Self-Care Houston, Episode 12: Dr. Jeff Christian joins Jennifer in a conversation about how to build communities of trust within a larger culture that cultivates distrust. How can we build resilient practices into our marriages, families, and local communities that will help us address challenges in healthier ways? Jeff is the preaching minister at the Bering Drive Church of Christ in the Galleria area of Houston. Subscribe in iTunes.
Brené Brown’s talk, “The Anatomy of Trust“
David Steindl-Rast’s TED talk, “Want to Be Happy? Be Grateful“
Healthy relationships are built by cultivating trust. But, what does that mean? In her recent talk, “The Anatomy of Trust,” Dr. Brené Brown shares key components that are the hallmarks of trusting relationships with others and with yourself.
In her talk, Brené shares Charles Feltman’s “most beautiful definition of trust:”
“Trust is choosing to make something important to you vulnerable to the actions of someone else.”
Brené continues: “Feltman says the opposite is the essence of distrust: “What I’ve shared with you, that is important to me, is not safe with you.”
Basically, “When we trust, we are braving connection with someone. So what is trust?” Brené gives us the acronym BRAVING, which forms the anatomy of trust:
(“THERE IS NOT TRUST WITHOUT BOUNDARIES.”)
(“I CAN ONLY TRUST YOU IF YOU DO WHAT YOU SAY YOU’LL DO” AGAIN AND AGAIN.)
(“I CAN ONLY TRUST YOU IF WHEN YOU MAKE A MISTAKE, YOU’RE WILLING TO OWN IT, APOLOGIZE FOR IT AND MAKE AMENDS. I CAN ONLY TRUST YOU IF WHEN I MAKE A MISTAKE, I AM ALLOWED TO OWN IT, APOLOGIZE AND MAKE AMENDS.”)
(KEEPING A CONFIDENCE)
(BROWN’S DEFINITION OF INTEGRITY: “CHOOSING COURAGE OVER COMFORT, CHOOSING WHAT’S RIGHT OVER WHAT’S FUN, FAST OR EASY, AND PRACTICING YOUR VALUES NOT JUST PROFESSING YOUR VALUES.”)
(YOU AND I BOTH CAN STRUGGLE AND ASK FOR HELP)
(“OUR RELATIONSHIP IS ONLY A TRUSTING RELATIONSHIP IF YOU CAN ASSUME THE MOST GENEROUS THING ABOUT MY WORDS, INTENTIONS AND BEHAVIORS. AND THEN CHECK IN WITH ME.”)
I am excited to introduce everyone to Waymon and his wife Charla. Waymon is a licensed psychologist and marriage and family therapist, a researcher, and an advocate in matters related to social justice. I recently asked Waymon to contribute some thoughts about how kindness impacts the marriage relationship from the perspective of a marriage and family therapist. Waymon blew me away when he and his wife Charla decided to go even further and authentically share how kindness has impacted their own marriage of 47 years. Thank you, Waymon and Charla, for your generous contribution and the gift of your transparency:
By Charla and Waymon Hinson
Kindness in marriage? What is it? How does it get shown? We have wondered about these questions and have enjoyed the discussion and hopefully our marriage will be stronger as a result. Since the earliest of days of our marriage, we have been a highly ritualized couple. We have been intentional about these matters. From the earliest days of our 47 years of marriage to each other, we have created rituals, or patterns, around daily events as well as celebrations that signify to each other that those things matter and that we within the circle of those behaviors matter uniquely to each other.
For me, Waymon, as a theologian, I want to make sense out of relational matters within a framework that fits us both. That, for me, is related to Shalom (peace). In the garden there was Shalom between the first woman, man, and their God, and within their world as it was created. Once selfishness came in, the opposite of kindness, things got crazy, and here we are. So, in our day to day lives, I think, we attempt to create Shalom in small ways each day.
A second idea comes from the biblical text in Ephesians 5: “submit to one another out of reverence for Christ.” The words for submission and love, both inferred and made explicit in this lengthy text, can be defined as “being lovingly response to the needs of the other person unconditionally.” If that is the case, kindness, generosity, love, and loving responses can guide the day and its decisions, in the big things and the smaller things. Sometimes, as we all know, the little things are really the big things. Kindness and love mean taking that first step together.
