How to Repair a Relationship After a Fight

So, you and your partner just had a fight. Maybe it was around a small issue, maybe it was over something big, and maybe it was a perpetuating argument that has been repeating for months or years now. It blew up and a mixture of relationship poisons like harsh words, broken trust, shouting, contempt, criticism, silent treatment, resentment, hurt feelings, etc. left a bitter taste. But you want this partnership to continue. You want to repair your relationship, to restore connection between you and your partner, to get things back where they were or, more possibly, make them better. But at the same time, you don’t want to be hurt (again).

So, what do you do? How to heal a relationship after an argument?

According to Dr. John Gottman, most, if not all, couples argue, which is not a problem in itself. What determines the course of a relationship is how romantic partners see and handle those conflicts, how they relate to each other, and what they do after a fight to soothe and repair their relationship.

In other words, all relationships go through cycles of rupture and repair.

Ruptures in a relationship are inevitable…

When things are going well in a relationship, we feel respected, connected, and emotionally safe. We feel liked and appreciated, we are responsive to our partner’s emotions and needs, and feel like it is reciprocated. In short, we feel in tune with one another. Over time, this sense of mutual attunement contributes to building strong bonds and intimacy between people.

However, this harmonious state can be thrown off balance from time to time due to different factors, such as stress, insecurities, wrong assumptions, miscommunication, etc. We are not mind readers, no matter how finely tuned we are to each other’s moods and sensitivities. Mistakes and “misattunements” happen, and they can lead to ruptures in a relationship.

A rupture is a disruption to the emotional connection we have with a loved one. It can be small, like saying something insensitive unintentionally, or big and potentially non-negotiable, like a breach of trust. Typically, ruptures are colored with unpleasant feelings like hurt, anger, loneliness, sadness, disappointment, etc. No matter how much effort we put into a relationship, some ruptures will occur. What happens after the rupture is important. If left unaddressed and untreated, resentment can build and emotional intimacy weaken. However, if both partners engage in repairing, their relationship can not only heal but grow and thrive.

…Repairs are what matters

Repair attempts are any actions or statements that are aiming to prevent a conflict escalating out of control, or, in some way, aiming to extend the olive branch after an argument. According to Dr. Gottman, repair attempts are a “secret weapon” of happy couples, whether they are aware they are using them or not. They are an act of loving behaviour not only toward your partner but to the relationship itself. They communicate: “I care about you and about this relationship, so I am willing to be vulnerable and try to connect with you. I am not trying to win this fight, I am not against you. Instead, I want our relationship to win this fight. Please join me”.

All relationships are different, so repair attempts will vary from couple to couple. Some examples:

  • Offering an apology (“I am sorry about what I said earlier, I didn’t mean it”)
  • Statements that communicate you are still a team (“I love you”, “I know it’s not your fault”)
  • Sharing appreciation (“Thank you for sharing that with me”, “I admire that you…”)
  • Empathizing (“I understand”, “If I was in your shoes, I can imagine seeing things the same way”)
  • Cracking an inside joke
  • A small invitation to talk, like softly tapping a spot beside you, or offering them a drink or a snack
  • A gentle physical touch, like holding their hand or offering a hug

repair a relationship

It takes two to tango, and two to repair a relationship

Repair attempts take courage and insight, and need both partners in order to work. That’s right, both partners need to engage in repair for it to be successful, no matter who may seem to be more “wrong” or more “responsible for the damage”.

Through a series of research, Dr. Gottman and his colleagues tried to find the most effective kinds of repairs. The problem was, they couldn’t find any consistency – sometimes the most beautifully crafted and honestly spoken apologies didn’t work, while other times, something that seems trivial, like a silly grimace, was very successful. They couldn’t quite figure it out until they started looking at the partner on the receiving end of a repair attempt. They found out that it’s not exactly the nature of the repair that makes it successful; it’s the willingness of the other partner to notice and receive those attempts.

Now, this willingness doesn’t stem merely from other partner’s mood or good will, but from a number of different factors, one of the most important ones being the “balance in they emotional bank account” which, most simply put, refers to how much they have felt seen, heard, understood, and appreciated in the relationship, especially lately. But it’s not so simple of course – this balance depends, again, on both sides. It takes making deposits to the emotional bank (like responding to partner’s needs, showing interest for what’s going on with them, empathizing and being there for them, showing appreciation for who they are or what they do, doing small acts of kindness, etc.) and also recognizing these efforts. But that’s a topic for a whole another blog. Let’s get back to the practical stuff.

Usually, the responsibility for an argument lays on both partners, although it doesn’t always seem like that. However, sometimes one partner shares a larger portion of responsibility, and only after they may realize how much they have hurt their partner. If that’s the case, check out our article “How to apologize the right way after you hurt your partner”, you may also find it helpful.

couples argue

6 steps to repair a relationship after a fight 

Now that you know that ruptures happen even in the happiest relationships, and that mastering the art of making and receiving repair attempts is crucial for healing a relationship, let’s see what you can do to de-escalate the tension after a fight with your partner and get your relationship back on track. 

1.    Take a time-out and explore how you feel

Repairing a relationship after a fight takes many gentle moves. However, it can be really difficult to be gentle in the heat of the moment or right after, especially when you feel hurt or angry. If you feel flooded with intense uncomfortable emotions, trying to resolve a conflict right there can be counterproductive – extend or escalate it, or even trigger a new one. Instead, in the aftermath of a heated argument, it may be best to give each other some time and space to take a breather and decompress. You can both use this time to process what happened, feel your feelings, and explore what this argument meant for you. This will be very important later when you sit together to resolve the issue.

A useful thing you can do to collect your thoughts and get in touch with yourself during this time is to follow a 3-step process:

  • Do a brain dump. Like emptying the contents of a purse onto the table, spill the contents of your mind onto paper. All of it. Write down everything that you think and feel, without any particular order and without a filter. No matter if it doesn’t make sense, no matter if it sounds silly, just get it all out.
    This technique is particularly useful and relieving when you feel overwhelmed by uncomfortable thoughts and emotions. The act of taking the thoughts out of your mind and seeing them on paper helps diffuse the issue and calm your mind a little, because there are not so many different thoughts bouncing around.
  • Sit with your feelings. After you wrote down everything you think about (and you may feel drained but relieved at this point; it’s normal), make some room for your feelings. How do you feel? Where do you feel it in your body? Can you name those feelings? Remember, you can experience different feelings and they can exist at the same time. You can feel love and anger toward your partner, you may appreciate them and feel disappointed about what they did. It’s okay, it’s your space; let the feelings flow.
  • Think about what your partner can do to help you feel better. Ask yourself – what do I need? What it would take for me to feel different? What is my partner’s role for this to happen, and what is my role? Clearing this out can set you up for a more productive recovery conversation.

 


2.   
Refocus from “Me vs. You” to “We vs. The Problem”

When people feel hurt, angry, betrayed, disregarded, or unrespected, they tend to either attack or put up a wall and dismiss whatever the other person is trying to communicate (or both). These are self-protective actions, and they’re understandable. However, in romantic relationships, they rarely lead to a productive solution. Self-protection might be the first impulse in the moment, but remember that your partner probably feels the same way, and it won’t take you where you want to be – connected and safe with each other again. So, what will take you there then?

One person needs to break this cycle and show courage to expose themselves to a certain extent, to be vulnerable, and re-focus from protecting themselves to protecting the relationship.

If you want to fix your relationship, you need to be on the same team. You are in a relationship not by force, but because you choose to be with each other. Your partner is not the enemy. You are not the enemy. You two, together, as a team, have a problem, that you may be able to fix together. But it takes someone to be vulnerable enough to take the first step.

