Self-Care: Nurturing Yourself Amidst Life's Demands

In today's fast-paced world, it's easy to put self-care on the back burner, especially when juggling multiple responsibilities and commitments. However, even in the midst of busy schedules, prioritizing self-care is essential for maintaining balance, well-being, and resilience. Here are some practical tips for incorporating self-care into your busy life:

Schedule it in: Treat self-care activities as non-negotiable appointments in your calendar. Block out time each day—even if it's just a few minutes—for activities that nourish your mind, body, and spirit. Whether it's a quick meditation session, a brisk walk outdoors, or a relaxing cup of tea, prioritize these moments as you would any other important task.

Keep it simple: Self-care doesn't have to be elaborate or time-consuming. Look for simple activities that you can integrate seamlessly into your daily routine. This could be as basic as taking deep breaths throughout the day to center yourself, practicing gratitude before bed, or indulging in a favorite hobby during your lunch break.

Multitask mindfully: While multitasking is often seen as a necessity in busy schedules, it can also be an opportunity to incorporate self-care. For example, listen to uplifting podcasts or audiobooks while commuting, practice mindfulness while doing household chores, or engage in gentle stretches while watching TV.

Set boundaries: Learn to say no to activities or commitments that drain your energy and detract from your well-being. Prioritize tasks that align with your values and goals, and don't hesitate to delegate or ask for support when needed. Setting boundaries around your time and energy is essential for maintaining balance and preventing burnout.

Practice self-compassion: Be gentle with yourself on days when self-care feels challenging. Remember that self-care is not about perfection but about making a conscious effort to prioritize your well-being amidst life's demands. If you miss a self-care session or feel overwhelmed, practice self-compassion and remind yourself that it's okay to prioritize rest and recharge.

Find creative solutions: Get creative with how you incorporate self-care into your routine. Look for opportunities to combine activities or adapt them to fit your schedule. For example, invite a friend to join you for a workout or meditation session, or turn your daily commute into a mindfulness practice by tuning into your surroundings and savoring the moment.

Start small and build momentum: If incorporating self-care into your routine feels overwhelming, start with small, manageable steps and gradually build momentum over time. Set achievable goals and celebrate your progress along the way. Remember that consistency is key, and even small acts of self-care can have a cumulative and transformative impact on your well-being.

Incorporating self-care into a busy schedule may require intention and creativity, but the benefits are well worth the effort. By making self-care a priority, even amidst life's demands, you can cultivate greater balance, resilience, and well-being, enabling you to show up fully and authentically in all areas of your life.

By Brianna Roskamp

Book with her here: https://SouthTampaTherapyBOOKAPPT.as.me/BriannaRoskamp

I Will Help You Connect On A Deeper Level With Your Partner!

Slowing partners down during a session to facilitate deeper connection can be crucial in helping them communicate more effectively and understand each other's emotions more fully. Here are some strategies you we can use together during a session:

1. Mindful Breathing Together

• What: Invite the couple to engage in a few moments of mindful breathing together before they begin discussing difficult topics.

• Why: This can help ground them in the present moment, reduce anxiety, and create a calmer atmosphere for deeper connection.

2. Reflective Listening

• What: Encourage each partner to take turns speaking without interruption while the other listens attentively. After one partner speaks, the other should reflect back what they heard, focusing on understanding the emotions and needs expressed.

• Why: Reflective listening ensures that each partner feels heard and validated, which fosters empathy and deeper emotional connection.

3. Use of "I" Statements

• What: Guide the couple to use "I" statements (e.g., "I feel..." or "I need...") instead of "You" statements, which can often feel accusatory.

• Why: "I" statements help each partner express their feelings and needs without blaming or attacking the other, which slows down reactive responses and opens the door for more meaningful dialogue.

4. Pausing and Checking In

• What: Introduce pauses during the conversation where each partner can check in with themselves and each other. Ask them to reflect on what they are feeling in the moment and how they are responding to what is being said.

• Why: Pausing helps interrupt automatic reactions and allows both partners to process their emotions and thoughts more deeply before continuing the conversation.

5. Emotional Validation

• What: Encourage partners to acknowledge and validate each other's emotions before moving on to problem-solving or responses.

• Why: Validation shows understanding and empathy, which can slow down the pace of the conversation and allow for a deeper emotional connection.

6. Use of Metaphors or Visualizations

• What: Introduce metaphors or visualizations to help partners understand each other's emotional states or experiences more deeply (e.g., “Imagine your partner is carrying a heavy backpack. What might be inside?”).

• Why: Metaphors and visualizations can shift the conversation from surface-level issues to the underlying emotional dynamics, facilitating deeper understanding.

7. Focused Eye Contact

• What: Ask the couple to make and maintain eye contact for a few moments without speaking.

• Why: Eye contact can be a powerful way to foster connection, allowing partners to feel more emotionally attuned and connected.

8. Slow Down the Pace of Speech

• What: Encourage each partner to speak more slowly and deliberately, focusing on their tone and word choice.

• Why: Slowing down speech helps reduce defensiveness and allows for more thoughtful, intentional communication.

9. Set Time for Self-Reflection

• What: Suggest that each partner take a few minutes to silently reflect on their emotions and needs before responding during a discussion.

• Why: Self-reflection helps partners understand their own emotions more clearly, leading to more meaningful exchanges.

10. Highlighting Positive Interactions

• What: During sessions, focus on and amplify moments where partners successfully connect or show understanding towards each other.

• Why: Reinforcing positive interactions can help partners slow down and appreciate these moments, fostering a deeper connection.

By implementing these strategies, I can help couples slow down, communicate more effectively, and build a deeper emotional connection.

I’m looking forward to meeting you and helping connect with your partner now…

By Elizabeth Mahaney, LMHC, MFT, NCC, DCC, Ph.D

SOUTH TAMPA THERAPY, WELLNESS, MARRIAGE & FAMILY THERAPY

Book Appointment

Call or Text (813)240-3237

Licensed Mental Health Counselor, Marriage & Family Therapist

❤️ Marriage & Family Therapist 💍 Gottman Relationship Counselor 🧠 Licensed Mental Health Counselor 🏫 Harvard Trained ❤️‍🩹 Emotion Focused Therapist 👂🏽 Non-Violent Communication Facilitator 🌎 National Certified Counselor👩🏼‍⚕️ Private Practitioner 📈 Entrepreneur, Author & Mentor 🎓Qualified Supervisor for State Licensure ⚖️ FL Supreme Court Family Law Mediator 🥅 Solution Focused ✌🏻Conflict Resolver 🥰 Self Compassion & Self Care Advocate 🧘🏼‍♀️ Mindfulness Meditating Yogi 🤔 Daily Intentions & Reflections 👩‍❤️‍👨 Attachment Theorist 🗣 Neuro Linguistic Programming Practitioner ✏️ Agile Learning Center Founder 📚 Self Directed Education Alliance 🧑‍🌾 Grower: Fruit Trees & Herbs 🍽 Psychology of Eating & Nutrition 👩‍🏫 Life Long Learner... 📍 Tampa, FL & Jurisdiction to practice in FL, CT, NC, SC, MD, VA

www.SouthTampaCounselor.com

SouthTampaTherapy@gmail.com

The Power of Assertive Communication: Why It Matters and How to Master It

 In a world where communication styles can make or break personal or professional relationships, understanding how to communicate assertively is crucial. Assertive communication is about standing up for our rights while respecting others. It's a delicate balance between being passive, letting others walk all over us, and being aggressive, where we might overpower others to get our way.