For me, Charla, I do not give a lot of thought to the theology of things like that. That’s the way he thinks, but not me. I just want to do well before my Lord and Savior. If God is pleased with things, then so am I.
In our early days now of “retirement,” those patterns with their meaning for us continue with an extra sweetness. While our human frailties certainly come out way too often, generosity of heart and spirit also come out. For us, kindness involves giving each other the freedom to do that which is uniquely our calling. For us, kindness also involves the reconnection of ourselves at specific planned and random times during the day. For instance, Charla graces me, Waymon, with time in the morning for reflection, reading, writing, and other creative things. Words are not exchanged until breakfast time. Then, we share in the morning meal and ritual. Thankfully, I, Charla, cook, because he is not very good at that. Also, with gratitude, I know that he will make our coffee because he is good at that, and then we’ll pray, eat, read the newspaper, plan the day, and read a section from a spiritually oriented book. That is not Waymon’s choice, but because of his kindness, we do it.
The whole love languages conversation fits here, it seems to us. Each of us has a preferred way of receiving love. I, Charla, am very action oriented, so a way he shows kindness to me is doing action-oriented things that show his love for me, or that “acts of service” thing. A kind thing for him to do is to vacuum the floors or take out the trash without being asked. Since words of affirmation are also important to me, using affirming language in meaningful ways, saying words of gratitude, for instance, is another way of showing kindness to me. Words of affirmation after a time with our youngest grandson or after a well-planned out meal are important to me.
Since Waymon’s love language is also about words of affirmation, I, Charla, know to encourage his advocacy efforts or his writing efforts with words of encouragement, and there is another kindness done. Another of his love languages is time together, so, I know that watching ball games with him or sitting and drinking coffee Saturday mornings is a kindness that I give to him.
These are just a couple of slices in time for us. We believe that kindness and generosity are interwoven with what we say, do, think, and feel toward each other. Each other with God as our witness is the focus of kind actions, thoughts, and emotions.
Out of kindness, generosity, and mutual respect, we develop a spirit of “us” that guides our decisions and behaviors. “Us-ness” is critically important to us, and with a spirit of kindness and generosity, we are very careful to do those things that encourages that spirit of “us.” Thanks to Terry Hargrave for coaching us on this point. Kindness says that Waymon likes baseball, so “us” likes baseball. Kindness says that Charla likes fixer upper shows, and so the “us” in the relationship likes those things. Individually we might not like baseball or HGTV, but the “us” in our relationship really likes baseball and HGTV. Kindness also encourages the other to see personal goals and ambitions that only serve to make better the couple relationship. Waymon has his friends and interests. Charla has her friends and interests. At the end of the day, we always come together, back to where we started.
This has been a curious exercise for both of us as we have discussed and looked into our marriage and how kindness is a part of who we are and what we do.
Join Our Kindness Community:
Last week, marriage and family therapist, Diana Walla graciously contributed a guest post, The Gift of Uncertainty.
I have noticed there seems to be way too much advice about relationships. If you struggle in your relationship, the conflicting opinions can feel frustrating and overwhelming. John Gottman’s recent article, “Debunking 12 Myths About Relationships,” is a helpful resource in sorting through advice that is actually helpful from the advice that causes harm. Over the past 30 years, John Gottman has studied extensively the practices that actually makes relationships thrive.
