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April 20, 2013 By Susan O'Grady Leave a Comment

Turning Toward in Relationships: Express Affection and Admiration

 

Turning Toward with Affection
Love at Any Age

When my mother turned 92 a couple of years ago, she fell in love for the fourth time, with a younger man—he was 90. Watching these lovebirds together was admittedly annoying at times, but mostly inspiring and touching. They would coo and kiss and very publicly say how much they loved each other. Then last fall, after they’d dated for two years, he died suddenly (if not unexpectedly) at the age of 92. At the memorial, after all his grown kids and grandkids introduced themselves and described their memories, my mother gingerly went up to the podium and said quite distinctly, “And I am his girlfriend.”

At 94, my mother lost her fourth great love. Although she was widowed twice and this romance lasted only two years, it taught her much about love. The note she read at his memorial summed it up: “Some people come into your life for a season, some people come into your life for a reason.” She learned a lot from this love —even at her advanced age—and what she tells me she learned is this:  be physically affectionate,  express your love frequently, and play. It seems simple, but we often let life’s demands pull our attention away from our partner in preference for work, routine daily tasks, and a myriad of other distractions, leading your partner to feel taken for granted. The need to feel loved –to be treated with respect and care– if unmet, will lead to slow erosion of love, landing the neglected partner in an affair, or in a divorce attorney’s office.

 The Magic Five and One-half Hours a Hours a Week

This advice is a large component of the couples counseling I do. Using a Gottman intervention called “The Magic Five and One-half Hours a Hours a Week,” I explain to couples the importance of making time in busy schedules to turn toward each other every day. https://ogradywellbeing.com/?p=634

Life is often so complicated with work, kids, financial worries, dentist appointments, teacher conferences, and even pet care, that we overlook the simplest ways of nurturing our relationships.

The NY Times recently profiled the marriage of an older couple who took a chance at love in their later years.

 

Filed Under: Couples & Marriage & Family, Dr. Susan O'Grady's Blog, Relationships Tagged With: Affection, Couples, Love

March 25, 2013 By Susan O'Grady 40 Comments

Amour: Keeping Marriage Strong After a Stroke

How Marriage Can Survive Health Problems

The French film Amour is a touching, realistic window into the world of a committed marriage in which one partner has suffered a stroke.

The elderly couple are music lovers, their apartment chock-full of music books, records, and CDs, plus a concert-size grand piano. Yet the film has no musical score, just the mundane sounds of everyday life. The couple’s need to cope with change is so profound that the music of life fades, replaced by the clinking of forks against plates, sweeping away crumbs from the kitchen table, or shower noise as a caregiver washes Ann’s back. The story gently unfolds, depicting the couple’s commitment and love as the outside world shrinks, startlingly magnifying their life lived in three rooms. There is no shaking of fists at their plight, no angry outbursts from either partner.

How Stroke Affects Marriage

When giving talks on how stroke affects marriage, I say, “When one partner has a stroke, both partners have a stroke.” The stroke survivor grapples with loss of bodily function, speech, and often dignity, and the caregiving spouse must come to terms with the magnitude of the change in their lives.

A stroke can alter two people’s lives in an instant. For the person with the stroke, simple tasks suddenly become difficult or impossible. For the person’s partner, life revolves around the stroke survivor’s needs, requiring many adjustments.

And while stroke (like any chronic medical problem) affects marriage, it can also open a gate to improving communication and building and strengthening skills that were taken for granted.

Empathy on both sides is needed for the marriage to survive. Learning new ways to communicate fondness and appreciation serve as protective factors. Building new rituals of connection and remembering the positive aspects of your marriage before the stroke are necessary to keep your relationship healthy.

Coming to Terms with Suffering

While stroke can create strain, frustration, and distance in your marriage, coping with its effects is an opportunity to reset your priorities and goals. You may be able to strengthen your marriage as you and your spouse work together on common problems you will face. It is by accepting the limitations that life imposes on us that we can overcome them. As we learn to carry our burdens well—in the yielding and in the striving—we become whole.

Viktor Frankl was a psychiatrist who survived the Holocaust; his parents, brother, and pregnant wife did not. In his remarkable memoir, Man’s Search for Meaning, he discusses how people face unavoidable burdens. Why did some crumple beneath the horrors of the death camps, while some comforted others and gave away bread?

