Emotional Mastery Articles

3 Winning Strategies (or Capacities to Cultivate) to Enhance Personal and Relationship Happiness

Saturday, March 28th, 2015

images-309Life can be challenging, complete with bumps and unexpected turns, and not-so-easy lessons to learn. All of us, at one time or other, have been down a road or two that brought immense pain and challenged us in multifaceted ways. What shaped our life ultimately, however, was the way we responded to these events in our life, and not the events themselves.

Thus, we need winning strategies because it is your consistent responses to life events, and not the events themselves, that determine the limits of what you manifest, how long you get stuck in a certain pattern, what you do with your life and in particular who you become as a result. 

As you may have already noticed in your life, past challenges and unexpected turns however were often opportunities that contributed some level of value to your life, perhaps, stretching you out of an old comfort zone, teaching you something you needed to better understand, or helping you clarify and separate what you most want and value, yearn to fulfill and manifest in your life.

In other words, obstacles are often opportunities to clarify what you “think” you want from what you really, really want that would really make life more wonderful, happy and healthy, inside out.

In a nutshell, the amount of time wasted in nowhere land depended on whether you used a winning life strategy.

Aa life strategy is simply a formula for success or failure, that consists of a way of thinking, an overall attitude and approach that decides actions, or how you will use your energy at any given moment to: (1) think and assess a situation, (2) create and imagine, and (3) make choices. The right formula is critical because it decides the type of energy (emotion) you access, and there are two basic options, overall — either love or fear.

In contrast to a failing strategy, a winning strategy is one that works each and every time to help you grow as a person, and strengthen your inner capacities (even when it appears to not be working…). It is consistent. It is dependable.

It’s an inner capacity you …


5 Steps to Break a Habit of Arguing With Your Child, 2 of 3

Sunday, March 15th, 2015

iStock_000002482388SmallPart 1 outlined five reasons why “arguing” with your children as a parent is a lose-lose proposition. Nobody wins, and you instead risk losing serious ground in terms of the effects on the relationship between you and your child. In human terms, it’s safe to say that, based on the latest findings on the brain, attachment and neuroscience, key relationships intimately impact every aspect of human health and ongoing development, to include other relationships (i.e., spouse, self, children that are siblings, etc.) in addition to the one between you and your child.

In this post, we look at two of five steps you can take to break old patterns of arguing, and replace them with healthy ones instead.

Step One: Develop self-awareness.

The first step in breaking a pattern of “arguing” is to get to know yourself, and that means to develop your self-awareness. In the same way that forming a healthy relationship involves getting to know (and value) “the other” as a unique individual separate from yourself, you must also get to know, and develop a relationship with yourself, and key aspects, such as your emotions, thoughts, wants, needs, dreams, past and present experiences, and so on. Your brain understands life in terms of relationships, even money, food, or objects, such as a house or car, are relationships you form in that, like social relationships, they can be healthy or out of balance dependeing on . In truth, self-awareness a prerequisite. To the extent you get to know and understand yourself, you more fully understand life and others around you, to more fully understanding the complexities of relationships and life around — and thus more likely to treat your child as an individual, and not an extension of you, an object or possession for your comfort and pleasure (a common legacy of parents, by the way, passed down from one generation to the next).

Self-awareness is also key in developing essential leadership skills at home not just at work, such as self-discipline and becoming an inspirational leader (versus a carrot and stick micro-manager…). It involves knowledge of yourself both:

  • As a human being, with universally shared attributes.

The human brain and body, mind and emotions, for …


5 Reasons Why You Want to Avoid Arguing With Your Child, 1 of 3

Sunday, March 8th, 2015

images-662Parenting is likely the most difficult job in the world. It’s easy to get into fights that turn into parent-child power struggles. Regardless of the magnitude of an issue, however, whether it’s a relatively minor one of brushing teeth or bigger ones over homework and curfews, there are several reasons parents want to pause and consider before getting into arguments – in fact, it’s best to avoid them altogether (like a plague).

Let me clarify. This does not mean to allow children to do what they want; parents are responsible to fulfill, and not abdicate, their role as leaders. There is a clear difference, however, between dealing with disagreements in your parent roles of teacher, mentor and guide, and habitual patterns of dismissing, talking over one another, and attack-counter attack interactions.

There are at least five reasons to (seriously) consider before arguing with your child (or spouse for that matter).


Authentic Versus Romanticized Love, 1 of 3: What Love Is Not

Monday, February 23rd, 2015

images-846What is authentic love in a couple relationship, and how is it different from romanticized love?

For one, by nature’s design, authentic love is not supposed to be “easy” to realize. It is a challenging life experience in which nature stretches us out of our comfort zones, in this case, inviting two individuals to stay engaged, and be transformed, by a process that grows the individual capacity of each to love and be loved, to give and contribute to own and others growth and wellbeing,  bring the love and energy they aspire to realize. In contrast, if anything, romanticized love is easy.