“I’ve found many myths about relationships that are not only false but potentially destructive. They are dangerous because they can lead couples down the wrong path, or worse, convince them that their marriage is a hopeless case. The notion that you can save your relationship just by learning to communicate more sensitively is probably the most widely held misconception about happy marriages, but it’s hardly the only one.” (John Gottman, Debunking 12 Myths About Relationships)
Check out John Gottman’s article by clicking on this link: Debunking 12 Myths About Relationships
I often walk alongside couples struggling to understand what happened to the love they shared early on in their relationship. I find it comforting to know that all couples go through times of disorientation and that moving through this experience together can actually foster deeper love. Michael Fulfiler’s article “The 3 Phases of Love,” explains the transitions that promote growth in love relationships. The good news is that times of conflict and turbulence is a common experience for all couples:
What do you do if you love your partner, but you are no longer in love with your partner? Does the feeling of love transform or change over time? In his new book Principa Amoris: The New Science of Love, Dr. John Gottman explains that there are actually three natural phases of love. His research has shown that being in love is a very complex experience, and he has identified choice points in the life course when love may either progress to a deeper place, or deteriorate. (excerpt from The 3 Phases of Love)
For more, click on this link: The Three Phases of Love
If the title of this blog resonates with you, know that you are not alone. Many couples are currently navigating how to adapt to new technologies in a way that balances with their relationships. I have personally pondered this issue for a long time in my own experience with my husband. Our relationship began long before the advent of emails and texting. Like most couples in America, we acquired our first smartphones several years ago. We were thrilled at the ease of instant availability and connection. Then, our relationship subtly began to change. Often after a long day at work, we found ourselves mindlessly checking texts, playing a game, or messing with Facebook. We started to notice moments of irritation and even sadness seeping into our time together. What was happening? There was nothing wrong with playing a harmless game or checking work emails, so why did we find ourselves feeling frustrated with each other?
Around that time, I listened to a podcast where Sherry Turkle described the new challenges devices bring into the interactional patterns between partners, as well as parents and children. My husband and I began to take notice of the subtle impact our phones had on our interactions. We were not as attentive to each other, a little distracted, during down times and unstructured moments. We decided to experiment with ways to balance our technologies within our relationship in a way that protected the closeness we desired.
What are interactional patterns in relationships?
An interactional pattern happens when we make “bids” for connection, and those bids are either received or missed by our partners. A successful interaction happens when partners are emotionally responsive to each other’s bids. These unsuccessful interactions, these “missed bids,” begin to create little nagging insecurities and uncertainties about the relationship that can build over time.
What is a bid?
“Bids” are the active ingredient in a relationship. Gottman shows how people make bids in the fine grain of everyday life, often without knowing they are doing it: “Did you hear about…,” or “You’ll never guess what my sister told me today.” Much is happening all the time in the form of these signals that partners are often unaware they are sending. These signals—these bids—are nonverbal as well as verbal: a wink, a smile, a shoulder rub, a gentle shove, or a mutual look of understanding about a friend’s quirks. What matters, Gottman suggests, is not depth of intimacy in conversation, or even agreement or disagreement, but rather how people pay attention to each other no matter what they talk about or do. What matters is the quality of attention.” (Dan Wile, 2010)
What is emotional responsiveness and why is it important?
According to Sue Johnson, the key indicator of a secure bond is the presence of emotional responsiveness. In essence, emotional responsiveness is the ability to respond to our partner’s bids for connection. We need to know that our significant other is available and willing to be there when we need them. A useful tool to understand emotional responsiveness is the acronym A.R.E:
Accessibility – Can I reach you? Are you there for me?
Responsiveness – Can I rely on you to respond to me?
Engagement – Do I matter to you? (Johnson, 2008)
The fabric of our relationship is built on a consistent flow of checking in, often in tiny unstructured moments. Is my partner accessible? Can I count on him/her to be there when I need them? Do I matter? Our devices can impede the interactional flow between bids for connection and emotional responsiveness. We miss the subtle shifts in tone and nonverbal facial gestures that offer vital information. Relational interactions get out of sync when bids for connection are missed. Over time partners experience missed bids for connection as indifference and may stop bidding altogether. Multitasking connection can lead to disaster. Relationships thrive on full presence.
Smartphones are not going anywhere, and they serve many important functions in current life. However, I am reassured that my husband and I are not alone in navigating this new relationship with technology. Over the past couple of years, research has validated the potential problems that phone use can create with our emotional responsiveness to the people we love.
The most recent issue of Psychology Today explored some of the current challenges couples and families are facing in relationship with their technological devices; technoference, Iphone Effect, Absent Presence:
- Technoference (term coined by Sarah Coyne) – 70% of couples report that face-to-face conversations were stopped in their tracks by partner’s phone use or even active texting.
