Category Archives: Love

Embracing the Journey

Posted in Conflict, couples, Happiness, Hope, Identity, Life, Love by

long-journey

Back when I was in high school, I was part of a test run where the school introduced a series of “advanced placement” classes. School had always come easy for me, but even still I remember feeling proud that I had been selected for a program for “smart kids” (what can I say, we all have egos).

In most of the cases I didn’t really notice a difference between the regular classes and the advanced placement ones. With one exception – math.

Math had always been one of my stronger subjects, but for some reason I started to struggle. We were dealing with concepts that I was having a hard time with, and before long I was feeling that I was in over my head. As someone who had always been able to just show up in class and do well, this was a new (and unpleasant experience). A few months (and tests) in, my math marks were suffering, and I started to worry about my grade.

Somewhere along the way though, things started to click. I finally started to understand what we were doing, and my marks improved. Even still, I worried about how my earlier struggles would impact my final grade. One day I mentioned that to the instructor, and he told me not to worry. To him, the early struggles didn’t matter. He told me that the concepts built upon each other, and even though it took me a while I had shown I had learned the concepts. Because of that he was willing to throw away the earlier marks. Normally the first half of a course is weighted for roughly half the final grade, and I had done poorly the first few months so I was ecstatic about this. Based on what he said, what I “heard” was that as long as I did well on the final, I could still finish with a good grade. To me, it was that final grade that mattered.

But I missed the point. It was never about the grade. The grade was a goal, or a destination. These goals are important as they give us something to strive towards. In many ways though that grade was just an empty number. What really mattered was the process, the journey of learning and gaining understanding.

As people, we do this all the time. We get caught up in focusing on the destination. We focus on what we want to have, or who we hope to be. And in the process we don’t appreciate the moment. We are focusing on what we feel we are missing or what we don’t have instead of focusing on what we do have, and who we are right now.

Your Highlights

Imagine a photo album of your life. What would that look like?

Chances are your albums are full of your “highlights”, or your best times. Maybe it has baby pictures, and pictures from events such as graduations, birthdays, weddings, anniversaries (all of these are both yours and those of people in your life). Each of these moments is simply a snapshot – a window into a point in time in our life. These may be some of the things we remember most, but these images don’t do a very good job of representing who we are or the life we have. They show what we want to show.

Not all of our moments are highlights. We make mistakes, do stupid things, and hurt the people we love. And the same things happen to us. People come and go from our lives. People we care about hurt us and disappoint us. Tragedy happens. Those moments are just as much a part of us as the ones that make it into our photo albums. We are the sum of our experiences, and all of these moments are part of the journey of who we are.

In fact I think it is often these harder moments, and how we deal with them that has the greatest impact on who we are. When we are going through difficult times, I have to admit, it kind of sucks. But these harder moments are important. They shape us and they are how we grow. For good or bad, we wouldn’t be who we are without them.

Who Do You Want to be

I write mostly about relationships, and the struggles that are common to long term relationships. Couples often hit a point where they are struggling, and they aren’t sure if it’s worth it anymore. Sometimes the passion is gone, or they just aren’t happy anymore (with themself, their partner, or in the relationships). They look around at other people, other couples, and think “is this it”? If you are at that point, have you communicated it to you partner? If so, what was their response?

Something to remember is that each moment is simply a snapshot, a point in time. Where you are today as an individual or in a relationships doesn’t define you. It’s simply a view of where you are or how you feel right now. Another thing to remember is that when you look at other people, you aren’t truly seeing them. You are only seeing a snapshot of their life. And chances are, you are only seeing the parts they want you to see.

Everyone has hard times, everyone has moments where they struggle. But that’s part of the journey.

i_cant_promise_i_perfect_relationship

I think that “trying” is the most important thing of all. Having a vision of what you want is a positive as it gives you a goal to strive towards. But the goal is simply a snapshot of a future state. The important part is your process for getting there. And that process is based on effort. With effort, anything is possible.

When Hope Fails

Posted in Anger, Anxiety, Communication, Conflict, Depression, Happiness, Life, Love, Marriage, Mental Health, Relationship Help, Relationships by

Feeling Alone

In the past I have talked about how it is natural for passion to wane in long term relationships. There are things couples can do to prevent it, and there are ways couples can try to rebuild passion once it has been lost. In order to rebuild a relationship you need to make it a priority again. But you also have to believe change is possible, and you have to put in effort.

I’m a cheerleader for long term relationships. I believe in them, and believe that as long as people love each other they can get through anything. I believe with a little bit of effort on both parts, each day can be better than the last. Couples can work to better understand each other and build a deep enduring love. I believe forever can be real, and couples can “grow old together” still very much in love.

Belief for me is the easy part, and part of my goal with this site has been a hope that my belief can be infectious and I can inspire others to believe when they are having a hard time doing so on their own.

But I recognize that isn’t the case for everyone. Sometimes it’s hard to believe, and hold onto hope. Sometimes you try focusing on the positive, but a little part of your brain keeps insisting that things will never get better. What if you do truly want things to get better, but you just can’t bring yourself to put in the energy or the effort?

What do you do when hope fails?

If hope has failed, it may be that your brain and heart are telling you your relationship is beyond saving. But what if it’s something else entirely?

If you look up “sense of hopelessness” you will find it is one of the major signs of anxiety and depression. In my last post I talked a little bit about mental illness. What I didn’t talk about was how mental health has a direct impact on relationships.

According to statistics, mental illness will directly impact roughly 20% of people at some point in time in their life (though some stats show this as high as 25%). Relationships involve two people, so according to my math 40%-50% of couples will deal with a mental illness at some point in time, adding an additional layer of challenge to the normal trials and tribulations relationships go through.

Impacts on Relationships

Stats from counselors indicate that more than 80% of couples who come in for counseling show signs of mental illness (predominantly in the form of anxiety or depression). This is not surprising, as the nature of mental illnesses often break down the very characteristics required for a strong, healthy relationship. They can impact a persons ability to feel love and affection, while also making it harder to cope with the regular stresses of a relationship and day to day life. This in turn puts additional stress on the relationship.

When a relationship is struggling and there is the presence of something like depression and/or anxiety, a question that can be asked is “does the mental illness contribute to the relationship issues, or do the relationship issues lead to the mental illness”. Honestly, that’s a valid question. But I would argue that the answer doesn’t really matter. Allow me to explain…

depression vs. Depression

We all have had bad days and days that we feel depressed. When you’re depressed, you’re generally feeling down, or in a funk. You probably feel listless and a bit tired, and you really don’t want to do much. Everyone has days like that, and they are usually triggered by something that has happened.

When I first heard about depression, I thought this is what people were talking about. As a result, I didn’t understand what the big deal was. After all, feeling depressed is a normal thing that everyone experiences. In my mind depressed people just needed to cheer up, and they would feel better soon enough.

The reality of depression isn’t so simple. Depression as an illness (also known as clinical depression or a major depressive episode) is different. It may start the same as the “normal” funks that people go through, and that’s probably a big part of why most people don’t get help for it. I suspect that many sufferers think it’s just something they can wait out. Or they think they are feeling “down” because of something in their life, and if they just changed that thing they would start to feel better. But as time goes by it just deepens and worsens. Clinical depression is only partially understood, but it causes changes in brain chemistry that can make it very difficult for people to get out without help.

In a similar fashion everyone experiences anxiety from time to time, but when anxiety becomes a common part of daily life then anxiety may be a disorder. I recently wrote on the impacts of stress on relationships. People with anxiety disorders are constantly dealing with elevated levels of stress. The symptoms of anxiety disorders are very similar to those of depression, and these extended periods of stress often result in anxiety disorders causing depression.

Trusting Emotions

Who are you? What makes you “you”? Some people talk about the separation between the body and the soul, and the idea is usually that the soul is the essence of what makes you who you are. It’s your thoughts, feelings, emotions and memories. These are what make us who we are, and what makes us human.

That’s a problem with changes to moods and emotions. It’s easy to see these things as “who we are”, or “how we truly feel” about things. But what if we can’t trust them?

One problem about moods, feelings and emotions is that they are affected by our mental state. At some level we know this happens. I suspect everyone would admit that they have had days where they are frustrated and irritable, and as a result inadvertently lashed out at someone (displacing anger and frustration from something else).

With mental health issues such as depression or anxiety, these “bad days” can become the norm. Moods change and emotions change.

Some of the main symptoms are irritability and bouts of anger. Difficulty sleeping (which likely contributes to irritability and emotional volatility). There’s also tiredness and a lack of energy, a feeling of hopelessness or being trapped, and issues dealing with stress.

Impacts on Relationships

Anxiety and Depression can be devastating for the person who is suffering from them. But they also take a considerable toll for both members of a relationship.

For the person who is suffering, the illness can break down feelings of love, and lead them to question whether or not they actually do love their partner. We are taught to trust our feelings. So when the “feeling” isn’t there, it’s easy to conclude that the reason is because the love has broken down. Often the affected person doesn’t understand why the feelings are gone. They may not be able to identify why they don’t feel affection any more. They may want to, and they may mourn the loss. But because of the chemical changes in their brain, they are unable to feel for their partner.