Before looking more closely at the characteristics of authentic versus romanticized love, this post outlines what authentic love is not:


15 Statements of Commitment That Couples In Therapy Can Make to Heal and Strengthen Their Relationship  

Thursday, January 29th, 2015

Commitment 3Commitment is a foundation that nourishes a sense of safety, trust, and security, among other key ingredients that form a healthy, vibrant couple relationship. The same neurochemicals that make partners feel loved and loving are the same ones that make them feel safe and secure. That is an unalterable aspect of human life and relationships. We yearn to love and feel loved, to matter in life in relation to self and another, and when we perceive a treat or obstacle to this, we lose our sense of balance, safety and trust. It is in moments when we are at our worst that our defense strategies and desperate actions get activated, alas, to make things worse.

And, in a couple relationship it begins with a commitment each partner makes to self and the other to disallow difficult emotions, and defense strategies these activate, from controlling and blocking the level of emotional connection they’re wired to aspire and realize.  The shared drives for security and love is worth every ounce of effort into fulfilling.

Learning to navigate the emotional storms of a couple relationship, however, without getting overwhelmed, going into attack-mode or retreating to a pretend-everything-is-fine bubble, takes a lot of determination and know-how. The influences of past experiences imprinted in memory, in combination with a growing trend in the last few decades to mainstream junk values, mostly via TV, porn and entertainment, make this a nearly impossible task for many couples to do on their own.

Thanks to the latest findings in neuroscience, much of the guesswork is now science. Couples therapy can help partners identify and steer clear of toxic patterns, and focus instead on learning actions, specifically, to improve the quality of energy each partner brings to their relationship at any given moment — and how to energize heart to heart communications, in place of old toxic defensive patterns.


Sexual Reintegration Therapy: Healing Solutions for Sex and Porn Addiction

Friday, January 23rd, 2015

Bercaw BookCouples dealing with the impact of a partner with sex and porn addiction, according to Drs. Bill and Ginger Bercaw, face considerably greater obstacles than those facing other addictions, such as substance abuse. Because of the trauma caused by repeated acts of betrayal, healing and rebuilding a relationship will require extensive efforts.

Authors of “The Couple’s Guide to Intimacy: How Sexual Reintegration Therapy Can Help Your Relationship Heal,” the Bercaws are psychologists who specialize in sex addiction and sex therapy. The treatment approach they have developed, “Sexual Reintegration Therapy,” is specifically designed to heal the wounds caused one partner having a sexual addiction. The approach can also effective, however, for couples seeking to heal from love addiction, infidelity and other addictive patterns, as well as to improve or develop a healthier sex life.

Partners must be willing to make a commitment for the long haul, and work hard on their own individual healing before they can work in a more focused way on healing their relationship, with no guarantees the relationship will survive. In the words of Drs Bercaw,

“In sex and porn addiction, not only does the addict’s brain become ‘hijacked’ by the repetitive stimulation and then the secretiveness of his acting out, the spouse or partner is also repetitively emotionally traumatized by betrayal, secrecy and lies. Long-term healing requires rebuilding the couple’s relational system from the ground up. The added challenge is that the very thing that has caused so much pain—sexual behavior—cannot be cut out of the couples like as substances such as alcohol can be. On the contrary, the couple will need to heal from the wounds that the sexual acting out has caused and then decide how they would like to cultivate a new way of relating sexually with each other.”

         The Bercaws view the biggest challenge facing partners in recovery as being open to learning how to reconnect and be emotionally and sexually intimate after the impact of the initial shock and anguish. This involves new ways of relating that allow both to be “emotionally intimate,” perhaps seeing the other for the first time. A healthy emotional connection is what absorbs …


3 Agents that Can Derail Goals and Dreams (And Negatively Shape Your Life)

Wednesday, January 14th, 2015

images-252This is a great time of year to energize your dreams and goals, with momentum and high expectations for your success to unfold. In moments of stress, however, or when a set back occurs, you want to remain aware of certain negative agents that can automatically take over and influence your outcomes. By remaining consciously aware of agents that mostly operate subconsciously, hidden from view, the power is in your hands to rewire many of these pre-programmed emotion-command neural pathways.

The idea is to capitalize on positive-change mental imagery your mind is capable of producing, and in part, this means you are actively disallowing certain agents from blocking your capacity to visualize your future, the way you want it, and to make it an optimal sensory experience, one that involves all five of your senses, and puts you in charge of powerful creative processes.

