Just as you have choices about how to interpret an event, you also have options about how to express those feelings you experience. Often we limit the range of our expressive options by erroneously believing that there are only two options: either directly expressing them to someone else (e.g., in a personal confrontation), or “swallowing” the feelings and keeping them to ourselves. In actuality, there are many ways to respond to your feelings and express yourself. To some extent, you express a feeling any time your behavior is influenced by that feeling, but the way you express that feeling, and the intensity of that expression can vary widely. This is where decision-making comes in. First, consider what your options are. For example, if a close friend is planning to move away, you may feel very sad about that. You have numerous options here. For example, you can tell your friend how much you will miss him/her. Also, you can make a special effort to spend more time with him/her. These options may be painful at the time, but they give you the opportunity to express your feelings to your friend. On the other hand, you can avoid the friend until he/she leaves town so you won’t have to say good-bye. Or you can stay busy making other friends so you won’t miss this particular friend as much after he/she leaves. These choices may allow you to postpone or avoid painful feelings at the time, but they do not provide the opportunity for closure with your friend. The point is that you have options, and it’s your decision. Here are some useful questions to consider when deciding how to respond to your feelings:
- Does the intensity of my feelings match the situation?
- Do I have several feelings that I need to pay attention to?
- What interpretations or judgments am I making about this event?
- What are my options for expressing my feelings?
- What are the consequences of each option for me?
- What are the consequences of each option for others?
- What result am I hoping for?
- What do I want to do?
- What if I do nothing?
Even doing something like taking a deep breath or going for a walk to think about it can be a way of responding to your feelings. Remember that you have many options when it comes to expressing emotions. http://www.counselingcenter.illinois.edu/self-help-brochures/self-awarenessself-care/experiencing-and-expressing-emotions/
The best and most beautiful things
in the world cannot be seen or even touched.
They must be felt with the heart.
Healing essentially involves self-acceptance. This is not only a step, but a life-long journey. People come to therapy to change themselves, not realizing that the work is about accepting themselves. Ironically, before you can change, you have to accept the situation. As they say, “What you resist, persists.”In recovery, more about yourself is revealed that requires acceptance, and life itself presents limitations and losses to accept. This is maturity. Accepting reality opens the doors of possibility. Change then happens. New ideas and energy emerge that previously stagnated from self-blame and fighting reality. For example, when you feel sad, lonely, or guilty, instead of making yourself feel worse, you have self-compassion, soothe yourself, and take steps to feel better. Self-acceptance means that you don’t have to please everyone for fear that they won’t like you. You honor your needs and unpleasant feelings and are forgiving of yourself and others. This goodwill toward yourself allows you to be self-reflective without being self-critical. Your self-esteem and confidence grow, and consequently, you don’t allow others to abuse you or tell you what to do. Instead of manipulating, you become more authentic and assertive, and are capable of greater intimacy. By Darlene Lancer, JD, MFT http://psychcentral.com/lib/recovery-from-codependency/00014956
Who looks outside,
who looks inside,
Carl Gustav Jung
Denial is one of the most difficult human conditions to deal with. The more old pain and feelings we have “stuffed”, the more difficult denial is to break through. It is important to look truthfully at our past and our parents to realize that everyone did the best they knew how. That way, we don’t get stuck in blaming. It is also important to develop skills in conflict resolution so that we can work through the conflicts that emerge from telling the truth and breaking the “happy family” illusion. With good tools and skills, these conflicts can become doorways to creating real intimacy in a family. Weinhold and Weinhold
If you cannot get rid
of the family skeleton,
you may as well make it dance.