But why is assertive communication so important? And how can we recognize when we're being passive or aggressive? Let's dive into these questions and explore how mastering assertiveness can transform our interactions and relationships:

                  Assertiveness isn't just about getting what we want—it's about expressing our needs and feelings in a healthy, respectful way. When communicating, we build relationships by clearly stating our needs without attacking or blaming others. This creates a foundation of mutual respect and understanding, fostering more robust, trusting relationships. Recognizing and expressing our emotions and needs also helps us develop deeper emotional intelligence. This self-awareness allows us to better understand not only our feelings but also the feelings of those around us.

                  Moreover, assertive communication reduces stress and resentment. When we fail to communicate assertively, we often bottle up our emotions, leading to anxiety and resentment. Assertiveness allows us to express ourselves openly, preventing these negative feelings from building up. It also promotes accountability. Assertive communication encourages us to take responsibility for our thoughts, feelings, and actions. By acknowledging our role in interactions, we avoid the pitfalls of blaming others and instead focus on finding constructive solutions.
                  
                  Understanding passive, aggressive, and assertive communication is vital to mastering assertiveness. Passive communicators often avoid conflict at all costs. They might say "yes" when they mean "no" or stay silent when disagreeing. This can lead to frustration and powerlessness, as their needs and desires are never addressed. Common signs of passive communication include averted gaze, slouched posture, and phrases like "maybe" or "I guess."

                  On the other hand, aggressive communicators express their needs and desires in a forceful, often hostile manner. They might dominate conversations, interrupt others, or use sarcasm and put-downs. While this style can sometimes achieve short-term goals, it often damages relationships and creates a hostile environment. Signs of aggressive communication include loud, condescending speech, invading personal space, and making demands.

                  In contrast, assertive communicators express their needs and feelings honestly and directly while also respecting the rights and feelings of others. They use "I" statements, maintain eye contact, and speak in a clear, firm tone. This communication style leads to mutual respect and healthier interactions.

                  In specific contexts, particularly in industries that prize competition or in cultures that value machismo, aggressive communication can be seen as a sign of strength or assertiveness; however, while it may be effective in these environments, it often comes at a cost. Aggressive communication can damage relationships, create a toxic atmosphere, and lead to long-term consequences like isolation or burnout. In contrast, assertive communication allows us to maintain integrity while achieving our goals. It's a more sustainable way to navigate personal and professional interactions, leading to more meaningful and respectful relationships.

                  If you recognize passive or aggressive tendencies in your communication, don't worry—assertiveness is a skill that can be developed with practice. Start by identifying unassertive thoughts that might be holding you back. For example, beliefs like "I shouldn't say what I want because it's selfish" or "If I assert myself, people won't like me" can undermine your ability to communicate assertively. Once you've identified these thoughts, challenge them. Ask yourself whether they're true. Reframe them into more positive, assertive beliefs, such as "I have the right to express my needs" or "Assertive communication builds stronger relationships."

                  Next, practice assertive statements. Use "I" statements to express your needs and feelings without blaming others. For example, "I feel overwhelmed when I must take on extra work at the last minute. I would appreciate it if we could plan ahead." Learning to set boundaries and say "no" when necessary is a critical part of assertiveness. Remember that you have the right to protect your time and energy, at the same time respecting others' rights. Assertiveness isn't just about meeting your needs but also respecting others'. Listen actively, acknowledge others' perspectives, and seek mutually beneficial solutions.

                  Finally, tools like thought diaries and behavioral experiments from Cognitive Behavioral Therapy (CBT) can help you track your progress and refine your assertive communication skills. Assertive communication is a powerful tool for improving relationships, enhancing emotional intelligence, and reducing stress. Recognizing when we're being passive or aggressive and consciously communicating assertively can create more respectful, fulfilling interactions in every area of our lives.

Start practicing assertiveness today, and see its positive impact on your personal and professional relationships!

By Ari Leal, Therapist

Book with Ari here: https://SouthTampaTherapyBOOKAPPT.as.me/AriLeal

Cultivate A Secure Attachment Style... without Being Anxious or Avoidant

All relationships are unique - one explanation won't describe them all

Every human being craves a sense of belonging, either toward family, friends, or a spouse. When humans become attached to someone, the influence of one on the other regulates their natural states. It influences each other's psychological and emotional well-being.

Humans need to form close bonds with others in order to feel secure and safe in life.

Relationship problems can be excruciating; they encompass the innermost core of people's lives.

No one has a finite description that fits the bill as each case of relationship issues is unique and personal, coming from an endless number of possible root causes.

You may suffer from constant tension and emotional problems if your partner cannot meet your basic needs, which can have severe consequences on your emotional well-being, self-esteem, and even physical health. That's why it's essential to understand your attachment style and the attachment style of people close to you, especially your spouse. 

Research has shown there are three main attachment styles or manners in which people see, understand, and respond to intimacy in romantic relationships. These findings are parallel to those found in children:

•   Secure attachment style

•   Anxious attachment style

•   Avoidant attachment style

If you are someone with an anxious attachment style, you'll spend a lot of time worrying and thinking about whether your partner loves or cares for you. You will also be bothered about if they're spending enough time with you and what is going on in their mind when they don't call you back within a few minutes of missing your call.

The avoidant attachment style indicates that you value your independence and time alone more than your relationship. A secure attachment style fits between both styles. It is an ideal balance between caring enough and not worrying too much.

People with each of these attachment styles show lots of differences in:

•   The way they see intimacy and togetherness.

•   The way they deal with conflict.

•   Their behavior towards sex.

•   Their ability and means to communicate their wishes and needs.

•   Their expectations and desires from their partner and the relationship.

• In this summary, you will learn more about how you develop attachments to other people and how to enhance your relationships and become closer. After all, isn't that what we all want?

Attachment styles are dictated by your upbringing

Your current attachment style is determined by how you were cared for as a baby. In other words, if your parents were sensitive, available, and responsive, you would have a secure attachment style. If your parents were inconsistent and inappropriately responsive, you would likely develop an anxious attachment style. If they were distant, rigid, uncaring, and unresponsive, you would probably display an avoidant attachment style.

But this doesn't mean you can't change your attachment style over time; you would need to have positive experiences with partners, friends, and family members in order to turn the tide to help rewire your brain into thinking a new way.

The way you were treated as a child affects your life in a huge way. You learn how to love, feel, and react from your parents.

However, total change isn't always necessary.

Sometimes it's better to understand your current style of attachment, work out the negative elements and twist them into something positive, and learn to get the most out of your situation.

Someone with an anxious attachment style can learn to be more at ease when away from their partner. That doesn't mean they're instantly going to be comfortable with it and have no issues from that point onwards. It simply means that they're making baby steps towards changing a harmful habit. Whether a person can ever entirely change their attachment style is very debatable. What you can do is identify your partner's attachment style and be more understanding.

Did you know? The "dependency paradox" states that the closer you are to your partner, the more independent you're able to become on your own.

It means that you know you have someone close to you if you need support or help.

When you understand attachment, you're able to connect more meaningfully with other people.

Understanding your specific attachment profile will help you know yourself more, achieve more goals, and guide you in your relations with others, bringing happiness and fulfillment to your relationships.

When people hear about relationship attachment styles, they usually have no difficulty recognizing their style. Some people declare right away, "I'm anxious," "I'm avoidant," or, "I think I'm secure," while others have a more challenging time figuring it out.

Attachment styles are stable most of the time but still subject to change.

If you find it difficult figuring out your attachment style, the following guide will help:

•   If you feel quite relaxed around your partner and you're not constantly questioning the connection, you're secure in your union.

•   Suppose you desire and long for intimacy and closeness, but you have many insecurities, are unsure where the relationship is going, and little things your partner does sets you off and anger you. In this case, you're probably anxious.

• You're probably avoidant if you feel uncomfortable when things become steamy and intimate, or you value your independence and freedom more than any relationship.

