If you were one of the lucky people, raised in a happy loving family, you’ve most likely emerged with many of the skills and strengths necessary to form lasting healthy relationships…and you are probably NOT reading this blog right now.
Unfortunately, far too many people were raised by parents filled with good intentions but plagued by bad, sometimes destructive habits from their own childhood upbringing. These ghosts of the past, if not recognized, can haunt our families.
Our histories pack a powerful punch when we’ve buried (or tried to bury) old feelings as a way of avoiding the pain associated with them. Unfortunately, the unfinished business from our childhood and previous relationships also tends to get projected onto and then played out with our partner and/or our children. It is sad but true that the people we love the most in the world become the unwitting victims of this process.
Our emotional brains allowed us to survive as a species. We had to learn–and then be able to respond very quickly–about what or whom to approach and when to run like hell. Memories, especially ones with strong emotions, get wired into our brains without our awareness. Events that remind us of an emotionally charged experience from the past then trigger the same thoughts, feelings and body memories.
The emotional mind reacts to the present as if the past event were happening again. The combat veteran who leaps into the closet at the sound of a door slamming is instantly back on the streets of Iraq running for cover. Luckily, most people don’t suffer from Post Traumatic Stress Disorder, a severe syndrome now widely publicized and better understood. But our brains are wired the same. Every one of us has our “emotional triggers” or “buttons” that move our emotions to the foreground and our clear …
“It is not a lack of love, but a lack of friendship that makes unhappy marriages.” -Friedrich Nietzsche
The TV ads would have all of us believe that the best cure for depression is the latest and greatest medication. First it was Prozac and now it’s Pristiq and Abilify. Although medication is a life saver for many, for others the side effects are too debilitating, and the meds don’t seem to help enough anyway.
Study after study has shown that the best treatment for depression includes some form of psychotherapy. Once again, there is always the cure du jour–right now it is cognitive behavioral (CBT or DBT). Nothing wrong with that. It’s just that something is missing from the information.
Your doctor or family may have told you (if you are the depressed one) to get help. What you haven’t been told is to make sure you do some counseling with your spouse, your children, and/or your family as well. Here’s why this missing information is so important…
Psychotherapists have long known that social support is crucial–not only when the patient suffers from depression but with any physical or emotional illness or disability. When you visit your doctor for your annual check-up, how often are you asked about the quality of your relationships? We now know that this is even more important than we thought.
A new study by Alan Teo and his team in the Psychiatry Department of the University of Michigan conducted a ten-year follow-up of almost 5000 adults aged 25-75 to determine just how big a part relationship factors played in the risk of developing depression years later. Their conclusion: the magnitude of the impact of social relationship quality on risk for depression is as strong as the effect of biological risk factors (like obesity, smoking, high blood pressure) for cardiovascular disease.
I will never forget a lecture that I heard in 1973 (which says a lot since there is so much that I don’t remember). The speaker was the late David Rosenhan, Professor Emeritus, in his popular undergraduate class in Abnormal Psychology at Stanford. Each year, at the end of the term, he gave a lecture about choosing the right therapist. His advice was wise and as relevant today as it was forty years ago.
“Choosing the right therapist,” Rosenhan insisted (and I quote loosely), “should be like buying a pair of shoes. You would never buy shoes without trying them on, seeing how they fit, picking the brand that meets your current needs, fits your lifestyle, and is affordable. Even then, if you make your purchase, take them home and find they pinch you in the wrong places, you would not say to yourself, ‘I need a new foot, something must be wrong with me!’ now would you? No, you would take back the shoes and seek out a new pair.” So it should go, he sagely advised, with choosing the right therapist.
Myths and Misunderstandings About Psychotherapy
As I mentioned in my last blog, far too many people fail to seek help or wait much too long before seeking professional guidance. There are numerous explanations for this reluctance, and unfortunately, many negative myths also surround the therapeutic process. In the forty years since the Rosenhan lecture, I’ve heard them all many times.
Myth #1: If you need therapy, you must really be sick or messed up. Myth #2: If you need therapy, it means the problems are your fault.Myth #3: All therapy does is blame your current problems on the past. Myth #4: All therapists are the same and most therapy goes on for years.
Why Your Doctor May Not Suggest Counseling (even when it could help)
Myth #5: It won’t do any good, and my doctor didn’t suggest it either. Here’s why:A …
I’ve been counseling couples and families for over three decades and one thing stands out. Most people wait too long before they reach out for help…years too long. Problems that might have been solved in five to ten sessions become crises that break up perfectly good relationships.
Since only a precious few learned the necessary skills to weather the ups and downs of a long-term relationship, it is easy to slip into negative patterns of relating–either to oneself or to loved ones–or both.
What are the warning signs of problems that need to be addressed?
Sometimes the signs are glaring and obvious–domestic violence, high levels of conflict on a daily basis, serious addictions, repetitive infidelity–but far more often, problems seem to creep up on people a little bit at a time.