George Bernard Shaw
Marriage therapists are much more likely to see a couple after the marriage reaches the breaking point, rather than early in the process of breaking down. Both partners at this distressing juncture will often be experiencing despair, and they’ll ask the therapist’s opinion about whether they should “just end it.” The real feelings lurking behind such a question actually sound more like this, “We’re so tired of trying the same old things and getting nowhere in our relationship. Can’t you give us something new to try?” The answer is yes, if you’re willing to work hard at it, and learn the signs of marital trouble. Divorce remains at historic highs compared with the 1950s. According to the U.S. Census, one-half of the first marriages of baby boomer couples will end in divorce or separation. Both men and women experience marital disaffection or the dying-out of love between two spouses. The process is painful for everyone; sometimes as agonizing for one or both partners as the death of a loved one. What’s also true is that many married men and women come to the conclusion that their marriage is over prematurely. That is, they give up from exhaustion and despair when there are still things that can be done to save the marriage. When a relationship begins to turn sour, inevitably people blame their partner. Being right and making the other wrong starts to hold more value to each spouse than the goal of maintaining love, peace, and harmony in the relationship. Underlying whatever the couple is arguing about, be it housekeeping, an affair, or one partner’s long hours at the office, there are deep unacknowledged hurts and disappointments. A woman often feels unappreciated or unloved. A man feels nagged or neglected. The danger is that the couple never goes below the surface of the antagonisms reigning in the present, never knows what they’re actually fighting about, and each blames the other for the standoff that results. In this scenario of battling spouses, the ego reigns supreme and love begins to die. When harsh words, physical distance, and immature behaviors such as irrational spending have replaced the gestures of love, it’s sometimes difficult to understand what’s actually going on in your marriage. It appears to have fallen completely apart and you can’t recall why you ever “fell in love” with this person in the first place. From an article by Stephen Martin, MFT, and Victoria Costello http://www.netplaces.com/happy-marriage/danger-signs-in-a-marriage/dont-give-up-too-soon.htm
It is not a
lack of love,
but a lack
Men frequently overestimate their ability to sacrifice themselves and be agreeable. Accommodating feels thankless when they nonetheless encounter complaints from their partner. Patterns of self-sacrifice lead to a buildup of resentment and hurt, of which the guy is often unaware, except by way of his partner’s unhappiness and persistent accusations. Men minimize their feelings, but unbeknownst to them, the hurt and resentment find their voice in another form. These feelings may be disguised, even from men themselves, and expressed through behaviors such as forgetting, lateness, tuning out, silence, and grouchiness. When resentment manifests ambiguously and without awareness or accountability, frustration follows – without resolution. Men are under tremendous pressure to perform, measure up to other men, and be successful. They aren’t supposed to complain, be scared, or depend on others. Perhaps the most challenging of the responsibilities they assume is making women happy, a daunting and seemingly unsolvable mystery. Contrary to stereotypes, boys begin life even more vulnerable than girls — as infants they are more distressed by separation from mothers, less secure, and show greater difficulty recovering from distress. Growing up, boys are shamed for showing sadness, fear, and dependency — feelings that are universal, not the territory of gender or age. Boys learn quickly these reactions will get them labeled a “momma’s boy.” Under penalty of humiliation, they shun vulnerability, eventually becoming removed from awareness of even their own experience of these feelings. Later, this condition may manifest in reacting to women’s hurt by feeling criticized – responding with insensitivity, contempt, or counterattack. To ward off shame brought on by hurt or loneliness, men may act opposite to how they feel, “suck it up,” distract themselves through work and addictions, or become controlling. These unconscious defenses mask the part of men longing for love and support, thereby perpetuating misunderstanding and unfulfillment. From an article by Lynn Margolies, Ph.D. http://psychcentral.com/lib/male-and-misunderstood/0002654
The single biggest problem
is the illusion that
it has taken place.
