adjust to changes that result from the divorce or death (moving to a new house, starting a new job, adjusting to changes in lifestyle, etc.)

Children grieve, too. Their losses are usually different from those of their parents:

•    They may now be living with one parent instead of two.

•    They may have less time with one or both parents during times of dating and remarriage.

•    There may be less stability in their homes.

•    They must adjust to changes that result from the divorce or death. (They may have a new place to live and go to a new school; they may have lost friends in this process.)

•    They have lost the fantasy of how they wanted their family to be.

Children have an especially difficult time resolving their grief when their parents are hostile with one another, when one or both of their parents remarry, and if they have trouble accepting their new stepparents.

Acknowledge the absent parent. When one of the original parents is absent, the children need a special kind of understanding. An absent parent (who has died or who lives elsewhere and doesn’t visit) is part of a child’s past. The child must be allowed to have memories of this parent. The children who have access to both of their parents are those who adjust the best to divorce. They should be allowed to regularly speak with, visit, and write to their noncustodial parent.

Help the kids fit in. Children of stepfamilies belong to two households. It is understandable that they have questions about where they fit in. They are usually able to adjust to having two sets of rules as long as they are not asked to choose which is better.

Be clear about the rules. Ideally, both sets of parents should discuss the family rules and what will happen if rules are broken. When the adults agree on the rules, they should explain them to the children. Most successful stepfamilies have learned that the rules should be decided together in the beginning, and that the biological parent should do the explaining and disciplining. The stepparent may have more involvement after the relationships with the stepchildren have been established. All of this works best when the parents can agree to be flexible and cooperative with one another. This may be difficult immediately following a divorce or remarriage, but it is important to work toward this objective.

Educate yourselves and seek emotional support. Read books about managing stepfamilies, attend classes, and participate in stepfamily support groups. Seek the help of an experienced mental health professional to help you through the rough spots. Marriage and Family Therapists have specific skills and training for working with families and stepfamilies.

Give the kids their own space. Make physical space available for the children who don’t live with you. Children need a sense of belonging. Creating a room or section of a room for visiting children will help them feel like part of your family.

Expect them to think it’s temporary. Accept the fact that your children may expect you and their other parent to reconcile. They may fantasize that your new relationship with your partner is only temporary. This is especially true in the beginning. Find a time to sit down with the children and explain that when two people are unable to live together anymore, it doesn’t mean they love their children any less. This is especially important for the parent who has moved away, since the children will inevitably feel a sense of rejection.

Expect resentment. No matter how good a parent you are, you will never be the biological parent of your stepchildren. It is natural for a stepchild to feel some resentment for you, especially when you are setting limits for their behavior.

Show the children love. Sometimes children need love the most at a time when it is the most difficult to give it to them. While bad behavior should never be rewarded, always praise children when they are behaving well.

Conflict Resolution, Couples Counseling, Divorce, Infidelity, midlife

Recovering from an Affair

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Infidelity is more common than most people realize. In fact, it is estimated that 60% of men and 40% of women today will have an extramarital affair during their marriage. I decided to learn as much as I could about it so I could help my clients prevent it, or recover from it when it has already happened. In this newsletter, I will explore the forces that lead to infidelity and what must happen for couples to heal.

Forms of Infidelity

Infidelity takes many forms. Some people have sequential affairs—a series of one-night stands or short affairs. These affairs involve very little emotional investment and may be rationalized as harmless. There is always the danger of contracting a sexually transmitted disease. When such behavior continues for several years and finally is discovered, it is difficult to heal the years of deceit.

Other affairs are discrete events. These also involve minimal emotional investment.

Sometimes affairs last longer and become more serious. These affairs may be quite romantic and sexual. Sometimes they grow into more serious relationships and may last for years.

Why Affairs Happen

Infidelity happens for many reasons. Here are a few of the common explanations:

1.    An affair may be a response to a crisis such as the death of someone important, moving to a new city, a job change, or some other kind of life transition.

2.    Sometimes people become bored with their partners and seek sexual or emotional excitement with someone new. The new person seems to supply the excitement that has been missing.

3.    Stressful times in the family life cycle lead some to seek escape in an affair. This includes things like taking care of aging parents, raising teenagers, and becoming new parents.

4.    People sometimes look for outside relationships because their expectations of marriage have not been satisfied.

5.    Some people seek outside relationships when their partners are emotionally unavailable because of illness.

6.    Other people begin affairs because they seek more affection than their partner can provide.

7.    Other people seek professional or social advancement.

There are also many social reasons why affairs happen: factors that exist in our society that lead many of us to expect a fantasy version of marriage that could never really exist. When marriage doesn’t live up to this expectation, some of us keep looking for it outside of marriage.