Stepping back from a self-protection attitude and turning toward a relationship-protection frame of mind is not easy. In fact, it can be incredibly difficult, maybe some of the hardest work you can do as a couple. But it is the strongest tool you have for building your emotional bond and helping your relationship thrive.

what to do when you hurt your boyfriend


3.   
Actively listen to your partner and validate their feelings

Feeling heard and understood is the need that lays in almost all conflicts. To fix the relationship after a fight, you can start a conversation by asking your partner to share their feelings and their point of view. For a moment, set aside your perspective, set aside judgment and prejudice, set aside the need to disagree and defend yourself, and just listen. Express interest in their needs, feelings, hopes, what hurt them, what they desire, what they lack. Try to put yourself in their shoes and see things from their perspective. Ideally, you want to come to the point where you understand how the way they see things and how they feel make sense. Even if this is difficult, try to find something you can agree with or that you understand, and acknowledge that.

You can validate their feelings by expressing understanding: “I understand now. I would probably feel the same way if I were in your spot” or by repeating or summarizing what they said: “It sounds like you felt hurt by what I said.”

Validating your partner’s feelings at this point doesn’t mean you agree with what they said during the argument or with their point of view. It doesn’t mean they are “right” or that they “won”. It just means you are willing to show them that you are there for them, that you are ready to listen and understand because you care about what’s important for them. When you start listening with a goal to understand, not to respond, it fulfills the need to feel heard and understood, and does wonders for rebuilding trust, safety, and connection.

Hard? Yes. Effective? Yes, yes, and yes.

what to do after you hurt your girlfriend


4.   
Share your side without pointing fingers

It’s important to share how you felt during the argument and how you experienced it. While doing this, it’s crucial to make sure you avoid blame and criticism. You can be in a conflict without telling the other person: “You’re bad!”

Focus on using “I statements” and avoid pointing fingers with sentences that start with something like “You always…” and “You never…”. For example, statements like: “You never listen to me” and “You don’t care about me” are a big no. And no, a crafty construction like: “You made me feel unheard” is not an “I statement”.

“I statements” are in a form of: “I feel – When – (bonus: Because)”.

For example: “I feel frustrated when I am constantly interrupted in a conversation” or: “I feel overwhelmed and upset when you yell at me during a conflict.” You can also add why this is so important to you, for example: “I shut down and it’s difficult for me to continue the conversation. Also, I feel scared when it happens and I really don’t want to feel this way with you.”

What “I statements” ultimately do is create a more positive and less hostile atmosphere for communication because they frame a situation as something to be solved together, instead of sounding like a complaint about the other person or an attack on their character. This way, you decrease the possibility of your partner becoming defensive and increase the likelihood of them truly listening to you and adopting that “same team” mentality.

make up after an argument


5.   
If you haven’t already, discover what the fight was really about

Fights about little things are often not about those little things at all. A fight over doing dishes may be, at its core, about unmet needs, failed expectations, respect, etc.

For example, imagine a scenario where Partner I didn’t do the dishes (again!) and Partner II complains about it, which blows up into an argument. What may be happening for Partner I is not that they just don’t like doing the dishes, but that they felt angry and unloved.  They may be overwhelmed at work and worried about their mother who is sick, so they had a super stressful day, so they perceive complains from Partner II as a sign that they don’t care about their feelings. On the other hand, for Partner II, not doing the dishes after many complaints and conversations was a sign of disrespect; they felt unappreciated and taken for granted because they put in the efforts to change little habits that are bothering Partner I and make little sacrifices to make their life together more comfortable, but don’t feel the efforts are recognized or reciprocated.

So, the fight was, obviously, not about the dishes. It was about deeper needs of feeling loved, respected, and appreciated. When we don’t communicate openly, we can easily overlook what is really going on, which can lead to miscommunication, resentment, and cycles of unproductive arguments without a real solution. So, in our example, when Partner I and Partner II discover what the fight was really about and which needs, wants, or expectations were not met, they can discuss together what they can do in the future to change that and help the other person feel better.

marriage conflict


6.   
Work together toward finding a practical solution

Now that the situation calmed down and you shared your perspectives and feelings, try to come up with a solution that will prevent a fight like this from happening in the future. Discuss what both of you can do to help each other feel better about the issue. Ideally, you want to be able to put this topic to rest and move on, with both of you intentionally taking steps to stick to the plan you agree on.

In our previous example, Partner I can, for instance, make sure they share their feelings more often and communicate with their partner when they feel stressed. At the same time, they can show appreciation by noticing little efforts Partner II is investing in their home by expressing it with words and with initiating completeying some housework tasks, when they can. On the other hand, Partner II can make sure to check in with Partner I more often and make room for some slipups without turning to criticism. They can also set boundaries, make sure they don’t give over their limits, and don’t sacrifice their time and energy without it being necessary because it can lead to resentment. Both partners can also come up with a more detailed plan about what they would do and how they can discuss better if this problem comes up again.

If the same issue happens over and over again without a resolution you can both agree on, it may be wise to see a couple’s therapist. The right professional can help you tremendously in understanding your and your partner’s thoughts and feelings, emotional triggers and needs, identify the reason you’re stuck, and help you learn skills to better communicate and solve problems.

fix a relationship

Disclaimer: All these tips refer to after verbal arguments. If your relationship is physically or emotionally abusive, try to find a support system and consider a safe escape plan. An experienced professional can help you get through it and guide you in creating a plan of the next steps.

An argument in an otherwise healthy relationship can actually bring you closer, if it’s handled the right way. If conflict resolution is done right, it can bring positive things, such as learning how to meet each other’s needs better, how to communicate more effectively, and how to adapt to one another so you can both thrive. Overall, it’s a process, but it can be a powerful one. Try it, and good luck!

 

If this article was helpful to you in any way, please be free to share it with your friends and family. Also, share some of your useful tips for fixing a relationship after an argument in the comments.

 

 

self-criticism

How To Deal With Self-Criticism

I’m going to mess up. 😳⠀

I’m so stupid.
😩⠀

I’m a failure.
😖⠀

I did well that time, but anyone could have.
🙄⠀

Does this kind of self-talk sound familiar?

In a world where we expect so much from ourselves, it’s easy to fall into a trap of not feeling good enough. The way we talk to ourselves when we fail to meet our or someone else’s expectations is important. In these situations, it makes a huge difference whether we provide some comfort, kindness, and encouragement to ourselves, or we turn to self-criticism. Unfortunately, too often, we choose the latter.

Where Does All This Self-Criticism Come From?

Self-criticism is an inner voice that takes a derogative stance when we don’t meet our expectations. It includes negative judgments of your abilities, physical appearance, intelligence, behaviour, even thoughts and feelings.

Rigidly demanding parents, teachers, culture or religion, unhealthy relationships, or friendships that undermined our confidence can all be the root of our self-criticism.

When we are young, we soak everything from our environment like a sponge; we learn about the world, about ourselves and other people from everything we see or hear. The messages important people in our lives send are crucial in shaping what we will believe and how we will behave. For example, if your parents had incredibly high expectations and harshly criticized you for every small mistake, their words may become an integral part of your inner voice, translated into self-judgment. They probably had good intentions – they wanted you to build working habits, to do well in school, to strive for achievement, and minimize mistakes, because they believed this would help you succeed in life and be happy.