Ironically, although they find it hard to maintain feelings of long term love they are still able to feel the oxytocin fueled feelings of “new love” – which can act as “proof” or validation that something was wrong with the initial relationship. Research on depression shows that someone suffering from depression has an increased probability of having an affair, as a way of trying to fill the feelings of emptiness inside and “feel alive” again.

For the partner who isn’t suffering, it can be difficult to watch the person you love withdraw. There is a sense of walking on eggshells, as you aren’t sure what to do to help. And the relationship often becomes characterized by cycles of withdrawal and anger. It causes immense stress, and often the “healthy” partner ends up falling into a depression themselves.

There are a lot of books on depression and how it impacts people, but for a look at the ways depression can impact relationships I recommend reading Depression Fallout by Anne Sheffield. She has lived both sides of depression, and has some valuable insights into it.

Making Decisions

Earlier I said it didn’t matter whether a relationship is damaged by a mental illness or the whether the depression was caused by relationship issues. This is because most literature on illnesses like depression say that you should never make significant life choices (such as changes in jobs and relationships) while depressed because of the way illnesses can impact feelings of love and closeness.

When feelings and emotions are impaired, making significant decisions is similar to getting behind the wheel of a car while drunk. You may “get by” safely. But you may also do significant damage, to both yourself, your loved ones and your future. It’s important to try to address the illness first.

Mental illnesses such as depression and anxiety can be treated effectively, but unfortunately only around half of the people dealing with a mental illness ever seek help.

If you are having problems in your relationship, and struggling with putting in the effort needed to turn things around because you believe things will never get better, keep in mind that it may not just be an issue with the relationship. Especially if you are having a hard time pinpointing what is “wrong” with the relationship, it may be a sign of something else.

If so, talk to your doctor and tell them exactly how you are feeling. You might just be able to save your relationship, or prevent it from breaking down unnecessarily.

Coping with Stress in Relationships

Posted in Anxiety, Avoidance, Communication Issues, Conflict, couples, Depression, Love, Marriage, Relationship Help, Relationships, Stress by

stress

Sunday nights are usually family movie night in my household, and this past weekend we watched Angel in the Home (aka Foster).

The movie was sweet, but also dealt with a fairly dark topic. It’s about a couple who have experienced a tragedy in the past, and they are unable to conceive. They decide to foster a child who is wise beyond his years, and in the process of fitting this child into their lives they realize that their relationship has broken down, and they learn to rebuild the love that has been lost. It had some pretty powerful moments, and I think presented an honest look at the breakdown of love.

Watching the movie tied in to some of the things I’ve been thinking about lately. Namely the idea that stress (either in the form of a single traumatic event or extended periods of stress) will damage and can potentially destroy relationships.

Stress in Relationships

When I was younger I remember hearing about a local family whose child was killed in an accident, and how the tragedy caused the couple to split apart. I didn’t understand it at the time. There were other children in the family, and in my mind the other children would need their parents even more after the loss. I also thought that as a couple, one of the biggest roles we play is to be there for each other. Couples are supposed to be safe havens for each other, where no matter what the world throws at them, they will always be there for each other.

Naively I thought that a tragedy like that would be a time that the couple would depend upon each other even more, and that somehow it would bring a couple closer together. But all the evidence shows that is not the case.

It doesn’t even have to be a specific tragedy. Even without a specific trigger, extended periods of stress commonly cause relationships to break down. An article on stress in relationships describes this as follows:

When you are stressed you can become less-than-careful with the person you love. You concentrate on your own situation and forget how it affects your partner. Soon you have a vast gulf in understanding, and ultimately this could lead to the breakdown of the relationship.

The Stress Management Society’s relationship experts have seen stress cause divorce. Their advice is to make your relationship a priority.

Only The Strong Survive?

What does it mean when stress causes a relationship to break down? Is that perhaps a reflection on the relationship itself? Maybe it just means the couple wasn’t “meant to be”, or their love wasn’t strong enough to survive.

Any longtime readers know that I don’t believe in “meant to be”. I think life gives us opportunities for things, and it’s up to us to determine what we want to do with those opportunities. We can make the most of them, or we can squander them.

But even for couples with strong “couples skills” that are doing their best at focusing on the relationship, extreme stress can be a killer:

It would nice to think that the stronger the relationship is, the more likely it will survive if one of both partners is suffering from the effects of severe stress, but sadly the reality is very different. A study carried out by Neff, L.A. and Karney in 2009 and published in the Journal of Personality and Social Psychology found that relationships exposed to high levels of stress over a long period of time faltered, irrespective of how good they were.

Even when each person had good relationship skills, exposure to stress changed their perception of the relationship. Ultimately, this led to a breakdown in communication, anxiety, arguments, and all kinds of other relationship problems.

One important thing to note is that it doesn’t matter what the actual source of the stress is. The stress may be completely external to the relationship, and it is still liable to spill over into the relationship.

In discussing the same 2009 study, Dr. John Grohol states that in times of stress:

In times of stress we are more likely to see the relationship as being negative, not realizing the impact the stress is having in the validity of our evaluation — it colors our perception of the relationship itself. Remove the stress, and people’s positive relationship skills can once again — and usually do — take over.
The take-away for couples is simple — each individual needs to learn to deal with stress in positive ways outside of the relationship (through activities to minimize the buildup of stress in the first place, regular exercise, and other stress-relief activities). No matter how well you function in everyday life, all the skills in the world may go to hell in a hand-basket when stressed out.

The Stress Curve

We all manage stress differently. Some people have a higher tolerance level for stress than others, but no matter where your tolerance level lies we all have a point that it starts to take a toll.
Look at the following “stress chart”:

stress-curve

We may have different thresholds, but no matter where your threshold is there are physiological affects once you have hit it. Exhaustion, irritability, anger, and eventually breakdown.

I’m sure we’ve all experienced this on some scale. Maybe it’s a hard day at work, a struggle with the kids, or even a bad experience while driving. Whatever it is, the stress of the situation has put us near or past our threshold line, and as a result we are irritable.

Who do we take it out on? Interestingly, we can usually “keep it together” when we need to such as at work or in a public setting. Instead it’s at home that our frustrations come out, so the person on the receiving end is often our partner or our children. Maybe they do something to set us off and our response is out of proportion with what they have done. Maybe they don’t even do anything.

Psychologists say we do this at home because it is there that we can let our defenses down. It is our place of safety. But as a result, we are taking out our frustrations on the people we are supposed to love the most.

Stress and Intimacy

One of the side effects of stress is that it breaks down intimacy. It’s important to understand this link, because often a breakdown of intimacy is seen as a sign of issues in the relationship. From the article above:

When life gets tough, stress can cause communication to break down and intimacy levels to suffer. Stress can also affect our libido and, unfortunately, stress and sex drive issues may eventually cause a relationship meltdown, particularly if neither partner is willing to address the issue. So before your relationship hits the buffers due to chronic stress, it is essential that you understand the link between stress and relationship problems.

When one partner is suffering from the effects of extreme stress, a diminished sex drive can be the end result. No two people are the same, but men and women often react differently to stress. Women are more likely to lose their desire to have sex when stressed, but chronic stress is just as likely to affect the male libido, too. And when one partner is continually being given the cold shoulder in bed, it will not be long before the relationship begins to suffer.

Dealing with Stress

Due to the effects of stress on relationship, it seems obvious that in order to preserve the health of a relationship a couple has to pay attention to their levels of stress.

At their core relationships are based on empathy, and stress breaks that down. So when experiencing stress it’s very important not to lose sight of the relationship. It’s very easy to get caught up in how the stress affects you and makes you feel, and lose sight of your partner – their needs and how the stress is affecting them.

Highly stressful situations should be avoided where possible. However it’s not always possible to change stress levels, so it’s also important for a couple to try and develop mechanisms for dealing with stress (both individually and as a couple).

No matter what is happening, it’s important that communication remains part of the relationship. Stressful times and situations often can’t be avoided, so keeping communication strong is the key to surviving difficult times.

Once communication breaks down, the relationship often follows.

Who’s Responsibility is Love?

Posted in Communication, Conflict, couples, Love, Marriage, Relationship Help, Relationships by

Holding-on-to-a-Relationship

Recently I’ve talked a bit about losing the spark. Losing the spark is all too common in long term relationships. Due to any number of reasons, over time many couples get to a point where they still love the person, but they are no longer IN love.

I recently read a blog written by a woman who “lost the spark” in her marriage. She ended up having an affair, and was in the process of a divorce. Interestingly her husband still wanted things to work out, but she didn’t. She had an affair. To her this act was proof that something was wrong in her relationship, and after that her heart wasn’t in her marriage anymore. She wasn’t interested in rebuilding.

Now, I don’t know anything about her situation other than what she wrote. Maybe the relationship was terrible. Maybe she didn’t understand what love really is, and as a result was disappointed in her marriage. Maybe there were other issues such as addictions, mental health or abuse. Who knows.

