It is no secret to the people I work with that I love the work of Brene Brown. Her books, podcasts, articles, Netflix special, and basically everything else she has done is phenomenal. One of the key topics she speaks regularly on is the idea of vulnerability. This is an important key to any successful relationship. I first noticed this when I started doing marriage therapy, almost fifteen years ago. Brene Brown helped me put a name and research behind what I had been seeing for so long. Couples and individuals that are struggling in relationships have a difficult time being vulnerable.
What does someone who struggles with vulnerability look like? It is the person who has a difficult time identifying and expressing primary emotions-or in other words those really hard sticky emotions like hurt, sadness, loneliness, grief etc. For countless years I have seen couples come into my office and as they express their feelings of anger they create a solid wall or barrier between themselves and their partner. As we work on knocking that wall down and identifying those hard emotions it is very difficult for these couples because they have stopped the vulnerability in their marriage for so long. Sometimes years. Sometimes decades. What happens when vulnerability is turned off? That wall between the couple gets higher and thicker. Emotions are not expressed, except through anger or passive aggression. Resentment grows. Communication decreases. Emotional and sexual intimacy decreases. The couple starts to lead completely different lives.
In therapy, we work tirelessly on creating a safe space where each person in the relationship can express their feelings and be truly vulnerable. It is amazing to see the progress when they can look at each other and state they feel lonely and unimportant rather than yelling. The couples I work with laugh because I am always saying to them “turn to each other. Talk to each other not to me.” Through this sometimes uncomfortable process comes true vulnerability. Through vulnerability couples are able to better share their emotions, thoughts, and feelings without the fear of judgement. These couples communicate better, fight more productively, and have better emotional and sometimes sexual intimacy. The ability to be vulnerable with your partner is a game changer!
I challenge you to work hard to implement more vulnerability into your marriage. If your marriage is in trouble and you feel this is lacking please come in for counseling! Working on this and other essential keys can help rejuvenate your marriage.
We have all heard the saying Disconnect to reconnect. It is a bid to turn off electronics in an effort to become closer to the people in our lives. Recently, I had an opportunity to experience this. Over the holidays, we had a party at a family member’s home. As my husband and I were packing up our things, we looked around to make sure we had gathered all of our childrens belongings. We didnt see anything and went home. After putting my children to bed, I looked around and realized I had left my phone at the party somewhere. For the rest of the evening and most of the next day, I was without my phone. I never realized how much I depended on, and looked at, my phone until I didn’t have it.
That evening, before bed, there was no internet surfing, or YouTube watching. I simply read my book and went to bed. Since it was the holidays, I did not need to set an alarm and awoke on my own. As a reached for my phone to check my email and look at the weather, I realized I didn’t have my phone. Throughout the day, I went to reach for my phone only to realize I didn’t have it. Around noon was when the realization came that I looked at my phone for very stupid reasons and did it far too often.
I retrieved my phone at about three in the afternoon. The rest of the day I made a concerted effort to not look at my phone. By the end of the day, I felt more connected to my children, my spouse, and felt better overall. This could have been for numerous reasons, but I account a great deal of it to the decrease in my phone usage.
I recently watched a Ted talk by Collin Kartchner about phone usage/social media and children. It was a wake up reminder that our children need to feel important and loved. At times, our use of technology can leave them feeling unloved. At the very least, it sets a precedent that they will follow when/if they get a phone. When you have a few minutes, I urge you to watch it.
How often do you look at your phone? Is it for mindless things or for work? Obviously our jobs require us to use technology to complete tasks for work. However, do we stay focused on our work and then turn it off? Or does that create an avenue for perusing the internet? I challenge you to leave your phone at home when you go on your next date night. Forget it at a friends house. Turn if off after dinner. Finish your work and then turn off your computer for he night. See if it makes a difference in the way you feel.
Years ago I had a co worker who was notorious for not accepting compliments. One day, I told her that her hair looked nice and her response was “Does it not look good everyday?” Another time, I expressed that I liked her shoes. “I guess my other shoes aren’t cute then” was her response. Do you know someone like this? It can be frustrating when you are vulnerable enough to share a compliment with others and it not received well. It seems that a lack of accepting compliments can be tied to one of three things.
The first is a lack of self esteem. When we do not think kindly about ourselves, it is often times hard to accept that others think highly of us. Negative self talk can often lead to thinking positive things are untrue, and therefore it is difficult to accept when others think positively about us.