This kind of self-talk was probably helpful to you at some point – in order to avoid punishment (both external, such as, for example, being forbidden to go out or watch TV for a month, and internal, which is more powerful – experiencing guilt and shame from failing to meet someone’s expectations), you did well, you achieved great things, and you derived a sense of pleasure from that.

So, not only that self-criticism became an integral part of how you talk to yourself earlier in life, but it’s also kept and strengthened because you may believe it’s a useful strategy. However, as you may realize now as an adult, although self-criticism may seem like it can serve certain functions, it can be psychologically devastating.

self-doubt

How To Tame Your Inner Critic (And Why It’s So Important)

Self-criticism is like living with a bully. That scolding voice that’s giving you a hard time over small things, always looking over your shoulder and keeping inventory of your mistakes, can seriously hold you back in reaching your goals and undermine how you feel about yourself. Self-criticism brings an overriding sense of not being good enough, can keep us from thinking realistically and from being present in our lives, and can contribute to feeling anxious or depressed.

By criticizing ourselves, we focus on our (many times non-existent, or at least exaggerated) weaknesses, or think irrationally. This moves us away from constructive evaluation and inhibits our capacity to be fully present and rationally and actively engage in our lives. Instead, we get so preoccupied with shame, guilt, and frustration that we may make even more mistakes and feel awful about ourselves.

An important thing is – you don’t have to be the victim of your harsh inner voice. Your thoughts have a powerful impact on how you feel and behave.

So how to be more friendly toward yourself when times are challenging? Here a few tips and techniques.

1. Actively notice and challenge your inner critic

Sometimes, the little voice that puts us down is so embedded in our daily inner monologue that we don’t even notice how harsh it is. What we can do is to pay attention to what the voice is saying but not giving it the power over us. We can commit to notice it and treat it as someone who is unnecessarily rude or annoying, and actively stand up for ourselves, showing it how to be more kind.

Conquering that unrealistic, overexaggerating, harsh inner talk and replacing it with a soothing voice that is not only gentler and kinder, but also more realistic, is possible and more than beneficial. But it’s not easy. Proactively changing the way you talk to yourself may not feel natural immediately. And it’s okay – you are used to one way of thinking and it takes time to rewire your brain and create new pathways. The key is to catch yourself in those unrealistic and extreme statements and not let yourself get away with them.

You’re not good enough. – I don’t need to be perfect to be enough and loveable.

You’re so dumb – Whoops, I made a mistake. Let’s see how I can do better next time.

No one likes you – I don’t need to please everyone all of the time.

You will never make it. – This is really hard, but I believe in myself.

You never get anything right. – I haven’t figured it out yet. Learning is part of the process.

2. Develop a compassionate relationship with yourself

Self-compassion is a way of treating yourself with acceptance and understanding whether or not you behave intelligently, competently, or correctly. It’s having a friendly attitude and sending a message to ourselves: “I see you with your strengths and flaws and it’s okay, I accept the whole of you”.

This is a new concept for many people; it’s different from what we are used to. Thus, there are some misconceptions about it. Some people are afraid that, by being kind to themselves and refusing to engage in self-criticism, they will become lazy or self-indulgent. Others see it as a weakness, something that will stay in the way of their progress. We debunked some of these myths HERE, and provided some tips for practicing self-compassion, so you might want to take a look.

self-compassion

Like a good coach, self-compassion motivates us through love, kindness, and support. This helps us focus less on dwelling on our mistakes, and more on the present moment and moving forward. It is the opposite of self-criticism, which induces guilt and shame. On the surface, self-criticism can seem like it helps to motivate us to change, but in reality, it’s an inefficient motivator. First, because there is a high price to pay for it. And second, because self-criticism might keep us where we are for longer because we may be reluctant to admit our shortcomings, afraid of the overwhelming feeling of not being good enough if we do. In contrast, self-compassion provides us with emotional safety to see ourselves realistically and, from there, acknowledge our mistakes and try to do better.

3. What would you tell to your best friend?

Would you talk to your good friend the way you talk to yourself? When times are challenging and we feel bad, when we are dealing with failure or loss, the last thing we need is to be criticized. Instead, we need someone to help us see things from a realistic perspective and offer support, guidance, and reassurance.

You can be that friend to yourself. Thus, acknowledge your good qualities and abilities, make an effort to appreciate your uniqueness more, and offer caring and gentle words to yourself.

RAIN Technique for Dealing With Difficult Emotions

Sometimes, shame and guilt that come from self-criticism in situations when we make a mistake or fail at something, can be overwhelming for us. So overwhelming, that it becomes difficult to concentrate on anything else, or move away from self-loathing and self-judgment. What we need the most in these situations is something to help us ease the emotional chaos first, and then slowly start overcoming these intense feelings.

In these moments, the RAIN technique can be helpful. It’s a mindfulness technique used to soften and de-channel negative thoughts and provide a soothing balm for emotional pain. It can help you be your best friend instead of your own worst critic.

self-esteem
Here is how to use it:

Step 1: RECOGNIZE what is happening

Take a step back and observe your thoughts and feelings. Be honest and acknowledge what you are feeling without trying to sweep it under the rug. Naming can also help, for example: “I feel worried right now” or “I feel so embarrassed for asking that question”.

“How am I feeling? Where do I feel it in my body?”

Step 2: ALLOW life to be just as it is

Accept that those thoughts and feelings are there, as part of your reality. No denial, no trying to remove or change them, no mental resistance. Just simply let them be there. This doesn’t mean you like them; it just means you are brave enough to face the reality within you.

“These thoughts and feelings are here. I can accept that, even if I don’t like it.”

Step 3: INVESTIGATE with kindness

Like a curious scientist, try to approach your state with interest and without judgment. You can investigate possible reasons you may be feeling this way, or ask if these feelings and thoughts are useful or in line with reality. Simply pause to ask questions so you can better understand what is happening.⠀

○ When did this feeling start?⠀
○ What triggered it?⠀
○ Have I felt this way before?⠀
○ What is this feeling trying to tell me?⠀
○ How realistic is my thinking?⠀
○ Is it helpful?⠀
○ What do I need right now?⠀
○ What can I do to support myself?

self-esteem
Step 4: NON-IDENTIFICATION with thoughts and feelings

When you have an intense emotion, it can feel like it is the only part of you that matters at that moment. But you are not your thoughts and emotions. They come and go, and you can watch them like clouds flowing by. You are YOU, unique and complex, and this is just one of the countless experiences you had and will have.

You can use this technique to ground yourself and not feel consumed by negativity when everything seems just too much. However, we are all different which means that the same things don’t work for everyone or in every situation.

 

How do you deal with self-criticism? Will you apply some of these tips to your daily life? Let us know how it goes!

And be free to share this blog post with your friends and family on social media.

 

Sources:

Aronfreed, J. (1964). The origin of self-criticism. Psychological Review71(3), 193.

Neff, K & Germer, C. (2019) Kind to me. Excerpt in Mindful, 6 (6).

Powers, T. A., Koestner, R., & Zuroff, D. C. (2007). Self–criticism, goal motivation, and goal progress. Journal of Social and Clinical Psychology26(7), 826-840.

Brach, T. Working With Difficulties: The Blessings of RAIN. Tara Brach. https://www.tarabrach.com/articles-interviews/rain-workingwithdifficulties/

 

toxic positivity

Toxic Positivity: What To Say Instead of “Just Be Positive”

“Everything happens for a reason”

“It could be worse”

“Delete the negativity”

“Just don’t think about it”

“Never give up!”