The only thing I do know is that if her heart wasn’t in rebuilding, then any efforts to rebuild were doomed to failure before they even began. Relationships require effort. If you don’t truly WANT it, you will never be willing to compromise and put in the effort required to be happy. As they say, garbage in, garbage out. If you don’t put effort in, then you shouldn’t be surprised if things don’t work out very well.

But this story and others like it got me thinking:

Who’s responsibility is it to maintain feelings of love? And what do you do if those feelings fade?

Holding On To Love

One of the mistakes I think many people make is the belief that love is something you “feel”. Something that’s either there, or it’s not. Seen this way, love is a passive thing, or something you receive.

I don’t think love should ever be passive. And the feeling of being “in love” is only a small part of love. When you think of love as a feeling or something you just receive, you all but ensure that love will fail. You need to actively work to maintain love, or over time that “feeling” goes away.

Maintaining these feelings of being in love is the responsibility of each of us. Love requires effort on the part of both people. It is not your partners responsibility to keep you feeling “in love”.

Yes, your partner should treat you well. They should show you affection and make you feel valued and loved. And those actions make you more likely to return gestures of love and affection, after all, we all like to feel valued and appreciated.

But love isn’t just something you receive. Ultimately your feelings for your partner are YOUR responsibility. And in order to maintain love, these feelings need to be nurtured.

It is up to you to make your partner a priority in your thoughts and in your life. It is up to you to value and appreciate your partner. It’s up to you to focus on the positives in your life together instead of the negatives.

If you don’t and the feelings of being “in love” start to fade? Well, that’s as much your fault as it is your partners (probably more actually).

holdingOnIsTough

Focus on Each Other

To keep love strong you have to focus on each other, and focus on the positives.

I’m not suggesting you ignore the negatives. Perfection doesn’t exist. Everyone has flaws, and everyone makes mistakes. It’s important to ensure you are communicating about those and not ignoring them, but you also need to accept them and not allow anger or resentment to poison your relationship.

Look at the good things both in your life together and about your partner them self. What are the thing that make them who they are to you? What are the traits that you love? Personality, intelligence, compassion, quirks. Whatever they are make sure they are about your partner as a person.

From a guys perspective, the absolute LAST thing you want to hear is about how great a provider you are, or how great a father you are to the kids. If that’s all you can think of you may as well just ask us to stand up and then repeatedly kick us in the groin – because that’s how it feels. Yeah, it’s important that we are good at those things. But that’s not what we want.

There’s a stereotype of (shallow) guys wanting a woman because she’s young and hot; and (shallow) women being gold diggers and wanting men for their bank account. Women don’t want to feel like a receptacle for sperm? Well men don’t want to feel like you are only there for the utility we provide.

We ALL want to feel valued for who we are.

Always Do Your Best

In the blog I read, the woman gave up on her marriage. When a relationship has negative momentum, it is easy to get caught up in that negativity and feel that things will never get better.

I’m a cheerleader for long-term relationships, and I think that short of abusive situations most relationship can be not only saved, but can be amazing. Yes people change, but part of relationships is growing and changing together.

There is no “magic person” out there who everything would be perfect with. Love isn’t just received. The success or failure of a relationship is up to both people and what they put in to the relationship – not just what they are getting out of it.

Sometimes things don’t work out though, and that’s fine. At the end of the day the most important thing is to be able to truly tell yourself that you tried. That you put yourself 100% into it and you did your best.

TryYourBest

It’s Not About The Sex

Posted in Communication, Communication Issues, Conflict, Happiness, Love, Marriage, Passion, Relationships, Sex by

holding-hands-1

I read a number of relationship blogs, and a while back I ran across something written by a woman commenting she didn’t want to just be a “receptacle for her partners sperm”. I have to admit, it made me laugh. It was kind of crude, but funny. And it got across the point of what she felt her role had been reduced to in the relationship.

I recently read another blog by someone talking about what she wants in a man. It was something along the lines of wanting a man who will love her for who she is. For her mind and her soul, being someone who would be willing to support her and grow with her, and not just want her for sex or her body.

I agree. Any man worth being with should want her for all of her, and want to be there for all of her. But guess what? He’ll still want her physically, and he’ll still want sex. And that should never be a bad thing. Actually, she would probably be upset if he didn’t want her.

Reading other blogs, this sentiment seems fairly common. There seem to be lots of women out there feeling some variation on the receptacle idea.

Somehow, somewhere along the way sex seems to go from being this special thing a couple shares that happens to feel good to almost being something bad. It seems to have become a chore or a duty for many women.

If that’s the case, it seems clear that there is some sort of a disconnect between how men and women are expressing our sexual needs as well as our understanding each of other.

Generally I don’t buy into gender differences. I think there are a lot of guys out there with “female” traits and vice versa. But maybe this is one area where we ARE fundamentally different. After all, if you think of the very act – we experience it in a completely different way. I know how it feels as a guy, but as a woman? I have no clue, and never will.

I’ve written in the past about the benefits sex has for a relationship, so I won’t rehash them here.

But here are a few facts:

  • Sex provides many benefits to a relationship
  • Sex drives between partners vary, and are not constant over time
  • Sexual problems can spill over into the rest of the relationship
  • Sexual issues are cited among the leading causes of divorce

How is it that something that should bring us together drives us apart? Some guys may be jerks, but I think most truly do care. So how can any guy make their partner feel like a receptacle for sperm?

Speaking Different Languages

My thought, maybe we just don’t understand each other. And maybe if we can understand each other better we can start to break down these walls of resentment that take what should be a special act and turn it into a cause of conflict. I don’t pretend to represent all guys here, but these my thoughts on the subject…

Sex is not about sex.

Huh? What?

Let me explain…

Who do you have sex with? Random strangers? Unlikely. Your parents? If so, first – too much information. Second, ewww. Your buddies? Some people have “friends with benefits”, but generally that’s because they are not in a relationship and are looking for a regular outlet. In that case, yeah, I guess it’s about the act. But it still has a tendency to run into complications.

No, generally it’s reserved for a couple in a relationship. Why? And why is it that having sex with someone else while in a relationship is often defined as an affair, instead of having dinner with someone else or going for coffee with them? (Incidentally, I think it’s a huge misconception when people draw the line for affairs at sex. The line for affairs should be drawn LONG before that, and could potentially be extended to something as “simple” as dinner. But that’s a topic for another day).

No, sex is clearly different. There’s something special about it. But what?

Being Naked

Years ago one of my buddies caught me off guard when he started talking about his girlfriend and how beautiful and sexy she was when he saw her naked. There are all sorts of stereotypes of guys talking in the locker room about their “conquests”, or constantly talking about women. Maybe it’s just my peer group but we REALLY don’t do that, so it was a bit disconcerting to me when he mentioned this.

First, there’s the unwritten bro-code. You don’t look at or think about a buddies girlfriend/wife/whatever in a sexual way. That’s just not cool. So having him talk about her naked was awkward, as of course it meant my mind instantly imagined her naked.

Ahh!!! Brain what are you doing? Noooooo!!!

As my traitorous brain was processing these unwanted images, I was also thinking “dude, ummm, your girlfriend’s really not that attractive” (I didn’t say that of course). Everyone has their preferences, but for me? Even trying to be objective she didn’t do much for me.

But here’s a secret about sex and desire. Being sexy and beautiful has very little to do with your physical appearance – it’s mostly mental. Is it only young attractive people who desire each other? No (at least, it shouldn’t be).

Being naked with someone you love isn’t about admiring their “naughty bits”. It’s about vulnerability. You are being open with each other. It’s about safety, closeness and trust.

For years I thought sex was about sex. But it’s not. It’s about that feeling, that sense of complete vulnerability and openness. That feeling is intoxicating, and arousing, and will likely lead to sex. But I don’t think it’s the sex that we want, it’s the sense of connection.

The physical act is just insert A into B. The emotional act is one of wanting to connect with and give pleasure to someone you love in a way that is only shared by the two of you.

Because of this I actually believe sex in a long term committed relationship can be better than any other sex. “New love” may have sex more frequently, but it’s more lust than love at that point.

love

Different Drives

Young guys may hope they will be having sex all the time. As you get a bit older, you realize that it doesn’t work that way. It doesn’t mean you wouldn’t be happy to be having sex more frequently, but sex is just part of the relationship and the relationship is more important.

Drives fluctuate. It may be frustrating at times, but we get that. What really matters is that we feel valued, and feel as though our needs in the relationship still matter. There has to be a middle ground where the lower drive person isn’t constantly being pressured, but the higher drive person isn’t left feeling unfulfilled.

If you say no one day, that’s fine. But when one person is consistently rejecting the other and shutting them down sexually then there is a problem.

For anyone who isn’t having sex with some regularity, I ask you this – what is the general level of non-sexual touching and affection like in the relationship. If sex isn’t happening, I’ll guess affection is at a shortage too. How about communication? How easy is it to talk to your partner? Can you tell them anything? Do you? When you are unhappy in parts of your relationship do you tell them? Or do you hold things in? Do you still tell them that you love them?

When there is limited to no sex, the affection and communication has also usually broken down. If affection and communication were still there, the lack of sex would probably be bearable. But then, if the affection and communication were there, chances are the sex would be too. They go together. Sex is simply the natural extension of that affection and communication.

