How to communicate with your partner: Up the positivity!

how to communicate with your partner

This will be the final installment of our series, how to communicate with your partner. The last topic we are focusing on is positivity. There is no doubt that a positive outlook on life has plenty of rewards. People who maintain a sunny disposition and in general find the brighter side of life enjoy better emotional health. The rewards of positivity go beyond just your own emotional heath, increasing positivity also results in a longer lifespan, reduced risk of cardiovascular complications, increased resistance to illness and more.

The question remains though, is positivity an expression of happiness or can it create more happiness. In her often cited paper on positive thinking, Dr. Barbara Fredrickson says “positive emotions signal optimal functioning, but this is far from their whole story. I argue that positive emotions also produce optimal functioning, not just within the present, pleasant moment, but over the longterm as well.” What if you were to apply this idea to your relationship.  Many couples struggle with where to start when conflict and strife have become the norm in the marriage.  A wonderful place to start is with positivity. When you are struggling with how to communicate with your partner and are stuck wondering how to open the door to conversation, up the positivity.  Not only will up-ing the positivity make the day to day experience of your relationship a bit brighter it will increase the overall health and stability of your marriage.

Positivity is an action you can take to learn how to communicate with your partner.

Here are 5 actions you can take today to shift the positivity meter in the right direction. Continue reading How to communicate with your partner: Up the positivity!

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Communication with your spouse: Win win decision making.

This week is all about win win decision making.  Last week’s post was about the importance of staying in the calm zone but what happens next? After you have noticed the signs that you are reaching your anger ceiling you have hopefully walked away, taken some time to cool off and then you return to the conversation.

Communication with your spouse isn't always easy
Communication with your spouse isn’t always easy. The right skills can make all the difference.

So what’s the next step? How can you enhance communication with your spouse in a way that allows you to tackle a tough topic and move out of conflict and into a collaborative decision making stance? WIN WIN decision making is the answer. Yes, there are a few communication basics that are helpful to understand like avoiding crossovers and learning effective listening strategies that we have covered in the past.  Once you have learned the basics, the next step is to use the win win strategies outlined by Dr. Susan Heitler in her book and workbook and skills taught at Power of Two online. Continue reading Communication with your spouse: Win win decision making.

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Communicate with your spouse: During an argument.

In continuing with our mini-series on how to communicate with your spouse, this weeks installment is about navigating this tough communication road block: an argument.  Now, the idea of communicating with your spouse during an argument is a bit misleading because in truth you can’t! Effective arguing or “fighting fair” is something you occasionally hear as a solution to couples fighting.  In reality, effective arguing is an oxymoron.

communicate with your spouse
Don’t even try to communicate in this state. Instead, walk away, calm down and come back later.

When arguments are heated and tempers are flaring your brain, under the influence of adrenaline and cortisol (the stress hormone) is actually incapable of making rational decisions.  The parts of your brain responsible for rational thinking and problem solving (the cortex) take a back seat to the lower, more primitive part of your brain, (you know, the old fight or flight part) the limbic system.  The limbic system, also know as the emotional center of your brain is not designed for calm, logical thought, you are better off putting the conversation in park until you can reactivate the cortex. Continue reading Communicate with your spouse: During an argument.

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How to communicate with your spouse: On a date

We are going to be running a short series here on the Power of Two blog over the next few weeks.  Let’s call it a mini-course on how to communicate with your spouse.  Essentially it boils down to this, communication in marriage is essential and so many folks struggle with how to do it! When you stop communicating with a spouse or partner it’s a signal that something may be wrong, but what?  Why did you stop talking?  Or maybe you talk to each other all day, and at the same time never really share anything deeper than the surface anymore.  Remember when you were first dating, falling in love or getting married, did it ever feel like there wasn’t enough time in the day to talk to each other about life, dreams, ideas, art, music, books? Getting back to that level of conversation may take time, just like anything else though you just have to start somewhere.  Here an idea of where to start…

Ask good questions.

Sounds simple right? Learning to talk to each other again is a process and takes some time and practice. Taking the time to learn new skills is invaluable for any relationship. One of the core skills groups we teach Power of Two is talking and listening.  Talking about thoughts, feelings, ideas, wishes without falling into the crossover trap and listening to learn.  While these skills require effort and time to learn, there are simple steps you can take to start to turn things around today.