You’ve certainly said or heard some of these phrases before. It’s fairly common, and people who say them usually have good intentions – they are just trying to help somebody feel better. However, as you probably know if you heard some of them while you were going through difficult times, they don’t work. In fact, they can sometimes make you feel even worse, right?

But why is that? How can too much positivity possibly be a bad thing?

When Positivity Becomes Toxic

Keeping a positive attitude during stressful times can be incredibly helpful. It can help us cope with the situation, feel hope, and keep working toward a solution. However, being positive and optimistic doesn’t mean we won’t ever feel unpleasant emotions. Having a positive attitude is a good thing. Pushing positivity to the detriment of your authentic emotions is not.

Toxic positivity is an idea that we should focus only on positive emotions and positive aspects of life. It’s an attitude that being positive, and only positive, is the right way to live your life. This implies that any unpleasant emotions are considered as negative, and should be avoided.

It would be great if it was possible to feel good all the time. However, not only that it is not, but it can be even harmful to us and the people around us. Rigid and intense as it is, toxic positivity doesn’t leave space for experiencing all human emotions and being authentic. Instead, it encourages the person to remain silent about their struggles.

be positive

Toxic Positivity Can Be Harmful To You And Your Relationships

We have all kinds of emotions. Emotions are messengers. When instead of listening to ourselves and allowing ourselves to feel, even (and especially!) when these feelings are not comfortable, we fight and resist them — we create tension in our body. Different studies show us that hiding or denying feelings, oh the irony, makes them bigger and increases stress.

Our unpleasant emotions show us where we need some gentleness and compassion. They inform us that something is not right, not necessarily in our surroundings, but in the way we see the situation as well. They encourage us to pay attention to the parts of ourselves that need healing or the places in our paths where we need to take a turn. By suppressing or avoiding some emotions, we don’t allow ourselves to fully express and be honest. The result is denial, minimization, and invalidation of authentic emotional experience. When we go into hiding like that, we deny our truth. And the real truth is – life can be tough sometimes.

Toxic positivity can be harmful to your relationships too. When somebody is sad, anxious, fearful, what they need is support and understanding. Generic positive phrases can, although unintendedly, send the message: “You are not allowed to feel this way. Stop. It’s not okay to not be okay.” This is not helpful; it can make the person feel guilty or unheard. To them, it can sound like their emotions are not valid and important, and that they are wrong to feel the way they feel.

 

How To Support Someone Without Being “Too Positive”?

Feeling connected to and heard by others is one of the most important contributors to good mental health and happiness. When someone is going through a rough patch, we may not be sure how to support them. What to say to help them feel better? What to do? How to help them recover from setbacks more quickly? You may be inclined to tell them to “look on the bright side” and to “be grateful for what they already have”. However, these monochromatic statements are usually not helpful, because they are, on the basic level, dismissive. When happiness and positivity are compulsively pushed, the person doesn’t have the opportunity to feel truly heard and accepted, understood and supported. Instead, it can seem like he or she is rushed to stop feeling the way they feel, their emotions minimized and invalidated.

If we, instead, let the other person connect to their emotions and allow them to share them with us without judgment or the urge to run away to positivity, we are giving that person much-needed space to be authentic and still accepted. We are sending the message: “You can be yourself. It’s okay to not feel okay. I am here anyways”.

With toxic positivity, although it is usually not our intention, we are showing the other person that we are uncomfortable with their feelings and that we will put ourselves in the first place, urging them to stop feeling the way they feel so we can stop feeling uncomfortable. A much better, more comforting approach, is to show the other person that we are ready to sit with them with their emotions, that they are not alone, and that we are there to patiently give them our compassion and support.  It can be truly healing.

So, what can you say instead of generic, “encouraging” sentences to support someone? Here are some suggestions:

It is important to acknowledge the reality of our emotions. Once we honor our feelings, we honor the whole of ourselves. We accept our positive parts, but also other, not so pretty sides. Accepting and loving ourselves as we are is the path toward balanced emotional life and better wellbeing.

If you like this article or think someone can find it useful, please be free to share it on your social media.

attachment style relationships

How Your Attachment Style Shapes Your Relationships

Do you ever wonder why you attract a certain “type” of people? Do you have patterns that you seem to repeat in relationships over and over again? Or maybe you noticed how the majority of your relationships unfold and end in a similar way?

This is not uncommon. All of us have a certain ‘style’ of connecting to others that we tend to repeat, which can result in similar patterns of outcomes throughout our relationships. These patterns are called ‘attachment styles’.

What Are Attachment Styles And Why Should You Care?

Attachment style is the way you relate to other people, the way you usually feel and behave in relationships in order to meet your needs. According to attachment theory that originates from research of Bowlby and Ainsworth, this pattern is established in early childhood.

Our parents have many different and important roles for us during our childhood. One of them is being an attachment figure through which we form beliefs and expectations on how relationships ‘work’ and what we should do to meet our needs for intimacy, belonging, and safety. Depending on the nature of our early relationships with our caregivers, we develop an attachment style that we, later, bring to relationships in our adult life.

attachment in childhood

Understanding your attachment style is a big deal because it can tell you a lot about how you relate to your friends, family, and romantic partners, what you do to meet your needs in relationships, why you may have specific insecurities, etc. Knowing your attachment style gives you an insightful perspective that can help you ‘break the pattern’ if you feel stuck or find yourself having very similar problems in relationships or repeating the same mistakes.

Although the way we behave in relationships has its unique elements for each of us, there are 4 most common global patterns of attachment in individuals:

  • Secure
  • Avoidant
  • Anxious
  • Disorganized

Let’s take a detailed look at each of them and what kind of childhood patterns may they came from:

Secure Attachment Style

“It is easy for me to get close to others, and I am comfortable depending on them and having them depend on me. I don’t worry about being abandoned or about someone getting too close to me.”

People with a secure attachment style tend to build stable, trusting relationships and feel relatively confident in them. They are comfortable with intimacy and don’t have a problem sharing their feelings or asking for help or support. In romantic relationships, they have their independence and also let their partner have their own, but are at the same time okay with depending on others and feel like they can trust them. They have a positive view of themselves and others and don’t have difficulties feeling connected or expressing love openly.

Secure attachment background:

  • Parent is emotionally available most of the time and responds to the child’s needs in a loving, soothing way
  • Usually, the parent is also securely attached and successfully balances firmness with warmth in their parenting style
  • The child sees the parent as a secure base from where it can independently explore the world and then safely come back for comfort and nurture when it feels the need
  • The child learns that it can get love and care from other people, that it is safe to give needed space to others without the fear that they will leave them, but that it is also safe to depend on others

secure relationship

Avoidant Attachment Style

“I find it difficult to trust and depend on others and prefer that others do not depend on me. Feeling independent and self-sufficient is essential to me.”

People with this attachment style can often seem emotionally distant and rejecting. They are uncomfortable with intimacy and feel like people usually want to get closer to them than they would prefer. One reason for this may be the fact that their independence is very important to them, which is not a problem on its own; however, they tend to equal intimacy with depending on someone, which is why they may have trouble with it and try to avoid it. In a way, they believe that the only person they can fully lean on is themselves. Thus, they have a hard time opening up to others and don’t feel comfortable talking about their feelings.

Avoidant attachment background:

  • Although the parent usually meets all child’s practical needs, he or she often does not respond to the child’s emotional needs and can seem emotionally unavailable most of the time
  • In times when the child needs extra support and comfort, like when they’re scared or in distress, the parent can react in rejecting ways – become annoyed, harsh, neglectful, criticize or ridicule the child
  • The parent may discourage displays of strong emotions, both positive and negative
  • The child learns that it’s not safe to count on others for emotional closeness and that he or she should be independent and take care of their own needs and emotions. As a defense mechanism, it can suppress their true feelings and basic needs for connection and intimacy

attachment style

Anxious Attachment Style

“I want to be very emotionally close to others, but others are reluctant to get as close as I would like. I often worry that my partner doesn’t love or value me and will abandon me.”

