I recently published a blog on the "Care and Feeding of your Island/Avoidant Partner". Since one of the main principles of successful relationships is that they are fair and equal it only makes sense to talk about how to take great care of wave-ish partners. So here goes...
Wave-ish folks, like the rest of us, are subject to becoming more wave-ish once married. This has to do with breaching that final level of commitment to where our partners are now also family. We all carry around inside of us memories of how we were treated in childhood, and how we observed our family members treating each other. These templates are more flexible and less evident in our relationships with our friends and co-workers. Once someone enters into the realm of true family these templates are often re-activated in powerful ways and they tend to amplify our natural tendencies learned as children.
So as with Islands, once Waves are truly committed you may see the following tendencies emerge more strongly:
Fear abandonment, even in ways that seem more minor. Wave-ish folks experienced inconsistent parenting, such that they were sometimes coddled and given lots of attention but then sometimes unexpectedly rebuffed or pushed away and even shamed for being "too needy" or "too much". They intuitively expect the other shoe to drop and expect to be rejected. This gets worse with commitment for the reasons mentioned above. Your wave-ish partner may start reacting to you leaving, even if you are just running some errands, leaving you feeling bewildered and frustrated. Know that departures can be triggering for them and depart with an extra dose of love. Let them know that you are leaving but will be thinking of them while you are gone and look forward to seeing them when you get back. Give them a hug before you leave. Send them a text (doesn't have to be fancy, a heart or smiley face will do) while you are out. Think of them as a kid who gets nervous when their mom or dad are suddenly unavailable. They need reassurance around both departures and reunions.
Can get prickly when you reunite after being apart. Again this can be VERY confusing for their partners, who have no idea that the separation was stressful. They come home from running some errands to a wave-ish partner picking a fight. Crazy, I know. But remember that they fear you leaving and when you do they may feel a surge of anger at being left. Since they tend to have trouble letting go of the past they may think about this the whole time you are gone. Then when you get back, wham! they let you have it. THEY DON"T DO THIS CONSCIOUSLY OR ON PURPOSE. Please, please, keep this in mind. It is no picnic for them either. No one likes to feel upset, so if your wave-ish partner is being cranky or downright mad remember that what is underneath that is emotional pain. They are hurting. One of the most fool-proof ways to soothe a wave-ish person is to hold them. They usually melt under touch. They also tend to love eye-contact. So hold them, gaze lovingly into their eyes and tell them that they can depend on you to never leave them.
Can ramp up their emotional intensity, especially if you are island-ish. Remember the opposite styles amplify each other. So if you are island-ish, after marriage or deep commitment you will tend to move away a bit. This is likely to bring about protest behavior from your wave. It may be more clinging or it may be more frustration and accusations about how aloof you are. Or both. Try to remember that a wave-ish person is like a fussy baby. They make a lot of noise and you may be inclined to simply leave rather than deal with the fuss. But just like a crying baby they need your help, love and soothing. They tend to calm down MUCH faster than their partners think. So moving in, using touch, soothing words and eye contact can usually get a wave-ish person to get some emotional equilibrium pretty quickly. Even if you are not an island your wave-ish partner may get extra emotional after the deep commitment. Be prepared for this and don't blame them or tell them they are crazy. They are expressing their fear that you are not going to connect to them. Waves need a lot of connection and get more dramatic and emotionally messy when they don't get sufficient connection. Sadly they often unconsciously drive people away with their "fussiness", depriving themselves of the connection they need to get calm again. So know this and help them. It will pay you back tenfold in that you will not only have a more calm partner but you will have a partner who is eternally grateful to you for knowing what they need and giving it to them. Like islands, waves are often misunderstood. Your job is to not fall into that trap, to know them and take care of them.
May "spoil" things you try to do for them. This one is bound to make you feel crazy but remember they are not doing it intentionally. They want to be happy, just like any person does. However, since they have a childhood history of having the other shoe constantly dropped they anticipate being disappointed. So if you do something nice for them they may just turn around and "spoil" it somehow. If you take them out to dinner they may complain about the restaurant. If you buy them a gift they may tell you it's not their style, or the wrong color, or whatever. While the natural reaction to this would be to tell them to take a hike, you need to remember that they are acting from childhood pains. Tell them how much you love them and that you know they have been disappointed in the past. Tell them you don't want to disappoint them and you are open to hearing what they need from you. Don't take it personally when they try to spoil a gift or kindness. I know it's a tall order but you will be healing a deep and very painful wound from their childhood. Which is really, in my opinion, what marriage is all about. And that's a two-way street, so when you heal your wave's painful childhood issues they will do the same in return. Everybody wins, which is why marriage is so great!
Tend to respond with a negative a lot of the time. So if you propose a vacation to the beach they are likely to tell you the five reasons that's a bad idea. Don't bite. Just let them know that you know that they tend to find "what's wrong with the picture" before being willing to see what might be right. Tell them you are going to overlook their first response and give them another chance. If your partner is good with humor, you can say something like "OK my beautiful nattering naybob of negativity, now that you have gotten all the no's out of your system, can we revisit the idea?". Then flash them a loving smile. When used with love and kindness humor can be a great way to re-boot an activated wave.
May get really preoccupied with being "too much" or "too needy". Remember that wave-ish folks had childhoods where people alternately showered them with attention and told them they were too much and rebuffed them. So they are naturally afraid of overwhelming people. Paradoxically this leads to a lot of anxiety, which can make them more emotional, more clingy and more negative. Which has the unintended consequence of making their parter get exasperated with them! Be on the lookout for your wave-ish partner feeling judged as too needy or rejected. A wave-ish partner may misinterpret signals like you looking away during a conversation or sighing when they tell you something they need. Be careful to let your wave-ish person know they are NOT too much for you and that you have no intention of leaving them. Help them feel safe and secure and you will find their wave-ishness will actually diminish!
May have trouble ending an argument or letting it go afterwards. Wave-ish folks have trouble with endings, even arguments! They may keep it going because closing up something feels in a way like loss. They may also hold on to hurts from the past to act as a bulk-wart against being vulnerable towards you in the future, which they fear will be rewarded with more hurt! Help your wave let go in an argument by reminding them that while there may be a part of them that tends to hang on their body and mind deserve relief. Hold them tight at the end of a rough conversation and reassure them that if they let go they are not going to be setting themselves up for additional injury.
May not look out well for their partner in social situations. If you go to a party or event your wave-ish partner may wander off and socialize and "drop" you. This is because their parents dropped them (emotionally) as kids. Don't take this personally and remind them before you go out to social events that you would like for them to keep track of you and circle back at predetermined intervals to keep you feeling connected.
Waves are not any more difficult than islands. And like islands they do not do these things "on purpose" or with the intent of making their partner crazy. Learn to love your wave and help them to manage their emotional reactivity. They will greatly appreciate your help in containing some of their intensity and you will feel calmer knowing you are not about to be plowed under by a tsnumami!
Wishing you happiness and health,
12/6/2018 3 Comments
"An Introduction to PACT Therapy" will cover the fundamental aspects of PACT therapy that make it so distinctly different (and arguably more effective!) than other forms of couple's work. If you have avoided working with couples for fear of the complexity this talk will help excite you to the possibilities and show you a clear and coherent model that is elegantly simple. If you already work with couples and find that there are particular couples, dynamics or situations that you struggle with this talk may help you see how to work in a new and different way that taps implicit learning and deep emotional patterns, creating fast and lasting change.
In an effort to spread the word about PACT I’m going to be giving a talk in Houston on Friday, January 11, 2019. All are welcome to attend. If you would like to purchase a ticket please click on the link below!