The second is a real or false sense of humility. I have run into this professional and personally many times. When a compliment is given the person shoots it down. “I don’t look good.” or “It’s not a big deal. I didn’t do all of the work.” My personal favorite is just a simple “What? No!” Whether it is to get more attention, the person is trying to be humble, or it is an actual sense of humility it is still frustrating when a response like this is given.
The third is true surprise. We have all had circumstances when we don’t feel like we’ve done a good job, and yet someone praises us for a job well done. A time when we didn’t feel good about how we looked and someone commented that we looked nice. Although this happens regularly,people don’t know how to respond because it is such a surprise.
What is do be done? I challenge you to look into your self talk. When you think positively about yourself you can accept that others do. When someone is vulnerable enough to share a compliment you can respond in a way that exudes confidence and humility at the same time. Here are five wonderful ways to respond when you get a compliment. Try these out and see if it changes the way you think about yourself, and the person who is giving you a compliment.
We’ve all heard of postpartum depression. A lot of us have known someone with postpartum depression. It’s those weeks, and sometimes months, after a woman has delivered her baby that trigger depression and anxiety. Little do people know, postpartum depression has a sister that is rarely talked about and sometimes, unknown. This is called antepartum depression.
Allow me to break this down just a bit. Ante is a latin term that means before. Partum refers to the delivery phase of the pregnancy. Depression has many definitions, so we will define it here as an overwhelming feelings of sadness. Therefore, antepartum depression means depression that happens before you deliver your baby. In other words, it is depression while you are pregnant.
I was first introduced to antepartum depression when I was pregnant with my third child. In my years of practice, I had worked with several pregnant mothers that described feeling down and blue. We worked through the depression, but I never named it or did a great deal of research on it. During my third pregnancy, I was very sick. Days of sickness turned into weeks. The weeks turned into months. It turned out that my entire pregnancy, I was extremely sick. After feeling sick for weeks on end, I started feeling depressed. My desire to do things that usually brought me happiness seemed unimportant. My energy was incredibly low. I had a hard time getting out with friends and family because I didn’t feel up to it. For weeks, I complained that I didn’t feel like my normal self.
After some time, I set out to find more information about antepartum depression. Realizing that it is a real problem that many women struggle with made me feel a lot better. I started naming it, talking to people about it, and taking steps to make myself feel better. This did not come easily and took me a long time to do. In fact, while I was diligent about doing all of those things, I still feel that my depression lasted until I delivered my daughter. However, talking about it and getting the help I needed really made all of the difference in the world.
What are the symptoms of Antepartum Depression?
The symptoms of antepartum depression are very similar to depression outside of pregnancy. This include but are not limited to:
-Feelings of worthlessness
-Feelings of guilt
-Change in sleep (sleeping more or less than usual)
-Change in eating habits
-Change in desire to do things that once brought happiness
-Thoughts of hurting yourself
-Thoughts of suicide
What can I do to treat my antepartum depression?
-Psychotherapy is one of the best tools to use when dealing with antepartum depression. A therapist can help guide you through your thoughts, feelings, and help give you solutions to work through them
-Medication is another route to take. This has implications on your baby and you will want to talk in depth with your medical provider. There are some medications that are safer to take while pregnant.
-Herbal supplements are another option. Again, talk to your doctor about what he/she feels is best for you and your pregnancy. There are several herbal treatments that can help.
-Foot zoning was a major help while I was dealing with antepartum depression. It eased my sickness and helped me feel more centered with my thoughts and feelings.
-Exercise is the last thing you want to to when pregnant (and depressed) but it is truly one of the best things you can do. Even walking around the block will release endorphins that will help your mood.
-Eating a balanced and healthy diet will be beneficial for you physically and mentally during your pregnancy.
-Sleeping and getting enough rest is essential during this time.
If you are suffering from Antepartum Depression, please know you are not alone! Thousands of women suffer from this on a daily basis. Share this blog post with someone you feel needs to hear about this. Antepartum depression is rarely talked about and needs to be an active conversation with women who are expecting babies. If you need further help, please call Wasatch Family Therapy. There are kind and professional therapists here to help you through this difficult time.
In 2007, my sisters and I decided to run a 10k together. It was perfect timing, as I had just moved from Logan (Go Aggies!) and needed a new hobby. I trained hard and finished the 10K in a little under an hour. The morning of the race was an emotional high. All of the runners at the starting line anxiously waiting for the race to begin. The high as you finished the race. The amazing feeling of accomplishing something. I had found my new passion.
