January 2006 Catherine Haynes, Couples Therapist
Couples Newsletter
In this issue
 

Poem and Quotes of the Month

Learning to love differently is hard, love with the hands wide open, love with the doors banging on their hinges, the cupboard unlocked, the wind roaring and whimpering in the rooms rustling the sheets and snapping the blinds in an open palm.

It hurts to love wide open stretching the muscles that feel as if they are made of wet plaster, then of blunt knives, then of sharp knives.

It hurts to thwart the reflexes of grab, of clutch; to love and let go again and again. It pesters to remember the lover who is not in the bed, to hold back what is owed to the work that gutters like a candle in a cave without air, to love consciously, conscientiously, concretely, constructively.

I can’t do it, you say it’s killing me, but you thrive, you glow on the street like a neon raspberry, you float and sail, a helium balloon bright bachelor’s button blue and bobbing on the cold and hot winds of our breath, as we make and unmake in passionate diastole and systole the rhythm of our unbound bonding, to have and not to hold, to love with minimized malice, hunger and anger moment by moment balanced. (Marge Piercy)

"For one human being to love another: that is perhaps the most difficult task of all . . . , the work for which all other work is but preparation. It is a high inducement to the individual to ripen . . . a great exacting claim upon us, something that chooses us out and calls us to vast things." (Rainer Maria Rilke)

Safety is most often compromised by hostility, along with its verbal attacks, uncharitable characterizations, blame, defensiveness, sullen withdrawals, and harsh criticisms. . . The purpose of couples therapy is to assist each person to access and embody more of his or her essential self in intimate interaction and to be freed from the rigidity of the (negative) limitations that are continually reinforced in interactions with their intimate partner." (Rob Fisher)

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Greetings!

I have put together a few thoughts on managing conflict interactions, titling it "What You MUST Know About Conflict." In my work with couples we focus on both reducing negative interactions and increasing positive interactions. This newsletter is focused on the first. Conflict can strengthen your relationship - or harm it. What you choose to do really does make a difference!

As you read through the newsletter, ask yourself:

  • Which ideas are you familiar with?
  • Which ones are new to you?
  • Any that you really buy into and would like to practice?
  • Any you disagree with?
Use this newsletter as a springboard for talking with your partner about how the two of you manage your conflict - and some changes that you would like to move toward!

 


 
DAMAGE CONTROL
 

If you can't keep the fight from starting, don't make it worse. You must contain yourself from lashing out, swearing at your partner, criticizing them when you are heated.

 

 
THE PHYSIOLOGY OF FIGHTING
 

When you feel threatened in an argument you are likely to go into “Fight, Flight or Freeze” mode. When things are calm, discuss with your partner which one you go to. In the evolutionary scheme of things, this physiological activation served the purpose of keeping you alive. The adrenaline and cortisol released in a conflict override your ability to think clearly. You must realize this. From an evolutionary perspective when you go into one of these modes you are primed to act to survive.
 

This means that in:

  • Fight mode - you may feel hate, may wish to hurt them back
  • Flight mode - you may want to leave or run away, divorce your partner, not try to work things out
  • Freeze mode - you may feel utterly paralyzed, perhaps unable to access thoughts or feelings. You may wan to curl up or hide

 

 

 
SELF-SOOTHING
 

You must know how to self-soothe! By this I mean knowing how to calm yourself when things between you get intense. The following exercise will help you figure this out:

  • Make a list of all the positive ways you can soothe yourself. For example:
  • take a walk
  • take two deep cleansing breaths
  • take a hot bath
  • make a cup of chamomile tea
  • read a novel for 15 minutes
  • eat chocolate (oops maybe that should be on the negative list!)

 

 

  • Make a list of all the negative ways you sometimes soothe yourself
  • yell at your partner
  • drink too much
  • smoke
  • eat carbs (or salty or sweet foods)

 

You must have available to your consciousness some of the positive ways to self-soothe, especially how to get through the times that are hardest for you (e.g., the night, bedtime). Share this list with your partner and brainstorm together more ideas for each of you, as well as times you could call a time-out to use them.

 

 
THE 40-HOUR RULE
 

After a fight or particularly intense encounter it takes your body 40 hours to return to baseline. During this time you and your partner are vulnerable. If problem- solving is not an option at the moment, you might as well find ways to be together that begin the process of repair. When you are calm:

  • Make a list of all the things you and your partner can do together that are "easy things" you would be willing to do as you try to get back to normal
  • watch tv together
  • take a walk
  • play a (non-competitive) game
  • go out to eat
  • got sit in a coffee shop together
  • Discuss whether you or your partner need time alone after an intense interaction to calm down, and how to negotiate, navigate, and respect that need without it being punishing.

 

 

 
GET JUDGMENTS DOWN
 

 

  • While you are angry, privately list all the judgments and negative thoughts that you have about your partner, yourself, and the relationship but do not discuss them at this time.
  • After you have calmed down and are through the 40 hours, go through this list (alone) and decide:
  • Which ones need to be addressed
  • Which ones were anger driven

 

 

 
NO TALKING RULE
 

In general it it best to have a “NO TALKING ISSUES AT OR JUST BEFORE BEDTIME” policy. Have you ever had a constructive argument at bedtime? You must condition yourself to bring things up at other times of the day, or schedule a talk for the next day. Sleep interrupted makes coping with relationship issues harder.

 

 
DON’T TAKE IT PERSONALLY
 

This may seem like an odd thing to say when so much of what happens between you is very personal, but if you get triggered by something your partner says, then at least 50% of that is about YOU (and the same for your partner). If you work to understand what got triggered in you by your partner’s “bad/unkind/inconsiderate” behavior, then you are in better shape to talk about what was going on. Understanding what triggers you and how to work with it will be addressed in future newsletters.