There are at least three thinking patterns that need to be stopped from derailing your goals and dreams, they are:

1. Negative thought patterns

Your thoughts are an inner dialogue. Scientists speculate an average of about sixty thousand thoughts cross your mind a day, many of which you habitually repeat to yourself, and for the most part, have been repeating from early childhood! These thoughts, or “self-talk,” activate emotions accordingly. While certain persons or events may trigger painful emotions, they are not the cause. The real cause is what you tell yourself, this inner dialogue, in particular, your interpretative thoughts. Negative thoughts form more negative thoughts, and repeated over and over form toxic thinking patterns. Characteristically, toxic patterns are associated with either-or, black-and-white type of thinking that occurs when the body’s fear-response gets activated — at which time the higher, reflective thinking part of your brain is put offline, and reactive, defensive, on guard thinking automatically takes over. “Rehearsal” is a process you can learn and practice, if you do not already, that can put you, rather than your fear-based emotions, in charge of what you think, and do, and how events unfold.

2. Old limiting beliefs

Your thoughts are a powerful energy because they are linked to your beliefs, …


5 Prerequisites to Unlock Your Communications — Re-Image Your Partner As Capable of Loving You, 5 of 5

Wednesday, December 31st, 2014

1021326634_f207f0dd51Certain shifts in perception are essential to unlock your imagination to work for you in creating a healthy, vibrant love relationship. To summarize the first four:

  • The first shift (see Part 2) sees a commitment to individual healing, each participating fully in your own and one another’s healing processes, as an essential aspect of relationship building.

Your relationship will make you happy, to the extent you are each open to grow, to learn, to stretch your capacity to love, to understand, and that often means to protect and know how to do your part, as needed, to bring positive energy to your relationship. You cannot afford to wait until problems are solved, and so and so does such and such first before you feel happy, loving, loved. You must each cultivate the ability to do your part to enjoy each other, and disallow challenges along the way to drain positive sources of energy inside you. In other words, even as you seek to improve your relationship, your happiness must not depend on present circumstance. Happiness is not a goal, it’s the way to live to create more happiness and other positive emotions, such as gratitude, hope, belief, appreciation, determination, and so on. 

  • The second shift (see Part 2) has to do with how you view and relate to emotions overall, in particular, painful ones that trigger you.

You need to cultivate an openness to feel your emotions, and see them as information that is vital to your decision making. When you get comfortable with uncomfortable emotions, this ability more and more frees you from the pull of old comfort zones and stuck places, and allows you to transform your fears to assets. Your developing ability to embrace painful emotions, as potentially vital information, prevents your body from unnecessarily activating your survival response when you’re triggered (which cuts you off from core inner capacities, i.e., to deeply reflect, to see new options, etc., when you most need them). In effect, this ability to remain engaged and present, and eager to learn and understand, is about developing an intimate relationship with your self, your emotions, thoughts, body and mind, fully accepting all aspects of y-o-u. To the extent you get to know and love yourself, you grow your capacity to love another amazing — albeit also imperfect being


A Gift Guaranteed to Improve Your Love Life — and Brain? Make Your Relationship a Criticism-Free Zone

Wednesday, December 24th, 2014

images-888Here’s a gift to add to your list of what to get him/her on that special day, which is guaranteed to boost your brain’s capacity to work for you, and at the same time improve your love relationship. There’s one condition, however: Both of you must give this gift wholeheartedly to one another to experience its life energizing effects.

What is this gift? It’s the gift of making your relationship a criticism-free zone. There’s perhaps nothing as corrosive to your physical health as well as your love relationship than criticism, at least certain types.

To clarify, expressing what you like or don’t like are not criticisms per se. It is healthy to make descriptive observations of a problem, explore what actions or habits work or do not work, make suggestions or requests for something you’d like to see happen or stop occurring, and the like, for example. All of these, potentially, are relationship building actions.

In contrast, criticisms are detrimental to your health and relationship specifically because they are attempts to resolve issues through the use of words that attack or judge or label a partner’s character in derogatory ways. What we’re talking about here are words or phrases, such as shame-, guilt- or fear-inducing statements, which are purposefully designed to get the other to change or stop a certain behavior — in other words, to give you the love you need, etc. They are also widespread because they consist of parenting practices most of us experienced as children.


The Latest on Healthy, Long-Lasting Relationships? Three Types of Responses to Bids for Connection, 2 of 2

Saturday, December 20th, 2014

Kindness0Advances in neuroscience inform us that our brains are social in nature, and that, as a species, we’re continually affecting one another’s mental and emotional states of mind and body. This is just one of the findings reported by cofounders of brain-based therapy, Drs. John Arden and Lloyd Linfor in the January/February 2010 publication of Psychotherapy Networker. “ In their words,

We write ‘brain’ as a singular, but in a real sense there’s no such thing as one, single brain—only brains and nervous systems in some sort of relationship to one another.

As discussed in Part 1, decades of research by Drs. John and Julie Gottman indicate that the longevity and happiness of a love relationship can be predicted with 97% accuracy, for couples in which both partners practiced habits of generosity and kindness toward the other. For the long haul, it takes two to tango.


 

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