This attachment style is characterized by insecurity and worry about rejection and abandonment. Anxiously attached people are often preoccupied with what other people think of them and have a hard time feeling secure in their relationships. In their need to gain approval and feel safer, anxiously attached people often require reassurance and “proofs of love”. However, it never seems to be enough. They seek high levels of emotional closeness and can be very sensitive to other people’s moods and behaviours. It is not rare for these individuals to “cling” to their partner or try to control their actions. This can lead to behaviours that others sometimes see as demanding, needy, or overly emotional.

Anxious attachment background:

  • Parents are often inconsistent and unpredictable – sometimes loving and caring, other times emotionally unavailable or highly critical
  • Parents sometimes expect their children to worry about them and their needs, which is overwhelming for the child
  • The child is frustrated and confused, so it tries to find ways to secure the love and support, but unsuccessfully. Their efforts sometimes give results, but sometimes not, and the child doesn’t know what to expect
  • The child learns that it can get love and support from others, but also that it can lose those precious sources of connection at any moment

Disorganized Attachment Style

“I am uncomfortable getting close to others and find it difficult to trust them. I want to belong but when I become close with someone I get scared, so I back away.”

Research shows that this attachment style, in comparison with other styles of attachment, more often can result from unresolved trauma or abuse in childhood. It manifests as a strong ambivalence toward intimacy. People with this attachment style desire closeness and connection with other people; however, when they get it, they suddenly become distant and cold, or experience uncomfortable emotions and display some extreme behaviours. They seem to be in a constant state of internal conflict – they want to trust other people but feel they can’t because they are convinced they will get hurt, they want intimacy and also reject it, they ask for affection but then quickly get overwhelmed by it and push people away, etc. As a result, their behaviour can be unpredictable and their relationships, sometimes, very intense, “dramatic”, or unstable.

Disorganized attachment background:

  • Parents very inconsistent and unpredictable, with sometimes extreme behaviours
  • The child wants to go to their parent for safety, but the closer they get, the more fear they feel because the parent’s behaviours can be, in fact, terrifying at times.
  • The child learns that intimacy is something simultaneously very valuable and very threatening. They crave it and, at the same time, see it as something dangerous that can easily hurt them. It is impossible to integrate these two views, which leaves the child in a constant state of internal conflict and distress

relationship attachment style

Good News – Attachment Styles Are Not Set In Stone

It is true that different parenting styles affect children differently, shaping the way they understand relationships. However, it is important to note that this relation is not so simple. Research shows that it is not so much what happens to us as children but rather how we understood and made sense of what happened to us that predict what kind of attachment style we will develop.

Furthermore, your attachment style may not be permanent. Some researchers indicate that attachment styles can change as we get older. More precisely, our attachment sometimes tends to lean toward more secure as we age. Researchers explained this as a result of changing ideas about goals, values, relationships, stability, and trust.

Other studies also indicate that our later relationships and life events can alter our attachment styles. For example, going through a bad breakup or a divorce, experiencing betrayal, trauma, or abuse, can change our outlook on relationships and, consequentially, how we behave in them, how much we trust other people, what we are insecure about, etc. On the other hand, being in a relationship with a secure partner, scientists believe, can improve our sense of security in a relationship. It makes sense – being with someone who is caring and attentive, who pays attention to our needs and shows us they’re there for us, and who does these things consistently, can change our idea about relationships and show us that they can be stable and that we can be loved the way we are.

In conclusion…

The point is, it is not all black and white. Our attachment style can depend on many factors, not just our parents’ behaviour. Frankly, adulthood is complicated, and the paths that take us to it are super variable. Although science suggests that, one way or another, our early relationships have a life-long impact on us, it’s never a simple thing to understand the intensity or the course of that impact.

We are all unique. The way we act is not just simply who we are born to be; what we learned we can also unlearn, what holds us back we can change, and what brings us closer to others we can embrace.

What is your attachment style? Let us know in the comment section below!

Also, if you like this article and find it useful, please be free to share it on your social media.

 

Sources:

Ainsworth, M. D. S. (1991). Attachments and other affectional bonds across the life cycle. In C . M. Parkes, J. Stevenson-Hinde, & P. Marris (Eds.), Attachment across the life cycle (pp. 33-51). London: Routledge.

Bowlby, J. (1958). The nature of the childs tie to his mother. International Journal of Psychoanalysis, 39, 350-371.

Cassidy, J. (2008). The nature of the child’s ties. In J. Cassidy & P. R. Shaver (Eds.), Handbook of attachment: Theory, research, and clinical applications (p. 3–22). The Guilford Press.

Hazan C, Shaver P. (1987). Romantic love conceptualized as an attachment process. Journal of Personality and Social Psychology. 52 (3): 511–24.

Fraley C. R. (2018). Adult Attachment Theory And Research: A Brief Overview. Retrieved from: http://labs.psychology.illinois.edu/~rcfraley/attachment.htm

https://www.verywellmind.com/what-is-attachment-theory-2795337

self-compassion

Practicing Self-Compassion: 5 Myths And 5 Tips

“If your compassion does not include yourself, it is incomplete.” – Jack Kornfield

The majority of us are eager to offer kindness and compassion to other people, and value when we receive them from others. However, when it comes to giving these same things to ourselves in the moment of suffering, we are more reluctant. Does being kind to myself means I’m self-indulgent? Selfish? Weak? Not only that, but when we fail to live up to our expectations, we often tend to let our inner critic become loud and take over, dismissing the value of kindness directed to ourselves. But what if there is a better way?

3 Elements Of Self-Compassion

Self-compassion is a way of treating yourself – in a supportive way, with understanding, and acceptance. It’s having a friendly, caring, comforting attitude toward ourselves, like a good coach that motivates through support and understanding instead of through harsh criticism.

The concept has been around for a while, but Dr. Kristin Neff was the first one to operationally define it, measure it, and popularize it. She proposes there are three elements of self-compassion:

  • Self-kindness – Having an understanding, comforting, and caring attitude toward ourselves instead of using harsh criticism.
  • Common humanity – Recognizing that everyone makes mistakes and experience pain at times, and that we are not alone in our experience.
  • Mindfulness – Being with what is in the present moment. To be self-compassionate, we need to acknowledge what we feel and make room for it.

Self-compassion is a practice of being kind and loving toward ourselves, whether or not we behave intelligently, correctly, or competently, and whether or not others approve or respect us. It can increase our well-being tremendously, from feeling happier to coping with difficulties more successfully.

Self-compassion is very different from self-esteem. For a long time, self-esteem has been considered a foundation of mental health and the level of happiness. However, more and more researchers suggest that the concept of self-esteem is flawed and can have negative consequences, and that self-compassion might be a better, healthier alternative. We talked about it HERE.

Why Should You Cultivate Self-Compassion?

Studies show that practicing self-compassion releases feel-good hormones in our brain – oxytocin and serotonin – while also reducing levels of cortisol, the stress hormone.