First a note on semantics. The "Island" under consideration is a romantic partner who has what would, in research, be called an "avoidant" attachment style. Attachment research goes back many years (to the 1940's) and involves classifying people into different categories based on how they relate to their primary caregiver in early childhood. For more information on attachment see my earlier blog on the subject. As some of you know when I work with couples I use the PACT model of therapy (the Psychobiological Approach to Couples Therapy). The PACT model has re-labelled the attachment styles as follows: Islands (avoidant), Waves (resistant) and Anchors (secures). It would be too complicated to explain the model here but see earlier posts of mine on the classification system and how our attachment styles impact our romantic relationships. Dr. Stan Tatkin's audio program, "Your Brain on Love", provides a wonderful explanation of the theory and how to apply it to your relationship. OK, now on to those islands. For those of you who love someone who is often island-ish it can be confusing to understand them if you are not one yourself. Now of course to be fair, island-ish people often don't understand non-island-ish people either!However, human behavior is often predictable if you know what to look for. So if you know that your partner is "island-ish" then you can predict what is going to bug them and what will really make them purr. I am summarizing here points made by Dr. Stan Tatkin in his wonderful audio program Your Brain on Love. If you haven't listened to it I strongly suggest you give it a try! While I have provided a link via Amazon above you can also buy it on iTunes, Audible and soundstrue.com. Now before proceeding I need to make something REALLY clear. What I am about to say may make you think "sheesh, why would I want to commit to an island if it will turn out this way?". So PLEASE understand something-- everyone, regardless of their style (Island, Wave or even Anchors) will get harder to handle after commitment. Dr. Tatkin refers to this as the "marriage monster". It's the unstoppable dynamic that gets activated when we pledge ourself to someone for all eternity. This just naturally turns up the heat and starts to show the cracks in our structure. So if you are wave-ish please realize that commitment also makes you more wave-ish and therefore harder to handle. It's not that island-ish people are worse than you. There is enough bad behavior to go around ;-)OK so as long as you proceed without judgement, here are a few things that are predictable about people who are island-ish (or avoidantly attached):Once committed, island-ish folks tend to distance more. Remember that in courtship our brains are on all kinds of love chemicals that make us act like the most perfect version of ourselves. Those things that later will drive us crazy, like how our partner snorts when they laugh, which seemed so cute when we are dating but is now repulsive. Island-ish folks can tolerate a lot more closeness during courtship thanks to the cocktail of neurotransmitters and hormones we are on (for more on this see the Ted Talk by Helen Fisher). However once those hormones and neurotransmitters settle down as a real relationship develops, Islands start to have more trouble with the stress of being close. Islands find close relationships more stressful than waves or anchors so they are more prone to this problem. Once committed island-ish folks tend to be more secretive. They may feel the need to 'protect' themselves as we become more important to them. Closeness can provoke a sense of danger to an island so they will "beef-up" on their boundaries as the relationship progresses. Remember that this is NOT specific to you (they would do it with any partner) and also they are NOT conscious of it or doing it "on purpose". Reassure them that you accept allof them and that they don't need to keep secrets from you for fear that you will judge them. This should help them feel more comfortable with the closeness and intimacy.Once committed they are likely to be more protective of their alone-time. Try to let them know that you respect their need to be alone some of the time and that you are committed to letting them have some of that. Don't let them be alone all of the time (which they may think would be good for them). In fact, if left alone too long they tend to neglect themselves! So they truly do "need" us, but they also need to feel separate and autonomous. Once committed their preference for "auto-regulation" can become more pronounced. Auto-regulation strategies are things we can do alone to help ourselves feel more calm and happy, like listening to music, reading, watching movies, exercising, etc. Everyone needs some auto-regulation skills but don't let your island-ish person over-rely on that strategy. Help them use you for safety and security when they are under stress. They may protest against this at first, saying that they want to "be alone". But remember if under stress an island would to better to seek solace in their partner, they just don't do that instinctively. The brain literally needs more resources to get regulated alone-- it takes more oxygen and glucose (the power sources for the brain) to calm down when alone. Islands are not aware of this, they feel "normal" being alone, even when upset. They don't realize that if they could "plug in" to their partner and use their partner to get calm that they would literally have more oxygen and glucose available in their brain for other things. Partner's help us save resources so that we can get more done, but Islands do not come from homes where there was a lot of "plugging in" to other people for comfort. So they don't intuitively do that and they need to be shown the value of that. Once committed they may start reacting poorly to being approached. This is especially likely if you come unannounced or they do not know you are approaching until you are there. They tend to feel that their independence is being threatened when their partner walks up to them. They tend to expect that you need something from them and this makes them uneasy. Reassure them that you don't "need" anything from them but you just want to be around them because you love them. Let them know you are not using them for anything but rather that you choose them because you love and appreciate them. And try not to call them, especially by name, from another room. That tends to set off their alarm systems and they will likely react with anger or irritation. Instead go to them if you need them. Once committed island-ish people's fear of engulfment from childhood tends to return.This makes them behave in all of the ways mentioned above. Reassure them that you want them to have their independence and that you also know that even though they want their alone time you also know that they love you. Island-ish folks tend to be afraid that if they ask for what they need for in terms of alone time their partner is going to feel hurt. Let them know this is not the case. They also often have some shame about the feeling that their partner is overwhelming to them. They may not want to admit that they prefer being alone at times because they find relationships stressful. Let them know that you know this about them and you don't judge them for it. That can be VERY healing to an island. Once committed island-ish folks can be peckish about feeling they are being used, as noted above, so make sure to tell your island-ish partner that you love them just for who they are. And don't always come at them with the "honey-do" list. Try to sometimes approach them just to tell them how great they are!Once committed island-ish partners can experience a lessening of their libido/sex drive.A once pretty sexually active partner can seem to lose interest sexually. Be careful not to take this personally. They would be this way with anyone and it has to do with them coming from families where there was not a lot of physical closeness. Now that you have become "deep family" to them they start to unconsciously revert back to the patterns of their childhood attachments, which probably did not include a lot of close physical contact. Of course you can continue to ask for physical contact but be patient with them and try to find ways of approaching that don't provoke a defensive response in your island-ish partner. Also be careful not to trigger a shame response when discussing this with your island-ish partner as they tend to feel ashamed and embarrassed about letting their partner down in this way. Once committed your island-ish partner may start to doubt that you will really be there for them if they need you (even if you have already proven that you will be there!). This comes from their history of having to take care of themselves emotionally a lot of the time. So now that they have taken you in to their inner level they will expect you to neglect them somehow. Make sure to let them know that you intend to continue to take care of them and don't let them push you away in this area because they "know" you won't measure up. Remember that all of the above is NOT personal, NOT conscious and NOT immediately under their control. Like any human being island-ish partners can learn about themselves and can learn new behaviors. But this often takes time and some professional coaching. And one final tip on not triggering your island-ish partner-- Try not to ask them why they did something. Most people probably don't know exactly why they do what they do in a given day because most of our brain processes are automatic. If we had to consciously think of everything we do we couldn't walk and breath at the same time, let alone explain ourselves from moment to moment. And since island-ish folks are not prone to thinking about themselves they feel caught off-guard and put on the spot if you ask them to analyze their own behavior. It's more useful to give them feedback on how their behavior is impacting you (what you like and what you don't like about their behavior) rather than try to have them explain themselves. I hope these tips have been helpful. Look for my upcoming blog on "The Care and Feeding of Your Wave". Remember, about half of us have "insecure" attachment styles (meaning we are not "anchors" or "secures"). So if you find yourself relating to the Island or Wave types don't feel bad. There are plenty of folks in your company. And if your partner is willing to learn your style they can take great care of you (and vice-versa!). Best wishes,Dr. Jordan
10/26/2018 3 Comments
What exactly is the difference between co-dependency and interdependency?