In a famous 19th Century science experiment, researchers described how if they put a frog in a pot of boiling water, it would quickly jump out, recognizing the danger instinctively. But if the frog was put in cold water that was heated to boiling very slowly, the frog had no idea of the trouble brewing. By the time the water was boiling, the frog was dead meat.
So it can be with dysfunctional families, marriages, or even organizations. It seems OK until suddenly it doesn’t.
Happy loving couples look up from what they are doing and smile when their partner comes home from work. They touch one another with some frequency–a hug hello or goodbye, a hand on the shoulder or leg, a kiss goodnight, holding hands watching a movie, rubbing the back of the neck after a long day.
Some people try to defend their lack of physical warmth by saying it’s not how they are built but when you see them with their children, they touch and tussle, smile and cuddle. Often when affection begins to wane in a marriage, it is a symptom of unexpressed resentment that needs to …
What if you turned on the news to the following headline…FREE new technique–with no known side effects–is found to improve the mood of 88.8% of users!!! Would you be curious or do you already know what it is?
Touted throughout history, described by Aristotle, Freud, and modern day psychotherapists of many theoretical backgrounds–the answer is allowing yourself a good cry. Weeping helps almost everyone, young and old, male and female.
Not All Tears Are the Same
Our eyes produce three kinds of tears–each of which serves a different function. Every time we blink, our eyelids produce continuous or basal tears to keep the surface of our eyes protected and moist and also necessary to help protect us from getting infections of the eyes.
Reflex tears, like basal tears, are 98% water. Their production is triggered when a foreign object or something irritating gets into the eye by accident, acting like a natural eye shower to keep our eyes clean.
Emotional tears are composed differently and include an endorphin and natural painkiller called enkephalin. “Emotional tears contain higher concentrations of proteins, manganese, and the hormone prolactin which is produced during stress-induced danger or arousal,” says Dr Carrie Lane of the University of Texas. This difference explains why “crocodile tears” (the type used for manipulation and trickery) are not the same as real ones.
Crying Helps Us Heal
Dr. William Frey from the University of Minnesota is a biochemist who has been studying crying for over thirty years. He found that emotional catharsis helps shed both stress hormones and toxins. Simultaneously, crying stimulates the body to produce endorphins which not only help reduce our experience of pain but also help turn up the volume of our immune system.
Tears can make us feel better and physically stimulate healing at the same time, which is a pretty powerful combination. If you find this subject fascinating, check out Frey’s book, Crying: The Mystery of Tears. Frey is a believer in what is dubbed “the recovery theory” which hypothesizes that we literally cry things out as a way …
Each January, as the kids go back to school after winter break, after we have watched the ball drop in Times Square and rung in the new year, most of us can’t help but think about the ways we want the next year to be different–and better–than the last. What about you? Are there any bad habits you want to break or new goals that you have set for yourself?
If you are inspired to make some changes in yourself, your family or in other relationships, remember that even change for the better is stressful and discombobulating. As creatures of habit, we get used to the way things are–even when the status quo is no longer very appealing or sometimes downright awful.
Unfortunately, many people make New Year’s resolutions, fail to keep them, and then beat themselves up for failing. Sound familiar? Here’s some hints that may make you more successful in accomplishing your goals…
It All Starts with Attitude
Do you remember the children’s story, The Little Engine That Could? When a red train full of cargo breaks down on the track, a little blue train takes it upon herself to attempt the difficult feat of pulling a load of toys over the mountain. She succeeds only when she tells herself, “I think I can, I think I can, and then delights in her success by saying to herself, “I thought I could, I thought I could!” The little engine models an empowering self-concept, fostering perseverance in the face of hardship.
When you are taught to believe in yourself, confronting an obstacle pushes you to try harder rather than giving up. If you think less of yourself, you will have trouble even getting started let alone persevering when the going gets tough. If you anticipate failure, why bother?
One way to change your attitude is to think about problems, setbacks, or obstacles as situations demanding attention and new strategies. When you hear yourself using the word “problem,” try …
The wish to seek and have a deep sense of family connection and commitment is universal. Ask people what is most important to them and their first answer is always the same–their family. In healthy families, there is a sense of cohesion or family togetherness. Without it, we feel more like strangers than kin.
The answer is very simple although often a challenge. We must spend quality time together, just hanging out, or if separated by geography, spend time talking and listening to one another. We need to know that we can count on each other for the relationship to be close. In research on happy loving families, sharing time together is made a priority to build trust and intimacy.
One of my favorite times to talk to my mother is when I am chopping vegetables for dinner with my headset on. We take those minutes to share details of our day, and my mom always asks me what’s for dinner. My husband has long weekly talks with his mom who lives out of town when he goes on hikes to get his exercise.It often helps to schedule talking and listening time in whatever schedule “book” you use, committing yourself to family time instead of slipping into the habit of watching TV, computer surfing, video gaming or answering one more email.