Signs of Infidelity

The following signs indicate that your partner may be unfaithful. These are things that people have noticed before discovering that their partners were having affairs. None of the items by themselves mean that infidelity is about to happen, but they may be cause for concern if they are part of a larger pattern that is causing concern. These may apply to either men or women partners.

1.    He has recently lost weight.

2.    She has changed her hair color or hairstyle.

3.    He begins wearing a different style of underwear.

4.    She pays more attention to her clothing and appearance than she did in the past.

5.    He begins using a different brand of soap or shampoo.

6.    She uses breath mints, when she didn’t use them in the past.

7.    He stops wearing his wedding ring.

8.    She wears more jewelry than she used to.

9.    He buys a sports car.

10.    She changes the position of the passenger car seat.

11.    One number is repeated on the cellular phone bill.

12.    He doesn’t leave a number where he can be reached.

13.    She gives vague answers about where she will be.

14.    He has sudden work obligations that keep him from attending family events.

15.    She begins attending more conferences.

16.    He has more business dinners than he used to.

17.    She has an extra key on her key ring.

18.    He has restaurant matchbooks in his pocket.

19.    There is lipstick or makeup on his shirt.

20.    She often makes excuses to go out alone.

21.    He goes for more workouts at the gym.

22.    She smells like she just took a shower.

23.    He seems emotionally distant or preoccupied.

24.    She seems less interested in family activities.

25.    He changes his sexual behavior, wanting either more or less.

26.    You have a gut feeling that something is wrong.

Common Reactions to Infidelity

People who are involved in relationships in which their partner has been unfaithful say they have a wide range of reactions. These are a few of the common ones:

1.    A physical reaction, such as feeling like you have been punched in the stomach.

2.    Denying that anything is wrong.

3.    Blaming yourself (I didn’t pay enough attention to her; I wasn’t sexy enough for him; I let myself get too fat, etc.).

4.    Blaming your partner (I can’t believe anything she says)

5.    Blaming the relationship (We were too young; We were wrong for each other; We had different values, etc.).

6.    Blaming the lover (It’s all his fault; If it weren’t for him); transferring anger from one’s spouse to one’s lover.

Other Consequences of Infidelity

In addition to the emotional impact of infidelity, there may also be other consequences: sexually transmitted diseases, pregnancy, problems at work, and loss of relationships.

Recovery Strategies

Even though infidelity has a devastating impact on marriages, many do survive. Let’s look at what it takes for a relationship to recover.

If You Were Unfaithful

If you had the affair and want to save your marriage:

1.    Stop the affair and tell the truth about it.

2.    Make the choice to practice fidelity.

3.    Understand your partner’s need to ask questions and understand what happened.

4.    Spend plenty of time with your family.

5.    Find a therapist and explore what has happened in your marriage.

6.    Expect to reassure your partner of your commitment to the marriage.

7.    Listen carefully to your partner and accept his or her feelings and thoughts.

8.    Admit that you were wrong. Write a letter to your partner and admit everything. Let it all out.

9.    Make amends. Identify what it would take for you to deserve forgiveness. Then, do it.

If Your Partner Was Unfaithful

If your partner had the affair and you want to save your marriage:

1.    Acknowledge your anger and express it productively.

2.    Be aware of distorted thoughts that may fuel your anger.

3.    Watch out for negative beliefs that may make it harder for you to heal your relationship.

4.    Find a way to explore and express your feelings, such as writing in a journal or working with a professional therapist.

5.    Explore the advantages and disadvantages of saving your marriage.

6.    Establish a safe environment where you can learn about what happened.

7.    When you are ready, create a ritual for letting go of the anger and forgiving.

Prevention Steps

Finally, what are some things you can do to protect your marriage and keep it from becoming an infidelity statistic?

1.    Pay attention to your partner. Be aware of his or her needs and do your best to meet them.

2.    Think about how you behaved when you were trying to win your partner over. Do the same things now.

3.    Make sex fun.

4.    Look for opportunities to talk and listen.

5.    Be thoughtful and romantic. Send cards, flowers, gifts.

6.    Avoid high-risk situations. Discuss these with your partner and ask him or her to do the same.

7.    Be polite to your partner.

8.    Say nice things about your partner, in public and in private.

9.    Spend regular private time together.

10.    Greet your partner when he or she comes home.

11.    Show that you are glad to see your partner. Be energized and pleasant.

12.    Recommit to your values. Make the decision to live in keeping with what you believe is right.

13.    Accept that you are responsible for your own well-being.

14.    Be proactive about nurturing your marriage. This relationship is your most important investment; give it the time and attention it deserves.