As such, sex is about much more than the physical act. It is symbolic of all the closeness and affection that makes a couple a couple.

A Symbol of the Relationship

Guys see sex as symbolic of the relationship, and because of this a lack of sex can REALLY start to mess with them.

First, they start to question themselves:

  • Is there something wrong with me?
  • I desire my partner, what is wrong? Am I terrible at sex?
  • Does my partner no longer find me attractive?
  • Does my partner not desire me?

There’s a good chance that the lack of sex is at least partially because their partner isn’t feeling good about themselves. But this lack of sex results in both people feeling bad about themselves, and can start a downward spiral of negative momentum.

If the problem persists for any length of time, guys start to question the relationship itself:

  • The person I committed to won’t touch me, do they not care about me anymore?
  • Do they not love me?
  • Is our relationship failing?
  • My needs are being ignored here, what about me? Don’t my needs matter?

At this point, the sexual drought is spilling over and affecting the rest of the relationships. Chances are you got here due to poor communication. Unfortunately improved communication is what you need to get out, as over time this will do considerable damage threatening the relationship itself.

People say that they don’t want to be bothered for sex. But someone pestering you for sex isn’t a problem. It becomes a problem when they have stopped asking, because when that happens resentment has set in and they have given up hope.

All About Sex

I opened with the idea that guys seem to be making women feel like they are only wanted for their bodies, and that things are “all about sex”.

I’m pretty sure that’s not the intent. Making your partner feel that way is simply going to cause any sexual rift to deepen, and that’s not something anyone wants. So why in the world do guys do it?

Here’s my theory:

One of the biggest issues that couples face is they get to a point where they feel they have lost “the spark”. They feel like roommates, and maybe feel taken for granted. They no longer feel special when they are around their partner. And likely they ARE being taken for granted somewhat. It’s easy to get caught up in day to day life and let the relationship suffer, but it doesn’t mean someone loves their partner any less.

I think this is the stage where some people start to resent sex.

For guys, sex is symbolic of the relationship. They need it on a fairly regular basis (“regular” being different from person to person) in order to feel that things are alright. But without enough focus on each other, to the woman it starts to feel as though all they are wanted for is sex. After all, if you aren’t taking time to nurture the relationship (which is usually the fault of both members) but still want sex, then it does start to seem like you are roommates who happen to have sex sometime. No one wants that.

I’ve heard it said that women need connection for sex, and men need sex for connection. I don’t think that’s quite accurate. Instead, I think maybe for women sex goes along with connection while for men sex is symbolic of connection. But even for the guys it’s not actually about sex. It’s still about connection.

I think maybe men and women are both actually looking for the same thing. We both want connection, and to feel valued in the relationship. We are just speaking different languages, and becoming resentful as a result.

Keeping Love Alive

The worst feeling in a relationship is the sense that you have become just roommates, and the sense of being lovers is gone. When this happens, men often seem to think that sex is the way to rebuild the connection, while women want the connection before the sex.

Both approaches are probably wrong. Sex without connection will feel devaluing for both parties. But going long periods without sex while trying to rebuild connection will undermine your ability to rebuild connection. The relationship has to be the focus, but sex needs to be included as part of that.

For any ladies out there who are feeling like they are just wanted for sex, chances are your partner is not just looking for the act (alright, maybe sometimes but not usually). Instead he’s looking for everything it means to him. He’s looking for connection, and a feeling of closeness. He doesn’t want just anyone, and he’s not looking for a repository for his sperm. He wants YOU. He’s looking for feeling loved, and valued by you.

And he sees sex as a way of expressing all of that.

I don’t know if this makes any sense, or helps anything. But to any ladies out there who are feeling used solely for their bodies, please be open to the possibility that there is a lot more to us than just that.

You may drive us crazy sometimes (just as we do to you). But we do love you for who you are. We love your personality, your quirks. The way you can make us laugh and how just thinking about you sometimes can bring a smile to our faces. We want to be there for you emotionally as best we can (which admittedly isn’t always the way you want). And we do want to grow with you and have a life with you. We just need sex to be a part of it.

Losing the Spark

Posted in Communication, Conflict, couples, Depression, Family, Happiness, Hope, Life, Love, Marriage, Passion, Relationship Help, Relationships, Romance by

dimmingflame

I spend my days in the world of business, and increasingly I see parallels between what it takes to succeed in business and what it takes to succeed in long term relationships (and life in general actually).

Two of the central concepts in business are Operations and Projects. Any business has *something* that they do, and the operational side of a business is the day to day tasks that allow the business to function in the here and now. This is the stuff that keeps money coming in, and sometimes you’ll hear this referred to as the things a business needs to do to “keep the lights on”.

A business can’t only worry about today though. They also need to keep their eye on the future and plan where they want to be tomorrow. See, even if they have a great business, markets change. New products appear (potentially reducing interest in existing ones) and new competitors appear with fresh ideas and approaches.

In addition to worrying about today, businesses have at least part of their energy and resources dedicated to ensuring there is a tomorrow. At the very least, they need to monitor the ongoing health of the business. This side of business where there is long term visioning is referred to as projects.

Operations may keep a business running and alive today, but the future still matters. A business needs to grow, or at least ensure that they aren’t becoming obsolete. It can be tough balancing both of these things, but it’s necessary to stay alive.

Those who don’t balance the present and the future tend to fail.

The Operations of Relationships

Think of the progression of a relationship.

The early days of relationships are all about building. You meet, and spend time together learning each other. It’s exciting, and it’s new. When you get together it’s an event. Even if all you do is rent a movie or watch some TV, you still made plans to get together. Think of this as your “business start-up”.

Then the relationship gets to another level, and you move in together or get married (and then move in together). What happens? We are no longer building the relationship, we have already built it. We know each other, and although there is still more to learn the pace at which this happens slows considerably.

We now start worrying about day to day life. Our “planned” time together gets taken up with things like grocery shopping, laundry and dishes. Then maybe we have kids, and for a number of years they become the priority. Life becomes all about feeing and changing the baby. It’s about teaching them, raising them. Helping with homework, and shipping the kids off to various events.

These things are all important, and we have to do them. And hey, maybe we even enjoy doing them. But all the while the energy we were once expending on our partner and our relationship is slowly diminishing.

If you talk to couples who are having problems, one of the biggest issues they face is they get to a point where they feel they have lost “the spark”. When this happens, couples will often say things like “they feel like roommates”, or “they feel taken for granted”.

I think this is the biggest killer of relationship, but what exactly is it that has happened here?

The couple has gotten caught up in “operations”. They have lost sight of the future (the fact that they need to have one). They aren’t monitoring the health of the relationship.

Instead, they are simply living life day to day, doing the things to keep the lights on. They haven’t focused on each other enough and spent enough time growing the relationships – or even just ensuring that they aren’t falling apart.

Part of it is “comfort”. Life gets busy, and when you *know* that the other person will be there it’s easy to let them slide. After all, when all the chores are done and the kids have been put to bed both of you are often tired. But over time this takes a considerable toll.

Some couples wake up one day and realize they no longer know the person sleeping next to them. And chances are both of them have a bit of resentment and a sense of loss for where they once were, and what they have become.

Look at your interactions with your partner. Look at the hours you spend together. How much of it is actually focused on them? How much time are you investing in being a couple? Now look at how much of it is time where you simply happen to be occupying the same space, but you are really focused on the kids, the chores, whatever.

Yes, all the “stuff” of day to day life has to happen. But you need to nurture the relationship too.

Signs of Distress

In long term relationships, I think all couples go through some sort of variation on “losing the spark”. Eventually we realize we have got caught up in running a household and raising a family (the world of operations), and we have lost sight of each other as a couple.

What matters is how far things are gone before we really notice, and what we do about it.

People talk about how communication forms the foundation for any relationship, and that becomes especially true when we recognize problems. People are different, so often one person will be the first to really notice “a problem”.

When this happens the biggest mistake people can make is to do nothing.

From reading books and other blogs, often women are the first to get the sense that something has gone wrong (us guys tend to be oblivious). It’s not always women noticing first, and the relationship may not even be a woman and a man – but let’s assume it is for this example.

She notices *something* has gone wrong by realizing that she isn’t really happy.

Maybe she says something to her partner, but he doesn’t get it. He hears her, but doesn’t understand. He thinks, “I love you, I’m providing for my family and I’m a good parent, I don’t understand what the problem is. I’m being a good partner here.”

He is stuck in the world of operations. Those things are important for keeping the relationship going, but not for keeping it ALIVE.

When she says something another response is to get defensive. Having his partner say “I’m not happy here” become misinterpreted, and in his head it becomes “you aren’t a good partner” causing him to start to withdraw (hey, we are emotional creatures and can be a bit sensitive sometimes).

A worse situation is when she doesn’t say anything at all. Rather, she pretends she’s happy and tries figuring out what is wrong on her own. All the while resentment towards her partner is growing, and he doesn’t even know anything is wrong.

Actually guys may be dumb, but we’re not stupid (mostly). So he has picked up on the fact that something is wrong, but he thinks it’s just a phase that will pass, or he completely misreads the severity of things. After all, they’re a couple and they’re committed to a life together, right?