This is a question that comes up a lot for folks who are familiar with the idea of co-dependency. Many of us have an idea that we are supposed to "love ourselves before we can love others" and "be the source of our own happiness." We may feel that if this is not happening that we are being "dysfunctional" or "co-dependent." One of the interesting things to me about the re-focus on attachment research in the past decade of psychology has been the re-realization that humans are inherently dependent on others. We are born some of the most vulnerable babies of all species, requiring a full decade if not more of intensive parental involvement. Our brains do not actually finish maturing until halfway through our second decade of life. We have always, and continue to, live in groups or "packs". We use solitary confinement as the worst punishment for the worst humans. So how many of us got this idea that depending on others was bad or pathological seems curious indeed.
I recently encountered a podcast with Dr. Stan Tatkin, a prominent couples therapist and author who utilizes attachment theory as a foundation of his work. Among other things in this interview Dr. Tatkin shows how his model is representative of healthy interdependency versus the pathological idea of co-dependency. It would take several pages for me to summarize his theory on this point and he does a perfectly fine job on his own. So for those reasons rather than try to explain his viewpoint to you I suggest that you listen yourself:
He gets to the topic of codependency around 20 minutes in to the podcast. While you are there you may want to check out other topics in this podcast which specializes on relationships. The podcaster has many excellent guests on his shows and seems to cover a lot of important ground.
And if you are interested in learning more about healthy relationships, as always I also recommend Dr. Tatkin's audio program, Your Brain On Love, as well as his books, Wired For Love and Wired For Dating.
Wishing you happiness in your connections,
I get this question a lot. So I decided to write a blog post about it. Now, of course first you need to realize that you cannot control another person. Believe me, I have tried and tried hard. I like to say that I am just stubborn enough and strong-willed enough and persistent enough that if anyone COULD control another person it would be me. And I have always failed every time I tried.
So please realize that. You cannot force another person to do anything, least of all couples therapy. Not without firearms being involved (shotgun therapy?) which most therapists will strongly discourage.
That said you do have some options if you are a partner who wants to get into couples therapy and your person is not on board. First I would suggest trying to understand their position. This is best done when you are CALM. So not in the midst of a fight. Seriously. That's important.
So if you are calm, sit down with your person and ask them if this is a good time to talk about something that is important to you. This cues them to pay attention and reminds you not to try to have this conversation while you are driving to dinner, doing laundry together or generally distracted. These kinds of conversations need their own time and space. As a PACT therapist I also recommend that you sit in a way where you can face each other directly so that you can see each other's faces dead-on. This helps reduce the chance that you will mis-read each other's facial expressions or accidentally trigger a threat response and cause your partner to become instinctually defensive.
Now that the stage is properly set let your partner know that you have given this a lot of thought and that you would very much like them to go to couples therapy with you. I am pretty sure if you are in this situation you have asked them this before. So they may get a little activated and say "I already told you I don't want to do that!" or something equally contrary. STAY CALM AND CARRY ON! You could say something like "You are right", (people love it when you tell them they are right), "you did tell me that. And I wanted to know if we could talk about why you don't feel like couple's therapy is something you want to do. I want to understand more about how you feel about it." Generally people want to be understood so this is a pretty non-inflammatory statement. However look at your person and if the veins in their forehead or neck are starting to bulge make sure that you take a nice slow breath and settle yourself as best you can. Then just let them know you just want to talk about it for maybe 10 minutes. That way they know that they are not trapped there forever. You can also say "I'd like to talk about this for maybe 10 minutes to see if I can better understand how you feel about it, unless that's not OK with you." Phrasing it this way tends to help people who can be a little reflexively defiant to be more agreeable. Then set a timer on your smart phone and put it on the table so your partner knows you mean business. They are not trapped forever!
Once you have set the stage as well as you possibly can, and assuming they have not stormed off, I recommend starting with asking them why they feel couples therapy would not be helpful. DON'T COMMENT!! Just listen. No matter what they say don't interject. This will be hard, trust me. But to be effective at this point you must just listen until they stop talking. Then repeat back to them what you think they said and ask "did I get that right?". Yes, folks, this is that "active listening" that you probably practiced in that hokey "emotional intelligence" class in High School. But trust me, it's important.
Then if they agree that you heard them right you can start taking their concerns one at a time. For example if they say "it's too expensive" you can say "yes, it is expensive, but I would be willing to forgo my weekly pedicures, or poker nights with the guys, or my daily Starbucks, or whatever, to contribute to the cause. Try to show that you understand that whatever their concern is there is some legitimacy to it but you are willing to give ground to allay their concern. If they say "I don't have the time" you could offer to take some chores off their plate or in some other way help them to create the time. You want to show that you are willing to put skin in the game.
Sometimes your partner may question how couple therapy can help. You can explain that having the right skills to be good in a relationship is just like any other skill we learn, like tennis for example. You can try to teach yourself tennis by reading a book or watching other people play tennis and you may learn to hit the ball but you may also develop some bad habits like holding the racket incorrectly or using a backhand when a forehand would be more effective in that moment. So if you really want to learn tennis well it makes a LOT more sense to engage a tennis instructor for a few lessons. After that you will understand the proper form and be able to practice on your own much more effectively. Couples can try to learn how to get along well without professional help, and they may make some progress, but they may also fumble more and even develop patterns that are not super healthy. Better to hire a "relationship coach" to help learn how to get along and after a period of time (3-6 months) you may have all of the skills you need to go do it on your own.
Another helpful offer in trying to get ones partner engaged in couples work is to ask him or her to just go to ONE session to see how s/he feels about it. Often a partner will be willing to go once (to an actual session by the way, not the 30-minute consultation, since no therapist could do enough in 30 minutes to help anyone see the value). In my experience I have never met with a couple once and had them not see the potential value of couples work.
Since I practice a very specific type of couples therapy (PACT) if you are interested in that style of couples work you could also ask your partner to at least familiarize himself/herself with PACT by :
These resources may help your partner understand what PACT couples therapy would look like and what kind of relationship principles you are interested in applying to your situation. It may spark some helpful conversations with your partner and/or help to get your partner more engaged around the idea of couples work.
Or finally if none of these suggestions works and you REALLY feel like you do not want to stay in the relationship if s/he is not willing to go to therapy then you have what we call a "deal-breaker" situation. You sit down with your partner and CALMLY tell him/her that you are simply not willing to continue in the relationship without professional help. You need to make VERY specific requests at this point (not vague) such as telling your partner that you need him/her to consent to scheduling meetings on a weekly basis for at least 6 months (these are the terms I recommend) and if s/he can't commit to that and show up and try it then you want to end the relationship. The thing about this option is that you MUST be willing to follow through with ending the relationship if your partner says no. So this only works if you are really at the end of your rope and don't want to go on without therapy.
Relationship are tough. Intimate relationships, in my opinion, are the toughest. Plenty of folks who can earn 6 figures, run companies, paint masterpieces, compose symphonies, run 4 minute miles or solve quadratic equations in their heads while doing back flips fail at intimate relationships. There is no shame in that. But there is help! I hope that these tips are useful to you in trying to engage a reluctant partner in therapy.
Wishing you happiness and harmony in your intimate partnership,
PS Remember if you have found this blog to be helpful to "like" it on Facebook or "tweet" about it on Twitter to help others find it! And always feel free to leave a comment, I will respond as soon as I can.
I am a self-confessed "Stan-fan". Since starting to study with Dr. Stan Tatkin in 2009 I have gained a profound understand relationships from a brain and attachment perspective. This has helped me help hundreds of couples find their way back to each other-- back to love and lust and unity. While most people will not have the opportunity to hear Dr. Tatkin talk directly, or even better to study with him as I have, he recently was invited to do a Ted talk on why relationships are hard. I think this is a wonderful primer on his theories and how to apply them. I invite you to watch his talk (it's 10 minutes) and if you like it to check out his audio program Your Brain on Loveand his books Wired for Love, Wired for Dating andLove and War in Intimate Relationships. The first three are aimed at lay-people and the last is more for psychotherapists. All are clearly written, insightful, useful and even humorous in parts. Dr. Tatkin has a fantastic approach to love and connection and I encourage anyone who has ever felt that "relationships are hard!" to check him out.
