Empowered Relationship Podcast: Your Relationship Resource And Guide

WHAT ARE LOVE LANGUAGES?: Love languages are a tool to help us understand how we each give and receive love differently. This is particularly important to know if you are in a long-term intimate relationship because, most likely, you and your partner have different primary love languages. Which means you and your partner could be trying to express love to one another, but could be completely missing each other. This can be extremely frustrating and lead to feelings of disappointment, loneliness, and disconnect. The love languages give us 5 basic categories of how love is generally expressed and received (felt). If you want to communicate your love with your partner, it will be helpful to know what language they typically use. Similarly, if you want to feel loved by your partner, it will be important to know what matters most to you (i.e. what ways help you feel loved). In 1996, Gary Chapman wrote "The Five Love Languages." Since then, his categorization of love has been highly recognized in popular self-help literature. He has written several additions helping people apply the 5 Love Languages to other relationships (i.e. parenting and professional relationship, etc.). (Please listen to the podcast episode or read the transcript to hear my stories and examples to describe these points.) WHAT ARE THE 5 LOVE LANGUAGES?: 1. Words of Affirmation: Words are used to express love, care, and regard. People with this primary love language are deeply moved by statements of affection, acknowledgment, and encouragement. They want to hear you say you love them, or what they mean to you. Examples: "You look great!" "I love how you make me laugh." "You mean the world to me." 2. Physical Touch: Physical affection is used to display love, appreciation, and meaning. For people with this primary love language, physical, appropriate touch is a powerful way to feel and communicate love. It is almost as if touching is a way to transmit love. Examples: Touching each other when you leave the house and again when you return with a hug or kiss. Snuggling or sitting close while watching a movie. Touch on the back or arm, when walking by. Love making. 3. Acts of Service: Acts of service are any actions done with someone in mind. Most often they are service-oriented actions intended to support or help, so that their partner may feel cared for, thought about, and loved. People with this primary love language often feel that "actions speak louder than words." Words and gestures will not help them feel loved, if there is no action to support the sentiment. Examples: Cooking a meal. Taking care of chore (i.e. cleaning up the house, getting the car serviced and cleaned). Running an errand (i.e. picking up the dry cleaning). Taking action on a project. 4. Quality Time: Giving someone your undivided attention, focus, and presence demonstrates how much they matter, how special they are to you, and how much you love and care for them. People with this love language feel loved, cared for, and important when prioritized in your schedule to receive valuable quality time with you. Examples: Schedule time to be together. Minimizing distractions (i.e. tv. Phones, tablets, computers, etc.). Attending to one another in an activity that allows you to focus on the other person. Sharing a meal together. Doing an activity together. 5. Gifts: Tangible objects are used as symbols of love, affection, and regard. Physical representation of I am thinking about you and I love you. People with this primary love language feel especially loved and cared about because of the thought and effort that goes into the gift. It is not about the money spent. It is about the attitude involved. Examples: Framed photo. Personalized memento. Picked up your favorite drink. Bought something that I think you would like (i.e. pleasure item, luxury item, need item, or fun item). HOW TO DETERMINE YOU AND YOUR PARTNER'S LOVE LANGUAGE: Typically, people have a top one or two love language. The highest ranking love language is the number one way people feel loved, cared for, and valued. Usually, the thing we give most often indicates our primary love language. Notice in yourself: What do you typically give to your partner? What is most natural and easiest way to give love? When you think about expressing love to your partner, what is the first thing you think about? Think about what is more important to you by comparing the love languages together. For example, would you feel more loved and cared about if someone went out of their way to buy you a nice gift or if they spent ample time with you giving you their attention and warmth? Observe in your Partner: What does your partner typically give to you? How do they express care, regard, and love to others? What do they complain about not getting in relationship with you or others? What do they request the most? SIGNS THAT YOUR PARTNER SPEAKS THIS LOVE LANGUAGE: 1. Words of Affirmation: They are good at expressing their feelings and how much you mean to them. They may describe in detail what they appreciate about you and explain all the reasons why they love you. They might leave you voice messages throughout the day, write you cards and give you poems. They will also be moved by receiving a nice compliment or written acknowledgment. 2. Physical Touch: They tend to initiate physical contact and closeness. They will want to hug you hello and hug you goodbye. They will touch you when they talk and want to sit close while watching a program. While walking down the street they may want to link arms, hold hands, or walk hip to hip. They may relax and feel happiest within your embrace. 