Fast forward to 2009 when my husband, sister, and I decided to run the Wasatch Back Relay Race. I had recently gone through a very difficult miscarriage, and, without knowing it, was headed into almost two years of infertility battles. My second leg of the race was at two in the morning. The stars were bright as I ran along the side of the road in the dark with just myself, my music, and my headlamp. At some point, I remember starting to cry and allowing that to happen. The rest of the race, something magical occurred. A lot of my worry, anxiety, sadness, and fear got translated into my running. I allowed all of those feelings to fuel my run, and it felt amazing. That race helped me heal from a lot of sadness. Over the next two years, I ran races and trained to help myself get through a lot of the feelings that came from infertility.
Now, let’s fast forward to 2018. Modern medicine is a wonderful thing, and my husband and I have three wonderful children. They are seven, four, and eighteen months old. Now running takes on a different role in my life. It helps keep me in shape. It is a hobby that gives me some time away from my kids so I can be a better mother. It motivates me to make and accomplish new goals. It makes me a happier, more satisfied person. It helps my patience with my kids and my husband. Running keeps me sane.
When you exercise, your body releases something called endorphins. These chemicals helps reduce your perception of pain and can also trigger a positive feeling. These chemicals will help you fight feelings of depression and anxiety. Exercise is consistently something I encourage my clients to participate in.
What do you like to do to stay active? What kind of exercise keeps you sane? This summer, get outdoors and experience some different activities and find which one you like the best. It will be one of the best things you do for your physical and mental health.
Do you watch or listen to Ted Talks? I do, and I love them. There’s something satisfying about listening for ten to twenty minutes while I clean my house. I recently listened to one that is fantastic and really taught me a lot.
Dr. Guy Winch is a psychologist who writes and speaks about the discrepancy between physical first aid and emotional first aid. His thesis is that we are very quick to take care of our physical health, but we often put off taking care of our emotional health. This discrepancy becomes difficult because we often experience more emotional problems than physical ones. One of the most consistent conversations I have with people in my practice is about the importance of taking care of ourselves emotionally. For some reason, we don’t see it as weakness when we break our leg and need a doctor. However, when we are struggling emotionally, we may find it difficult to see a therapist. We brush our teeth daily to maintain dental hygiene, but what do we do to maintain our emotional health?
I invite you to listen to this talk and take some notes on how to administer some emotional first aid to you, your spouse, and children.
The second Ted Talk I love is by Brene Brown. Watching this talk is a common homework assignment I give people I work with. Vulnerability is such an important, and difficult thing. As you watch this talk, I hope you think about ways you can be more comfortable being vulnerable with yourself, and especially your spouse.
I recently listened to a fabulous podcast where Brene Brown was being interviewed. (For those of you that don’t know, Brene Brown is a very well known therapist, researcher, and author. She has written several, brilliant books about embracing vulnerability and recognizing the difference between guilt and shame. Her books have had a big impact on my personal and professional life. I highly recommend all of them.) In the podcast Brene focused on being comfortable in experiencing vulnerable emotions. In particular she spoke about joy.
In Brene’s research she stated that joy was often associated with fear. Her example was simple, but profound. She spoke of a parent lovingly watching their child sleep at night. In that moment of joyful contemplation the parents often reported a high degree of fear right after having the feeling of joy/contentment. What if my child dies at an early age? What if I contract cancer? Everything is so good right now, something has to go wrong soon. When I heard this example I knew exactly what she was talking about! I have had those same thoughts and feelings as I tucked my children into bed. As I thought about it, a lot of times I feel joy I realized it was very often followed up with fearful thoughts that my happiness could only last so long before something went wrong.
The answer to challenging this commonplace problem showed up in Brene’s same research project. She stated there were a number of people that reported after they had joyful feelings they purposely stated thoughts of gratitude to themselves. Instead of leaving the situation feeling fearful and worried, like so many did and do, this second group of people reported feeling joyful, happy, and grateful. These people made mention of giving gratitude to a higher being, a thoughtful spouse, their jobs, health, and many other things that allowed them to feel happiness in that moment.
I took this to heart. Over the last week or two when I have noticed feeling happy with my family, marriage, house, holiday season, or really anything, instead of following up with a negative or fearful thought I immediately stated how grateful I was in the moment for that joyful feeling. What a difference! It seemed like the joy I was feeling multiplied and lingered much longer than when I had chaotically thought about what may go “wrong” next to ruin my happiness. It has made me a better wife, mother, friend, and daughter to practice this easy technique.
