Stop Bitching, and Tell People What You Need.

The plight of the marriage therapist is to watch couples brawl – they bark, bray, hiss and throw lobs – all at the person they vowed to love, honor and cherish. If you know what you’re doing as a therapist, you won’t let that go on for long.

Therapists know nothing good will come from a back-and-forth heated discussion between two people. Pulses are up, and studies show that if pulse rates are over 100 beats per minute that it is impossible to retain information and interact.(1) Such intensity often leads a person into their most toxic self, where they’re likely to do more damage to the relationship, perhaps by hurling inaccuracies and exaggerations at the other person. This will escalate the madness into behaviors that are known to predict divorce.(2)

What is interesting about blistering arguments is that they can be stopped. Clients don’t know how to, but they need to learn. The process begins by stopping the spat and asking a couple of questions to yourself and to the other person:

1. What’s going on with you right now? (This asks you to focus on the feelings you’re having that are driving your distress.) i.e. “I’m mad that …” “I am scared that …”
2. What do you need?

Instead of, “You’re a workaholic!” or “You’re never home!” try, “I am feeling alone and in of need some quality time with you.”

Instead of, “I do everything with the house and family, and no one helps me!” try, “I am overwhelmed with all I do, and I need your help.”

Instead of “You can be such a bitch/asshole!” try, “It frightens me when your moods/emotions/words/anger are so intense. I need you to be soft and kind. What’s going on with you, what do you need?”

Anytime you feel chilly, grumpy, angry, tired, afraid, disgusted or want to withdraw or isolate, there is a reason why. This is the time for inquiry with yourself: “What’s going on with me? Why do I want to (Fill in blank here … get away, clobber, etc.,) from my spouse right now?”

When you figure out what is driving your mood, then ask yourself what you need. When I do the inquiry with myself, the thing I need is often something I can do for myself. For example, if I am exhausted, I may need to clear some space for rest. The important thing is, once you figure out what it is, create an action plan to take care of it. If it has to do with something that my partner is doing or not doing, I find a good time to talk with him, and then proceed with the questions (see below). This process is called self-care, and it’s the most important thing there is. It is the front door to mental and emotional health.

Mind, body, spirit health and teaching people how to attain it is my life passion, and not everyone is as mindful about it as I am, I get it. In the case of my partner, if I see he has fallen into a mood, I know he probably won’t be doing an inquiry, and it’s not my job to fix or instruct him or anyone without their permission. However, if he has fallen into a mood, that negatively affects us, it is appropriate for me to step in. So, I do the inquiry with him. I find a good time when he is relaxed, and come to him and say, “I have noticed you have been in a mood for a few days, what’s going on with you?” He is always able to tell me, as are almost all of the clients I ask, they’ll say, “I am crabby because … I am unhappy because … I am distant because … I have isolated myself because …” people can generally access the answers. The next question is, “Tell me what you need.”

Examples:

“I am crabby because of so many financial obligations right now, and what I need is for us to not spend any money on things we don’t absolutely need for a couple of months.”

“I am isolating because my husband has to have an answer to whatever it is right now, and he pursues me until I feel backed into a corner.”

Now we have something to work with. Most partners are eager to help with their partner’s needs and wants, I know I am. We love our partners and don’t want them to be in distress, and if we can help alleviate any negative feelings, most people would be all in. Of course, there may be some relational skills you need to learn in order to know how to handle situations peacefully, and that’s what marriage therapists are for.

For example, what do you do about a pursuing spouse?

I would tell the pursuer not to chase after someone who is flooded with negative emotion. You have to give them space to calm down so they can come back and speak to you when they are calm. The flooded person must then work to calm themselves down so they can return. The default time frame is 20 minutes, then return. If you are not able to achieve that, tell your partner, “I am having difficulty calming down. I promise to come back to discuss this within 24 hours.” Then, do it.

These are the sorts of things that no lay person would ever know, but they can learn it in marriage therapy. That is why I highly recommend that you learn basic marriage skills from a Licensed Marriage and Family Therapist, because they’re armed with many research-based arrows in their quiver that will help couples behave in functional ways as opposed to dysfunctional ones.