“When a man finds that it is his destiny to suffer, he will have to accept his suffering as his task; his single and unique task. He will have to acknowledge the fact that even in suffering he is unique and alone in the universe. No one can relieve him of his suffering or suffer in his place. His unique opportunity lies in the way he bears his burden. . . . The way in which a man accepts his fate and all the suffering it entails, the way in which he takes up his cross, gives him ample opportunity—even under the most difficult circumstances—to add a deeper meaning to his life. It may remain brave, dignified, and unselfish. Or in the bitter fight for self-preservation, he may forget his human dignity.”

I do not mean to minimize the great accommodations that must be made in marriage when a stroke occurs. But there is a phenomenon seen in marriage counseling that often predicts good prognosis; therapists term it “glorifying the struggle.” This describes a couple that comes to therapy with a crisis, but they can talk about how they see the struggles that they have gone through as ways to grow and that they can grow together. The likelihood of that couple being able to keep their marriage whole and strong is better than when there is bitterness and resentment toward their marriage struggles.

Of course, sometimes caregivers can’t look after a stroke survivor at home. In Amour, the husband was the caregiver until he could no longer tolerate bearing her pain for her. In the United States, if a caregiver is no longer available and/or funds have run out, the best option is a skilled nursing facility (or SNF in the medical jargon). But in many families, life must go on: living together, but with tremendous challenges for both partners.

Ways to Cope When Stroke Strikes

Here are some issues to consider in coping with the aftermath of a stroke.

1. Spousal support: This is a powerful aid to stroke recovery for several reasons, including a spouse’s ability to improve the stroke survivor’s mood and increase physical and social activity levels.

2. Role changes and division of labor: Most couples must change their usual division of labor. Tasks and duties that were previously performed by one spouse may need to be reassigned. Outside help should be considered when possible.

3. Emotional support: High levels of emotional support lead to the best possible recovery after a stroke, and support is most effective when it is seen by the stroke survivor as meeting his or her particular emotional needs. Empathy—your ability to see things from the other person’s perspective—is important for both partners. Even a stroke survivor with speech problems (aphasia) can still listen. To truly listen is a great gift, even when your replies are non-verbal.
4. Counseling and group support: Both partners can benefit. There are many great agencies that offer classes following a stroke, and ongoing groups to help maximize coping.

In the best of circumstances, marriage is challenging. When couples face chronic medical problems such as stroke, the marriage vows -in sickness and in health are tested to the limit. Compassion by both partners for each other, as so tenderly shown in the film Amour, is imperative to preserving love.

Filed Under: Couples & Marriage & Family, Dr. Susan O'Grady's Blog, Relationships Tagged With: Health, Medical, Relationships, Stroke

March 17, 2013 By Susan O'Grady Leave a Comment

10 Things Parents can do to Help Their Kids Engage in School

 

Helping your child in school
Monday can’t come fast enough!

My daughter posted this photo and comment on her Facebook page after purchasing her textbooks for winter term. She is a full-time senior at a university and works part-time at an independent bookstore. Yet she can’t get enough of reading and learning. Her twin is equally passionate about learning. After seeing my daughter’s Facebook post, I reflected on what we did to encourage and support their love of learning.

We survived the homework battles and our daughters are now months away from finishing their undergraduate degrees. It wasn’t always easy. We didn’t have many of the challenges that some families face, like those with ADHD, depression, anxiety, or medical problems, but over the years we found ways to support them in school.

In his February 15 New York Times editorial, David Brooks commented on President Obama’s agenda for getting kids better prepared to start school by providing early educational opportunities before kindergarten. Brooks wrote:

Today millions of American children grow up in homes where they don’t learn the skills they need to succeed in life. Their vocabularies are tiny. They can’t regulate their emotions. When they get to kindergarten they’ve never been read a book, so they don’t know the difference between the front cover and the back cover. . . . This is rude to say, but here’s what this is about: Millions of parents don’t have the means, the skill or, in some cases, the interest in building their children’s future. Early childhood education is about building structures so both parents and children learn practical life skills. It’s about getting kids from disorganized homes into rooms with kids from organized homes so good habits will rub off. It’s about instilling achievement values where they are absent.

The Importance of Reading

These are lofty goals in a world where there is much inequity in income, lifestyle, and education. Raising kids is challenging in the best of circumstances; just getting dinner on the table after work can be exhausting. But even families from affluent homes struggle to find time for family when screen time takes over or heavy work schedules make direct parental attention scarce.
A good story is captivating even to unpracticed readers. A friend of mine volunteers at a juvenile hall a couple of times a week, reading books for incarcerated teens. Many of these kids have never been read to. She tells me that in the five years she has done this, no kid has complained. Many are there for weeks at a time and so they hear bits of the stories and look forward to the reading even without the benefit of continuity of the story.
David Brooks is saying something important: raising kids who possess the necessary skills to find jobs or go to college requires not only affordable educational opportunities but family involvement as well.