Wishing you health, happiness and connection,
This is, by far, the most accurate account of marriage I have ever read. Alain de Botton's most recent novel is not for those who want to maintain a fairy-tale version of marriage. It is certainly not for anyone who wants to cling to the idea of a soul mate, someone born to understand your every wish without you even uttering it. It is for those of us who seek to understand why so many marriages fail. Who seek to understand what marriage is really, truly about. (I say here marriage but really I am talking about any kind of long-term coupling). It is not a sad story by any means. It is a realistic story of two flawed people who build a life together. That life includes romance, but also children, mess, affairs, work and heartache. But in the end they continue to "choose each other" as Bruce Feiler would say in his recent book.
The book follows two characters as they meet and fall in love and continues on through their lives for the first few decades of their union. During this time they struggle, sometimes together and sometimes privately, with just what to expect of marriage. In the end they come to understand that with all its flaws marriage offers us something unique and valuable-- the opportunity to truly put another's needs first, over and over, which can only be done by growing as a person.
Of course like the rest of us the characters in de Botton's book had no idea what marriage was at first. The soon to be husband reflects on his desire to propose and concludes that "He hopes through the act of marring to make an ecstatic sensation [falling in love] perpetual." (p. 40) Not to be cynical here, I have been happily married for nearly two decades, but to think that by marrying as an act itself you can seal in that feeling of falling in love would be quite misguided. One has to work at continuing to fall in love like one has to work at staying in shape. Sadly if not properly guided many of us will eat too much cake, go to the gym too infrequently and then not recognize that person in the pictures from our 20 year high school reunion. Marriage is much the same. Many of us come to the institution poorly trained and somehow expect that following our instincts will lead us to the habits that build and sustain this marvelous partnership. Years or decades later when the union is on its last breath we wonder what happened.
The main characters also find that being coupled sheds light into areas of our lives that previously we had happily been spared. As de Botton puts it "The single state has a habit of promoting a mistaken self-image of normalcy...[our] tendency to tidy obsessively when ...feel[ing] chaotic inside, [the] habit of using work to ward off...anxieties, the difficulty...in articulating what's on [our] mind when...worried, [the] flurry when [we] can't find a favorite T-shirt---these eccentricities are all neatly obscured so long as there is no one else around to see [them]." (p. 42) How beautifully this captures our own self-serving bias-- that how we are, what we think, what we feel, what we prefer, how we operate, is normal. Forgetting all the while that we are just as weird, conflicted, inconsistent, hypocritical, defensive or even downright crazy as the next person. This self-serving bias leads us to the problem that "Without witnesses, [we] can operate under the benign illusion that [we] may just, with the right person, prove no particular challenge to be around." (p. 42) Ah, the illusion that we are right and our partner SO wrong! That if only they would come to their senses and agree with us! Be like us!
De Botton also touches on the potentially tragic tendency of humans to move towards familiarity. We think we are searching for that perfect person who will complete us, who will overlook our bad habit of leaving the milk out or staying up until 3am on Facebook only to be obscenely grumpy the next day. But alas what we are actually searching for is a relationship "that it will be reassuringly familiar in its pattern of frustration." (p. 44) He muses that when we do, accidentally, run into a person who is healthy and not inclined to replicate our painful childhood wounds we find ourselves "rejecting [them] not because they are wrong but because they are a little too right-- in the sense of seeming somehow excessively balanced, mature, understanding and reliable-- given that, in our hearts, such rightness feels foreign and unearnt." (p. 44)
This is where in working with couples I think it is important to point out the opportunities of what might seem like an unfortunate union. For when we partner with this person who is inclined to hurt us in ways that are similar to our original caregivers we also open up the possibility that these new attachment figures (our partners) can HEAL those old wounds. This is the type of work promoted by Dr. Stan Tatkin in PACT. Dr. Tatkin explains why relationships are so "hard" in his brief Ted Talk and helps us to understand how the things we bring to our relationships-- our childhood wounds, our attachment styles, our nervous systems, can undermine our hopes for a perfect union. In working with couples using the PACT style I try to help partners heal each other's wounds from childhood, which has the nifty benefit of not only freeing up more resources in the now-healed-person but also creates immense gratitude, love and appreciation for the partner-who-healed. It's a beautiful gift that pays forward.
The characters of de Botton's book also experience the sad phenomenon pithily described as "if it's hysterical it's historical". Meaning, when you partner reacts hysterically (i.e. going WAY overboard) they are probably "triggered" into some childhood feeling being brought up by the present situation. This has the misfortune of causing a person to react like a lunatic given the current circumstances. When triggered by our spouse, de Botton says "we lose the ability to give people and things the benefit of the doubt; we swiftly and anxiously move towards the worst conclusions that the past once mandated." (p. 84) The spouse that is 20 minutes late is confused with the father who abandoned us; the wife who circles the room chatting with everyone while her husband is left at the punch bowl becomes the mother who never had time for him. And on and on. These are the circumstances that, if misunderstood, can tank a marriage. But often it takes a professional to help the two lost souls embroiled in these patterns to see what is really going on.
And much to my surprise in reading de Botton's book, his couple actually finds themselves in the office of an attachment-based couples therapist! I swear de Botton did not consult with me on this. Although if he had it's certainly what I would have recommended. And as has been my experience for the past decade of using PACT, de Botton's couple is able to heal what had previously been fodder for battles enumerable. They learn to see the wounded child inside of each other and minister to it. And their love grows immeasurably. It would sound like a fairy tale if I did not see this exact narrative play out so many times in my own practice. His couple learns that "Everyone is always impossible. We are a demented species." (p. 182) De Botton goes on to show us how "The Romantic vision of marriage stresses the importance of finding the 'right' person, which is taken to mean someone in sympathy with the raft of our interests and values. There is no such person over the long term. We are too varied and peculiar. There cannot be lasting congruence. The partner truly best suited to us is not the one who miraculously happens to share every taste but the one who can negotiate differences in taste with intelligence and good grace. Rather than some notional idea of perfect complementarity, it is the capacity to tolerate dissimilarity that is the true marker of the 'right' person. Compatibility is an achievement of love; it shouldn't be its pre-condition. " (p. 216).
It's a beautiful book with a real and honest look at marriage, warts and all. Some people ask me how you know if you are ready for marriage. My usual response is that no one can be ready for marriage because it calls you to be someone you are not yet ready to be. Your fullest, highest, most evolved self. But perhaps from now on I will recommend as an alternate answer that you are ready for marriage if you can read this book and still believe in love. If you can see it not as a tragedy but as a testament to the power of two people's desire to overcome who they were and become better people within the bonds of a partnership that will push their every button. If you can see that as love, then maybe you are ready.
Wishing you health and happiness in all of your connections,
Ever wish when you were staring down a big decision that you could consult with thousands of people who have successfully navigated those waters before? Well one smart fellow did just that when preparing to pledge himself to another person for the rest of his life. Mark Manson has a website and used it to crowd source his very own guide to a happy marriage. He solicited people who had been happily married for at least 10 years to give their best perspective on what made their marriages work so well. Below are some of the things people said. You can view the full list at MarkManson.net.
"By itself, love is never enough to sustain a relationship." I tell this to my clients ALL THE TIME. And believe me, as a hopeless romantic, I am not crazy about having to admit it. But it's true. Love is not enough. There must also be trust, respect, compassion, compromise, humility, tenacity and sometimes a bit of insanity to just keep trying even when things are looking pretty bleak. I will admit that I don't recommend marriage (or a long-term committed partnership) without love, but I hope you have a lot more than that going for you when you take the plunge.