We are kicking off this series in honor of Valentine’s day. The theme of this post is how to communicate with your spouse, on a date. If you are one of the lucky ones who managed to secure a babysitter and get reservations at a romantic restaurant you may want to spend a little time thinking about how to intentionally reconnect to partner while you have the time carved out. Even if you plan to stay home and do something more low key, you can invite a deeper experience with a little thought ahead of time. Continue reading How to communicate with your spouse: On a date

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The Power of Two: Why making a relationship last matters.

Over the past weekend I attended a memorial service for my grandfather.  He passed recently in his own home surrounded by loved ones.  He was 84 years old.  The memorial service was a lovely tribute to the man, mostly shared through stories told by his four sons.  He was a hard working man, a funny and kind person who made friends wherever he went.  He was also a devoted husband, married to my my grandmother (who passed in 2007) for 60 years.  After the service ended, hugs and loving embraces were exchanged and we all went home to continue on with our lives.  As I thought about the day and service and my grandfather I was struck by something that stood out to me as we all celebrated the life of a man we loved.  It was these four words: The Power of Two. These words are something I read, write and say often given the work I do.  I do not ponder them deeply as often as I should.

Tom and Irene
My grandparents on the farm in South Dakota

 

Why does making a relationship last matter? As I thought about my grandparents and the legacy they left behind I believe that their marriage and its impact on the lives of the people who sat in that auditorium was their greatest legacy.  60 years of a life shared together, raising four sons was surely no easy life.  My grandfather grew up on a farm in South Dakota, he worked for The Coca Cola company for 25 years. He then went on to own a successful print shop and retired to enjoy his eight grandchildren and two great-grandchildren. Continue reading The Power of Two: Why making a relationship last matters.

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Rekindle love in marriage: Looking to Dr. Martin Luther King for Inspiration

Today is Martin Luther King, Jr. Day.  Established in 1983 by Ronald Reagan. Dr. King continues today to be an example for the power of love, struggle, light over darkness, nonviolence and so much more.  Can we look to his messages and seek guidance for a way to rekindle love in marriage? Can we practice love and kindness in our most intimate relationships and expand this practice to all mankind?

What can MLK teach us about how to rekindle love in marriage?
What can MLK teach us about our most intimate partnerships?

In Dr. King’s novel Stride Towards Freedom, published in 1958, King writes about the Montgomery bus boycott and shares his vision on what he believes nonviolent resistance to be.  He lays out the Six Fundamental Principles of nonviolence. Looking through the lens of the incredible struggle King and thousands upon thousands of people endured it is not difficult to see the importance of his message and the path to change.  In contemplating King’s legacy we can look to his words for the wisdom to rekindle love in marriage.

THE SIX PRINCIPLES OF NONVIOLENCE: 

The Six Principles and how they can inspire the path to rekindle love in marriage.