Discovering other people's attachment styles is usually more stringent than identifying your own. You alone know yourself best, but knowing yourself is not just how you behave; it's also what you feel and think when in a relationship. To make this easier, most people give away all the clues about their attachment style by how they live their lives and their actions without even knowing it. The deal is to know what to look for.

Golden Rules for discovering your partner's attachment style:

•   Find out whether they seek intimacy and closeness.

•   Discover how preoccupied and involved they are with the relationship and how sensitive they are to rejection.

•   Don't focus on one "symptom," look for various signs.

• Assess their reaction to effective communication.

•   Be alert and look for what they are not saying or doing                                                               

  Things to note before getting serious with a partner

• When getting involved with someone, carefully tread; the stakes are high, and your happiness depends on it, especially true if you have an anxious attachment style. All happiness or unhappiness solely depends upon the quality of the object to which love attaches us.

• People with an anxious attachment style are quick to notice changes in others' emotional expressions. They are also sensitive to other people's cues. However, they also jump to conclusions very quickly, and when they do, they tend to misinterpret people's emotional states.

• Practicing patience is an essential lesson for someone with an anxious attachment style.

• If you can wait a little longer before reacting and jumping to conclusions, you will be able to understand the world around you and use it to your advantage.

  If you're anxious, you may want to learn a lot about dating someone avoidant because of the following reasons:

• You want closeness and intimacy, and they want to maintain some distance - emotionally and physically.

• You are very sensitive to any rejection, and they send mixed signals that you often interpret as rejection.

• You often find it challenging to read verbal and non-verbal cues during communication and they don't think it's their responsibility to do so. 

• You need to be reassured, shown love, and feel loved, but they tend to put you down to create distance as a means to deactivate their own attachment system.                                                

• Effective communication means that you communicate in a way that is inoffensive and does not put your partner on the spot but allows them to be open with you without feeling attacked, criticized, or blamed.

Learn what suppresses your ability to attach to others in a meaningful way

Your attachment style decides what you expect in relationships, how you interpret and see romantic situations, and how you behave with your date or partner.

Avoidant attachment types may try to keep people at a distance, even in a serious relationship.

Here are some popular strategies that suppress one's attachment system:

•   Acting or thinking, "I'm not ready to commit"

•   Focusing on minute imperfections in your partner

•   Flirting with others without caring about your partner's thoughts

•   Not saying, "I love you," often

•   Avoiding physical closeness

If you're avoidant, you may unconsciously act out these small, everyday deactivating strategies to ensure that the person you love won't get in the way of your freedom.

Imagine if a parent couldn't read their infant's cues. The parent wouldn't tell whether their baby is hungry or tired, wanting to be held or left alone, wet or sick. How difficult life would be for the baby and the parents. The baby would have to labor hard and cry so much longer to be understood.

An avoidant attachment style can often make you feel like this. You will not be firm at translating the many verbal and nonverbal signals you receive during everyday interactions into a coherent understanding of your lover's mental state, causing a lot of problems in your relationship.

However, the good news is that there are things you can start doing today to stop pushing love away, such as:

•   Identifying deactivating strategies.

•   Removing emphasis on self-reliance and focusing on mutual support.

•   Being with a very secure partner.

•   Knowing your tendency to misinterpret behaviors.

Avoidants should embrace the idea of finding a partner who is a fit for them to help push down their avoidant behaviors and thoughts so they can focus on the positives.

Cultivate the secure attachment style to enjoy higher levels of satisfaction.

Many experts agree those with avoidant attachment styles tend to be less happy and satisfied in their relationships, because they can never totally connect with their partner. They will always have something on their minds that makes them question whether it's right, safe, and appropriate to be there.

It is believed that each attachment style evolved and improved to increase the survival chances of humans in particular environments.

Studies have demonstrated that individuals with a secure attachment style report higher satisfaction levels in their relationships than people with other attachment styles. Happiness is the primary measure of satisfaction.

People with a secure attachment style are more likely than others to forgive their partner for wrongdoing. Secure people naturally dwell less on the negative and can turn off upsetting emotions without becoming defensively distant.

People with secure attachment styles fare better in relationships and create fantastic effects, raising their insecure partner's relationship satisfaction and functioning to a greater level.

So, if you're with someone secure, they will nurture you into a more confident stance.

Some of the following characteristics influence every aspect of romantic relationships:

•   Great conflict deflators

•   Mentally flexible and smart

•   Effective and great communicators (NVC)

•   Avoids game playing

•   Comfortable with closeness and boundaries

•   Quick to forgive

•   Practices and views sex and emotional intimacy as one

•   Treats their partners like royalty, with respect

•   Secure and confident in their power to improve the relationship

•   Responsible for their partners' overall wellbeing

There is evidence to show that a secure attachment style doesn't originate from a single source. Many factors, aside from parenting, such as genes and romantic experiences as adults, come together to create a safe attachment pattern.

Making a secure base for your partner entails that you do the following:

•   Manage conflict effectively 

•   Don't play games

•   Be comfortable with closeness

•   Set boundaries

•   Be quick to forgive

• Learn more about Emotion Focused Therapy for Couples

•   Have mental flexibility

•   Communicate compassionately and effectively

•   Be secure in your power to improve the relationship

•   Treat your partner like royalty

• Non-violent Communication NVC Skills can help tremendously 

Conclusion

Genes sometimes affect the way we act and the decisions we make. However, to become attracted and attached to another, we must use our willpower and focus on learning the nature of attachment to create healthy and strong connections. Connections are essential for a happy life, after all.

Always remember that your attachment needs are legitimate. Do not feel bad for depending on the person you are closest to - it is part of your genetic makeup. A relationship or attachment should make you feel more confident, happier and give you peace of mind. If it doesn't, this is a wake-up call to make things better. Above all, remain true to your authentic self; avoid playing games - it will only distance you from your ultimate goal of finding real joy and happiness, be it with your current partner or someone else.

It's easy to focus on the things you deem to be negative about yourself, but the truth is that nobody is perfect; we all have strengths and weaknesses. Concentrating on your weaknesses too much will not allow your strengths to shine, and as such, you'll beat yourself up for minor mistakes you make. Relationships are about give and take but there also about trust and weaknesses. Concentrating on your weaknesses too much will not allow your strengths to shine, and as such, you'll beat yourself up for minor mistakes you make. Relationships are about give and take, but they're also about trust and forgiveness.

It's time for a bit of soul searching. Do you avoid commitment, or do you run towards it too fast?

How do you interact with your partner? Do you truly listen to them, or do you speak over them all the time? Sometimes we make small mistakes without realizing it, purely because they're part of our genetic makeup. However, that doesn't mean you can't identify them and then work to change their adverse effects.

Try this:

• Practice using NVC Nonviolent Communication (aka Compassionate Communication).

• Learn to listen as much as you speak! Effective communication isn't just about saying words in the right way; it's also about listening to your partner and reading body language to get the whole picture.

• Identify your attachment style. Do you avoid attachment out of fear? Understanding your attachment style will allow you to make progress and overcome any blocks between you and relationship happiness   

• Have trust and patience in your partner.

• Learn about the Gottman Approach.

Sometimes it takes people a little longer to open up, and that's okay! Rushing the situation will only lead to a negative outcome. Take your time!

Book an appointment with Dr. Elizabeth Mahaney to learn more about your attachment style:

https://SouthTampaTherapyBOOKAPPT.as.me/ElizabethMahaneyLMHCMFTPhD

Transform Anger Into Connection

Transforming anger into an opportunity for connection and growth in intimate relationships is possible through the practice of Nonviolent Communication (NVC).

When anger arises in a relationship, couples often fall into destructive communication patterns, exacerbating the initial pain and creating a cycle of suffering. However, NVC offers a way to break this cycle and foster understanding and connection.