Mr. Manson's readers also agreed that it was important to "Have realistic expectations about relationships and romance." This follows love not being enough in my opinion. A reader named Paula went on to say that " You are absolutely not going to be absolutely gaga over each other every single day for the rest of your lives, and all this 'happily ever after' [stuff] is just setting people up for failure. They go into relationship with these unrealistic expectations. Then, the instant they realize they aren’t 'gaga' anymore, they think the relationship is broken and over, and they need to get out. No! There will be days, or weeks, or maybe even longer, when you aren’t all mushy-gushy in-love. You’re even going to wake up some morning and think, 'Ugh, you’re still here….' That’s normal! And more importantly, sticking it out is totally worth it, because that, too, will change. In a day, or a week, or maybe even longer, you’ll look at that person and a giant wave of love will inundate you, and you’ll love them so much you think your heart can’t possibly hold it all and is going to burst. Because a love that’s alive is also constantly evolving. It expands and contracts and mellows and deepens. It’s not going to be the way it used to be, or the way it will be, and it shouldn’t be. I think if more couples understood that, they’d be less inclined to panic and rush to break up or divorce."
Paula's comments remind me of a friend in graduate school whose mom told her "there will be days...weeks...months....well, sometimes years....where you really don't like the person that you married. But then it gets better!". I recall hearing this and not knowing whether to feel relieved since marriage sounded so much more do-able given this caveat or whether I should go join a convent and just give up. Now that I have been married for 19 years (and counting) I think it is very sage advice. Setting the expectation that you may not really enjoy the person you are with all of the time and that in and of itself is not a problem leaves you free to continue to enjoy the rest of your life (your work, your friends, your kids, your hobbies) while you wait things and and eventually start liking your spouse again. This is NOT a reason to be mean to your spouse or give up on the marriage. Just to realize that sometimes our partners go through things that we don't fully understand and that sometimes this requires us to give them a wide berth. I am thankful that in my own marriage I have never gone more than weeks not enjoying my husband's company, but I am prepared for longer stints if necessary.
Manson echoed the work of Helen Fisher in saying that "Love is [like a drug, it]... makes us highly irrational... It’s nature’s way of tricking us into doing insane and irrational things to procreate with another person—probably because if we stopped to think about the repercussions of having kids, and being with the same person forever and ever, no one would ever do it...Romantic love is a trap designed to get two people to overlook each other’s faults long enough to get some babymaking done. It generally only lasts for a few years at most. That dizzying high you get staring into your lover’s eyes as if they are the stars that make up the heavens—yeah, that mostly goes away. It does for everybody. So, once it’s gone, you need to know that you’ve buckled yourself down with a human being you genuinely respect and enjoy being with, otherwise things are going to get rocky. True love—that is, deep, abiding love that is impervious to emotional whims or fancy—is a choice. It’s a constant commitment to a person regardless of the present circumstances. It’s a commitment to a person who you understand isn’t going to always make you happy—nor should they!—and a person who will need to rely on you at times, just as you will rely on them."
Manson elaborates "That form of love is much harder. Primarily because it often doesn’t feel very good. It’s unglamorous. It’s lots of early morning doctor’s visits. It’s cleaning up bodily fluids you’d rather not be cleaning up. It’s dealing with another person’s insecurities and fears and ideas, even when you don’t want to.But this form of love is also far more satisfying and meaningful. And, at the end of the day, it brings true happiness, not just another series of highs."
His reader Tara writes "Happily Ever After doesn’t exist. Every day you wake up and decide to love your partner and your life—the good, the bad and the ugly. Some days it’s a struggle and some days you feel like the luckiest person in the world."
Another thing that Manson's readers agreed upon was that "The most important factor in a relationship is not communication, but respect." His reader Laurie said "What I can tell you is the #1 thing, most important above all else is respect. It’s not sexual attraction, looks, shared goals, religion or lack of, nor is it love. There are times when you won’t feel love for your partner. That is the truth. But you never want to lose respect for your partner. Once you lose respect you will never get it back."
Now, as a couples therapist I can say that I don't believe that it's always as black-and-white as Laurie reports. I have seen couples lose respect for each other, such as during the throws of an addiction or affair. And I have seen those same couples rebuild respect. I think what makes the difference is if the respect was there in the first place and how hard the partner who has lost the respect is willing to work to get it back.
Manson noticed another interesting trend. He said that "People who had been through divorces and/or had only been with their partners for 10-15 years almost always talked about communication being the most important part of making things work. Talk frequently. Talk openly. Talk about everything, even if it hurts...But..people with marriages going on 20, 30, or even 40 years talked... most [about]respect." He goes on to say that he feels that these long-termers "through sheer quantity of experience, have learned that communication, no matter how open, transparent and disciplined, will always break down at some point. Conflicts are ultimately unavoidable, and feelings will always be hurt." I could not agree more. Research has shown us that all couples, happy and unhappy, fight. And that the amount of fighting is not predictive of marital satisfaction or divorce. The ability to recover from a fight is predictive. Another astonishing thing is that about 2/3 of your conflicts will have no permanent resolution. My husband hates that I clutter up the house with piles of stuff-- work papers, laundry that has not been folded yet, magazines I plan to read. He is a neat freak. He has lived, begrudgingly on some level I am sure, with my piles for 19 years. I have tried to reform myself (really I have!) but I am just as messy now as I was as a teenager. This is not going to be resolved unless we agree to live in separate houses (which neither of us are interested in). Does this mean we can't be happy? I certainly hope not.
Manson's readers went on to tell him that "the only thing that can save you and your partner, that can cushion you both to the hard landing of human fallibility, is an unerring respect for one another, the fact that you hold each other in high esteem, believe in one another—often more than you each believe in yourselves—and trust that your partner is doing his/her best with what they’ve got. Without that bedrock of respect underneath you, you will doubt each other’s intentions. You will judge their choices and encroach on their independence. You will feel the need to hide things from one another for fear of criticism. And this is when the cracks in the edifice begin to appear."
His reader Nicole offered "My husband and I have been together 15 years this winter. I’ve thought a lot about what seems to be keeping us together, while marriages around us crumble (seriously, it’s everywhere… we seem to be at that age). The one word that I keep coming back to is 'respect.' Of course, this means showing respect, but that is too superficial. Just showing it isn’t enough. You have to feel it deep within you. I deeply and genuinely respect him for his work ethic, his patience, his creativity, his intelligence, and his core values. From this respect comes everything else—trust, patience, perseverance (because sometimes life is really hard and you both just have to persevere). I want to hear what he has to say (even if I don’t agree with him) because I respect his opinion. I want to enable him to have some free time within our insanely busy lives because I respect his choices of how he spends his time and who he spends time with. And, really, what this mutual respect means is that we feel safe sharing our deepest, most intimate selves with each other."
Manson also offered that "Respect for your partner and respect for yourself are intertwined." One of his readers, Olov, stated, “Respect yourself and your [partner]. Never talk badly to or about [him/] her. If you don’t respect your [partner], you don’t respect yourself. You chose [him/] her—live up to that choice.” This sounds a lot like what Stan Tatkin teaches about having your partner's back and never throwing them under the bus, in public or in private. Manson says " NEVER talk [badly] about your partner or complain about them to your friends. If you have a problem with your partner, you should be having that conversation with them, not with your friends. Talking bad about them will erode your respect for them and make you feel worse about being with them, not better. Respect that they have different hobbies, interests, and perspectives from you. Just because you would spend your time and energy differently, doesn’t mean it’s better/worse. Respect that they have an equal say in the relationship, that you are a team, and if one person on the team is not happy, then the team is not succeeding."