  1. PRINCIPLE ONE: Nonviolence is a way of life for courageous people. Kindness towards strangers is sometimes easier than kindness towards the people we see and interact with on a day to day basis. Our close relationships are sometimes bogged down in baggage and deep feelings which can lead us to slip into unkindness. Make love, positive communication strategies and nonviolence a way of life in your marriage.  Let that be your default day in and day out. Maintain a positive outlook and seek a greater understanding when it comes to communication in your marriage.
  2. PRINCIPLE TWO: Nonviolence seeks to win friendship and understanding. In terms of a marriage or long term intimate relationships with another person what greater goal can there be than to share a deep friendship and feel a sense of connection founded on the idea that you are understood and loved as you are.  Studies and surveys frequently show that a friendship is the foundation for a life long loving union. Seeking to rekindle the friendship the relationship was built on is an important step on the path to rekindling the romantic relationship.
  3. PRINCIPLE THREE: Nonviolence seeks to defeat injustice not people. When a romantic or intimate partnership goes south or encounters difficult or painful times your spouse can become your enemy. Anger, bitterness, even hatred directed towards a spouse or partner can pit you against that person and the goal often becomes defeat.  Who will win the battle between two people? In the end, there will be no winner, only the relationship will suffer. Seek instead to overcome the injustice that led you down this path. Take the instance of infidelity.  What greater injustice is there in a committed romantic partnership than infidelity? On the path to recovery can we seek to recognize the pieces of the puzzle, the unraveling of the connection and direct energy toward healing those wounds and changing the behaviors that contributed to the infidelity rather than seeking the defeat of the “offender.” This is not a question of circumventing blame or responsibility, it is a path to greater healing and to rekindle the love.
  4. PRINCIPLE FOUR: Nonviolence holds that suffering can educate and transform. Few among us will not face suffering at some point in our lives.  Whether it is experienced within our intimate relationships or from outside circumstances can we look to those moments as transformative and a path to greater understanding? What better teacher than a spouse that sees you through your darkest hours.  What better place to look for understanding and learning than the person whom you reveal your deeper self, the self that may be keep from the outside world and shown only in the safety of an intimate partnership. Seek to learn and grow from the difficult times and look at the experiences you face together as an opportunity for transformation.
  5. PRINCIPLE FIVE: Nonviolence chooses love instead of hate. It doesn’t get more simple than this. Choosing a loving stance over one of anger and bitterness is a choice you can make each day in each moment with your spouse. When times are good celebrate the love, when times are hard find the love. Anger is damaging to you and your partner. Choose to love your partner for who they are today and everyday.
  6. PRINCIPLE SIX: Nonviolence believes that the universe is on the side of justice. Placing the concepts of nonviolence at the center of the universe of your marriage will create a foundation of love, support, kindness and warmth.  Have faith in yourself and your partner on the path to rekindle love in your marriage. When there is harmony in your closest relationships that harmony can and will ripple through the layers of your life and beyond.

 

A note about Dr. King:

Over the years MLK has become an American mythological figure and much of the complexity of his real life and personality have been lost. For example, many Americans today don’t know that Dr. King had a very troubled marriage plagued with infidelities. At the same time, he a was a remarkably well spoken and intelligent leader whose words cut to the core of how human beings should treat each other.

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Marriage problems and technoference: How to ditch the device for better communication.

marriage problems
Put the phones down to connect with your partner

What does your cell phone have to do with marriage problems? Recently, several prominent news sources have presented surveys and research that point to the problem with cell phones and romantic relationships.  One survey reported that “70 percent of women said smartphones were interfering in their romantic relationship.” That’s a huge number of women! In NPR’s recent story  “technoference” was citied as a serious problem in relationships. Aside from the question of what you are actually doing on the device, the accessibility and pervasiveness of  the devices in our lives is causing several problems.  Cell phones are the worst kind of distraction, the convenience of access to all your email accounts, the camera, the social media accounts, not to mention the thousands of other apps you can fill your device with offer an endless stream of information. This coupled with the dings, ringtones and other alerts that make everyone in the room look at their phone in some sort of pavlovian response to a bell are bound to cause marriage problems.

There are certainly big questions to answer individually and culturally about the influence these devices have on our lives. Technology no doubt has it’s place in daily life.  If we can thoughtfully engage with it it can actually be used for good in the relationship.  Time savings is one instance that can benefit your romantic relationships.  If you are able to take care of a task like paying bills that may have in the past taken up precious evening time at the kitchen table you can use that time you’ve gained to connect with your spouse, but do you? The evidence seems pretty clear that by and large they are causing more marriage problems than they solve. In her research, Sarah Coyne, boiled it down to this, “What I think the most important finding is, the more you let the technology interfere, the more conflict you have with your spouse or partner and that leads to not feeling great about the relationship.” So where is the balance?  Obviously this question is best left to each couple to navigate, provided the right skills are there to actually have a win win outcome!

So here are a few tips for curbing the potential marriage problems caused by technoference… Continue reading Marriage problems and technoference: How to ditch the device for better communication.

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Happy New Year to You.