Marshall Rosenberg's insight into anger helps shed light on its underlying dynamics. When someone is angry, it indicates a strong need that they urgently want to be met. However, in an attempt to ensure their needs are met, they may employ moralistic rules, which often lead to unpleasant treatment of others. Recognizing these underlying needs and shifting the focus from moralistic rules to unmet needs is crucial for transforming anger into understanding and connection.

To identify the unmet needs behind anger, it is important to look beyond the rules and reactions of the person expressing anger. One approach is to set aside one's own reactions and inquire about the person's upset. Asking questions like, "When I hear that you are upset about this, it tells me there was a way you wanted to be treated that didn't happen. Am I right?" opens up the conversation and invites the person to share their perspective.

Continuing the exploration of unmet needs, asking questions about the ideal way they would have liked to be treated can help uncover their desires and dreams for the relationship. This can include questions such as, "If you could have been treated in a way that was perfect for you, what would that look like? What would have happened?" This process encourages them to think about the positive outcomes they envision and articulate their needs more explicitly.

The answers provided serve as clues to identify their unmet needs. By presenting different possibilities and allowing them to decide what resonates, it becomes easier to narrow down and understand their specific needs. This process is akin to trying on different clothes until the right fit is found. It requires empathy, active listening, and an open mind to accurately grasp the underlying needs being expressed.

By delving deeper into their needs and offering empathy and understanding, the initial anger can be transformed into a sense of relief, relaxation, and genuine connection. This process of uncovering and addressing needs is a form of deep empathy that brings joy and closeness to the relationship.

While learning this approach may take time and practice, it cultivates a sense of eagerness to explore the needs underlying anger and fosters a stronger bond between partners. Through NVC, anger can be seen as an opportunity for growth, understanding, and strengthening the connection in intimate relationships.

Communication Skills in Intimate Relationships

Nonviolent Communication (NVC) skills can greatly benefit intimate relationships by promoting understanding, preventing conflicts, and deepening connections.

In intimate relationships, the emotional investment is high, making disconnections and conflicts particularly painful. NVC provides a framework for conscious and empathetic communication, allowing partners to navigate misunderstandings and conflicts with compassion and respect.

Communication is essential in intimate relationships because it is the primary means of connection. Without effective communication, relationships lack intimacy and can become strained. By developing NVC skills, individuals can establish mutual understanding, build trust, and create satisfying ways of relating.

The importance of communication in intimate relationships can be likened to the metaphor of "digging a well before you're thirsty." It emphasizes the need to invest in communication skills before conflicts arise. Rather than waiting until a full-blown conflict occurs, it is beneficial to proactively develop communication skills to prevent misunderstandings and conflicts from escalating. This proactive approach allows couples to conserve mental and emotional energy and avoid unnecessary suffering.

NVC skills not only help resolve conflicts but also contribute to the ongoing deepening of connections. By practicing active listening and understanding each other's feelings, needs, and desires, partners can nurture a sense of intimacy and emotional closeness. This deeper level of communication enhances the overall quality of the relationship.

Common communication problems in relationships, such as listening to respond instead of understand, can be addressed through NVC. By actively listening to understand without immediately offering solutions or judgments, partners can create a safe space for open and vulnerable communication. When individuals feel understood, they are more receptive to hearing the other person's perspective. This empathetic dynamic promotes authentic connection and often leads to the resolution of conflicts.

It is important to note that NVC is not about agreement but understanding.

It allows partners to communicate their thoughts, feelings, and needs while respecting and acknowledging each other's perspectives. This approach fosters a sense of empathy, which is essential for maintaining healthy and harmonious intimate relationships.

In summary, NVC skills are invaluable for intimate relationships. By cultivating conscious and empathetic communication, couples can prevent misunderstandings, resolve conflicts, and deepen their connections. The practice of NVC not only contributes to a more fulfilling relationship but also enhances personal growth and emotional well-being.

These situations easily lead to misunderstandings which can lead to conflicts.

A true-life example: a woman said to her male partner, “I don’t want to be so wifey.”

What she meant: “I don’t want to be the only one doing the housework.”

What he heard: “I don’t want to be married to you anymore.”

This couple ended up divorcing — true story — and is an example of a small miscommunication that can spiral out of control quickly if we don’t catch it. So slowing down, listening to understand, and asking clarifying questions can save us all a lot of heartbreak! (In the example of the couple above, their large group of friends also went through a form of heartbreak.)

Using Nonviolent Communication (NVC) in relationships involves remembering three key elements: Purpose, Intention, and Attention.

The purpose of NVC is to create a high quality of connection that allows individuals to naturally contribute to each other's well-being. It is not about getting others to do what you want or achieving a specific outcome. By focusing on connection first, mutually satisfying solutions can be found.

When entering a conversation or interaction, check your intention. Is it to be right or to connect? Willingness to let go of being right and preferred outcomes can pave the way for genuine connection and collaborative problem-solving.

Using NVC in relationships requires skillful deployment of attention. Instead of focusing on who's right or wrong, direct your attention to feelings and needs. Recognize the humanity in yourself and your partner, allowing for deeper understanding and mutual fulfillment.

Improving communication in a relationship through NVC involves becoming aware of and transforming old, unconscious patterns that hinder the desired quality of connection. While it may take time and effort, as you practice NVC, it becomes more natural and efficient.

Remember that NVC encourages connection before finding solutions.

Taking the time to understand each other's observations, feelings, needs, and requests is crucial for arriving at strategies that meet the needs of both partners. By using purpose, intention, and attention, NVC can lead to deeper and more satisfying relationships.

Book an appointment with author Dr. Elizabeth Mahaney and learn better communication skills:

https://SouthTampaTherapyBOOKAPPT.as.me/initialintake

Supporting Your Partner Through Difficult Times

‌

Life is filled with ups and downs, and during challenging moments, having a supportive partner can make all the difference. As a couple, navigating difficult times together can strengthen your bond and foster personal growth. Drawing from the perspective of a Marriage and Family Therapist (MFT), this blog post will explore effective ways to help your partner during tough moments, promoting a healthy and thriving relationship.

1. Foster Open Communication

Effective compassionate communication forms the foundation of any strong relationship. During difficult times, encourage your partner to express their thoughts and feelings openly. Provide a safe and non-judgmental space where they can freely share their concerns, worries, or frustrations. Actively listen, validate their emotions, and refrain from offering immediate solutions. Sometimes, all they need is a compassionate ear and a shoulder to lean on.

2. Cultivate Empathy and Understanding

Empathy plays a vital role in supporting your partner through challenging times. Put yourself in their shoes, trying to understand their perspective and emotions. Recognize that their experience may differ from yours, and avoid dismissing or minimizing their feelings. Show genuine compassion and validate their experiences, even if you cannot fully relate to their circumstances. Offering empathy allows your partner to feel heard and understood, strengthening the connection between you.

3. Be Present and Available

During difficult times, your partner may need your presence more than ever. Demonstrate your commitment by making time for them, ensuring your availability. Be physically and emotionally present, offering your support and undivided attention. Engage in activities they enjoy or simply spend quality time together. Your consistent presence and active involvement will foster a sense of security and reassurance during their challenging moments.

4. Provide Practical Support

Practical support can alleviate some of the burdens your partner may face. Assess their needs and identify practical ways you can assist them. This could involve helping with household chores, running errands, or taking on additional responsibilities. By sharing the load, you show your partner that you are in this together, reinforcing the idea that you are a team working through adversity.

5. Encourage Self-Care

Encourage and facilitate self-care practices for your partner. During difficult times, individuals may neglect their well-being. Help them prioritize self-care activities such as exercise, meditation, therapy, or pursuing hobbies they find fulfilling. Offer to join them in these activities, or support them by giving them space and time for themselves. By nurturing their well-being, you contribute to their overall resilience and ability to cope with challenges.