George Bernard Shaw
We all come into this imperfect world, in imperfect families, as imperfect versions of ourselves. Not one of us is without a story or two about family dysfunction, economic hardships, medical limitations, self-esteem challenges and more. Through conscious choices, personal commitment and hard work, we all can experience the world as fully competent, secure, loving and loved individuals. With a fervent belief in ourselves and a commitment to becoming the very best version of ourselves, we can achieve our God-given right to experience joy and healthy love. Taking good care of yourself, healing your emotional wounds, and unconditionally loving yourself, will bring you closer to your dreams. My very favorite quote by George Eliot exemplifies the malleable and indomitable nature of the human psyche/human spirit: “It’s never too late to be who you might have been.” As a survivor of some rather challenging relationships with emotional manipulators, I must say to the codependent readers there is most definitely hope for healthy love! I am living proof that if you make a commitment to a healing and transformational process, it is possible to squelch, if not completely stop, the dysfunctional voices that our emotional manipulator parents instilled in our minds. We all have the power to terminate the commanding unconscious force that compels us to replicate our childhood trauma through our choices of dysfunctional adult romantic partners. With the help of loved ones and qualified professional services, it is possible to heal those childhood wounds that have unconsciously directed you to “dance” with the same dysfunctional partner over and over again. Stopping your own personal insanity will take perseverance and courage. It will require dedication, diligence, endurance, patience and probably a stint or two of psychotherapy. From an article by Ross A. Rosenberg http://www.huffingtonpost.com/ross-a-rosenberg/dealing-with-codependency-_b_3854196.html
Better a diamond
with a flaw
than a pebble
Independence vs. Intimacy: Since women often think in terms of closeness and support, they struggle to preserve intimacy. Men, concerned with status, tend to focus more on independence. These traits can lead women and men to starkly different views of the same situation. When Josh’s old high-school friend called him at work to say he’d be in town, Josh invited him to stay for the weekend. That evening he told Linda they were having a house guest. Linda was upset. How could Josh make these plans without discussing them with her beforehand? She would never do that to him. “Why don’t you tell your friend you have to check with your wife?” she asked. Josh replied, “I can’t tell my friend, ‘I have to ask my wife for permission’!” To Josh, checking with his wife would mean he was not free to act on his own. It would make him feel like a child or an underling. But Linda actually enjoys telling someone, “I have to check with Josh.” It makes her feel good to show that her life is intertwined with her husband’s. Advice vs. Understanding: Eve had a benign lump removed from her breast. When she confided to her husband, Mark, that she was distressed because the stitches changed the contour of her breast, he answered, “You can always have plastic surgery.” This comment bothered her. “I’m sorry you don’t like the way it looks,” she protested. “But I’m not having any more surgery!” Mark was hurt and puzzled. “I don’t care about a scar,” he replied. “It doesn’t bother me at all.” “Then why are you telling me to have plastic surgery?” she asked. “Because you were upset about the way it looks.” Eve felt like a heel. Mark had been wonderfully supportive throughout her surgery. How could she snap at him now? The problem stemmed from a difference in approach. To many men a complaint is a challenge to come up with a solution. Mark thought he was reassuring Eve by telling her there was something she could do about her scar. But often women are looking for emotional support, not solutions.When my mother tells my father she doesn’t feel well, he invariably offers to take her to the doctor. Invariably, she is disappointed with his reaction. Like many men, he is focused on what he can do, whereas she wants sympathy. by Deborah Tannen http://aggslanguage.wordpress.com/you-just-don%E2%80%99t-understand-by-deborah-tannen/
The way we communicate
with others and with ourselves
the quality of our lives
A married couple was in a car when the wife turned to her husband and asked, “Would you like to stop for a coffee?” “No, thanks,” he answered truthfully. So they didn’t stop. The result? The wife, who had indeed wanted to stop, became annoyed because she felt her preference had not been considered. The husband, seeing his wife was angry, became frustrated. Why didn’t she just say what she wanted? Unfortunately, he failed to see that his wife was asking the question not to get an instant decision, but to begin a negotiation. And the woman didn’t realize that when her husband said no, he was just expressing his preference, not making a ruling. When a man and woman interpret the same interchange in such conflicting ways, it’s no wonder they can find themselves leveling angry charges of selfishness and obstinacy at each other. We cannot lump all men or all women into fixed categories. But the seemingly senseless misunderstandings that haunt our relationships can in part be explained by the different conversational rules by which men and women play. Men grow up in a world in which a conversation is often a contest, either to achieve the upper hand or to prevent other people from pushing them around. For women, however, talking is often a way to exchange confirmation and support. I saw this when my husband and I had jobs in different cities. People frequently made comments like, “That must be rough,” and “How do you stand it?” I accepted their sympathy and sometimes even reinforced it, saying, “The worst part is having to pack and unpack all the time.” But my husband often reacted with irritation. Our situation had advantages, he would explain. As academics, we had four-day weekends together, as well as long vacations throughout the year and four months in the summer. Everything he said was true, but I didn’t understand why he chose to say it. He told me that some of the comments implied: “Yours is not a real marriage. I am superior to you because my wife and I have avoided your misfortune.” Until then it had not occurred to me there might be an element of one-upmanship. I now see that my husband was simply approaching the world as many men do: as a place where people try to achieve and maintain status. I, on the other hand, was approaching the world as many women do: as a network of connections seeking support and consensus. by Deborah Tannen http://aggslanguage.wordpress.com/you-just-don%E2%80%99t-understand-by-deborah-tannen/
The single biggest problem
is the illusion
that it has taken place.