What can you do to help your child in school?

1. Read to them every night. Start when they are very young, and continue until they ask to read out loud to you. They will stumble over words, one page taking a long time to finish, but stick with it and try not to show impatience. (In the long run, it’s a lesson in more than just reading.)

2. Talk about what you read. Discuss what the characters might have been feeling or doing.Reflect on the stories together.

3. Continue reading as a family; take turns reading aloud to each other. There are many young-adult (YA) books that are great for adults—look at the worldwide popularity of Harry Potter among readers of all ages. My daughter’s bookshop holds an adult book group that meets monthly just to read YA titles.

4. Download books or borrow the audio CDs from the library and listen to them on car rides and in place of video games, movies, or TV.
5. Make a place for study and homework (this could be just the kitchen table) that is a dedicated quiet area: TVs and smartphones off.

6. Limit and monitor all screen time, including texting, gaming, and Facebook. Screens can consume inordinate amounts of time for all family members, but just as in marriage, turning away from preoccupations and toward your child in little and big ways every day will help them feel loved.

7. Make a family plan about how much is okay and stick to it—adults, too. Some families do well by limiting TV/screen time to one hour a night once all schoolwork is complete, but not too close to bedtime. Save the hour before bed for quiet time—reading or listening to books—or talking about the day together.

8. Keep growing and learning through hobbies, reading, classes, or learning to play music. Follow your own passions and your child will see that learning throughout the lifespan is valued.

9. Never let your kid have a TV in their bedroom. This will surely lead to nighttime TV, inappropriate shows, or staying up late—leading to trouble getting up for school the next day.

10. Eat together several times a week. Having dinner conversations that are not forced or stiff is a skill. Don’t just talk to your kids but to your partner as well.

We weren’t always perfect but we tried to follow these guidelines, and now we are enjoying our daughters as they graduate from college—entering the next chapter in their lives. 

Filed Under: Couples & Marriage & Family, Dr. Susan O'Grady's Blog, Relationships Tagged With: Family, Homework, Parenting, Reading, School

March 12, 2013 By Susan O'Grady Leave a Comment

Sleep and Romantic Relationships: How a Good Night’s Sleep Keeps Relationships Romantic

 

Research conducted at the University of California, Berkeley, showed that poor sleep hurts relationships. “Poor sleep may make us more selfish as we prioritize our own needs over our partner’s,” according to Amie Gordon. Gordon concluded that when partners feel unappreciated, the hidden culprit is sometimes poor sleep.

Sleep is a Cornerstone of Mental Health

Sleep is the cornerstone of mental health. One of the most common symptoms of emotional distress is sleep disturbance. People with depression complain of early-morning awakening, fragmented sleep, and inability to get back to sleep once awakened. Anxious people frequently report difficulty getting to sleep due to worry, rumination, and replaying or anticipating the day. Having children is another culprit in poor sleep. Nightly feedings, diaper changing, and generalized worry keep new parents awake well into toddler-hood. Getting a good night’s sleep is important—anyone who has been through periods of insomnia can attest to that. But what was interesting about this study is that it demonstrates that a partner who is sleep deprived is less likely to express fondness and gratitude. As Gordon notes, “You may have slept like a baby, but if your partner didn’t, you’ll probably both end up grouchy.”

How Sleep can Affect Romance

When Jack and Anne came to my office recently, Jack had been through a particularly stressful experience with his father. His emotional distress increased tension in his neck and back, intensifying his chronic pain. The combination of physical and emotional tension cascaded over several days, resulting in a sleepless night. The next morning, when his partner made a gentle bid for contact by pointing out an interesting article in the newspaper, he snapped at her. Or as they more vividly described it, “It was somewhere between a growl and a scream.” The walls went up, and both partners retreated in silence.

When bids for contact are not acknowledged, or your partner turns against rather than turning toward your bid, it leads to accumulated tension, often turning to resentment. Over time, this resentment leads to distress-maintaining thoughts about your partner (such as “my husband is such a jerk”) become toxic to the relationship. We know from research on marriage that expressing fondness and admiration is important for the health of the relationship. Once Jack was able to identify that his grouchiness was due to his poor sleep, he could make a repair to Anne by saying, “I’ve been preoccupied lately with my father, and that made me lose sleep. I’m sorry I overreacted this morning.”