Hah. Unfortunately life isn’t that simple.

Accepting a Problem

When it comes to relationships people REALLY don’t like to accept the existence of problems, so they deny it for as long as they possibly can. People are stubborn, and our natural response to things is to look for things to blame reasons, and we really don’t like change.

Eventually though, we accept that there’s some kind of problem.

I once read that most couples get to a counselor about 2 years later than they should have, and I believe it.

For the person who “caught on” late, they’re hurt and a little scared, so they do what they can to try and make things better. But by now the relationship is caught up in the resentment that comes with negative momentum, so there is a risk that the partner who noticed things first has withdrawn from the relationship, and ignores the efforts to improve things. They think it feels forced, and not genuine.

The couple is now in a downward spiral that does not have a happy ending unless they can both buy in that they want things to improve. And if they do, they need to realize that yeah, things will seem a bit forced at first – but that doesn’t make it any less real.

Digging Out

A LOT of relationships fail at this point. And a lot more stay together, accepting the “truth” that this is normal and long term relationships are simply doomed to a loss of love. Some are fine with a somewhat happy existence, and others stay together in name only – basically living separate lives.

I think there’s more to life than that. I think your relationship should be a source of joy. You should WANT to spent time with your partner whenever you can. After a long day at work, you should look forward to getting home and seeing their face. You should want to share experiences with them. And no matter how long you have been together, nothing should feel as good as being with your partner, holding each other and knowing you’ll never let each other go.

To get back to that spot, you need to focus on the relationship. Day to day life will always be there, but that can’t be your only interactions. You can’t use that as an excuse to not nurture the relationship.

Like a business that monitors it’s day to day health while having a plan for the future, the relationship HAS to become a priority. You need time focused on each other. You need to not only maintain the relationship, but build it.

Do things together.

I don’t think couples intentionally take each other for granted. Most couples will SAY “of course the relationship is a priority. Of course my partner is a priority”.

But actions speak louder than words.

Think back to my earlier question:

Look at your interactions with your partner. Look at the hours you spend together. How much of it is actually focused on them? How much time are you investing in being a couple?

Now ask yourself how much time you think you should be spending on being a couple. Everything needs some sort of sustenance and maintenance to survive, and relationships are no different in this regard.

If you feel the spark has been lost, rest assured that you aren’t alone. Many, many couples go through the same thing. But as long as there is still a flicker, no matter how faint, you can rebuild a flame.

But it’s up to you to do it. If your relationship is a priority, don’t let that only be in words. Back your words with action, and focus on it again. And this time, don’t let it go.

Momentum Shifts

Posted in Affairs, Blaming, Communication, Conflict, couples, Happiness, Hope, Love, Marriage, Relationship Help, Relationships by

Momentum

Momentum is defined as:

“the strength or force that something has when it’s moving”

Looked at this way momentum is often thought of in terms of a physical object, but physical objects aren’t the only things that can have momentum.

Momentum is also found in the world of sports. Take basketball (since that’s what I know best):

Maybe a player hits a few shots, then makes a great defensive play. Next thing you know the game is coming easily and the player (or team) is “in a zone”, confidence builds and everything seems to be working. In this case momentum is more like a feeling or an energy; and this energy can be seen through body language. When things are going well players are loose, carefree, and seem to be having fun. It can’t really be quantified, but anyone who has felt it or even just witnessed it knows it real.

One thing about momentum though, you can’t always control it and it’s not always positive. Just as positive momentum can build, players or teams can go cold and the momentum can shift. Sometimes a team appears to have a game well in hand, and then something happens. Maybe they start missing a few shots, or have some defensive lapses. At first it’s not a big deal as they still have the lead. But as the game becomes closer the energy starts to shift, and instead of playing freely players start to tighten up. Doubt starts to creep in and they start to rush. The opponent senses the shift, as do the fans.

When this happens a coach will often call a timeout to give the team a bit of a pep talk and try to prevent the negative momentum from building any further. See, momentum in this sense comes down a lot to confidence and belief. It is a form of energy visible largely through body language.

Momentum in Relationships

Relationships also have momentum. The early days of a relationship are often generally marked by a sense of positive momentum. The couple may just be getting to know each other, but they are relaxed, comfortable with each other and having fun.

Unfortunately just as there is positive momentum, there can also be negative momentum. And when you find yourself getting caught in negative momentum you can feel powerless to stop it.

The problem with negative momentum in relationships is that there is no coach to call a timeout and try to get things under control. Instead, this negative momentum can feed off itself and build, potentially spiraling out of control.

The Downward Spiral

I recently read an article by couples therapists Harville Hendrix and Helen LaKelly Hunt talking about how negative energy impacts relationships.

The therapists were a couple themselves, and as their own marriage was struggling they made an interesting discovery. Their discovery was that this negative momentum makes it very difficult to get out because people start to guard themselves, misinterpret things and look for offense even where none is intended.

As a result, even when partners are making attempts to improve the relationship and “make things better”, it often doesn’t work. People can become unable to recognize genuine love.

Harville ticks off the ways we deflect what we secretly crave: by devaluing praise; by assuming the other person is insincere; by criticizing the sender of a positive message for not getting it right, not doing it on time, or not doing it often enough; by not listening; or by feeling embarrassed.

For instance, there was the wife who told her husband she needed him to express more affection—then resisted his kisses and kind words because, she said, they didn’t feel genuine. Another husband admitted that when his wife offered verbal support, he shut down and didn’t respond. And when a new father took time off from work to help his exhausted wife with their twins, she refused to let him do his share.

“The common wisdom,” they write, “is that romantic relationships would stay happy if people did a better job of giving to each other. But that’s not what we’ve discovered. We’ve found that many people need to do a better job of receiving the gifts their partners are already offering. It’s surprising how often the compliments, appreciation and encouragement of a well-intentioned partner make no dent in the armor of an unhappy partner.

Ulterior Motives

When we are unhappy, we start to put up barriers, perpetuating our unhappiness and making it difficult for things to improve. One of the big problems is when we start looking for ulterior motives. If you are looking for hidden meanings and slights, you will always be able to find them.

This causes people to discount genuine attempts at improving and strengthening the relationship. People take the approach of “oh, he/she is only doing this because they want something”.

Yeah, they probably do want something. They want to make the relationship better. They want to see their partner smile again. They want to experience a loving relationship the way they once had. They want to be happy again as a couple. “Wanting something” doesn’t have to be a bad thing.

So they do their best to try to make things better, but they don’t know how. And when all their attempts at improving things are ignored or looked at suspiciously eventually they will give up.

That is when relationships die.

Loss of Hope

I’ve said before that I don’t think it’s ever too late. Sure, there are some cases where it’s best for everyone if a relationship ends. Often when relationships end I think that both people do still love each other. But that love is buried under layers of hurt and resentment, and it has gotten to the point where they don’t believe they will ever be happy again.

Consider the following:

suicide

It’s kind of a morbid thought, but I think the same thing happens in relationships. I don’t think anyone “wants” a divorce (alright, maybe some do but those are probably exceptions). They just want to be happy again, and they have lost hope that they will be able to.

Frequently when long term relationships fail, one or both members wish they could have made it work. And often long after the relationship has ended, people hold out hope that they will somehow be able to reconcile.

A buddy of mine ended up divorced after his wife walked out on him, and even after the divorce he wore his ring for 6 months hoping that somehow they could figure things out. Eventually he gave up and moved on with his life (only to have her come back wanting to patch things up after it was too late). Reading other blogs and comments sections, for the person who was dumped/scorned/left there is often a wish that things could be different, and they could be back together.

The failure of a long term relationship is not an easy thing, and the only people who seem to be unfazed by it are people who have already started a new relationship prior to ending the old one. Incidentally, those affair relationships are almost always doomed to failure. Stats say that 40-50% of first marriages fail (pretty depressing), but when you look at numbers on the affair relationships that cause marriages to end, the stats jump to around 80%.

Changing Perspective

I think people give up on their relationships too easily. Long term love isn’t always easy – you need to build it, and keep building it every day of your life.

Negative momentum can threaten to tear things down, so we need to find ways to recognize when it is happening, stop it and turn it around when it occurs.

We need to start opening ourselves up to genuine gestures of love, and stop looking for problems and issues. You will always be able to find things to be unhappy about if you are looking for them.

You get out of life what you put into it. It can be hard when you are unhappy, but you need to start focusing on the positive, and appreciating the things that are good. I’m sure there is a lot of good, but it can be hard to see when you are caught in negative momentum.

No matter what state your relationship is in, things can always get better. Things can always improve. But you need to open yourself up and allow love back in.

For any readers out there who have “been through the fires”, I would love to hear from you. What are some things that you have used to hold on and maintain your love when times were tough? Feel free to comment below or email me at thezombieshuffle@outlook.com

Learning to Love yourself

Posted in Anxiety, Avoidance, Depression, Happiness, Hope, Identity, Individuality, Life, Love, Relationship Help, Self-Improvement, Self-Love by

meditation-leaf

Of all the things you can do, loving yourself is perhaps the most important. It is probably THE key to happiness, affecting both personal happiness and happiness in a relationship. Unfortunately we don’t all love ourselves.