Echoing the work of Stan Tatkin again Manson also cautions "No secrets. If you’re really in this together and you respect one another, everything should be fair game. Have a crush on someone else? Discuss it. Laugh about it. Had a weird sexual fantasy that sounds ridiculous? Be open about it. Nothing should be off-limits." Partners need to tell each other everything and be the go-to people for each other.
Manson elaborates "Respect goes hand-in-hand with trust. And trust is the lifeblood of any relationship (romantic or otherwise). Without trust, there can be no sense of intimacy or comfort. Without trust, your partner will become a liability in your mind, something to be avoided and analyzed, not a protective homebase for your heart and your mind." Your relationship, I tell my couples, should be where you go home and "plug-in" at the end of your day to get charged up and refueled. Where you heal the wounds from slaying dragons all day. If you can't trust your partner, and feel the need to keep things from them, then how can you let down you guard and really fall into their arms for comfort?
Of course this will require that, as Manson's readers advise, you "Talk openly about everything, especially the stuff that hurts." One of his readers Ronnie says that he and his beloved "always talk about what’s bothering us with each other, not anyone else! We have so many friends who are in marriages that are not working well and they tell me all about what is wrong. I can’t help them, they need to be talking to their spouse about this, that’s the only person who can help them figure it out. If you can figure out a way to be able to always talk with your spouse about what’s bugging you then you can work on the issue.
Manson says that he has always advised his readers that "If something bothers you in the relationship, you must be willing to say it. Saying it builds trust and trust builds intimacy. It may hurt, but you still need to do it. No one else can fix your relationship for you. Nor should anyone else. Just as causing pain to your muscles allows them to grow back stronger, often introducing some pain into your relationship through vulnerability is the only way to make the relationship stronger."
Manson points out that trust in the context of a decades long relationship can get into some very deep and possibly life-or-death places. "If you ended up with cancer tomorrow, would you trust your partner to stick with you and take care of you? Would you trust your partner to care for your child for a week by themselves? Do you trust them to handle your money or make sound decisions under pressure? Do you trust them to not turn on you or blame you when you make mistakes?" He makes a great point that "Trust at the beginning of a relationship is easy." We don't know the other person yet and so don't have much to lose. We haven't invested years of our life, created children with this person, come to rely on them when we are sick or infirm.
He says that "the deeper the commitment, the more intertwined your lives become, and the more you will have to trust your partner to act in your interest in your absence."
Manson's readers told him that "The key to fostering and maintaining trust in the relationship is for both partners to be completely transparent and vulnerable: If something is bothering you, say something. This is important not only for addressing issues as they arise, but it proves to your partner that you have nothing to hide. Those icky, insecure things you hate sharing with people? Share them with your partner. Not only is it healing, but you and your partner need to have a good understanding of each other’s insecurities and the way you each choose to compensate for them. Make promises and then stick to them. The only way to truly rebuild trust after it’s been broken is through a proven track record over time. You cannot build that track record until you own up to previous mistakes and set about correcting them."
Another great point offered by Manson's readers was that the person you marry is not going to be the same person you are with 20, 30, 50 years from now. Humans have an interesting habit of changing and evolving. One of his readers "commented that at her wedding, an elderly family member told her, 'One day many years from now, you will wake up and your spouse will be a different person, make sure you fall in love with that person too.'" That reminds me of a friend whose father told him "Your mother has changed many times over the course of our marriage and I have fallen in love with each new version of her". What a lovely way to go through life, having numerous love affairs with numerous versions of the same person you committed yourself to all those years ago.
A man named Michael wrote to Manson " When you commit to someone, you don’t actually know who you’re committing to. You know who they are today, but you have no idea who this person is going to be in five years, ten years, and so on. You have to be prepared for the unexpected, and truly ask yourself if you admire this person regardless of the superficial (or not-so-superficial) details, because I promise almost all of them at some point are going to either change or go away."
Another one of his readers, Kevin, offered "Two years ago, I suddenly began resenting my wife for any number of reasons. I felt as if we were floating along, doing a great job of co-existing and co-parenting, but not sustaining a real connection. It deteriorated to the point that I considered separating from her; however, whenever I gave the matter intense thought, I could not pinpoint a single issue that was a deal breaker. I knew her to be an amazing person, mother, and friend. I bit my tongue a lot and held out hope that the malaise would pass as suddenly as it had arrived. Fortunately, it did and I love her more than ever. So the final bit of wisdom is to afford your spouse the benefit of the doubt. If you have been happy for such a long period, that is the case for good reason. Be patient and focus on the many aspects of her that still exist that caused you to fall in love in the first place." So again, even if our partner does not change we may go through periods where our feelings do. Don't jump to conclusions and call the divorce attorney. Ride it out and assume that they are still lovable you are just having a hard time finding the connection.
Manson's readers also agreed on the idea of fighting productively and fairly. As Ryan Saplan stated "The relationship is a living, breathing thing. Much like the body and muscles, it cannot get stronger without stress and challenge. You have to fight. You have to hash things out. Obstacles make the marriage." Personally I would love to do without the arguments but in my opinion they are just inevitable. You have two totally separate brains, nervous systems, histories, preferences, triggers, personalities, temperaments and all of that. How on earth would you never disagree, even passionately so? So whether you feel like the arguments increase the depth and strength of the marriage or you regard them as an unavoidable part of being human you still have to figure out how to get through them as gracefully as possible.
Manson goes on to talk about some of John Gottman's research. He summarizes that Gottman "spent over 30 years analyzing married couples and looking for keys to why they stick together and why they break up....Successful couples, like unsuccessful couples, he found, fight consistently. And some of them fight furiously. [Gottman] has been able to narrow down four characteristics of a couple that tend to lead to divorces (or breakups). He called these “the four horsemen” of the relationship apocalypse in his books. They are
Manson said that many of the 1500 respondents to his invitation to opine on marriage agreed with Gottman that these 4 habits were very destructive to relationships. They cautioned "Never insult or name-call your partner. Put another way: hate the sin, love the sinner." Manson went on to make the point that" Gottman’s research found that 'contempt'—belittling and demeaning your partner—is the number one predictor of divorce." He added "Do not bring previous fights/arguments into current ones. This solves nothing and just makes the fight twice as bad as it was before. Yeah, you forgot to pick up groceries on the way home, but what does him being rude to your mother last Thanksgiving have to do with anything?" I assure you this both harder and more important than it sounds. I work very hard with couples to learn to fight clean, resolve fully and then leave the past in the past. Too often, however, fights are done dirty and not fully resolved, and then the past cannot help but to intrude in a very ugly way into the current conversation.
Manson suggested that "If things get too heated, take a breather. Remove yourself from the situation and come back once emotions have cooled off a bit." This is a big one for me personally—sometimes when things get intense with my wife, I get overwhelmed and just leave for a while. I usually walk around the block two or three times and let myself seethe for about 15 minutes. Then I come back and we’re both a bit calmer and we can resume the discussion with a much more conciliatory tone." I agree but would also add that if you are going to walk away from your partner in the midst of a fight you still need to let them know that 1) you still love them and 2) that you are going to go calm down and come back in ___ minutes (and make sure you keep track of time and come back when you said you would). This helps to reduce feelings of abandonment in case your partner is sensitive to that.
Manson also offers to "Remember that being 'right' is not as important as both people feeling respected and heard. You may be right, but if you are right in such a way that makes your partner feel unloved, then there’s no real winner." Or as some people say, it's better to be close than to be right.
Of course if you are being honest, telling each other everything and not avoiding fights, then there will be some forgiving that might have to happen. Manson's readers covered this as well. A fellow named Brian wrote that "When you end up being right about something—shut up. You can be right and be quiet at the same time. Your partner will already know you’re right and will feel loved knowing that you didn’t wield it like a battle sword." That one is going up on my refrigerator. Seriously. And then there was Bill, who concisely reminded us that " In marriage, there’s no such thing as winning an argument." Agreed.