Long-term, self-compassion sets the stage for better mental health and relationships. It turns out that individuals who treat themselves with compassion and kindness tend to have:

  • greater happiness
  • greater life satisfaction
  • increased motivation
  • better physical health
  • increased quality of their relationships
  • less anxiety and depression
  • higher levels of resilience that helps them better cope with stressful events

Practicing self-compassion can help us feel better in times of suffering, but it’s important to note that it’s not always the case. It is not a recipe for happiness or a tool to make the pain go away. Self-compassion is a way of treating ourselves while feeling pain. It helps us to not push ourselves to an even darker place with criticism and self-contempt.

Myths And Truths About Self-Compassion

In our culture that highly values strength and stoicism, there are sometimes some misconceptions surrounding self-compassion.  Knowing what self-compassion is not and debunking some myths about it can help us feel more empowered to practice it.

Myth 1: Self-compassion means weakness

✔️ Truth: Self-compassion, research shows, is one of the most powerful sources of resilience, helping people overcome difficulties and thrive. Additionally, it doesn’t focus on “poor me” attitude, but exactly the opposite – recognizing that “things can be hard for everyone, including me”.

Myth 2: Self-compassion serves as an excuse for bad behaviour

✔️ Truth: Self-compassion provides emotional safety to see ourselves for who we really are and, from there, take responsibility for our actions. When we know that we are imperfect humans, it is less likely that we will feel the need to find excuses for our behaviour and blame someone else for our mistakes.

Myth 3: Self-compassion is narcissistic

✔️ Truth: Self-compassion, opposed to self-esteem, doesn’t encourage us to see ourselves as better than others in order to hold ourselves in high regard. Instead, it is a way of relating to our experience in a kind, accepting way and acknowledging that we share the human condition of imperfection.

self-compassion

Myth 4: Self-compassion will undermine my motivation to do better

✔️ Truth: Actually, research shows that being hard on ourselves is a serious motivation-killer. It can draw us back because, if harsh criticism is how we treat ourselves, we know that failure comes with very unpleasant emotional consequences. In contrast, self-compassion can be a motivating force that moves us forward because it provides emotional safety for making mistakes and, further, learning from them.

Myth 5: Self-compassion is just self-indulgence

✔️ Truth: There is a big difference between giving ourselves temporary pleasures and making choices that lead to long-term wellbeing. With self-indulgent behaviour, we try to make ourselves feel better instantly, even if those actions are not beneficial for us in the long term. On the other hand, as mentioned before, self-compassion is not a tool to take away the discomfort; it focuses on our long-term wellbeing, even if it means a certain amount of displeasure in the present moment. But it also provides comfort and emotional safety needed while going through that unpleasantness.

How To Be More Self-Compassionate?

Self-compassion is not always easy to do. It doesn’t come naturally to everyone, especially to those who didn’t have caring or particularly supportive figures in their lives. For many, it is a completely new way of relating to themselves. But we can allow ourselves to slowly learn how to do it, one self-compassionate act at a time, step by step.

Here are 5 practices that can bring us closer to being more self-compassionate:

  1.  RE-EVALUATE YOUR SELF-TALK

Are you your own worst critic? When you make a mistake, do you blame yourself or put yourself down? Is it how you would talk to your best friend? It’s important to notice our self-talk throughout the day and make a transition from negative self-talk to more kind and empowering way of treating ourselves.

  1. STOP THE COMPARISON GAME

Social comparison is a strong weapon against our happiness. Oftentimes, we tend to compare someone’s best with our average, or even our worst moments which, on top of being pointless, is a recipe for feeling bad about ourselves. Instead, realize we are all different, not only in our traits and abilities, but also in our history and life circumstances.

 

  1. ALLOW YOURSELF TO MAKE MISTAKES

Encouraging yourself to do your best is not the same as forcing yourself you absolutely must do your best. Allow yourself to make mistakes and forgive yourself for them. This is particularly difficult for some people because they derive a sense of self-worth from performing well, or from perfection. However, you are worthy of love because of who you are, not because of being “flawless”.

  1. BE MINDFUL

Mindfulness and self-compassion go amazingly well together. Noticing what is happening right now, without labelling and with acceptance, is the first step toward allowing yourself to feel how you feel with no judgment. From there, it becomes much easier to manage your emotions and thoughts.

  1. DATE YOURSELF

The relationship with yourself is the most important relationship you will ever have. You can’t run away from your own company, so it’s crucial to nurture it. Get to know yourself, your needs, interests, and curiosities, and don’t judge yourself for having them. Instead, allow yourself to schedule some quality “me” time every so often and have a fun or nurturing date with yourself.

 

Self-compassion is all about giving ourselves room to be human – imperfect and unique, creative and capable of great things at times, flawed and sensitive at other. It teaches us to, though all those ups and downs, unconditionally accept ourselves, and realize that we are connected with others in our imperfections.

How do you practice self-compassion?

 

Sources:

Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin38(9), 1133-1143.

Cousineau, T. (2018). The Kindness Cure: How the Science of Compassion Can Heal Your Heart and Your World. New Harbinger Publications.

Neff, K. D., Rude, S. S., & Kirkpatrick, K. L. (2007). An examination of self-compassion in relation to positive psychological functioning and personality traits. Journal of research in personality41(4), 908-916.

Neff, K. D., Kirkpatrick, K. L., & Rude, S. S. (2007). Self-compassion and adaptive psychological functioning. Journal of research in personality41(1), 139-154.

Why Emotional Intelligence (EQ) Is So Important And How To Improve It

 Emotional intelligence is the capability to accurately identify and monitor your and other people’s feelings, as well as the ability to effectively manage your emotions.

You may know that general intelligence (IQ) can be important for success. But did you know that emotional intelligence (EQ) is equally, if not even more important?

Emotional intelligence is a key element of success in the workplace, as well as for happy and healthy relationships. Research shows that high EQ leads to better communication, effective conflict management, and empathy toward others. It also helps us connect with our feelings and live in tune with our true selves.  It is, therefore, not surprising that emotional intelligence is essential for reaching personal and career goals and for building successful professional and personal relationships.

In a similar way IQ reflects how you process information, EQ refers to how you process emotions. However, EQ  is much more flexible than IQ which means that it can be trained and improved.

The term emotional intelligence first appeared during the ’80s and was later popularized by psychologist and best-selling author Daniel Goleman. He suggested there are 5 elements of emotional intelligence. Each of these elements can be developed and improved, and the more you have them in check, the higher your EQ should be.

high EQ leadership

5 Important Elements of Emotional Intelligence

  1. Self-awareness – A critical part of emotional intelligence is being able to understand and monitor your own emotions. It also refers to the capability to recognize the relationship between your behaviours, motivations, and feelings. Being self-aware means you are in tune with your emotions and values and see yourself realistically. It also means you’re aware of how others perceive you and understand how your moods and emotions affect other people.
  1. Self-regulation – Another important part of emotional intelligence is being able to think before you act, to control your impulses and direct your emotions appropriately. This means you are flexible and able to modulate your feelings when facing change or stressful situations. Good self-regulation also refers to having integrity and taking responsibility for your actions.
  1. Motivation –People with high emotional intelligence are pretty good at motivating themselves without relying on external sources such as money or recognition. What drives them is a higher purpose, internal values that move them forward. They set goals that they see value in and combine inner drive and discipline to reach those goals. Correspondingly, they have the ability to motivate others.
  1. Empathy – The ability to put yourself in someone else’s shoes and act accordingly is a big part of emotional intelligence. When we recognize how others feel and approach them with something they can relate to, we are creating a connection. This plays an important role in building relationships, managing conflicts, motivating people or helping them see the bigger picture.
  1. Social skills – The capability to communicate well and find common ground with others is crucial for creating good, stable, and meaningful relationships. Crucial skills in this domain include, for example, active listening, verbal and non-verbal communication skills, leadership, and persuasiveness.