Words to ponder as the year turns from end to new beginning.

happy new years

The whole point to New Years is not just to have a new year. But that we should be new, better and different people. That is why we exercise to RE-NEW our bodies. That is why we write GOALS to get a Renewed sense of our potential. That is why we make RE-SOLUTIONS because we resolve that there are solutions inside of us that we have not tapped into. So don’t waste each New Years season. Maximize it! Start fresh using a new perspective for it will enable you to tap into a new season with greater capacity.
~ Sheilla Payton

We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.
~ Edith Lovejoy Pierce

Happy New Year to you

A new year is beginning to peak through
softly beautiful and different like new falling snow,
each day unique and shaped just for you.
Your life adding something as each day does grow.
My wish for your new year is beauty
and softness with surprises thrown in for delight.
Love for each day bringing happiness to you,
making your life a scene of sparkle and shining sunlight.
~ Author Unknown

Tick Tock

I’m writing this in a state of shock,
Watching the clock—tick tock, tick tock,
Advancing, approaching, relentlessly,
A brand new year; Oh, can it be?

The calendar says the same thing, too;
Time races, vanishes for me; Boo hoo!
No, wait! If time flies, I’m having fun!
A year of fun! It’s gone! It’s done!

I now embrace the blur of time,
Because it simply means that I’m
Too busy with pleasure, joy, delight
To mourn the passing days’ swift flight.

So I’m wishing you fast, happy days,
Pleasuring you in myriad ways,
Filled with happiness and cheer,
Oh Happy, Happy Bright New Year!
~ Joanna Fuchs

The Road Less Traveled

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.
~ Robert Frost

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Want to have more sex during stressful times? Here are 5 things to try.

A lot of good habits can suffer during stressful times.  Some people overeat, workout routines fall off the map, sleep is often affected. Sex is another piece of the relationship puzzle that gets put on the back burner when stress hits the fan.  Here are a few tips for how to avoid the sexless marriage trap and keep that lovin’ feeling alive even when stress, including holiday stress takes a hold on your life and relationship…

1. Sleep Naked.  Forego the holiday themed, fuzzy footy Pj’s and go to bed in your birthday suit.  Couples who sleep naked have more sex.  Sleeping naked removes one small barrier to getting busy.  In addition, physical touch and close contact increase oxytocin, the love hormone. Climbing into the sheets naked will encourage you to get closer to warm up on cold winter nights. Who knows you might get lucky!

have more sex
Slip into the sheets in your birthday suit.

3. Keep your bedroom a sanctuary.  When it comes to your bedroom, don’t dismiss the power of setting the mood. Too often the clutter of stressful times builds up in your bedroom. Laundry piling up, work to do, stacks of bills, papers or books waiting to be read, shopping bags full of gifts to be wrapped all contribute to the mental clutter aka intimacy killer.  Take some time to de-clutter your bedroom, take the tv out (or at least cover it up or put in in a cabinet) Letting the world in via television and devices can squeeze out special moments to connect with your spouse. Take the stacks of paper out, go through them if you can, if you can’t just put them somewhere else!  The last and probably most difficult task in the bedroom is to GET RID OF THE SMARTPHONE!! A recent article cited the statistic that “70 percent of women in a recent survey said smartphones were interfering in their romantic relationship.”  Now certainly you don’t need to get rid of it all together, just leave it out of the bedroom!

have more sex
Don’t let clutter be a barrier to a roll in the hay.

Continue reading Want to have more sex during stressful times? Here are 5 things to try.

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How to cultivate gratitude in your marriage this holiday season.

“Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude”

A.A. Milne, Winnie-the-Pooh

The holiday season and particularly Thanksgiving is a wonderful time to take stock in your marriage.  These few weeks from Thanksgiving to New Years can get really crazy, it’s also a wonderful time to cultivate gratitude in your marriage and make sure your relationship is getting a piece of the pie! Gratitude is more than just being thankful for something you have.  It is a state of being that can bring more love, positivity and peace and health into your life. Gratitude is an intentional act, gratitude in your marriage as in all things opens the door to deeper and more fulfilling relationship and holiday season.

gratitude in your marriage

Gratitude is the antidote to desire.  How is it that as a culture we have created the story that Thursday is the day to slow down, celebrate all that we already have and experience gratitude. Then comes black Friday where we are encouraged to hurry up, get to the store and compete with each other to satisfy our never ending need for things. Cultivating true gratitude will alleviate the need for the latest, greatest, cheapest goods and will allow love, respect and joy to be elevated in your marriage and beyond.

Here are a few ways to keep the focus on gratitude and kindness this holiday season… Continue reading How to cultivate gratitude in your marriage this holiday season.

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