George Bernard Shaw
The ability to forgive oneself for mistakes, large and small, is critical to psychological well-being. Difficulties with self-forgiveness are linked with suicide attempts, eating disorders, and alcohol abuse, among other problems. But self-forgiveness has a dark side. Research suggests that while it can relieve unpleasant feelings like guilt and shame, it can also reduce empathy for others and motivation to make amends. In other words, self-forgiveness may at times serve as a crutch, producing a comforting sense of moral righteousness rather than a motivating sense of moral responsibility. Just as you probably wouldn’t forgive someone else until they make it up to you in some way, forgiving yourself may be most beneficial when you feel like you’ve actually earned it. So how do you know when you’ve adequately paid your dues? In some cases, it’s obvious what needs to be done (e.g., if you borrow your friend’s favorite sweater and lose it, you would probably want to find a way to replace it, at minimum), but in other cases the criteria for making amends may be less clear. Receiving forgiveness from others can help facilitate self-forgiveness, but it’s ultimately up to you to decide when you’ve done enough to right a wrong. Rather than simply going through the motions of atonement, it may be useful to consider what kinds of reparative behaviors will actually make a difference for others, or for your own personal growth. Even certain forms of self-punishment may be useful when motivated by a desire for self-improvement rather than anger at the self, though researchers recommend that such punishment be mild and time-limited, and never physically or psychologically harmful. For example, a teenager who engages in shoplifting and feels remorse might decide to refrain from shopping for three months and instead focus on her schoolwork. Problematically, research has found that self-forgiveness is negatively associated with empathy for victims. As self-forgiveness increases, empathy decreases. This disconnect is understandable: when you’re feeling compassion for the suffering of those you’ve hurt, it’s difficult to also have compassion for the person who caused that suffering. But self-forgiveness is not supposed to be easy, and without incorporating empathy it seems more like a form of avoidance. Importantly, self-forgiveness need not be all-or-nothing. It’s a slow process that may never (and some may argue should never) result in a full release of negative feelings or an exclusively rosy view of oneself. Rather than being a form of self-indulgence, healthy self-forgiveness might be better seen as an act of humility, an honest acknowledgment of our capacity for causing harm as well as our potential for doing good. From an article by Juliana Breines, Ph.D http://www.psychologytoday.com/blog/in-love-and-war/201207/the-dangers-self-forgiveness-and-how-avoid-them
To forgive is to set
a prisoner free
that the prisoner
Louis B. Smedes
Someone who is dealing with heartbreak follows patterns similar to those of the stages of death:
1. Shock and Denial- you may deny the reality of the situation; this provides emotional protection from feeling overwhelmed by the situation. The shock of loss allows a state of emptiness to move in, clouding most judgment.
2. Pain and Guilt- after the shock wears off it becomes replaced with suffering and unbearable pain. Regret for things you did wrong, or things that you weren’t able to do with this person adds to further tears. Life feels chaotic during this time, and its best to openly discuss feelings and stray from bottling up your emotions.
3. Anger and Bargaining- lashing out is a common form of attempting to release all unspoken emotions. This is the stage where the “why why why?!” questioning comes in. The pleas for returned love run rapid, trying to bargain with fate or with the person who was just lost.
4. Depression, Reflection, and Loneliness- like everyone else in this situation, a period of sadness clouds and absorb your entire sense of being, leaving feelings of emptiness. This feeling occurs when you finally realize and accept the magnitude of your loss. Isolation from people is exceedingly normal, and offers a time to reflect on the past.
5. Acceptance and an Upward Turn- The feelings of depression lift slightly and life becomes possible to survive without that person so deeply intertwined with each activity. The days are a little easier to shuffle through, and you see the possibility of continuation. The reality of the situation is fully accepted and, although happiness may not return for some time, the ability to move forward has occurred.
Sometimes giving someone
a second chance is like giving
them another bullet for their gun
because they missed you the first time.