What is great about the inquiry technique is that it eliminates ugliness and brings two people together to have an adult conversation that is respectful. It helps them understand each other and make adjustments that will help them maintain their loving relationship in the days and weeks ahead. This process is bond building.

One more thing to watch out for is those who outwardly criticize things or people in the household or workplace that have little or nothing to do with what is really going on with them. Doing the inquiry is perfect for this.

Examples:

“I’m griping about my boss’s demands, but really I am just overwhelmed because I have put too much on my plate across the board.”

“I’m blaming the kids and my spouse for every little thing, when in fact I created this bad mood by procrastinating on doing things I needed to do and now I’m behind.”

It is really important that we stop blaming others for how we feel, and instead turn to ourselves and figure out what we need to do to be content. We are responsible for how our life is going. If the situation involves your partner and they won’t be there with and for you during your inquiry, and they aren’t open to negotiation and won’t be understanding or helpful, then you do indeed have a problem. In this case, see if a marriage therapist can help create a breakthrough. Not everyone has the maturity to do the inquiry, but most do, and that is great news.

1. “The fact that your heart rate is elevated at or above around 100 BPM means that you simply cannot process social interaction.” Gottman Institute.

2. The Four Horsemen of the Apocalypse of marriage – criticism, defensiveness, contempt & stonewalling. Gottman Institute.https://www.gottman.com/blog/the-four-horsemen-recognizing-criticism-contempt-defensiveness-and-stonewalling/

It may be your fault that your life and relationships aren’t working well.

Although we all do our best to live in a world of equality and hearing both sides of a story before making a conclusion, as a couple’s therapist I have a very important announcement to make: Sometimes, after hearing all the complaints and experiencing how each person operates with my own eyes and ears, I can say that the cause of marital problems are sometimes, OK often, not equally divided between the two spouses. Indeed, sometimes it is primarily one person who causes the vast majority of issues in the relationship.

So there, I said it. Sometimes it is primarily one person’s fault for a relationship not working. (Note: I did not say always). But I also know that the person who I pinpoint as the dysfunctional one will fight to the death to not be seen as such. This is why we marriage therapists earn what we are paid. We wrestle alligators, we get slammed, and people call us names we wouldn’t want our family to hear.

When couples come in, I do my best to try and figure out what is going on that creates the dysfunction. My thoughts are a blank slate. Usually, the two people are nervous, and especially fearful that I will blame them – husbands seem especially concerned about this one.

So, I proceed into the sensitive waters of their marital story to try and get to the bottom of what’s not working, and many times, I quickly hit a roadblock: One person is so afraid of being seen as the only one to blame that he can’t even bear for me to ask him questions.

“Why are you focusing on me?” Bob says.

“Because I am curious about some things, and I am trying to get clarity and understanding so I can help you,” I say.

“Why aren’t you talking to my wife? It seems like you think I am the main problem, here.”

Bam! “Here we go”, I am thinking as I sense what I need to know is on display before me. I feel like a fisherman with a nibble on his line.

“Because I can’t question or talk to both of you at the same time. I have to talk to one, then the other. What makes you think I believe you are the main one to blame?”

“Because you’re focusing on me.”

Right. That little interaction has told me several things that will be helpful moving along:

1. His reality is off. He makes up negative meanings where I meant nothing negative.
2. He is extremely sensitive to the possibility of being seen as wrong or bad.
3. His self-esteem is very low. He takes things personally.
4. He is defensive as way to protect himself from harm.

This is not to say that I won’t hit dysfunctional gold when I speak with the other spouse, I might, and if I do I will have a messy cocktail on my hands. But so many times it is that one person who is so difficult to have a conversation with that I have to believe my personal experience with them is a microcosm for how they are with others. You can’t have a two-way, back-and-forth conversation with someone whose alarm bells of threat start going off the minute you ask them the first or second question. It prevents relationship, period.