- IPhone Effect (term coined by Shalina Misra): The mere presence of a smartphone degrades private conversations making partners less willing to disclose their deep feelings and develop understanding.
- Absent Presence (term coined by Kenneth Gergen): smartphones fragment human consciousness and lower quality of conversation. The diminished empathy comes about through our habitual use of devises. Communication becomes marked by delayed responses and lack of eye contact. The rhythms of responsiveness and synchronicity of feelings degrades. What comes across is indifference. (Psychology Today)
How can I create balance between my relationships and my devices?
Smartphones may pull our attention, but we can implement changes that create the balance and closeness we desire. In my own relationship, we have found that it is essential to maintain awareness between the use of our phones and our ability to be available to each other. We continue to negotiate changes as needed any time we notice we are out of sync in our relationship or with our children.
I have also taken some time to talk with friends and family about their own challenges with balancing their relationships and technologies. I have learned some terrific ideas of things to try:
- Implement “cell free” zones at family meal times, running errands, and coffee time. My husband and I love our “cell free” coffee time every morning. We start off the day connected and in sync.
- Tech Sabbath (http://www.onbeing.org/program/tiffany-shlain-growing-up-the-internet/8545) – Take a day off each week from checking emails. Enjoy cooking together, folding laundry with the kids, running to soccer games, etc.
- Vacation responder – Set vacation responder while on vacation to protect the time with your partner/family.
- Airplane mode – A friend of mine who is a medical doctor set her phone on airplane mode during her family vacation. She was able to turn work off and soak in her time with her husband and children. When she turned her phone back on, she was inundated with texts and emails. But, she said it was worth it to be free of distractions and feel connected again with her family.
- One of my friends told me that he exchanged his smartphone for a flip phone for a couple of years. After time at work all day on a computer he wanted to create a break from emails and Facebook at home. He found that his time away from a smartphone now helps him use it when he needs it and set it aside more easily.
A great way to experiment and implement changes is to talk openly with the people you love. Psychology Today has a helpful list of discussion points to get you started on creating balance in a way that best fits your relationship:
- What are your expectations about tech use by your partner and by you?
- Exactly what kind of contact does each partner regard as cheating?
- What is appropriate to disclose about the relationship; about your spouse?
- Do you exchange passwords or not?
- Do you tell your partner whom you are texting?
- When is it okay to be anonymous online?
- What, if any, places in the home are off-limits to electronic devices?
- What are some potential times to set tech free zones?
- What are the rules for the car?
- When is it okay to post photos of your children?
- How much checking on each other is okay?
Some people, friends or coworkers, might not understand why you would turn your phone off or set aside times to be unavailable. That is okay. You are setting a protective boundary around those little moments of emotional connection with the people most precious to you. Remember you are not alone. These technologies are new and all of us are navigating how to adapt in a way that balances our relationships with the precious people in our lives.
Sue Johnson’s article, “Losing a Loved One to Porn (and What You Can Do About It)” is an excellent resource for couples wondering if porn has hijacked their physical intimacy and emotional connection. In the article Sue offers tools to recognize a porn addiction and steps toward healing.
In the article Sue Johnson lists the signs and symptoms that indicate compulsive porn use:
Signs and Symptoms of Porn Addiction
- Escalation—increasing amounts of time that a person spends on porn, and/or an increased intensity of the material they view (moving from vanilla porn to hardcore, fetish, or violent porn).
- Withdrawal—becoming restless, irritable, and discontent when porn is not available.
- Dishonesty—lying and keeping secrets about porn use (amount of time, content they view, etc.).
- Disconnection—loss of interest in family, friends, work, and previously enjoyable activities.
- Sexual Dysfunction—loss of interest in real-world partner sex and/or problems with delayed ejaculation (DE), erectile dysfunction (ED), and/or anorgasmia (inability to reach orgasm)
Click on this link to read more: “Losing a Loved One to Porn (and What You Can Do About It)”
Many of us want “happily ever after” relationships. How can we cultivate relationships that stand the test of time? Many marriage vows are based on commitment to the marriage that includes phrases such as “til death do us part,” and “in sickness and health.” Before marriage we often assume that we all know what “commitment” means. Oftentimes, however many people differ in their opinions about what it means to be “committed” in a relationship. Unless we talk openly about our assumptions, as well as the possible pitfalls that hinder a committed relationship, we can set ourselves up for disappointment.