This holiday season I challenge you to experience true joy. In those loud or often quiet moments when you find yourself feeling happy, follow those thoughts/feelings up with thoughts of gratitude. Why are you happy? Who helped you achieve that happiness? Why are you grateful for having the joyful feeling? Extend your Thanksgiving list of gratitude into the Christmas season, and notice the difference it will make.
Mindfulness is all the rage right now. There are a million pins teaching you how to be mindful, and just about as many books or articles. The problem is trying to find the time to be mindful! I’m trying to balance three children, my husband, work, dance class, homework, preschool, nap time, volunteering, self-care, my own hobbies, and the list goes on. I could write a whole blog post about everything that I have to do, and I’m sure your list is just as long (if not longer). The last thing on our list is to take some time to ground ourselves so we can continue to move forward with the many responsibilities we have. Here is a small but effective grounding, or mindfulness exercise to try. So put a show on for your kids or lock yourself in the bathroom and give this a try.
Take three calming breaths and look around while identifying:
5 things that you see
4 things that you feel
3 things that you hear
2 things that you smell
1 thing that you taste
Find a good time in the day and set an alarm on your phone to do this exercise. You will be surprised at how five minutes of reconnecting with yourself can help you throughout the day.
John Gottman is a world renowned therapist that specializes in marriage therapy. I use several of his ideas and techniques when working with couples. Today, I want to share the idea of Love Maps with you.
Gottman talks about a marriage like a house. It is built from the foundation up. When the foundation is shaky, it creates instability in many other areas of the relationship. One way to strengthen your marriage foundation is to create a shared meaning and have good emotional intimacy. Love maps are a great place to start in creating this emotional intimacy. I have listed the questions to create a love map. The challenge is to sit down with your spouse and see how many questions they can answer. If they get the answer wrong, it creates a time that you can share thoughts and feelings in a safe way. Try it with your spouse! It will create a wonderful time of connection.
-Name my two closest friends.
-What was I wearing when we first met?
-Name one of my hobbies.
-What stresses am I facing right now?
-Describe in detail what I did today, or yesterday.
-What is my fondest unrealized dream?
-What is one of my greatest fears?
-What is my favorite way to spend an evening?
-What is my favorite way to be soothed?
-What is my favorite get away place?
-What are some of the important events coming up in my life? How do I feel
-What are some of my favorite ways to work out?
-What medical problems do I worry about?
-What was my most embarrassing moment?
-Name one of my favorite movies.
-What is my favorite restaurant?
Rachel is a Licensed Marriage and Family Therapist. She loves working with couples in distress, and those looking to make their relationship better.
Call 801-944-4555 and make an appointment to find new ways to strengthen your relationship.
Can you feel it? Slowly but surely spring is coming. The days are longer, the flowers are starting to peek out from the ground, and it is warming up. I always take spring as a time of assessment about myself and where I want the year to go. The majority of people make “new years resolutions.” Usually these include goals about eating better, exercising, and getting out to meet new people and have fun. I don’t know about you, but in January when it is cold and snowy all I want to do is stay inside, and make and eat homemade bread and cookies. Suffice it to say, my new years goals take a backseat very quickly. However, in the spring I am much more motivated to take inventory of where I am and what I can do for the rest of the year to feel good and make my relationships better.
It is common in spring to do “spring cleaning.” We open the doors and air out our homes. We clean out our flowerbeds to make room for plants. Let’s
do the same emotionally. Look at and evaluate how you are doing personally and with your relationships. After your evaluation you can make some commitments to yourself. Doesn’t commitment sound a little more decisive than a goal? For some reason when I say I have committed to someone or something I have a strong desire to follow through. Goals, it seems, can be easily broken.
Here are some of the commitments I have made to myself this spring.
1) In an effort to exercise more I have signed up to run the Big Cottonwood Half Marathon in September. My hope is to match or beat my time from my last half marathon. This motivates me throughout the spring and summer to exercise and prepare well for the race.
2)In an effort to connect more with my husband we have committed to going on two dates a month.
3)I will do one thing just for myself daily. I have three young children and most of my time goes to taking care of them. In an effort to take care of myself I will do something just for myself. This may include reading, working on a project, doing my nails, journaling, or simply sitting quietly and meditating.
Although these may not seem like monumental commitments, I think they will keep me focused and help me feel better throughout the rest of the year. I challenge you to do the same! Look at yourself and your relationships and see what needs some sprucing up. Come up with one to three commitments to make your year great.