Only by making the time to share the details of our daily lives as well as our successes, hardships, dreams and disappointments can we reap the rewards of our intimate bonds. Researchers at Brigham Young University analyzed results from 148 studies from the last century and found that social support not only makes us happier to be alive but also literally adds to our longevity, increasing our survival by 50 percent.
Another important ritual for spending regular time together is …
There are probably more books written, more movies made, and more opinions offered about love and relationships than just about anything else. From poets to scientists, everyone chimes in with an opinion. “Love is blind,” proclaims Chaucer, the poet, and Albert Einstein adds the warning, “You can’t blame gravity for falling in love”.
“Why, tell me why, do we fall in lo-ove?” goes the song, Do Fools Fall in Love?, first sung in 1956 by Frankie Lymon and the Teenagers (quite appropriate for the subject matter), further popularized by the Beach Boys in 1964, sung by Diana Ross in 1981, Missy Elliott in 1998, and The Overtones in 2010. That tells you something right there, doesn’t it? And the answer to the question posed by the song: a resounding yes, fools indeed fall in love.
No wonder we are obsessed with the subject. Fortunately, we are learning more about exactly what happens in the brain to explain our desire to meet, mate, and marry. One angle that explores the source of our obsession comes from anthropologist, Helen Fisher, who has been studying romantic love for thirty-five years and has most recently been a consultant for Match.com.
The Brain in Love
If you are interested in examining love from the point of view of both brain science and cultural anthropology, then you may be intrigued by the book, Why We Love: The Nature and Chemistry of Romantic Love. The book’s author, Helen Fisher is a research professor in the Department of Anthropology at Rutgers University, and her work has examined marriage and divorce in 58 societies, adultery in 42 cultures, patterns of monogamy and desertion in birds and mammals, and gender differences in the brain and behavior.
At the core of her theory is the scientific study of three very different operating systems in the brain. Fisher’s work explores the chemical basis of love. from research conducted on subjects whose brains were scanned using functional MRI’s. The scans pinpointed the different effects of specific chemicals like dopamine, norepinephrine, and serotonin, proving that much of our …
If you don’t know exactly what I mean by contempt, it is disdain for another, openly acting patronizing, insulting, and disrespectful. Contempt is criticism with a twist. When I have contempt for another, I put myself above them. It is criticism with a holier-than-thou attitude mixed in.
Who could possibly act this way? The answer is: we all do. Hopefully, not very much.
On the other hand, if you grew up in a family where your parents had lots of contempt for each other or for people who were different-racially, politically, religiously, ethnically-then you probably picked up this bad habit without even knowing it. If you want, as most of us do, to have close, loving relationships, it is essential that you know about contempt, and that you do your best to eliminate it from your arsenal of emotional weapons.
Many of the couples that come to me for therapy love one another and are trying to practice good communication. They usually have no idea how often contempt creeps into their relationship, particularly in times of disagreement and difficulty. Or how much damage it can do to an otherwise happy marriage.
The Face of Contempt
The psychologist Paul Eckman is probably one of the world’s foremost experts on human emotions and how they can be seen in facial expressions and body language. (If this interests you, watch reruns of the TV series Lie to Me, based on the application of Eckman’s research to uncover liars).
Eckman studied contempt in both Western and non-Western cultures around the world, and believes it is universally communicated in the same way. When a person feels contempt for another, the corner of the lip on one side of the face is tightened and raised slightly and the head is tilted slightly back. It is even easier to spot when it is accompanied by the rolling of eyes.
Eckman classifies contempt as …
If you are a parent, think about the first time your baby smiled at you–not the cute quirky face brought on by tummy problems–but the smile of recognition. How did it make you feel?
If you haven’t had this experience, remember a time that you belly laughed with a friend or watched a stupid pet trick on YouTube. If you still haven’t thought of something that makes you laugh, take a minute and watch this clip.
Clearly, we were born to laugh, and now we know that laughter can heal emotional wounds, protect us from the ravages of stress, and help us feel connected to others.
What Happens When We Laugh?
Just as we know that anger creates a cascade of physiological reactions in our brain and body intended to help us survive, so does the expression of any emotion. It turns out that laughter (and tears, which often come together) brings about healing rather than harm to our bodies. How does it do this?
In the short term, a good case of the giggles relaxes the whole body, relieving physical tension and stress. Because we breathe more deeply, it stimulates our heart, lungs and muscles. Endorphins, the feel good hormones, get released by the brain giving us a temporary natural high. Our anxiety and fear lessen, and our mood can change quickly from upset to increased well-being.
In the long run, studies confirm that people who laugh on a regular basis have stronger immune systems, combatting the effects of daily stress. For those suffering from chronic pain, it serves as a natural painkiller. It has also been shown to lower the risk of heart disease and other cardiovascular problems.
Laughing With Others Is Even Better
One of the …