6. Avoid Judgment and Criticism

In moments of vulnerability, it is crucial to avoid judgment and criticism. Negative or critical remarks can be detrimental to your partner's well-being, exacerbating their difficulties. Instead, practice empathy, understanding, and unconditional positive regard. Create an environment where your partner feels safe expressing their emotions without fear of judgment. Remember, your role is to support and uplift, rather than criticize or belittle.

7. Seek Professional Help if Needed

Recognize when professional help may be beneficial. If your partner's challenges persist or intensify, encourage them to seek support from a qualified therapist or counselor. Professional intervention can provide valuable insights, coping strategies, and personalized guidance to navigate their difficulties. By encouraging this step, you demonstrate your commitment to their well-being and the health of your relationship.

‌

Supporting your partner during difficult times is a testament to the strength and resilience of your relationship. By fostering open communication, empathy, and understanding, you create a safe space for them to share their struggles. Being present, offering practical support, and encouraging self-care can significantly alleviate their burdens. Remember, each individual's journey is unique, and seeking professional help when necessary is a sign of strength and commitment.

‌

Author: Crystin Nichols
Book Appointment: https://southtampacounselor.com/bookappointment

Nonviolent Communication Between Parents and Children

Effective communication is the cornerstone of healthy relationships, and this holds especially true in the parent-child dynamic. Cultivating nonviolent communication between parents and children creates a harmonious environment that fosters understanding, trust, and empathy. In this blog post, we will explore the principles of nonviolent communication and provide practical tips for implementing them in your interactions with your children. By embracing these strategies, you can build strong connections, resolve conflicts peacefully, and promote emotional well-being within your family.

‌

1. Empathy as the Foundation:

   Nonviolent communication begins with empathetic understanding. Put yourself in your child's shoes, seeking to understand their feelings and needs without judgment. Listen attentively and reflect their emotions back to them. By acknowledging their emotions, you create a safe space where they feel heard and valued.

2. Cultivate Open and Respectful Dialogue:

   Encourage open dialogue by creating an environment where your children feel comfortable expressing their thoughts and emotions. Avoid dismissing or belittling their feelings, as this can discourage open communication. Practice active listening, maintain eye contact, and respond with empathy and respect. This fosters trust and promotes a sense of equality in your interactions.

3. Use "I" Statements and Express Feelings:

   When discussing concerns or conflicts, use "I" statements to express how you feel rather than blaming or criticizing. For example, say, "I feel hurt when you speak to me in that tone," instead of, "You're always disrespectful." This approach encourages your child to empathize with your perspective and facilitates a more constructive conversation.

4. Focus on Needs and Solutions:

   Shift the focus from blame to identifying underlying needs and finding mutually beneficial solutions. When conflicts arise, explore the underlying needs of both parties involved. Collaboratively brainstorm solutions that meet those needs. By involving your child in problem-solving, you teach them valuable negotiation and conflict resolution skills while fostering a sense of autonomy.

5. Encourage Emotional Intelligence:

   Help your child develop emotional intelligence by teaching them to identify and express their emotions appropriately. Encourage them to articulate their feelings and needs, and guide them in finding healthy ways to manage their emotions. Validate their emotions and provide a nurturing environment where they feel safe to express themselves.

6. Practice Nonviolent Discipline:

   Discipline is an important aspect of parenting, but it can be done in a nonviolent and respectful manner. Instead of resorting to physical or verbal aggression, focus on teaching, guiding, and setting clear boundaries. Utilize logical consequences, time-outs, or loss of privileges as appropriate. Explain the reasons behind the discipline and ensure your child understands the lesson being taught.

7. Lead by Example:

   Children learn through observation, so it is crucial to model nonviolent communication in your own interactions. Show empathy, express emotions constructively, and demonstrate effective conflict resolution skills. When you make mistakes, be willing to apologize and take responsibility, teaching your child the importance of accountability and repair.

‌

Nonviolent communication between parents and children builds strong emotional connections and nurtures a peaceful and respectful family dynamic. By prioritizing empathy, practicing open dialogue, focusing on needs and solutions, encouraging emotional intelligence, implementing nonviolent discipline, and leading by example, you lay the foundation for positive and healthy relationships with your children. Remember, effective communication requires ongoing effort and patience, but the rewards of a strong and harmonious parent-child bond are immeasurable.

‌

Author: Crystin Nichols
Book Appointment: https://southtampacounselor.com/bookappointment

Are You Arguing with Your Spouse?

Many couples believe that arguing with their spouse is a sign of a troubled relationship. However, the truth is that disagreements are a natural part of any healthy relationship. In fact, it's normal and even healthy for couples to have arguments from time to time. Here are some reasons why it's okay to argue with your spouse.

1. It allows for honest communication: Arguing with your spouse can provide an opportunity for honest communication. When couples argue, they are expressing their true feelings, thoughts, and concerns. This kind of communication is essential to building a strong and healthy relationship.

2. It helps to resolve conflicts: Disagreements can provide an opportunity to resolve conflicts. When couples argue, they are addressing issues that need to be resolved. By working through these conflicts together, couples can strengthen their relationship and create a deeper understanding of each other.

3. It shows that you care: Arguing with your spouse can also be a sign that you care about each other. When couples argue, they are expressing their passion, which is a sign of emotional investment in the relationship. It shows that you are willing to stand up for your beliefs and values, which can create a more meaningful relationship.

4. It leads to growth and learning: Arguing with your spouse can also lead to personal growth and learning. When couples argue, they are challenging each other's perspectives, which can lead to new insights and understanding. By working through conflicts and disagreements, couples can learn from each other and grow together.

5. It can bring you closer together: Finally, arguing with your spouse can actually bring you closer together. When couples argue, they are working through difficult issues together, which can create a stronger bond. By being willing to engage in difficult conversations, couples can create a deeper connection and a more intimate relationship.

Arguing with your spouse is a natural and healthy part of any relationship. It allows for honest communication, helps to resolve conflicts, shows that you care, leads to growth and learning, and can bring you closer together. The key is to approach arguments with respect, empathy, and a willingness to listen to each other's perspectives. By doing so, you can turn disagreements into opportunities for growth and strengthen your relationship in the process.

‌

Author: Crystin Nichols
Book Appointment: https://SouthTampaTherapyBOOKAPPT.as.me/CrystinNicholsMFTI

Couples Therapy: Like you’ve never experienced before…

In a Nutshell, What Is Couples Counseling?

If you're reading this, your relationship is likely struggling right now. You might even be considering divorce.. Let me start by telling you I'm sorry to hear that you're going through such a difficult time.

If you're like most couples I see, you've probably come across an online article claiming that all of your relationship's difficulties can be traced to communication breakdowns.. If you could effectively communicate with your partner, you would be able to fix things.… 

And that’s true! I have the tools to teach you how.

That's the problem: it is ineffective advice when you're in the middle of a disaster.. Obviously, if you could communicate better, your relationship would be better. But you can’t, so it’s not. 

But there is hope! I will guide you in session and give you evidence based tools to use between sessions, to apply 4 easy steps to communicate to get to the root of the issues.

Whenever you and your partner try to communicate – Even deciding what to have for dinner can be tough, You may as well forget about trying to have an actually meaningful conversation. – it just turns into another fight, nothing gets resolved, and makes everything even worse.

Then it is just brushed under the rug to linger... until the next argument. Ugh... How exhausting! 

And sure, that might be because your partner is trying to pick a fight (not realizing that all attacks are unskilled ways of trying to get a need met). And more than likely, there was an emotional injury at some point in time that went unaddressed – a crack in your friendship that never healed. Over time, you’ve grown more distant and further apart, until you’re constantly feeling resentful, annoyed, frustrated, hurt, disappointed, and down right angry.

Oftentimes, we know something is wrong but can't seem to put our finger on the problem. If this is where you're at, don't worry.