Poor sleep can lead to the chronic use of sleep aids. From over-the-counter Benadryl to prescription sleeping pills, these medications can help for short-term insomnia, but when someone is depressed or anxious for an extended period of time, nightly use of these medications changes sleep architecture, making deeper, restorative sleep scarce. If disturbed sleep lasts for months—or years, as it often does—the missed opportunities to express loving tender thoughts to your mate accrue, leaving both partners feeling deprived of affection.

Because sleep problems are a symptom of something else, such as depression, anxiety, sleep apnea, or chronic pain, it is important to understand the reasons behind poor sleep and address those directly. As sleep improves, grouchiness diminishes, making room for hugs and kisses.

 

Filed Under: Couples & Marriage & Family, Dr. Susan O'Grady's Blog, Relationships, Sex and Intimacy Tagged With: Bids for Contact, Couples, Romance, Sleep

February 16, 2013 By Susan O'Grady 2 Comments

Turning Toward Each Other to Maintain Your Relationship

Couples who show affection in simple ways like holding hands have more positive perspective on their relationships.
Love and Friendship

The Magic Five and One-half Hours a Week: 

How to strengthen your relationship by turning toward each other every day

Couples who make time for each other on a regular basis strengthen their relationship.  We often underestimate how important the seemingly small things are to the health of a marriage.  Small positive things done often make a big difference in how loved each partner feels.  Expressing fondness and appreciation every day for five minutes a day adds up to thirty-five minutes a week.  How silly this sounds when you actually add up the minutes!  But I can tell you that it works.

When a couple concludes couple’s counseling, a sure way to prevent relapse into old patterns is to keep in mind the following ‘magic’ behaviors.

 

Things You Can Do to Keep Your Relationship Healthy and Close

1. Affection:  Kiss, hold, touch each other.  Play is good.  Make sure to kiss each other before going to sleep, and when you leave in the mornings.  Kissing when you come home at the end of the day is a ritual that many couples do, without much emotion attached to it.  It is still a good behavior but see if some of the time you can kiss and look each other in the eyes.  Linger a bit, but know that the rule applies that showing physical affection doesn’t mean sex.

2. Admiration and Appreciation: Find some way every day to genuinely communicate affection and appreciation for your partner.  A minimum would be five minutes a day each and every day.  Appreciations can be small acknowledgments such as, “Thanks for emptying the dishwasher” or “It feels really good to have you make me my favorite pasta tonight”.   Expressing admiration can be for big or little things, such as “I admire the way to handled the kids just now, you didn’t blow up the way I think I might have”, or “you look great today!”   Of course, don’t start pulling out the timer on your smartphone and timing these things.  The idea behind setting times is to help you understand that these small things add up—don’t short change your relationship by being stingy with affection, or expressions of fondness.

“It doesn’t count if it doesn’t come out of your mouth”.  Often we think things about our partners but don’t express it.  For reasons both complex and simple, people hold back their expressions of love, whether verbal or physical.  Couples get into habits of aloofness and distance.

3. Love Maps and Dates:  Date night is important because it lets you update love maps.  Every relationship needs at least two hours every week to be alone together.  Time to talk, to catch up on each other’s week, and to reconnect without the distraction of kids, or even other couples.  It is great to entertain together and solidify your community with friends, but don’t let this eat into your time together.  Couples often come to counseling confessing that they never have time alone with each other.  They are with their extended families, or the kids are around, or they have friends over to watch TV and have pizza. These activities are important and enriching, but should not be at the expense of time just the two of you.  Date night doesn’t have to be at night either.  You can schedule a lunch date once a week, or a morning walk.  Sometimes people say that they can’t afford to go out.  Paying for a babysitter, a movie, and dinner will add up fast.  Don’t let money be your excuse.  There are lots of free things to do – put time into thinking about ways to spend your time that doesn’t involve money.  A picnic or a trip to a museum on Free Day – but make time to brainstorm together.  If you don’t have family who can watch your kids, then ask other families to trade watching each other’s kids.  The kids enjoy play-date trades, and they may not consciously understand it, but seeing their parents take time away from them is good.  The world does not center on them.

When couples tell me they feel guilty leaving the kids, it is usually not the kids, but they who have trouble separating.

These are just a few of the things you can do to keep your relationship alive, and healthy.

Filed Under: Couples & Marriage & Family, Dr. Susan O'Grady's Blog Tagged With: Couples, Couples Communication, Friendship in Marriage, Gottman Couples Counseling

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Dr. Susan J. O’Grady is a Certified Gottman Couples Therapist

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