How Does Emotional Intelligence Look Like In Practice?

In everyday life, we can see emotional intelligence in someone’s sensitivity to the moods of others and the ability to grasp the point of view of other people or as readiness to see what is going on with them beneath the surface. High emotionally intelligent people can, for example, recognize that someone’s angry outbursts may come from the feeling of helplessness or fear. Thus, they can act accordingly instead of jumping into defense mode immediately. Similarly, emotional intelligence allows us to recognize emotions and motivations behind our own behaviours or behind some other emotions that may mask the real feelings. From there, high EQ helps us manage those feelings and direct them appropriately.

Some signs of high EQ:

✔️ You are able to stop and think before you act

✔️ You are able to objectively watch your thoughts

✔️ You show empathy and understanding for others

✔️ You recognize your mistakes and offer a genuine apology

✔️ You have a moment-to-moment connection with your emotional experience

✔️ You know your strengths and weaknesses, as well as your values

Emotional intelligence is about being open and ready to connect – with others and with yourself, practicing and balancing both is the key to raising your EQ.

Would you like to test your EQ and learn more about your personality characteristics? With our highly trained professionals, you can assess your Emotional Intelligence through Profile Evaluation System (PES) to get an extensive, well-rounded, and comprehensive description of different aspects of your personality, including your EQ.

 

Sources:

http://internationaljournalofcaringsciences.org/docs/Vol1_Issue3_03_Ioannidou.pdf

https://repositorio.iscte-iul.pt/bitstream/10071/16583/1/A%20model%20of%20emotional%20intelligence%20and%20conflict.pdf

resilience and recovery

3 Things You Can Do to Recover From Setbacks More Quickly

We all face adversities in our lives. Stress, trauma, tragedy, health problems, significant changes in our lives, they are all difficult to experience. However, there is one quality the majority of people share to a greater or lesser extent and that is – resilience.

Resilience is the ability to move through adversaries and rise from them. It is a set of skills and psychological traits that allows us to cope with struggles and recover from them.

Research shows that people, in general, are more resilient than you might think. The majority of people are able to utilize their inner and outer resources to recover from failure or unfortunate events. However, some people need significantly less time to do so.

What Resilient People Do Differently?

People with higher levels of resiliency, on the other hand, approach the situation with a positive attitude and the ability to regulate their emotions. This allows them to be more objective in observing what is going on and how to overcome the situation or at least reduce the damage. Additionally, this helps them move forward without dwelling on the negative outcomes for too long, and reframe the situation in a positive manner.

Fortunately, scientists also found that resilience is something that can be built. There are certain skills that are trainable and that can increase resilience significantly, such as self-compassion, confidence in your strengths and abilities, problem-solving skills, emotion-management.

resilience to recover from failure

Here are three things resilient people are able to do that allows them to bounce back from difficult experiences more quickly and effectively, that you can start cultivating more as well:

They are able to reframe their narrative

When something bad happens, there is not only one way to interpret it. We can choose how we explain the meaning and consequences of events. Highly resilient people are able to reframe difficult situations, at least to some degree, to their advantage. They can see setbacks as a form of helpful feedback, the opportunity to learn, or as something that, in the end, led them to a good path.

They use social support

Resilient people usually don’t act “tough” or like they can cope with everything alone. They lean on their support system and let the people who care about them be there for them. Good relationships are crucial for recovery because they can provide different kinds of support, from emotional to practical.

They practice self-compassion

Being resilient doesn’t mean you have to pretend that you feel okay about the disappointments and failures. It doesn’t mean that you should suffocate your true emotions and put on a happy face. Instead, resilience is kind of the opposite. It’s the ability to accept your unpleasant emotions about the situation without judging yourself harshly. It is about offering yourself some love and kindness while learning from the experience.

recover be happy

All this, of course, does not mean that resilient people don’t feel painful emotions or that they don’t face their feelings, hiding behind the positivity. Resiliency means healthy coping, which suggests that it demands emotions to be felt and accepted before taking action toward recovery.

How easy/hard is it for you to bounce back from a setback?

P.S. We always encourage sharing our articles with your family and friends. You never know, maybe they are in a place in life where they can find it particularly useful.

Sources:

https://www.apa.org/topics/resilience

https://link.springer.com/article/10.1007/s10608-016-9774-0

https://www.tandfonline.com/doi/full/10.1080/15298860902979307?casa_token=9NN_FOQ3fxAAAAAA:qo21UDuFDZ8Pmu6OEl-x0VPi2u1fUgWbvdrEFZqXnKUz4w3Pxl3B74hMasAS4npaPkvDy3tVC24

positive psychology for a good life

How to Live a Good Life: Lessons from Positive Psychology

Do you know what ‘positive psychology’ means?

Positive psychology as a term can be a little misleading. It might sound like encouraging you to “just be positive” and “cheer up”. However, this is not what positive psychology is about, and it should not, by all means, be confused with pop-culture self-help books and motivational speakers.

For a long time, psychology as a field focused on negative aspects of human life, on people’s shortcomings and pathology. The main question was: “What is wrong?” However, about two decades ago, Dr. Martin Seligman, the founder of positive psychology, proposed a new approach that asks: “What is right?”.

The Science of Happiness

Positive psychology is a science of positive aspects of human life. Its goal is to, using scientific methods, find and promote factors that increase our wellbeing. Hence, it puts a spotlight on topics such as happiness, creativity, meaning, wisdom, personal strengths, core values, resilience. Nevertheless, this does not mean that positive psychology neglects to repair what is ‘wrong’; it just emphasizes that building strength is equally important. It is intended to fulfill, not to replace traditional psychology.

Positive psychology proposes three kinds of a happy life:

  • Pleasant Life (“Life of enjoyment”) – Focused on experiencing positive emotions. This is how happiness is most often viewed in everyday life and popular culture.
  • Good Life (“Life of engagement”) – Focused on personal strengths, immersion in activities that have a purpose for us, and accomplishing goals. We derive happiness from being optimally engaged and from “getting lost” in activities we love. This state of being absorbed in the activity we enjoy and are skilled at is referred to as a state of “flow”.
  • Meaningful Life (“Life of affiliation”) – Aimed toward a higher purpose, how we derive a sense of meaning and belonging when we are contributing to a greater cause.

Positive psychology is a wide area encompassing a variety of different techniques that aim to encourage people to identify and further develop their positive traits, experiences, and emotions. It teaches us how to function optimally from the place of authenticity and inner fulfillment.

happy life growth

According to research, there are 5 pillars that contribute to positive well-being, the model known as PERMA:

1. Positive emotion

We all like to feel good, to experience joy, gratitude, optimism, etc. Positive psychology believes that positive emotions are more than just smiling; they reflect the ability to remain hopeful, optimistic, and creative in the face of setbacks and challenges.

2. Engagement

Our sense of well-being increases when we pursue activities that stretch our skills and in which we get so lost that the time seems to fly by. This kind of intense immersion in the activity is, as mentioned before, known as “flow”. It can be anything, from playing an instrument or a sport to solving an intellectual task or engaging in a hobby we love.

3. Relationships

We are social creatures, and connections with other people play an incredible role in our positive well-being. We derive the sense of meaning and happiness from healthy relationships, from feeling safe, loved, and nurtured, and providing those feelings for other people.

4. Meaning

A great sense of fulfillment comes from the feeling that our personal and professional endeavours have a purpose, that they contribute to a greater cause. Knowing why we do what we do leads to the feeling that our lives matter, which is a big source of life satisfaction.