Over the last few posts I have been examining a lack of self-love, anxiety and depression with the help of my buddy Gandalf who has been down the rabbit hole of anxiety, depression and self-loathing. He struggled for years with self-love, and found that anxiety was central to his problem (as anxiety disorders break down the very fabric of what is needed for loving both yourself and those around you).

One important note about my buddy’s situation is that at the time he didn’t know he had a problem. For him, this was just how he was, how he behaved and how he viewed the world. It was horribly broken and unhealthy, but it wasn’t until he hit rock bottom and was able to get better that he was able to look back and see how much damage he was doing to both himself and those around him.

Over the last few posts I have talked about where my buddy’s lack of self love came from, and then how it affected him in day to day life. He was in a bad place emotionally and mentally, and had a number of negative and self-defeating mindsets.
Hopefully other people in a similar boat can learn from his situation and learn to love themselves either again or for the first time.

Facing the Mirror

One of the hardest parts of learning to love yourself is taking ownership of your issues. It’s very easy to blame other people or situations, and it’s easy to rationalize behavior. And when someone doesn’t love themselves, self-defeating mindsets are frequently the norm. It can be very difficult to turn things around, so I asked my buddy what his secret was.

That is an easy answer in theory, but DAMN difficult to put into practice. Simply put, I had to realize:

  1. there was a problem, and more importantly
  2. *I* was the problem.

Once you realize *you* are the problem, you now have nobody to blame but yourself. All the excuses, all the lies, all the daydreams and fantasies you comfort yourself with, the avoidance and coping mechanisms, all of it no longer works. And that is when you start on the path to recovery.

Hmmm, so no real shortcuts then?

No.

I want to clarify one item, and that is why I didn’t realize *I* was the problem. For me, I have always felt the hyper-active arousal and the anxiety that comes with it, so I thought that this is how I should normally feel and this is how other people feel too. After all, I’ve never felt anything else other than this, so I didn’t have a different state to compare it to. I didn’t know how I should really feel and I didn’t know what normal was, except that this was normal for me. So the connection between my behaviors and my anxiety never occurred to me until I was forced to confront these destructive behaviors and solve the root cause instead of using my coping mechanisms.

Sounds a lot like my buddy with sleep apnea, who is always exhausted but insists he is fine and that he isn’t tired (even while he’s nodding off when he’s supposed to be navigating). His point of reference is so messed up that he doesn’t know what it’s like to not be tired.

Yeah, it’s exactly like that. Being anxious had become my norm, so I didn’t realize how much damage I was doing to myself and the people around me that I cared about.

So your “secret” to getting better was to have all of your coping mechanisms fail? You’re saying you had to hit rock bottom before you would accept that you were your own problem, and it’s not until then that you stopped blaming your issues on others? You know, as secrets go, that kind of sucks.

Originally, I thought that I had lost everything when I got to this point, but that is not correct. That was the effect of what happened, not the cause. Being forced to abandon your comfort zone and forced to deal with reality on your own with no possibility of retreat caused me to confront the problem head on. I could no longer deny the problem; pretend it did not exist, or lie to myself thinking that it was somebody else’s fault. In essence, the coping mechanisms failed and I had to deal with the root cause.

Until this point, I had thought that it was everybody else’s problem rather than mine. This was a very logical conclusion because:

  1. hyper-arousal was normal for me
  2. I was scared of anything new
  3. I was self-centered (Narcissistic)
  4. I had a negative viewpoint of life

To me, I expected others to conform to my wishes and desires without having to conform to theirs. Yes, this is where entitlement came for me. I don’t know exactly where it came in, but eventually, I just had this mindset that others should conform to me instead of the other way around.

Because I was so scared of the real world, I ended up in my own fantasy world which I built up to be a comfort zone from reality. I won’t go into the details, as that’s irrelevant to the topic, but the point that I want to make is that this retreat into a fantasy world is normal for anxiety sufferers. The inability to deal with reality causes this retreat. For me, my retreat was into videogames.

I don’t advocate the use of coping mechanisms as I think they hurt more than help. This includes not only games and fantasies, but smoking and alcohol as well. Both have been shown to reduce anxiety temporarily, but the underlying root issues are still there, and the person hasn’t learned how to deal and confront them. It just prolongs the suffering, as games did for me.

rogers-paradox-478x500

Changing Mindsets

Once you accept that change is needed, and that it is in fact “you” that needs to change, the question becomes WHAT? What is it that needs to change?

Alright, remember how I said that there’s no secret to getting better? Well that’s not entirely true. Here’s the real secret:

Loving yourself is not about your weight, clothes, fitness level, job, relationship, or anything like that.

Sure, making improvements in all of those areas may help, but at their core those are all external items.

It’s like the saying about putting lipstick on a pig – changing those things may make someone feel better temporarily, but it doesn’t change the underlying issue. The temporary high will fade, and you won’t be any happier.

Real change needs to begin within.

love-yourself-15

A lack of self-love if normally accompanied by a number of negative mindsets, and it is those that need to change. Some of the most common are avoidance, all or nothing thinking and rumination (dwelling on the past):

For my buddy Gandalf, learning to love himself was all about changing mindsets.

Once I started seeing a psychologist we worked on three items simultaneously – self-esteem, anxiety, and negativity. Working on all three simultaneously really helped as each one is interlinked and I couldn’t just work on one and not the others.

When I worked on my self-esteem, I had to look at myself with my view, and then from other people’s view. After several sessions, it started to dawn on me that my negativity led to a distorted view of who I was. It also lead to the discovery of “The Critic”, or the little voice in my head that was always telling me that I was no good, or bad, or awful in everything that I tried to do. Once you discover that, you can now start to silence that voice and eventually, eliminate it.

I worked on negativity by writing down the first thought that came into my head about a situation and then examining why I thought like that. These are the automatic thoughts an anxiety suffer has. For example, when I sent an email, I’d expect to receive a reply within 15 minutes, and if I didn’t, I’d get anxious. I found out I had an automatic thought that if I didn’t get an email within 15 minutes, then the other person didn’t like me. What I didn’t realize at first is that this is only the first automatic thought in a series of thoughts that cascade down. I would then think that if that other person didn’t like me, then nobody likes me and that I will never be liked by anybody. This is the “All or nothing” cognitive distortion that anxiety suffers have.

There are others as well, and getting to the heart of them is like peeling the layer off of an onion. To deal with these cognitive distortions, I had to analyze each one and logically determine why it was not true. Once I did this, the automatic thoughts became less frequent and eventually stopped altogether. This also helped with silencing “The Critic” and with my anxiety.

Anxiety was the easiest and most difficult, to deal with. The cure is simple, I just had to face my fears. The problem was *everything* was scary. My psychologist had me expose myself to something I found scary, but not *that* scary. We made a list and evaluated items from 1 to 10 as to how scary it was to me and we started off at the low end of the scale (1 and 2) and then work my way up to the 9s and 10s. Every week I had to go and do at least one of them. The next week, we would talk about why I was scared and if my fears matched reality. It was this talking that helped reduce and eliminate the anxiety, because it lead to the method of logically analyzing and assessing how scared I should be in situations, and the same process used for negativity was used here too as the same automatic thoughts came up again.

There are situations I should still be scared of (like a bear chasing me), but most situations I shouldn’t be (like thinking about being chased by a bear in an upcoming camping trip). The realization that anxiety is all about future items that usually won’t come to pass significant diminished the power anxiety had over me.

One item needed for this is dedication. Without that, I wouldn’t have been able to see this through and continuously try to improve every week. I needed to put lots of effort into getting better, which is where hitting rock bottom helped. I knew the problem was me, and only I could make myself better.

I learned strategies to combat my anxiety instead of just coping with it. I needed to get to the root of my anxiety and fight it instead of cope with it by avoiding or controlling it.

Everything else fell into place after learning these simple strategies, like dominoes. The rest became easy, but still took effort. Things like exercising, eating healthy, sleeping for 7 to 8 hours a night, being more assertive, outgoing, and empathic to others was easier to accomplish once the foundation was built.

One last item is that mindfulness really helped quite the thoughts in my head, and it was the last piece of the puzzle. With that, I can now quiet the thoughts in my mind and relax almost on demand, which I thought was impossible just a short time ago.

So there you have it. The “secret” to love yourself you have to start to learn which behaviors and thinking patterns are toxic to you, so that you can recognize them and start to fight back against them. But secret doesn’t mean shortcut, and none of these things are easy. But they ARE worth it. No matter who you are, YOU are worth it.

self love

Life Without Self-Love – Part 2

Posted in Anger, Anxiety, Avoidance, Blaming, Depression, Happiness, Hope, Identity, Learned Helplessness, Love, Narcissism, Relationship Help, Relationships, Self-Improvement, Self-Love by

inner-peace

Of all the things you can do, loving yourself is perhaps the most important. It is probably THE key to happiness, affecting both personal happiness and happiness in a relationship. Unfortunately we don’t all love ourselves.