The cliché “You can’t have a healthy relationship with others until you have one with yourself,” is true, and should not really be thrown aside as just a cliché. It is so important, in fact, that it is the point I make to couples very early in the process of marital therapy: You have to get healthy and confident about who you are, so you can have a back-and-forth, give-and-take relationship with someone else. Without that, it is not possible. And the really bad news is, a huge portion of our population do not feel that way about themselves.

So, what to do? I really feel that these sorts of things – how to converse in a healthy way with other human beings, how to have a good relationship with yourself – need to be taught starting in elementary school and continue all the way through high school. We teach so many subjects during these years that will be of no use, so why not prioritize something that could change family functioning and the world for years to come?

It takes courage to face the ugly or dysfunctional things about us as individuals that need to be faced. We need to start a cultural conversation that speaks to the fact that doing this is a sign of strength, not weakness, and that if your life or relationship is not working, it is best to look in the mirror instead of pointing to others as the cause.

I started off in life with what might have been the lowest self-esteem ever recorded, and through education, counseling, and diligent determination to not be unhealthy I turned myself into a confident woman who has a very good, compassionate relationship with herself. I have learned how to be relational with others, and it has changed everything. If I can do this, I truly believe anyone can, but therapy is expensive and so many people will never have access to it. If I couldn’t have afforded it, I would still be that dysfunctional, floundering woman I once was. That is why we need a better plan to provide this information to everyone, for free.

It’s best to look at yourself if your life isn’t working, instead of blaming others.

Huffington Post blogger Brittany Wong recently quoted Dr. Becky in an article focusing on the discussions couples need to have before getting married:


It may not be the sexiest way to spend a Saturday night, but discussing big-ticket relationship issues like family planning, money and monogamy could be the best way for couples to stave off a future split.

In fact, the ability to broach big, difficult conversations early on is one of the most important qualities in a new relationship, said Alicia H. Clark, a psychologist in Washington, D.C.,

“You can’t know how you work through disagreements until you have them,” she told HuffPost. “Disagreeing, arguing and fighting about these things will reveal what’s really important to you both. And knowing how your partner will handle conflict is almost just as important.”

What thorny conversations are crucial? Below, marriage therapists and psychologists share their top 10 picks.

The talk about what you want to change about each other. (Be honest, you know you want to.)

“A lot of partners enter marriage with a secret hope that something will change about their partner: He’ll spend less time with his friends when we’re building a family, she’ll spend less money shopping when we’re in this together, I’ll get him to cut back on his drinking. Holding on to these silent hopes can be very destructive to the long-term health and happiness of your marriage. Disclosing them before marriage can actually foster the change you want in a more effective way.”― Kurt Smith, a therapist who specializes in counseling men

The money talk.

“You need to have a long, potentially difficult discussion about money. Go over a few things: Will one or both of you work? What will your general approach to money management be? Will you save every penny, adopt a spend-it-while-we-have-it attitude or have a more middling approach? Many people operate with a ‘we’ll figure it out together as we go’ approach and while that may work if the couple has similar thoughts on finances, if they don’t, it can lead to a relationship war. One party may feel like like their style is forever being cramped, while the other may feel that their partner is leading the family towards financial ruin.” ― Laurel Steinberg, a New York-based relationship therapist and professor of psychology at Columbia University

The sex talk.

“If you suspect your partner’s need for sexual intimacy doesn’t match yours, don’t overlook it. You might want to believe it’s an insignificant issue or once you get married it will work itself out, but sex should be easiest in the first couple years of any relationship. If you’re unsure of your sexual compatibility now, you’re pretty much guaranteed to have problems in the bedroom later on when kids and life enter the picture. Sex is the one thing that cannot be outsourced in marriage. Problem with division of labor? Hire out for help. Different needs for social relationships? One partner joins a club and the other stays home. Sexual frustration is unique because it can only be solved within the marriage. Resentment grows and the higher libido partner will eventually feel betrayed by their partner’s lack of interest. The end result? Festering resentment and, often, the belief that infidelity is justified.” ― Caroline Madden, a marriage and family therapist in Burbank, California

The personal space talk.