I am here for you both! I want to help you uncover the root of the problem, rekindle your relationship, and equipped you with the right tools for future success. most likely, the issues are learned behaviors. The beauty of working with learned behaviors is that we can learn how to SHOW UP in our relationships with ourselves and our partner in a much healthier and powerful way.

4 Ways Couples Therapy Is Different with Me:

1. I get to the CORE of the issue.

Too often, couples therapists begin couples work without adequately assessing for each person’s background and the couple’s joint history related to the presenting problems. 

This is where the Gottman Assessment really helps me to conceptualize the problem to formulate a game plan from the get-go!

If you only go to therapy and talk about the problems you're having RIGHT NOW, it's like putting a band aid on a wound when the actual problem is internal bleeding. If you want to work through your problems more effectively, we’ll get to the root cause of the issues you’re experiencing based on each of your needs. 

When we work together, I will begin by asking you to tell me more about:

• your individual narratives

• your family dynamics and how you saw your parents argue (or not)

• your communication styles when fighting

• how your relationship started

• the current state of your relationship and how you got here

• what your ideal relationship looks like (among other questions)

I hear it time and time again from clients about how the assessment procedure was beneficial to them, how it helped everything click for them to finally start seeing a difference in their relationship. 

I also understand that talking about your history might make you feel vulnerable and taking this step requires bravery, but I assure you it's worth it..

2. I equip you with the tools and know-how to achieve long-term relationship success..

Oftentimes, clients come to me and say that couples therapy has failed them in the past because it didn't provide concrete tools for long term success and accountability. While addressing particular issues or complaints can be beneficial, without the necessary communication and listening abilities to interact with one another empathically – and listen compassionately - any discussions we have about your challenges will be ineffective.

So, we start working on specific skills. Such as:

• How to initiate a conversation in a softened way

• How to repair or de-escalate heated conversations

• How to emotionally self-regulate when you feel triggered

• How to come into dialogue in a productive way

• How to compromise based on feelings and needs

Couples are surprised at how quickly they’re able to talk with each other in a calm, compassionate, and respectful manner.

Once you and your partner have worked through some tension and built up resentment in an emotionally safe way, you will be able to understand each other on a much deeper level. Trust builds when we learn how to implement compassionate communication (NVC).

“Well,” you may ask, “Isn't it rather simple? Why haven't we been able to solve this on our own"? "Please understand, this isn't your fault".

When you've been stuck in this vicious cycle and these patterns are ingrained, you may tend to keep creating these predictable bad habits of how you deal with conflict. You start to make assumptions about your partner, your armor goes up and you go into self-protection and defensiveness mode. It becomes less and less easy to give each other the benefit of the doubt that is necessary to sustain a long-term compassionate relationship.

My goal is to help you rediscover that grace, that softness. And ultimately, to help you hit the rest button to INTENTIONALLY create the relationship that you desire and rediscover yourselves too.

3. I help you recognize and understand the role comorbidity (anxiety, depression, ADHD, trauma, addiction, etc) may play in your relationship. 

Basically, comorbidity means your brain is wired a little differently.

And honestly, the more I learn about comorbidity, the more I see just how common it is. Yet so often, it is either not acknowledged, or is seen as something that is wrong – something to blame. 

Even if you don’t have comorbidity in your relationship, this approach is still highly applicable. The basis of comorbidity couples counseling is to help each partner understand, accept, and embrace their differences while working together as a team to overcome obstacles together without blame. 

Comorbidity or not, in working with me your way of seeing the world will be acknowledged, not criticized. 

For many couples I see, discovering comorbidity may be a freeing discovery. It allows them to reframe their relationship, and everything begins to make sense. 

With my trainings in both the Gottman Method, Compassionate Communication, and Comorbidity Couples Counseling, I’m able to provide an organized framework for you to work within, while still flexibly tailoring my approach to your specific relationship needs. 

4. We don’t have to stop at the 50 minute mark. I offer add-on time to customize sessions to meet your needs

You can choose to do 90- 150 minute sessions (or more), not just 50-minute sessions. 

If you've been to couples counseling before, then you know the drill. You describe the problem, communicate your feelings, make steps in the right direction… but just when you really start to dig into it, and peel back the layers~ time's up. You have so much left to say. And by next week’s session, you’ve lost your train of thought, and there are new and more pressing issues to address. 

By offering longer sessions, I’m able to devote the time needed for you to see real progress each week.

We're able to take on large-ticket items and actually reach a resolution that you may put into practice immediately.

The Power of Connection in Addiction Recovery

 My message here is to offer what I have learned about the power of connection as a healing force against addiction and shame. I do not intend to invalidate the real suffering of millions living moment to moment amidst the chaos of chemical dependency and behavioral addictions. The experience of the addicted brain, body, or even “spirit” is extremely real. Anecdotal wisdom and tired truisms, when offered flippantly, hurt the suffering. Addiction is not simple, you can breathe. You are safe here. I will not offer you a magic cure.

Ok, so let’s talk about Connection! 

One of the most shame inducing parts of addiction is isolation. Even if you are a part of the minority of sufferers and you’ve rallied the bravery to share your experience it is still common to have thoughts such as…

“No one understands me. People see me as an addict, broken, helpless.”

“I can’t tell X because I would lose my job, my kids, my leadership role!” 

“Even when I am with my partner I feel inexplicably alone”

Brene Brown, popular researcher and public speaker, defines shame as “the fear of disconnection” (Brown B, 2010). People hide in shame because they fear that if they were fully honest or vulnerable it might jeopardize their connection to others. Shame is viewed as a negative emotion in pop psychology but from this perspective, the instinct for shame stems from the pure desire for connection to others. 

If we follow this logic, then certainly we shouldn’t add additional shame on ourselves for experiencing shame. Shame is the fear of disconnection. Shame is not inherently bad, but it hurts. We are sensitive to the pain of shame because it makes us feel isolated and impairs our authenticity.  

If we fear disconnection to the point of letting shame isolate us, we remain unseen and misunderstood even by those whom we have a “connection” with. You might be able to pull off a certain level of inauthentic connection with others, but this leaves you starved of true connection that comes from living in the “shame free zone” where you feel safe to be honest about what you are experiencing in any given moment. This is true connection. Safety, acceptance, and mutual vulnerability. 

But at this point, we face another obstacle. Many have experienced the thing they fear most when stepping into authenticity and vulnerability: Rejection and Disconnection from others. For some, the people they trusted with their honesty weren’t deserving of it. These experiences reinforce the shame-instinct. These experiences break my heart, and they are real, and they hurt. But here’s the good news. Each day, given your unique situation ability and access, you can work towards building connections that are worthy of your trust. You can have corrective connections. Your brain is made to regenerate its physical matter and to rewire toxic neurological pathways. Your heart can be healed through the power of pure love and connection. It is possible to live a meaningful life of connection that does not require you to escape from. 

Once again, it is not this simple. Addictions are complex and multifaceted, but research has shown that authentic and safe connection is one of the most powerful forces in overcoming addiction. This is one reason why therapy is effective in treating addiction, it might not just be the cognitive tools and intellectual processing that heals addiction. It might just be the power of a loving and safe connection.

In closing, I will share with you the results of a study published by a Canadian psychologist Bruce Alexander (Hayes, 2020). In this study, the scientists observed rats in empty cages with two bottles. One bottle was filled with water and one bottle was filled with heroin laced water. Each rat observed, was isolated in the cage with the two bottles. Over time, each isolated rat became addicted to the heroin water and eventually all of them overdosed and died. Sad, I know. 