First, it is important in any relationship to begin by building a healthy foundation that includes protective walls around the relationship. Actively work to build trust, emotional connection, and intimacy with one another. A healthy marriage does not come naturally. It takes investment. A number of resources are available like books, videos, retreats, classes, couple’s counseling, and marriage seminars that offer great tools to cultivate love and also increase awareness of behaviors that damage trust and intimacy.
Second, talk openly about how to protect the walls around the relationship. What are some “red flags” that can alert each partner that the marriage is in need of attention? Talk about how to approach one another when feeling disconnected or taken for granted. If we receive emotional support from someone outside the marriage other than our spouse, cracks begin to form in our walls and weaken the relationship. If it is difficult to approach one another, seek professional help to work through challenges or obstacles together.
Third, talk openly about the potential of temptation outside the marriage. Just because we are committed does not mean that we will not find someone else attractive. This is perfectly normal. How can we protect our relationship when we find someone else attractive, or when someone makes advances on us? Shirley Glass, author of “Not Just Friends,” offers a brief list of suggestions to consider:
- Know that attraction is normal. But just because you feel it doesn’t mean you have to act on it. Being attracted to someone else doesn’t mean you’ve chosen the wrong person. One of the measures of true commitment is that you don’t allow yourself to be pulled away from your priorities by distractions.
- Don’t let yourself fantasize about what it would be like to be with that other person.
- Don’t flirt.
- Avoid risky situations. (Glass, 2004)
Above all, keep communication inside the walls of marriage. If outside support is needed, make it a rule to confide only in someone that puts the marriage first.
In her book, “Not Just Friends: Rebuilding Trust and Recovering Your Sanity After Infidelity,” Shirley Glass has several quizes that offer warning signs that a partner may be on the slippery slope to an affair. The book also offers great insights on how to build healthy walls around the relationship and close cracks or openings that appear.
Quiz: Is Your On-line Friendship Too Friendly?
What are the warning signs that you (or your partner) are on the slippery slope to an on-line affair? Take this quiz and see:
- Do you find yourself coming to bed later at night because you are chatting on-line?
- Do you ever exit a screen because you do not want a family member to see what you are reading or writing to a chat room member?
- Have you ever lied to your spouse about your personal Internet activities?
- Would you feel uncomfortable sharing your Internet correspondence with your spouse?
- Have you ever set up a separate e-mail account or credit cared to carry on personal correspondence with an individual on-line?
- Has your Internet correspondence had a negative effect on your work or household tasks?
- Have you ever lied in response to a question from your spouse about your e-mail correspondence?
- Have you ever exchanged photos of yourself with a secret e-mail correspondent?
- Since beginning a secret e-mail correspondence, have you ever experienced a loss or an unusual increase in sexual desire with your spouse?
- Have you made arrangements to talk secretly on the phone with your e-mail correspondent?
- Have you made arrangements to meet with your secret e-mail correspondent?
Two or more yes answers to questions 1,2,3,4 indicate a potential Internet romance developing. It is time to either share your on-line correspondence with your mate or break off the correspondence and begin to examine how to improve your marriage.
A yes answer to any of questions 5,6,7 indicates you are crossing a boundary from an Internet friendship to an Internet romance. Acknowledge this relationship for what it is about to become and take action to preserve and enhance your marriage.
A yes to questions 8 or 9 indicates you have begun a fantasy romantic relationship with your on-line correspondent. Even if it never moves to a physical stage, this relationship has great potential to damage or destroy your marriage.
A yes to questions 10 or 11 indicates that you have taken positive action toward initiating an extramarital affair. Consider the impact this will have on the marriage and your children and take steps to sort this out with a professional. (Glass, 2004)
A “happily ever after” relationship goes through a number of ups and downs. It takes investment, a willingness to be open, and a good amount of courage. Healthy walls take work and need to be maintained daily in order to grow a life-long relationship.