5. Accomplishment

Having realistic goals and ambitions and working toward them is a significant part of positive well-being. Accomplishing a goal that required utilizing our skills and investing notable effort boosts our motivation and gives us a sense of pride and moving forward.

Positive psychology teaches us how to flourish and thrive. Its empirical findings are proof that normal life doesn’t have to be extraordinary to be good.

How do YOU show up in those five areas of your life? What does a good life mean to you? We would love to hear from you in the comment section below. Also, if you find this article interesting, please be free to share it on your social media.

Sources:

https://ppc.sas.upenn.edu/learn-more/perma-theory-well-being-and-perma-workshops

https://positivepsychology.com/what-is-positive-psychology-definition/

grief and comfort talking about feelings

Talking About Your Feelings While Grieving – What’s the Point?

Grief is one of the most painful states of all. And although it is a natural response to experiencing loss, it can really knock you off of your feet. Grief comes with all kinds of different emotions, difficult and unexpected ones, from deep sadness to disbelief, anger, guilt, confusion, loneliness, helplessness, and apathy. The pain of grief can also interfere with your physical health, making it difficult to sleep, eat, get out of bed, or even think straight. Some people report the initial feeling of ‘numbness’ before the pain arises. All in all, there is really no order or a ‘normal’ way of experiencing grief.

Coping with the loss of the loved one is one of life’s biggest challenges.

Going through the grief process is hard, and doing it alone and quietly makes it even harder. You probably heard that talking about your feelings, especially when you’re facing difficult experiences in your life, is important and good for you. And it’s true – letting yourself feel and express your emotions helps you process and validate them. This is especially true for the grieving process. However, it’s also true that grief makes facing emotions seem like a terrifying thing to do.

Talking About Your Grief Is Healing and Scary at the Same Time

Many people are afraid to let themselves feel the sadness and pain, let alone talk about it, because they’re afraid that, once they get started, they won’t be able to stop. They fear they won’t be strong enough to handle the pain, that they will fall apart and never put themselves back together again. But the truth is, when we let the words and tears flow, we’re letting the pain out. It’s uncomfortable at first, but in the end it frees up some space in our mind and heart for asking questions, seeking meaning, and finding some form of acceptance.

grief talking about sadness after a lossGrief feels like endless loneliness and incomprehension. These two are the main reasons why grief feels so overwhelming. Feeling disconnected from the world and questioning the meaning of the event is completely normal after experiencing significant loss. What talking about it does is that it tackles down these two main problems by doing two things:

  • It connects you with another human who is ready to listen and sit with you through your pain

Knowing that someone deeply listens and truly hears you is soothing. Disconnection and loneliness take a lot of space after a loss. Sharing your pain with someone willing to understand and accept it opens some of this space for letting connection and comfort in. It won’t take the loneliness away, but it can reduce it significantly. Sometimes, if you speak to a friend, it can be hard for them to truly know what to say. They don’t want to upset you further, but even just offering you a shoulder to cry on, or asking if you want anything from the shop can make a huge difference.

  • It helps you untangle your thoughts and understand the situation, even for a tiny bit

Making sense of the loss may be one of the most difficult things to do, but it’s also essential for healing. The process of grief is a foggy experience full of hard questions. What does this loss mean in terms of who you are and where you’re going? What does it mean for your understanding of life?

Moving forward in the process of grief is, essentially, about exploring what the loss means for your present and future self. It’s about rebuilding a meaningful life after such a significant change. This is a difficult thing, because not only are these questions filled with difficult emotions that can seem too hard and scary to face, but there is also no definite answer. It’s different for everybody, and there is no ‘recipe’ or a shortcut to it.

Even if it doesn’t look like it at the moment, the pain will lessen. It won’t completely go away, it will come in waves, and sometimes you’ll feel like you’re drowning. But you will laugh again and love again and live a purposeful life again. In the meantime, give yourself a break. Give yourself a hug. Give yourself time – LOTS of it. And be kind to yourself. Seek out and accept help from someone who is willing to listen and provide support. A trusting friend, a family member, your significant other, a support group, a therapist – find what works for you, but don’t battle it alone.

If you know anyone who is experiencing grief, please be free to share this post with them, as well as on your social media.

Sources:

Lindemann, E. (1944). Symptomatology and management of acute grief. American journal of psychiatry, 101(2), 141-148. (http://www.nyu.edu/classes/gmoran/LINDEMANN.pdf)

Bukman, M. J. (2017). The development of a new identity through the process of bereavement counselling: a qualitative study (Doctoral dissertation). (https://core.ac.uk/download/pdf/83637608.pdf)

therapist leaves

What to Do When Your Therapist Takes a Leave – Featured in HuffPost

We’re happy to announce that we got featured in HuffPost’s article: “How to Deal When Your Therapist Goes on Leave”. This is an important topic that is not so often addressed, and we’re glad we had an opportunity to talk about it. Read the whole article HERE.

A relationship between a therapist and a client is often incredibly deep. Leaving such a strong and meaningful connection, even if it’s just for a few weeks or months, can feel disorienting. Hence, it’s useful to know some coping strategies and practical steps to get yourself back on track. HuffPost’s article covered it really nicely, but here are also some additional tips on how to deal with your therapist’s (short or long-term) leave.

Develop a plan of action together in case of a mental health emergency

The leave of your therapist might mean that, in stressful situations where you urgently need mental health support and guidance, you won’t be able to reach them as easy as when they’re regularly working or they won’t be available at all. It is important to prepare for such situations and develop a plan for it beforehand.

This means identifying potential stressors and triggers and making a list of coping strategies you can utilize. From discussing who you should contact depending on the severity of the situation (another therapist from their practice, your support network, an emergency room, etc.), to using specific skills you’ve learned in your therapy sessions, you should try to make this plan as detailed as possible. You may not need to use it, but it’s smart to have it just in case. Besides, making such a plan with your therapist may help reduce your anxiety by making you feel a little bit more ready for what may be ahead.

coping strategies when psychotherapist leaves

Prepare for the possibility that the transition to a new therapist may not feel emotionally smooth

Most therapists will announce their leave well in advance. They will most often offer to refer you to their colleague while they’re away, so you can prepare for the change.

However, starting a relationship with a new therapist may feel uncomfortable at first. When someone knows your deepest thoughts, feelings, needs, your past, and your struggles, it can be difficult to start it all over again with someone new. Thus, prepare for a possibility that the first session or two with a covering therapist may not feel as comfortable and familiar as with your regular therapists. Give yourself some time to adjust to the new environment. However, if after a few sessions your gut still tells you it’s not the right fit, give yourself permission to find another one. That’s why it may be a wise idea to ask your current therapist to recommend a couple of their colleagues instead of just one, so it can be easier to find what works best for you.

If after a while you still aren’t sure whether your emotions toward a new therapist are “off” because of this transition or due to some other factors, THIS article may give you some clarification.

See it as an opportunity to practice skills and strengths you’ve developed in therapy

If you’re seeing your therapist for a long time, you must have learned a lot. You developed some behaviours, skills, and thinking strategies you didn’t know before.

Although your therapist’s leave can be a pretty scary thing, it’s also a space to consolidate your gains and see how far you’ve come so far. It’s a great opportunity to practice your psychological coping skills on your own and get to know yourself even better. Having a break from therapy can help you assess your progress and also evaluate areas where you’re still struggling and need to continue to work on.

The most important thing while your therapist is away is to continue practicing what you have learned in therapy, whether it’s with a new therapist or on your own.