“Discuss your need for time alone, or apart from one another. People often overlook this topic initially but after the intense bonding of the early stages, one or both of them may want a bit of time to themselves, or time apart as they go out with friends. If this isn’t discussed beforehand, one partner may feel ditched or jealous, or one of them could begin to feel suffocated and start building resentments. A conversation early on about the normal desire to have some time alone could help distinguish individual needs for solitude from rejection, and allow partners to ask for alone time when they need it and enjoy the time they spend together even more.” ― Ryan Howes, a psychologist in Pasadena, California

The talk about kids.

“It’s so important for a couple to have a straightforward, candid conversation, not only about whether they in fact want to have children, but their beliefs and values about navigating the parenting journey. Do either or both have rigid ideas about waiting to start the process or plunging right in? Do either have strong beliefs about infertility treatments or adoption, should there be difficulty conceiving? Has there been a discussion about religious beliefs and expectations about the religious upbringing of the child? Go over it all.” ― Linda Lipshutz, a psychotherapist in Palm Beach Gardens, Florida

The talk about how you’ll raise those kids.

“I see couples’ getting into power struggles a lot about raising kids ‘their way’ because they believe it’s the ‘right way’ with complete disregard for their partner’s preference and perspective. Having parents on the same team (knowing that it often takes work to get there) is imperative to the mental health and well being of children. Ask: Do you share the same core values? Do you agree on what qualities and behaviors from your own families you want to borrow and which you don’t?” ― Megan Fleming, a New York City-based psychologist and sex therapist

The monogamy talk.

“Most couples do want a monogamous marriage; however, monogamy can mean different things to different people, and without an honest conversation it is easy to imagine that your fiancé shares your views. Dig deeper, though: Are you comfortable with your soon-to-be spouse grabbing dinner with an ex who is in town on business? Are you comfortable with private or public friendships with an ex on social media? What about colleagues of the opposite sex? Will you be comfortable if you both have work that involves travel with attractive colleagues? And how might you want to navigate such situations if they arise? What if one of you develops a crush? It can be helpful to explore hypothetical challenges to monogamy through honest conversations before marriage.” ― Elisabeth J. LaMotte, a psychotherapist and founder of the DC Counseling and Psychotherapy Center

The talk about family traditions and rituals.

“Rituals are not only traditions around major holidays, but how you spend your weekends or how you should (or shouldn’t) eat together during dinnertime: Have you always sat at the table as a family or is it fine to eat separately or in front of the TV? By having these discussions before they happen, you can also stand as a united front if you get any push back from your parents about changes to family traditions. Having these discussions can help you recognize your similarities, make room for your differences and create your own culture as a married couple.” ― Danielle Kepler, a therapist in Chicago, Illinois

The talk about how you’ll handle future problems.

“You both need to know that your partner will do whatever is necessary to deal with future obstacles in the relationship, be it physical, emotional, mental or financial. For instance, if your partner gets depression or develops an anxiety disorder, many spouses would choose to not have it treated, or to ignore it or to mask it with medications or alcohol. Each person needs to know that the other will work to clear any obstacles that come along to the best of their ability. If the marriage falters, will you go to counseling with me and stick with it to work it out? We all need to know that our partner is action-oriented as opposed to being a person who sweeps things under the rug or just says, ‘This is me, deal with it.’” ― Becky Whetstone, a marriage family therapist in Little Rock, Arkansas

The “what’s your ideal marriage?” talk.

“Every premarital couple needs to clearly outline their expectations for themselves, their partner and the marriage they desire early on in the relationship and continue that conversation well into the marriage. Resentment creeps into relationships when you feel you are owed something, have been treated unfairly and is a mixture of disappointment, anger and fear. To that end, be vigilant: Set the bar high for your marriage and for yourself and stay in constant conversation about how you are staying the course. ― Laura Heck, a marriage and family therapist in Salt Lake City, Utah

Original article posted on July 19, 2017 by Brittany Wong at Huffington Post.