15.    Look for ways to express appreciation and respect.

16.    Think of ways to enhance your partner’s self-esteem.

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

Resolving Conflicts in Relationships

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Every relationship has conflicts. In some relationships, conflict is a serious problem; in others, differences seem to be resolved without creating a major incident.

Think about the kinds of conflicts that happen in your daily life. These are typical:

1.    Disagreements over who should do what

2.    Disagreements over how things should be done

3.    Conflicts of personality and style

Nonproductive Ways of Dealing with Conflict

Now that we’ve identified some typical situations where conflict arises in your everyday lives, let’s look at some examples of ways that people deal with them. These are the common ones:

1.    Avoid the conflict.

2.    Deny the conflict; wait until it goes away.

3.    Change the subject.

4.    React emotionally: Become aggressive, abusive, hysterical, or frightening.

5.    Find someone to blame.

6.    Make excuses.

7.    Let someone else deal with it.

All of these responses to conflict have one thing in common: They are all nonproductive. All of them are destructive, some physically. This is why learning to manage conflict is so important.

Factors That Affect How People Manage Conflict

The skills involved in managing conflict are learned behaviors. None of us is born knowing how to deal with differences of opinion, arguments, or turf wars. Some of the factors that affect how we behave in the face of conflict are:

1.    Behavior learned in families. In some families, conflict and confrontation are a communication style. In others, conflict always remains hidden.

2.    Behavior learned from role models. People who have had a teacher or boss who modeled effective conflict resolution skills are more likely to develop these skills themselves.

3.    Status. People in higher-status positions usually feel freer to engage in conflict and are less likely to avoid confrontation.

4.    Unwritten rules. Some groups encourage conflict; others have unwritten rules that it is to be contained or avoided.

5.    Gender differences. Males are generally encouraged to be more confrontational than females.

Active Listening

Active listening is a valuable skill for resolving conflicts because it enables you to demonstrate that you understand what another person 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.

Active listening is a way of checking whether your understanding is correct. It also demonstrates that you are listening and that you are interested and concerned. These all help resolve a situation where there are conflicting points of view.

Active listening responses have two components: (1) naming the feeling that the other person is conveying, and (2) stating the reason for the feeling.

Here are some examples of active-listening statements:

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

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

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

“It makes you angry when you find errors on Joe’s paperwork.”

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

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

Actively listening is not the same as agreement. It is a way of demonstrating that you intend to hear and understand another’s point of view.

Benefits of Active Listening

If a person uses active listening as part of his or her communication style, it has a positive effect on dealing with conflicts when they arise. This is because of the following benefits:

1.    It feels good when another person makes an effort to understand what you are thinking and feeling. It creates good feelings about the other person and makes you feel better about yourself.

2.    Restating what you’ve heard and checking for understanding promotes better communication and produces fewer misunderstandings.

3.    Responding with active listening has a calming effect in an emotional situation.

General Tips for Managing Conflict

1.    Stick with “I” statements; avoid “you” statements.

2.    Avoid name-calling and put-downs (“A reasonable person could see that…”).

3.    Soften your tone.

4.    Take a time-out (“Let’s take a break and cool down”).

5.    Acknowledge the other person’s point of view (agreement is not necessary).

6.    Avoid defensive or hostile body language (rolling eyes, crossing arms in front of body, tapping foot).

7.    Be specific and factual; avoid generalities.

Preventing Conflicts

Now that we’ve talked about how to resolve a conflict, let’s look at how to prevent conflicts from happening. Think of situations in your life where there don’t seem to be many conflicts. What might be happening there? Chances are, you are practicing one of the following conflict-prevention skills:

1.    Bring issues out in the open before they become problems.

2.    Be aware of triggers and respond to them when you notice them.

3.    Have a process for resolving conflicts. Discuss the process with those around you and get agreement on what people should do in cases of differing viewpoints.

4 horsemen, Assertiveness, CBT, Communication, Conflict Resolution, Couples Counseling, Divorce, Family Fun, Financial Issues, Gottman Approach, Gottman Marriage Counseling, Listening Skills, Marriage and family therapy, Marriage counseling, Marriage Therapy, Psychotherapy, relationship, Work Life Balance

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?

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.

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.