Bruce Alexander was bothered by the size of the cage and began to consider “maybe it was the lack of stimulation and other pleasures that reinforced the rats to get high. What else did they have to do?” This is when the team created what is now referred to as “Rat Park.” This cage was over twenty times the size of the first cage and included all sorts of fun and stimulating objects and activities for the rats to enjoy. This cage was full of delicious foods, and over 20 rats of different genders were placed there. The same two water bottles were placed in “Rat Park,” one with pure water and one with heroin laced water. Guess what? All twenty of the rats ignored the heroin water and simply lived in their natural bliss of connection, play, nourishment, and mating. 

The outcomes of this study reinforce my deep conviction that authentic connection is the opposite of addiction. Is it possible that the success rates of therapy and even twelve step programs have less to do with “rigorous morality” or professional expertise as much as they have to do with connection? 

Honest, Authentic, Safe, Shame-Free, Fearless, and Vulnerable Connection. This is my hope for the suffering and alone. To experience “Rat Park” in real life and experience the transformative power of connection. 

Author: Shaundra Mcguire, MFTI

Book an appointment with Shaundra online here: https://SouthTampaTherapyBOOKAPPT.as.me/ShaundraMcguireMFTI

References

Dr. Brené Brown on “The Power of Vulnerability” – Whitney Johnson. (2010). Whitney Johnson’s Distuption Advisors. https://whitneyjohnson.com/brene-brown-vulnerability/

Hayes, T. (2020, November 13). The opposite of addiction is . . .. Integrated Addiction Care. https://www.integratedaddictioncare.com/2020/11/12/the-opposite-of-addiction-is/

Practice Empathy in Three Ways: Cognitively, Emotionally, and Somatically

You must first take off your own shoes to put yourself in someone else's shoes.

We stretch our hearts and minds beyond our own experiences, viewpoints, and feelings in order to imagine what it's like to be inside someone else's head. We employ imagination, creativity, and instinct to envision what life is like for them.

Listening with empathy is a fundamental component of coming from curiosity and care, as well as the foundation of discussion. Here are three strategies to start practicing incorporating more empathy into your daily life that integrate living purposefully and empathetically.

PRACTICE: Empathy

It's important to remember that practicing this doesn't have to be limited to situations in which you are the center of attention. Its easier to feel for others when you aren't being attacked. Remember that empathy isn't something you put into words; it's a quality of presence in your heart. Aim to comprehend the other person's situation and let the conversation unfold organically.

SILENT EMPATHIC PRESENCE: Practice listening completely, with the heartfelt intention to understand and "feel into" what the other person is saying. How is this issue for them?

PARAPHRASE: After listening, summarize the gist of what you've heard. What are the key features of what they've said? It's also possible that repeating just a few words will be enough.

EMPATHIC REFLECTION: After listening, check that you understand by reflecting what you hear is most important to them. This may include how they feel and/or what they need. What's at the heart of this individual's narrative? What can you do to assist them to feel understood? Remember to phrase your reflections as questions and double-check that you're correct.

There are other methods for conveying compassion. We may convey empathy by giving a kind word, with a loving touch, or by describing how we're feeling in response to what we've heard. By expressing interest with open-ended questions like "Tell me more," "What else?"

As an example, my daughter's friend a freshman who is usually cheerful and bubbly, began showing up early to practice. I struck up a conversation and realized how much she was struggling. This friend was saying, "I don't want to go to this school anymore," and was thinking about dropping out. I noticed the impulse to go into problem-solving mode, an old habit of mine. Having just finished another book on empathy, I paused and decided to try listening instead. "Tell me more. What's going on?"

She began to open up. She was being bullied. She felt sad, alone, and depressed. Every time I noticed the urge to fix or solve, I attended to feeling the weight of my body and my feet on the floor, and resisted the temptation to offer solutions. I focused my attention on what she was feeling and reflected what I was hearing. She began to cry, oscillating between speaking, sobbing, and awkwardly making eye contact as if to check whether all of this was okay. There were a lot of tears, tissues, and long moments in which I simply held her gaze.

She spoke more about her feelings of sadness, loneliness, and not feeling valued. "I've felt like this since first grade," she mentioned. "Was that the first time you felt so sad and alone?" I inquired. No, it started when she was three, when her dad left. They looked at each other, realizing they'd hit the root of her pain. Eventually they explored what she might need at school. They came up with some strategies to address the bullying. She decided to stay in school and to make a public art piece for the classroom about depression.

This is the power of which empathy may help us. With a listening spirit, we can absorb each statement made, each emotion felt. Healing and change are possible if we come from a place of curiosity and care rather than our usual mode of behavior.

PRINCIPLES

People are more likely to be willing to listen when they feel heard. To build understanding, reflect before you respond.

KEY POINTS

The desire to comprehend is frequently expressed through listening, which entails putting away our own ideas, emotions, opinions, and views temporarily.

We can listen in many ways:

• With complete, wholehearted presence

• To the content of what someone says

• To the feelings and needs beneath the content

Staying connected in conversation helps us build understanding and

collaborate:

DON'T LET THE CALL DROP: Seek to establish and maintain connection in conversation.

REFLECT BEFORE YOU RESPOND: Confirm that you're hearing each other accurately before moving on. This "completes a cycle' of communication.

At the heart of listening is empathy, which includes:

• Cognitive empathy: seeing things from another's perspective

• Affective empathy: feeling another's emotions

• Somatic empathy: sensing another's embodied experience

Q & A

Q: What if someone wants advice? Is that ever okay?

Of course. When someone asks for advice, you might try offering empathy

first. I'll often say, I'm happy to share some of my ideas, but first I just want

to take in what you've said. I'll follow that with an empathic reflection of

what I'm hearing and check if I've understood. This can help the other

person process their experience and clarify what matters. I then circle back

to inquire if they still want advice; sometimes it's no longer relevant.

If the tables are turned and you want to give someone advice, check

first. Let them know: "I have an idea that I think might be helpful. Are you

open to some advice?" This honors their autonomy, minimizes the chances

that your input will be disempowering, and guards against giving advice

as a way of soothing your own anxiety.

Q: I've been exploring these empathy tools with close friends and family

and my new approach creates a lot of awkwardness. What do you do

when others expect you to communicate in a certain way?

It can be confusing when our attempts to create more connection backfire.

Part of what you are experiencing is the relational dimension of communication habits. They occur in a dynamic, so when we shift it affects others.

It also may simply be the learning curve; it takes time to find an authentic

voice with these tools.

Let go of the form and focus on your genuine intention to connect.

What would help this person to feel heard? If someone is used to us

showing care by asking questions or agreeing and we respond by reflecting

their needs, that may throw them off. Try to tune in to what they want.

When all else fails, let people know that you're trying something new that

you hope will bring you closer. Ask them to humor you while you learn.

Empowering Couples to Communicate Compassionately~ Using Non-Violent Communication (NVC)

The process of non-violent communication (NVC) was developed by Marshall B. Rosenberg and encourages us to connect with others in a more heartfelt and empathetic manner. NVC emphasizes the significance of language in our day-to-day encounters, calling for conscious responses, instead of reactions, based on perceptions, feelings, needs, and visions for what we DO want to see happen.

The Four Components of NVC

There are four basic components to NVC that include observations, feelings, needs, and requests. What actions are we seeing around us that have an impact on our well-being? How do we feel based on what we've seen or heard? What need, desire, or value sparked those feelings? All negative feelings are unmet needs. Finally, how may we make positive requests of others that will improve our lives? These elements all work together to create NVC's foundation.

Our Language Shapes Our Thinking

Sometimes our thoughts sabotage our needs. It is helpful to gather more data and not just react from our triggers or automatic thoughts. Our thoughts produce the way we feel. Negative thoughts point to an unmet need. If I don't know what I need and react from the story that I tell myself, a lot of bad habits can form from this bad habit. Instead, I can gather more data, not just from thoughts but I want to drop down and gather more data from my feelings, where my feelings live somatically in my body, and what needs I have. When I discover my needs, I am in a powerful position to get my needs met. If I do not know what I need in real time, I may react and sabotage my needs which disconnects us from ourselves and other people in our lives.