Manson opined "When an argument is over, it’s over... When you’re done fighting, it doesn’t matter who was right and who was wrong, it doesn’t matter if someone was mean and someone was nice. It’s over. It’s in the past. And you both agree to leave it there, not bring it up every month for the next three years. There’s no scoreboard...When your partner screws up, you separate the intentions from the behavior. You recognize the things you love and admire in your partner and understand that he/she was simply doing the best that they could, yet messed up out of ignorance. Not because they’re a bad person. Not because they secretly hate you and want to divorce you. Not because there’s somebody else in the background pulling them away from you. They are a good person. That’s why you are with them. If you ever lose your faith in that, then you will begin to erode your faith in yourself."
A reader named Fred wrote that he has "Been happily married 40+ years. One piece of advice that comes to mind: choose your battles. Some things matter, worth getting upset about. Most do not. Argue over the little things and you’ll find yourself arguing endlessly; little things pop up all day long, it takes a toll over time. Like Chinese water torture: minor in the short term, corrosive over time. Consider: is this a little thing or a big thing? Is it worth the cost of arguing?" I often ask my couples-- in 10 years, will this matter? What about in 20?
Readers also wrote that it is important to stay connected through every day things. Brian advised that partners "meet for lunch, go for a walk or go out to dinner and a movie with some regularity....Staying connected through life’s ups and downs is critical. Eventually your kids grow up, your...parents will die. When that happens, guess who’s left?...You don’t want to wake up 20 years later and be staring at a stranger because life broke the bonds you formed before the [drama] started. You and your partner need to be the eye of the hurricane.
Mason added that "This seems to become particularly important once kids enter the picture.The big message I heard hundreds of times about kids: put the marriage first." One of his readers, Susan, said that "Children are worshipped in our culture these days. Parents are expected to sacrifice everything for them. But the best way to raise healthy and happy kids is to maintain a healthy and happy marriage. Good kids don’t make a good marriage. A good marriage makes good kids. So keep your marriage the top priority." Dr. Stan Tatkin teaches the same. Dr. Tatkin advises that partners keep each other in a "couple bubble" and that all other entities, whether they are kids, careers, hobbies, parents, etc., be lower status than the relationship with your spouse. I have seen this advice save many marriages that were strained nearly beyond repair by kids, step-kids, ex-spouses, ailing parents and demanding careers.Keeping each other as the first priority is essential to a happy partnership.
Manson's readers also agreed that "Sex matters… a LOT". Readers said that when the relationship was ailing the sex lagged. And that it was important to make time for it, even if there are kids, jobs, chores and whatnot imposing on your time. His readers echoed what Helen Fisher cites in her research, that sex bonds people. "That when things are a bit frigid between them or that they have some problems going on, a lot of stress, or other issues (i.e., kids), they even go so far as to schedule sexy time for themselves. They say it’s important. And it’s worth it.
A few people even said that when things start to feel stale in the relationship, they agree to have sex every day for a week. Then, as if by magic, by the next week, they feel great again."
And again Manson and Stan Tatkin agree that creating rules or agreements in the relationship is essential. One of Manson's readers, Liz, stated that "There is no 50/50 in housecleaning, child rearing, vacation planning, dishwasher emptying, gift buying, dinner making, money making, etc. The sooner everyone accepts that, the happier everyone is. We all have things we like to do and hate to do; we all have things we are good at and not so good at. TALK to your partner about those things when it comes to dividing and conquering all the [stuff] that has to get done in life."
Manson talks about "The fact is relationships are imperfect, messy affairs. And it’s for the simple reason that they’re comprised of imperfect, messy people—people who want different things at different times in different ways...The common theme of the advice here was “Be pragmatic.” If the wife is a lawyer and spends 50 hours at the office every week, and the husband is an artist and can work from home most days, it makes more sense for him to handle most of the day-to-day parenting duties. If the wife’s standard of cleanliness looks like a Home & Garden catalog, and the husband has gone six months without even noticing the light fixture hanging from the ceiling, then it makes sense that the wife handles more of the home cleaning duties. It’s economics 101: division of labor makes everyone better off. Figure out what you are each good at, what you each love/hate doing, and then arrange accordingly. My wife loves cleaning (no, seriously), but she hates smelly stuff. So guess who gets dishes and garbage duty? Me. Because I don’t [care]. I’ll eat off the same plate seven times in a row. I couldn’t smell a dead rat even if it was sleeping under my pillow. I’ll toss garbage around all day. Here honey, let me get that for you." I often tell couples that their differences are a net strength for the relationship. One person is great with finances, the other can work a crowd and schmooze the new neighbors. Together they can benefit from the things the other person is better at.
And finally Mason offered the advice of a sage reader named Margo "You can work through anything as long as you are not destroying yourself or each other. That means emotionally, physically, financially, or spiritually. Make nothing off limits to discuss. Never shame or mock each other for the things you do that make you happy. Write down why you fell in love and read it every year on your anniversary (or more often). Write love letters to each other often. Make each other first. When kids arrive, it will be easy to fall into a frenzy of making them the only focus of your life…do not forget the love that produced them. You must keep that love alive and strong to feed them love. Spouse comes first. Each of you will continue to grow. Bring the other one with you. Be the one that welcomes that growth. Don’t think that the other one will hold the relationship together. Both of you should assume it’s up to you so that you are both working on it. Be passionate about cleaning house, preparing meals, and taking care of your home. This is required of everyone daily, make it fun and happy and do it together. Do not complain about your partner to anyone. Love them for who they are. Make love even when you are not in the mood. Trust each other. Give each other the benefit of the doubt always. Be transparent. Have nothing to hide. Be proud of each other. Have a life outside of each other, but share it through conversation. Pamper and adore each other. Go to counseling now before you need it so that you are both open to working on the relationship together. Disagree with respect to each other’s feelings. Be open to change and accepting of differences. Print this and refer to it daily."
Thanks, Margo, I think I will. Because even couple's therapists need reminders from time to time.
Wishing you health and happiness in your connections to others,
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I get this question a lot. Usually framed as "you can't do that, CAN you?" I hear a strong wish underneath the prohibition. "PLEASE tell me I am allowed to ask my partner to change!!" Many of us have absorbed the popular culture myth that we should not ask our partner to be different from who they are. Which sounds very loving, very accepting and very... unrealistic in my book. What if how are partner is acting is hurtful to us? What if it's damaging our relationship? How do you make the distinction between things you can ask to have changed and things that are supposed to be off limits? Is anything off limits?
PACT teaches that the real issue here is not changing your partner. It's changing how your partner is WITH YOU. How your partner treats you (and vice-versa). If my partner is a shy, introverted type, I am not going to change that. Introversion is one of the most stable personality traits researched. So even if I wanted to change that, even if my partner wanted to change that about him/herself, it's not likely to happen. But if part of how I get my emotional needs met is to have friends over every few weeks my introverted, shy partner may need to learn how to support that for me to some degree. This does not mean that s/he necessarily enjoys these social situations. But s/he does learn to support this need I have to connect with others by inviting them over every so often. Likewise if I am a strongly extroverted person my partner is not going to change that about me. But s/he can expect that I am going to not bowl him/her over with my need to have people at the house every day of the week. S/He can expect that I will allow him/her some "alone time" to recharge at the end of a day where s/he has had to talk to a lot of people. And that I won't take that personally or shame him/her about it.
In this scenario no one is actually changing. I am still an extrovert. He or she is still an introvert. But we respect each other's needs enough to BEHAVE in ways that take care of each other. And yes, you can "ask" for this. I would argue if you don't ask for it you may not get it. And if your partner is not acting in ways that support your deepest needs then they are not doing their job and you are not getting the benefit of being partnered. And over time, this lack of support for your deepest needs may begin to erode the positive feelings towards your partner. The relationship will no longer feel like a place where you can get important needs met.