Over the next few posts I will be examining a lack of self-love, anxiety and depression with the help of my buddy Gandalf who has been down the rabbit hole of anxiety, depression and self-loathing. He struggled for years with self-love, and found that anxiety was central to his problem (as anxiety disorders break down the very fabric of what is needed for loving both yourself and those around you).

One important note about my buddy’s situation is that at the time he didn’t know he had a problem. For him, this was just how he was, how he behaved and how he viewed the world. It was horribly broken and unhealthy, but it wasn’t until he hit rock bottom and was able to get better that he was able to look back and see how much damage he was doing to both himself and those around him.

In my last post I talked about how the breakdown of self-love impacts day to day life. In this post, I want to focus on how it impacts relationships (like my last post, Gandalf’s thoughts and comments are in blue).

Selfish Love

In relationships, we all start out with a selfish approach. There is always something (or multiple things) we are hoping to get out of the relationship, and when looking for a prospective partner we are interested in finding someone who will meet our needs.

Over time though, for the relationship to succeed and/or flourish, it has to stop being about our own needs and wants. Although our partners are separate and distinct from us, their needs and wants have to be just as important as our own. We need to shift from thinking in terms of “me”, to “we”.

When someone doesn’t love themself this mental shift becomes a challenge, and often love continues to be all about you.

It was early in my therapy and my psychologist had me list out what I thought was the perfect partner. After going through that list with him he said one word that I’ll never forget. It was “selfish”.

My mindset at the time was that I wanted and needed loving, but I didn’t think that I needed to give any love back. It never even occurred to me that I should even give any love back. To me, my thinking was that it was their duty to give me love and that I didn’t have to return anything back because just the act of loving me should be enough for them.

There was no empathy for anybody else. My mind only focused on me. It is known as the Narcissus Paradox, where it appears that I would be thinking of others, but really, my mindset was only focused on me and my needs. I was nice only to the point of where I could get other people to show me affection. My thinking was only on how to get other people to show me love, and not on how to love other people.

This leads to passive aggressive behavior and giving people the silent treatment because I didn’t understand how to deal with conflict or how to get what I wanted from other people.

This focus on “me” is described by Daniel Smith (Monkey Mind: A Memoir of Anxiety) as follows:

An anxiety sufferer can feel as if he too is imprisoned in his own mind, but with the demonic twist that his mind can think of nothing but itself. Anxious thoughts are radically personal thoughts. Their central concern is what affects you, what threatens you, what you need, you regret, you dread, you fear.

Anxiety is a condition of near-total self-absorption, made only worse by the fact that the sufferer typically realizes that he is being self-absorbed and grieves over his sad inability to see past himself.

Relationship Impacts

For my buddy Gandalf, anxiety and a lack of self-love prevented him from being in any romantic relationships for a long time. He’s now in a much better place now, and is in the first real serious relationship of his life. While talking about relationships I asked if he knew “why” he had never been able to be in a relationship. I think his response speaks volumes on how anxiety and a lack of self-love can damage relationships.

For me, there were several factors that prevented me from getting into a romantic relationship:

  1. Fantasies. I didn’t know what being normal was, and that goes for relationships too. My expectations and reality were very far apart. There was no way that reality could match my fantasy, so I would always be disappointed
  2. Avoidance. I avoided anything that was scary, so I’d avoid talking to people. I couldn’t talk to others, unless it was about my interests, in which you just couldn’t shut me up. This all or nothing type of talking really turns people off of talking to you. I would never ask how the other person is doing. Basically I had no empathy for another person
  3. Expectations. I expected that I had to do nothing in a relationship, so I’d do no work in the relationship. Even if there was a woman that I was interested in, I expected her to do all the work, like introducing herself to me and, well, everything else in the relationship. I expected that she do all the work and that I had to do nothing. This came from the avoidance and learned helplessness behaviors, plus my sense of entitlement
  4. Negativity. Not much to say about this except that a negative perspective is not conducive to building a long term and lasting relationship. Also, the constant doubt and insecurity from the negativity didn’t help either
  5. Empathy. When trying to engage a woman in conversation, there was no emotional connection, or empathy, between myself and the woman. It would be just a complete and total physical attraction and the arousal response would take over.
  6. I was also always scanning the other person for emotional displays, but I would only focus on the ones that affected me and I’d usually place negative meanings to it (e.g. “She just yawned, therefore I must be boring her.”)

The end result is the lady would need to do all the work to start the relationship and keep it going. This is not only unrealistic, but the real question is why (would she)? Why would any lady put the time and effort into a guy who didn’t show affection back? This is where I was and why I never had success in relationships.

Even for friends and family relationships, some of the above played into those relationships too. Except I didn’t have the sexual fantasy, and without that, the other items became bearable enough to suppress my anxiety and actually form a friendship. Even then, it was hard.

I would never show who I really was because I hated, or loathed, myself. So I always changed and became what my friends wanted. It was not so much as showing facets of a diamond but burying the diamond in the ground and showing an amethyst instead.

I so desperately wanted to be accepted, receive affection, and be with others that I would suppress who I truly was. The real fear that I had was that if they saw the real me, they would reject me and I’d lose them. So, yeah, it was mostly fear of rejection and loss, and I felt this all the time.

I recently read that people who suffer from anxiety disorders cannot engage the pre-frontal cortex part of their brain, which is where the higher processing functions are (empathy, emotional regulation, etc.) This makes complete sense to me as this is what I felt.

Being with a friend or lover must feel comfortable, safe, secure, welcoming, and relaxed. When I was suffering from anxiety, I felt threatened, insecure, rejected, and stressed when I was with another person. This was all in my mind, as I was the one who made being with another person like this.

Once I changed my perception of being with people to be non-threatening and reduce my anxiety, then I was able to relax, feel comfortable around people and enjoy their presence.

I’m now thinking that anxiety and the related disorders are the number one killer of relationships. I have no proof, but anxiety is completely counter to the personality qualities needed for a long term stable relationship.

Reduction of Intimacy

One of the ways anxiety damages relationships is through the erosion of intimacy.

I found a great article describing how anxiety damages a person’s sex drive. The article states:

when you have anxiety, it’s not uncommon to also have a low libido. Your sex drive is directly affected by the way you feel, and anxiety is the type of condition that can make it hard to find your partner or the idea of lovemaking to be arousing.

Intimacy is one of the things that defines a relationship, so when sexual issues arise they tend to cause tension in other areas of the relationship. When you combine this with avoidance, you have an issue that can quickly grow out of hand, resulting in a growing dissatisfaction with the relationship.

If the anxious person doesn’t recognize that the sexual issues are a direct result of the anxiety, the anxious mind can read meaning into this that can lead to doubts about the relationship itself.

“I don’t feel attractive or attracted to my partner, what does that mean? Does that mean I don’t love him/her? Does that mean there is something wrong with the relationship?”

The Four Step Dance

My buddy Gandalf didn’t have experience with relationships until after he learned to address his anxiety and love himself, so instead of him I will turn to Daniel Smith to describes this pattern of how anxious thought damages relationships.

He describes this as follows:

  1. Mounting Uncertainty. Anxiety leads someone to question the feelings they have for their partner. Maybe it’s not actually love. Maybe it was just infatuation, desperation or loneliness. Maybe this relationships is not what they really want
  2. Withdrawl. Due to doubts about the relationship, you withdraw from the relationship emotionally, and stop putting any effort in. Or worse, you may become outright neglectful or hostile in a passive aggressive way of expressing unhappiness in the relationship.
  3. Blowback. The behavior displayed while withdrawing causes the relationship to start to break down. Arguments start, and the environment starts to become toxic for both partners
  4. Retreat. Realizing the damage that is being done, the anxious partner starts trying to repair the damage.

This process repeats, as the anxiety leads the relationship to continually go through cycles that do more and more damage to the relationships each time.

Healthy Love

My buddy Gandalf had it right when he said:

Being with a friend or lover must feel comfortable, safe, secure, welcoming, and relaxed.

Your relationship should be a safe haven. Sure, you will have your squabbles and your issues – nothing is ever perfect. But if you are in a committed relationship you should know that you will always be there for each other. You should know that your needs and wants in life are important to your partner (as theirs are to you), and that you will always work to get through things together. There is a level of peace and comfort that comes with knowing those things.

Anxiety and a lack of self-love breaks that down. Life becomes living with stress and doubting yourself constantly. Even the strongest of relationships will be challenged by anxiety and a lack of self-love. After all, how can you ever truly let go and love someone else when you don’t even love yourself?

Next up, how my buddy turned his life around and was able to move forward with a healthy sense of self (and in turn be able to build a healthy relationship).

Life Without Self-Love – Part 1

Posted in Anger, Anxiety, Avoidance, Blaming, Depression, Happiness, Hope, Identity, Learned Helplessness, Love, Narcissism, Relationship Help, Relationships, Self-Improvement, Self-Love by

self-acceptance (1)

Of all the things you can do, loving yourself is perhaps the most important. It is probably THE key to happiness, affecting both personal happiness and happiness in a relationship. Unfortunately we don’t all love ourselves.