All attacks are unskilled ways of trying to get a need met. Attacks create disconnect and defensiveness. Using NVC helps us accept influence and stay connected even through some of the most difficult conversations.

NVC not only challenges us to change the way we talk to one another, it also challenges us to change the way we think and perceive the world around us. In other words, NVC is not just a process of communication where words are simply exchanged. We must reframe our thinking so that we are able to genuinely express ourselves and be empathetic to what others are observing, feeling, needing, and requesting. NVC is truly an amazing process that empowers us to connect with one another in a compassionate way.

How to Calm The Jackal and Put on Your Giraffe Ears

Marshall Rosenberg conceptualized our tendency toward aggression and dominance as a jackal, while our more compassionate side he imagined as a giraffe (since giraffes have the largest hearts of all land mammals). When we listen with Jackal ears, we hear complaints as criticisms and requests as demands. When faced with a demand, collaboration isn’t possible. You either submit or you rebel which disconnects us and neither feels good, nor works well in a long-term relationship.

Conversely, when we put on our Giraffe ears, we listen with more empathy and compassion. We are more likely to hear the feelings and the needs behind what someone is saying. We’re more likely to see those needs as being understandable and reasonable, and not in competition with our own needs. When we understand and empathize, compromise and collaboration become feasible.

Nonviolent Communication in Couples Therapy

With couples, NVC bridges the gap in understanding between each partner and helps counter the judgmental negative stories that may build up about the other person:

“They’re lazy.”

“They’re not putting in as much work as I am.”

“They don’t love and care about my feelings.”

These interpretations or evaluations discourage us from being vulnerable and trusting the other person, and they prevent us from making needed changes. When we choose to replace those judgmental stories with greater understanding, more connection is possible.

NVC may challenge our preconceived notions about others and the world, which can help us to appreciate one another and live more freely. When the guy who is cutting me off in traffic stops being a jerk and becomes a person going through something terrible in their own life, I am able to let go of my anger. When I recognize that my difficulties in keeping my home clean aren't "laziness" but rather a battle for motivation or a desire for "rest and recuperation," the self-compassion I gain not only lessens my suffering, but it also increases the likelihood that I will be able to satisfy that need AND keep my house clean.

Whether you’re looking for Couples Therapy or Individual Counseling, Nonviolent Communication (NVC) can help you create the life you want to live together as a team.

What is violent and nonviolent communication?

Violent communication, also known as a harsh startup, is when a person is trying to communicate something to their partner/child/parent/etc and the language being used comes out aggressive, attacking, blaming, belittling...I think you get the point. A big reason why communication comes out this way, is usually because the person has a need that is not being met and they are unsure how to communicate this need. For some of us, violent communication is the only form we know and for others, we may not know the correct language to identify how we feel or need. This is where nonviolent communication comes in. It completely changes the way we communicate. Communication is not only about speaking, listening and truly hearing the other person is a key component.

Nonviolent communication, also known as a soft start up, is where the speaker expresses I AM without blaming or criticizing and the listener empathically receives how YOU ARE without hearing blame or criticism. NVC has 4 parts to it:

1) Observations

- What I observe that does or does not contribute to my well-being (free from my evaluations)

- "When I (see. hear)....."

2) Feelings

- How I feel in relation to what I observe (emotion or sensation rather than thought)

- "I feel..."

3) Needs

- What I need or value that causes my feelings (rather than a preference or a specific action)

- "...because I need/value..."

4) Requests (Don't be demanding"

- The concrete action I would like taken

- "Would you be willing to...?"

The listener will verbally mirror back everything that the speaker says when using this script for a soft start up. I hope this helps when trying to express your needs through communication with your partner/child/parent/etc.

Let's continue to grow into better versions of ourselves(:

By Crystin Nichols, MFTI

START YOUR HEALING JOURNEY By Creating Awareness & Self Compassion

Key Facts About Compassionate Awareness

What is it, why do we value it, and what are the benefits?

Compassionate Awareness is the integration of 4 things:

1 - Consciousness: a set of principles that support living a life of compassion, collaboration, courage, and authenticity. Showing-up in a way you intend to.

2 - Language: understanding how words contribute to connection or distance (to self or others).

3 - Communication Skills: knowing how to ask for what we want, how to hear others even if in disagreement, and how to move towards solutions that work for all.

4 - Means of Influence: sharing “power with others” rather than using “power over others”.

Compassion serves our desire to do 3 things:

1 - Increase our ability to live with choice, meaning, intention, and connection.

2 - Connect empathically with self and others to have more satisfying relationships.

3 - Sharing of resources so everyone is able to benefit.

Why do we value Compassionate Awareness?

Most of us could brush up on our skills to improve the quality of our relationship with ourselves and others, to deepen our sense of personal empowerment or simply help us communicate more effectively. Unfortunately, most of us have been taught to mix OBSERVATIONS with comparisons to compete, judge, demand and diagnose; to think and communicate in terms of what is “right“ and “wrong“.

This habitual way we THINK and REACT sabotages our intentions to get our needs met. We fail to communicate our actual need which further creates disconnect, misunderstanding, and frustration. And still worse, this can cause anger, suffering, and escalation. As this way of communicating escalates, this may lead to violence.

As a result, reactions from negative thoughts, even with the best of intentions, generate needless conflict.

On the flip-side, compassionate awareness helps us reach to the core need and discover what is alive and vital within us, and how all of our actions are based on human needs that we are seeking to meet. We learn to develop a vocabulary of FEELINGS and needs that helps us more clearly express what is happening internally in us, and understand what is going on in others, in real time.

When we understand and acknowledge our NEEDS, we develop a shared foundation for much more satisfying relationships.

Living Intentionally

The intention to connect with ourselves and others is one of the most important goals of practicing and living NVC. We live our lives from moment to moment, yet most of the time we are on autopilot, reacting out of habit rather than out of awareness and presence of mind. By creating a space for attention and respect in every moment, NVC helps create a pathway and a practice that is accessible and approachable. Studying and practicing NVC creates a foundation for learning about ourselves and our relationships in every moment, and helps us to remain focused on what is happening right here, right now.

Four Components of Compassionate Communication

Observation:

Observation without evaluation consists of noticing concrete things and actions around us. We learn to distinguish between judgment and what we sense in the present moment, and to simply observe what is there.

Feeling:

When we notice things around us, we inevitably experience varying emotions and physical sensations in each particular moment. Here, distinguishing feelings from thoughts is an essential step to the NVC process.

Needs:

All individuals have needs and values that sustain and enrich their lives. When those needs are met, we experience comfortable feelings, like happiness or peacefulness, and when they are not, we experience uncomfortable feelings, like frustration. Understanding that we, as well as those around us, have these needs is perhaps the most important step in learning to practice NVC and to live empathically.

Request:

To make clear and present requests is crucial to NVC’s -3- transformative mission. When we learn to request concrete actions that can be carried out in the present moment, we begin to find ways to cooperatively and creatively ensure that everyone’s needs are met.

Two Parts Empathy:

Receiving

from the heart creates a means to connect with others and share experiences in a truly life enriching way. Empathy goes beyond compassion, allowing us to put ourselves into another’s shoes to sense the same feelings and understand the same needs; in essence, being open and available to what is alive in others. It also gives us the means to remain present to and aware of our own needs and the needs of others even in extreme situations that are often difficult to handle.

Honesty:

Giving from the heart has its root in honesty. Honesty begins with truly understanding ourselves and our own needs, and being in tune with what is alive in us in the present moment. When we learn to give ourselves empathy, we can start to break down the barriers to communication that keep us from connecting with others.