Where many of us go wrong is in confusing how we want our partner to ACT and who they ARE. We feel disappointed that our partner is not a certain way and forget that we can ask for behaviors that feel good to us, and that our partner can behave in those ways even if it's not their personal default. Of course we need to learn to ask in ways that are respectful and kind and still honor our partner's own needs and wiring.
For an excellent in-depth explanation of how your partner is wired and what is likely to come naturally to them (or not!) see Dr. Stan Tatkin's audio program Your Brain on Love or his bookWired for Love. Or for those of you who are not yet partnered see Dr. Tatkin's book Wired for Dating. Learning how your partner's brain is set up will help you appreciate why they do what they do (and don't do), how to ask for what you want and need and how to take excellent care of them in return.
Wishing you health and happiness in all of your connections,
First a note on semantics. The "Island" under consideration is a romantic partner who has what would, in research, be called an "avoidant" attachment style. Attachment research goes back many years (to the 1940's) and involves classifying people into different categories based on how the relate to their primary caregiver in early childhood. For more information on attachment see my earlier blog on the subject.
As some of you know when I work with couples I use the PACT model of therapy (the Psychobiological Approach to Couples Therapy). The PACT model has re-labelled the attachment styles as follows: Islands (avoidant), Waves (resistant) and Anchors (secures). It would be too complicated to explain the model here but see earlier posts of mine on the classification system and how our attachment styles impact our romantic relationships. Dr. Stan Tatkin's audio program, "Your Brain on Love", provides a wonderful explanation of the theory and how to apply it to your relationship.
OK, now on to those islands. For those of you who love someone who is often island-ish it can be confusing to understand them if you are not one yourself. Now of course to be fair, island-ish people don't understand wave-ish people either.
However, human behavior is often predictable if you know what to look for. So if you know that your partner is "island-ish" then you can predict what is going to bug them and what will really make them purr. I am summarizing here points made by Dr. Stan Tatkin in his wonderful audio program Your Brain on Love. If you haven't listened to it I strongly suggest you give it a try! While I have provided a link via Amazon you can also buy it on iTunes, Audible and soundstrue.com.
Now before proceeding I need to make something REALLY clear. What I am about to say may make you think "sheesh, why would I want to commit to an island if it will turn out this way?". So PLEASE understand something-- everyone, regardless of their style (Island or Wave) will get harder to handle after commitment. Dr. Tatkin refers to this as the "marriage monster". It's the unstoppable dynamic that gets activated when we pledge ourself to someone for all eternity. This just naturally turns up the heat and starts to show the cracks in our structure. So if you are wave-ish please realize that commitment also makes you more wave-ish and therefore harder to handle. It's not that island-ish people are worse than you. There is enough bad behavior to go around ;-)
OK so as long as you proceed without judgement, here are a few things that are predictable about people who are island-ish (or avoidantly attached):
Once committed, island-ish folks tend to distance more. Remember that in courtship our brains are on all kinds of love chemicals that make us act like the most perfect version of ourselves. Those things that later will drive us crazy, like how our partner snorts when they laugh, which seemed so cute when we are dating but is now repulsive. Island-ish folks can tolerate a lot more closeness during courtship thanks to the cocktail of neurotransmitters and hormones we are on (for more on this see the Ted Talk by Helen Fisher). However once those hormones and neurotransmitters settle down as a real relationship develops, Islands start to have more trouble with the stress of being close. Islands find close relationships more stressful than waves or anchors so they are more prone to this problem.
Once committed island-ish folks tend to be more secretive. They may feel the need to 'protect' themselves as we become more important to them. Closeness can provoke a sense of danger to an island so they will "beef-up" on their boundaries as the relationship progresses. Remember that this is NOT specific to you (they would do it with any partner) and also they are NOT conscious of it or doing it "on purpose". Reassure them that you accept all of them and that they don't need to keep secrets from you for fear that you will judge them. This should help them feel more comfortable with the closeness and intimacy.
Once committed they are likely to be more protective of their alone-time. Try to let them know that you respect their need to be alone some of the time and that you are committed to letting them have some of that. Don't let them be alone all of the time (which they may think would be good for them). In fact, if left alone too long they tend to neglect themselves! So they truly do "need" us, but they also need to feel separate and autonomous.
Once committed their preference for "auto-regulation" can become more pronounced. Everyone needs some autoregulation skills but don't let your island-ish person over-rely on that strategy. Help them use you for safety and security when they are under stress. They may protest against this at first, saying that they want to "be alone". But remember if under stress an island would to better to seek solace in their partner, they just don't do that instinctively.
Once committed they may start reacting poorly to being approached. This is especially likely if you come unannounced or they do not know you are approaching until you are there. They tend to feel that their independence is being threatened when their partner walks up to them. They tend to expect that you need something from them and this makes them uneasy. Reassure them that you don't "need" anything from them but you just want to be around them because you love them. Let them know you are not using them for anything but rather that you chose them because you love and appreciate them. And try not to call them, especially by name, from another room, that tends to set off their alarm systems and they will likely react with anger or irritation. Instead go to them if you need them.
Once committed island-ish people's fear of engulfment from childhood tends to return. This makes them behave in all of the ways mentioned above. Reassure them that you want them to have their independence and that you also know that even though they want their alone time you also know that they love you. Island-ish folks tend to be afraid that if they ask for what they need for in terms of alone time their partner is going to feel hurt. Let them know this is not the case.
Once committed island-ish folks can be peckish about feeling they are being used, as noted above, so make sure to tell your island-ish partner that you love them just for who they are.
Once committed island-ish partners can experience a lessening of their libido/sex drive. A once pretty sexually active partner can seem to lose interest sexually. Be careful not to take this personally. They would be this way with anyone and it has to do with them coming from families where there was not a lot of physical closeness. Now that you have become "deep family" to them they start to unconsciously revert back to the patterns of their childhood attachments, which probably did not include a lot of close physical contact. Of course you can continue to ask for physical contact but be patient with them and try to find ways of approaching that don't provoke a defensive response in your island-ish partner. Also be careful not to trigger a shame response when discussing this with your island-ish partner as they tend to feel ashamed and embarrassed about letting their partner down in this way.
Once committed your island-ish partner may start to doubt that you will really be there for them if they need you (even if you have already proven that you will be there!). This comes from their history of having to take care of themselves emotionally a lot of the time. So now that they have taken you in to their inner level they will expect you to neglect them somehow. Make sure to let them know that you intend to continue to take care of them and don't let them push you away in this area because they "know" you won't measure up.
Remember that all of the above is NOT personal, NOT conscious and NOT immediately under their control. Like any human being island-ish partners can learn about themselves and can learn new behaviors. But this often takes time and some professional coaching.
And one final tip on not triggering your island-ish partner--
Try not to ask them why they did something. Most people probably don't know exactly why they do what they do in a given day because most of our brain processes are automatic. If we had to consciously think of everything we do we couldn't walk and breath at the same time, let alone explain ourselves from moment to moment. And since island-ish folks are not prone to thinking about themselves they feel caught off-guard and put on the spot if you ask them to analyze their own behavior. It's more useful to give them feedback on how their behavior is impacting you (what you like and what you don't like about their behavior) rather than try to have them explain themselves.
I hope these tips have been helpful. Look for my upcoming blog on "The Care and Feeding of Your Wave". Remember, about half of us have "insecure" attachment styles (meaning we are not "anchors" or "secures"). So if you find yourself relating to the Island or Wave types don't feel bad. There are plenty of folks in your company. And if your partner is willing to learn your style they can take great care of you (and vice-versa!).
Krista Jordan, Ph.D., ABPP
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