Over the next few posts I will be examining a lack of self-love, anxiety and depression with the help of my buddy Gandalf who has been down the rabbit hole of anxiety, depression and self-loathing. He struggled for years with self-love, and found that anxiety was central to his problem (as anxiety disorders break down the very fabric of what is needed for loving both yourself and those around you).

One important note about my buddy’s situation is that at the time he didn’t know he had a problem. For him, this was just how he was, how he behaved and how he viewed the world. It was horribly broken and unhealthy, but it wasn’t until he hit rock bottom and was able to get better that he was able to look back and see how much damage he was doing to both himself and those around him.

In my last post I talked about how self-love can break down. Today’s focus is on how it impacts day to day life. It may not be the same for everyone, but I suspect my buddy’s experiences are not uncommon. In this post I’ll introduce different areas, with Gandalf’s insights in blue.

Body Image

One of the biggest ways not loving yourself manifests is in body image. You may be able to build up mechanisms to hide the emotions or deadness that you are feeling inside. But you can never escape yourself.

For people who love themselves, when you look in a mirror you see yourself fairly objectively. Yeah, you may have flaws (we all do), and as you age there may be more grey/wrinkles/sagging skin/whatever then there used to be, but that’s just part of you. For someone who doesn’t love themselves, often when they look in a mirror they don’t see the good. All they see are the flaws, and worse, those flaws are magnified in an unrealistic way.

When I first started therapy, I talked to my psychologist over the phone and I said that I was an obese person and he should expect a fat person when we meet.

To put this into context, I had been exercising for several years, so I was a healthy weight at the time. When we met, he was surprised to see me because he thought I was in good shape, which I was. The problem was that I couldn’t see myself like that because I loathed who I was. That self-loathing not only affects your mental self, but your physical self too.

Now, when I show my girlfriend pictures from when I was really fat, she says, “you don’t look fat at all. You look great”. Part of it is because she loves me, but part is because I really wasn’t that fat, just a bit over weight. She can see me in a more realistic light than I can.

Even now, I’m in better shape and some days I have to fight the thoughts that I’m fat or over weight. But it hasn’t happened since I started doing my mindfulness exercises twice a day.

Similarly I was also camera shy as I thought I’d ruin a picture if I was in it, so I tried to avoid photos. Now, I’ll gladly pose for a picture and be in a photo, either by myself or with others.

A Negative Outlook

One of the main characteristics of people who don’t love themselves is a negative approach to the world, which leads to taking things personally.

We have all been around “negative people” and you can usually tell who they are in a short period of time after meeting them. Negative people often have a negative energy around them that can bring others down.

But not all people are overtly negative. When I met my buddy, I had no idea that he had a negative outlook. He projected a fairly placid exterior, while inside him there was considerable emotional turmoil.

I only looked at the negative side of a situation, and never the good. Because I expected the worst, when there were no negatives I would manufacture one. Gifts always came with a catch, a complement had a hidden meaning that usually was an insult, and anything good that a person did to or for me was explained that they just wanted something from me.

Everything in life was bad, and when something good happened it was a fluke, easily dismissed, or the bad was waiting to happen.

Losing Perspective

In addition to the negative outlook there is a tendency to blow things out of proportion, and turn little things into big issues. Events are misinterpreted through a broken lens, so offense is taken even when none was intended.

My anxiety disorder caused little incidents to become massive life altering events in my mind, and I took every negative action in life as a personal attack.

If the bus started driving away from the stop I arrived, I would think that the bus driver hates me and is laughing at me. If my line at the store is slower than the others, the clerk and customers in front were slowing down the line on purpose just to spite and annoy me.

In my mind the entire universe was out to get me and make my existence miserable every single day.

Avoidance and Blaming

I talked a bit about avoidance in my last post, but it warrants looking at again as it’s one of the key components. Avoidance leads to a refusal to acknowledge and deal the real problems, as it’s easier to blame something else.

Sure, you may not be happy – but it’s because of this, or because of that. If you could only change those things then everything would be better. There is a tendency to look for magic wand solutions to life, or a belief that if you wait things out then problems will magically get better.

When you have anxiety, over time feeling anxious becomes normal and the only thing that changed was the amount of anxiety that I felt. I started to view anything that caused my anxiety to increase as bad. New, changing, or uncomfortable situations caused anxiety, so if I avoided them then my anxiety reduced. In my mind new/change came to be seen as bad.

Any discussion of issues caused my anxiety to rise so I would deflect the conversation to something else instead of the real problem. I came to believe that the events in my life were the problem, and think “If only these events weren’t happening then I wouldn’t be stressed or anxious.” My coping mechanism was to try to avoid a problem (any problem) instead of confronting it.

Anything that I couldn’t avoid, I’d just endure. But I would never take action to reduce my anxiety or improve my situation. I’d just wait, do nothing, and hope it would go away.

Putting in effort either meant something was new or changing, and to me that led to more anxiety. Contributing to my own anxiety was like inflicting pain on myself, and I tried to avoid that at all costs. So I did nothing.

However the real issue was never the event or problem, it was my ability to handle the stress these events caused.

Physiological Impacts and Insomnia

Beyond the negative self-image, there can also be actual physiological effects. People may be more prone to headaches, or constipation. But the most difficult part is hypersensitivity to the world around them. There is a constant state of “alert” which leads the body to be in a constant state of stress, often leading to muscle tension.

Incidentally it is this stress state that often leads to clinical depression, as constant stress can lead to biochemical imbalances.

With my heart racing all the time due to perceived threats, my blood pressure was always elevated. I couldn’t relax even if I wanted to. My mind was always racing, and this led to insomnia as I just couldn’t stop thinking when going to bed. I would keep thinking random thoughts which would lead me to worry and cause my heart to continue racing.

I was so nervous going to bed that my heart was still racing even after going to bed. After about one to two hours, my body would calm down just enough to fall asleep.

The best description that I have is driving a car at 60 km/h then jamming the transmission into Park. That’s what going to bed and trying to sleep was for me.

Weekends were my only reprieve as I was able to sleep until noon, which was 9 to 11 hours of sleep. Every night, sleep was a battle.

Hopelessness

Another common characteristic of people who don’t love themselves is a pervasive sense of hopelessness. This is something often associated with depression, and self-loathing and anxiety commonly lead to depression. But the sense of hopelessness comes first.

I cannot describe the feeling of despair that I woke up to each morning. It was a battle to get out of bed and get to work as I felt to the core of my being that it was totally and completely meaningless to do anything, including work. All personal items and duties seemed equally meaningless. Why clean the house when it would just get dirty again? Why do anything at all in life when in the end, you’re going to die and be forgotten? Yes, I was depressed and only those who have suffered from depression know of the hopelessness and despair that you feel.

Compulsion and Numbing Behaviors

Compulsion and Numbing behaviors are similar in that they both are forms of “escape”. The difference is people turn to compulsions because they provide a positive feeling, or a temporary relief from the sense of hopelessness and self-loathing; while numbing behaviors allow someone to dull the pain, and not feel anything at all.

These behaviors sometimes appear benign or even healthy, such as working out, watching TV or reading books. Or they can be things like turning to alcohol, drugs, gambling, overeating or even sex.

Other than drugs, none of these things are inherently bad (yeah, I consider drugs bad – you’re welcome to disagree). But any behaviors are indicative of a problem when they become compulsive.

This one is the most destructive of them all. Life seemed to have no meaning, so when I found something that I thought made me happy, I held on to it like a dog with a bone. For some, it’s gambling, or work (workaholics), but for me, it was video games. I played games as if my life depended on it. To me, video games WERE my life. They gave me meaning, tasks to accomplish, and recognition for completing a game

I didn’t realize that it was a problem, but in hindsight it was. I couldn’t stay away from video games. I would constantly be thinking of games and wishing that I was playing them. It was my entire life, I felt that my existence was validated when playing, and I couldn’t stop.

I mentioned I had a negative self-image. That led to exercise becoming another compulsion for me. When I was exercising compulsively I remember how I’d get when life interrupted it. I would get *mad* and immediately think that I’d get fatter if I missed just one exercise session, as exercise was linked to my self-image, which was negative at the time.

Now, I’m fine with missing a day or two as I know it won’t cause me to get fat.

Making Choices

Anxiety goes hand in hand with avoidance. Avoidance has a number of negative side effects, but one of the ways it manifests itself is in decision making. Decision making becomes HARD. And often, it’s easier just to not make a decision and force someone else to make the decision for you. That way you don’t have to make it, and you aren’t responsible for it if things don’t work out.

In addition, there is a tendency to second guess decisions that you have made and focus on the past. “What if I had just done this or that differently? Maybe then things would be different today.”

Decision making was hard because I was so scared of making the wrong decision that I would freeze mentally and not make a decision. Every decision that I made felt like the fate of the universe was hanging in the balance and that a wrong decision would be the end of the world. The reason for this was that I would ruminate on every wrong decision that I made, and most seemed wrong as I only looked at the negative side, and mentally beat myself up over it.

As you can see, the impacts are wide and varied, but they all add up to an individual with an unhealthy outlook on the world, themselves, and those around them. Next I’ll be looking at how a lack of self-love impacts relationships.