“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie
I have so many reasons to be thankful:
- My husband and I sipped coffee together before we started our day.
- I enjoyed a long walk by myself at Memorial Park.
- Our teenagers have found their groove at school and are enjoying soccer pre-season.
- I am currently savoring a bite of dark chocolate as I type.
In 2012, I decided to incorporate an intentional habit that did not depend upon my mood or daily circumstances. I started a gratitude project and began experiencing the powerful benefits of an active practice. My husband and I have both been amazed at the positive impact a gratitude habit has had on our marriage and other relationships over the past three years.
I can tell you from personal experience that gratitude will change your life. The following list, compiled from a growing body of research, describes the powerful impact an active gratitude practice can have on your health and relationships.
Seven Ways Gratitude Will Change Your Life
- Gratitude boosts health and wellness: “ “Grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, and regular physical examinations. Grateful people also tend to be more optimistic… studies link optimism to better immune function.” (Elizabeth Heubeck, Boost Your Health With a Dose of Gratitude)
- Gratitude protects against depression: “Gratitude supports the neurochemistry of well-being, and protects against depression. It builds resilience, so we get less rattled by events and bounce back faster. And gratitude turns us toward others as we appreciate the people we care about.” (Rick Hanson, What Are the Health Benefits to Thankfulness?)
- Gratitude increases happiness: “In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” (Harvard Health Publications)
- Gratitude can help you through hard times: “Expressing gratefulness during personal adversity like loss or chronic illness – as hard as that might be – can help you adjust, move on, and perhaps begin anew. Although it may be challenging to celebrate your blessings at moments when they seem least apparent to you, it may be the most important thing that you can do.” (Sonjia Lyubomirsky, Eight Ways Gratitude Boosts Happiness)
- Gratitude increases satisfaction and longevity of relationships: “It starts within our own self. When we consciously foster feelings of appreciation for our loved ones—whether by doing a gratitude mediation about them every morning or by deliberately focusing on specific things we love about them—our relationship improves.” (Cristine Carter, A Surprisingly Simple Way to Feel Madly in Love)
- Gratitude increases satisfaction of parenting: “I am happy and proud to say that my relationship with my teenager is better than ever! Now he seeks me out to tell with me stories and jokes. He listens to me intently when I give him guidance. I can’t tell you how much this simple practice has changed our relationship. In retrospect, while teaching my family about this principal it also affected me positively. I noticed how my attitude towards him changed and softened because I started seeing him through a gratitude lens.” (Debbie Lyn Toomey, Gratitude Tip for Positive Parenting)
- Gratitude increases self worth: “Grateful people have a higher sense of self-worth. I think that’s because when you’re grateful, you have the sense that someone else is looking out for you—someone else has provided for your well-being, or you notice a network of relationships, past and present, of people who are responsible for helping you get to where you are right now.” (Robert Emmons, Why Gratitude Is Good)
Create Your Own Gratitude Practice
- Start a gratitude journal. Write down three items each day that make you grateful.
- Share gratitude at the dinner table. My family shares “Highs and Lows” every night during our evening meal to stay connected through the week. If not with your family members, pick a friend and share a high point and low point each day.
- Say “Thank You” often: Look for ways to express gratitude to those who cross your path every day. Express thanks at the grocery story, gym, at home, or just about anywhere.
Communication breakdowns happen so easily in relationships. We often try really hard to be what our partner needs, but our efforts seem to miss the mark:
“Stop trying to fix it, I just need you to listen to me.”
I know a couple that created a plan to address this issue head-on. Whenever “Mary” asks “Sam” if they can talk about something, Sam asks, “Do you want me to fix this, OR do you need me to listen?” Mary lets Sam know exactly what she needs.
Sam can stop guessing and relax. He knows when:
- Mary wants his advice. So, Sam puts on his “fix it” cap and they get to work.
- Mary needs a listening ear. So, Sam can let go of the need to fix and practices listening skills.
This little intervention has done wonders for their relationship. Together Sam and Mary work collaboratively to create the best possible communication between them.
The following video is a humorous account of this common communication struggle. Enjoy!