3. Acts of Service: They tend to put a lot of effort into doing things for you. They will want to help out, lighten your load, and take things off your plate. If you talk about something that needs to get done, they will often volunteer or may take the initiative to do it for you without your asking them. They will think about you and how they can help. When someone goes out of their way to do something nice for them, they will feel extra special and feel that they were worth the effort. 4. Quality Time: They tend to be very present when hanging out. They give you good eye-contact and are very good listeners. They will see the time together as special and protect the quality of connection, by keeping distractions to a minimum. They rarely multitask when spending time together and will typically prefer one-on-one time opposed to group gatherings. When someone drops what they are doing to be available, they feel important, cared for, and like they really matter. 5. Gifts: They tend to give a lot of little gifts…framed photos, trinkets, and mementos. They may be sentimental about objects that represent a shared experience or family history (i.e. a shell found on the beach together). They may collect things or appreciate high-quality items. They will buy gifts to celebrate life events and milestones. When receiving a thoughtful gift, they will feel especially cared for and may cherish the gift as a symbol of love. Take the Love Language quiz. MENTIONED: The 5 Love Languages, by Gary Chapman (book) Love Language Quiz (website) ERP 011: How Technology Impacts Our Relationships (podcast) The Sex Starved Marriage – TED Talk TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 089: How to use Love Languages to strengthen connection [Transcript] If you have a topic you would like me to discuss, please contact me by clicking on the "Ask Dr. Jessica Higgins" button here. Thank you so much for your interest in improving your relationship. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

HOLIDAY, DREAD, AND BLUES The season for "holiday cheer" can also be a season for stress, anxiety and angst. We tend to put a lot of expectations on ourselves and it can be difficult to manage these at times. Managing our stress and expectations can especially difficult when we are feeling down, lonely, or challenged. (Please listen to the podcast episode or read the transcript to hear my stories and examples to describe these points.) Here are some things that contribute to the holiday stress and blues: Unrealistic expectations of self (i.e. amount of time you have to give). Unrealistic expectations of others (i.e. quality, loving family time). Comparing yourself to others and feeling inadequate. Previous painful memories associated with the holidays. Recent loss of a loved one or hardship (i.e. loss of job). Denying feelings of loneliness, grief, or anger. Isolating or feeling not good enough to share in festivities. Being away from family and friends (i.e. unable to travel). Evaluating your life negatively (i.e. not meeting certain goals, disappointments from the year). Challenges with difficult family dynamics. When people feel stressed, they often resort to bad habits, such as drinking too much alcohol or caffeine, eating too much, eating unhealthy foods, spending too much, not getting enough exercise, and not getting adequate sleep. 5 WAYS TO COPE WITH HOLIDAY STRESS, DREAD, AND BLUES 1. Slow Down Breath and get centered in the moment. Your life is happening now, not tomorrow or two weeks from now. If you are preoccupied with the past or the future, then you are disconnected from life and all that is available to you. Shut out the noise (i.e. limit exposure to advertisements). Have discernment about what you let into your world (i.e. frenetic shopping mall). Don't overbook yourself. Say "no" to an invitation if it feels like it will be too much. It may hurt a little to disappointment someone you care about. Set your own pace. You get to decide how fast or slow you move through your day. Prioritize your well-being. 2. Connect Acknowledge your feelings and connect with yourself first. Be real about what you are feeling, what you need, and what you desire. If you are feeling sadness or grief about a recent loss, it is okay to take time to cry and be sad. Honor what is true for you. Reach out to others. Even if you feel lonely or isolated, find opportunities to be social and/or join in community. Even if you do not feel up for it, you may get a lot of value from connecting with others and feeling companionship. Look for moments to be present with another person. It is surprising how looking at someone in the eyes and giving them a smile can brighten your day. Get involved with a good cause and volunteer your time or talent. Making a difference in someone's life can be a great way to lift your spirits. Also, you may build some new connections and friendships by volunteering. Practice acceptance with difficult family members. You may wish circumstances where different, you may wish a family member was different, or you may wish your relationship was better, but can you accept things the way they are for the moment. You may receive a great sense of grace in accepting someone or something, even if it is not what you would like or prefer. Connection is not always in the beauty and joy; it is often in the pain and vulnerability as well. 3. Be You & Do You Be honest and real. You do not have to live up to some ideal or perfectionist expectation. You may be in a different phase in life, where the traditional holiday festivities don't resonate or appeal to you. Do what you would love. Give yourself the freedom to do what feels good and meaningful to you. Do something different from what you have done in the past. Change it up. Create a new family tradition or try something new this year (i.e. "Gifts from the heart," share photos and videos with family). 4. Take Care Be gentle with yourself. It can be easy to focus on your imperfections and mistakes, as you want to be at your best this time of year. However, thinking negatively about yourself will only bring you down. Try to offer understanding and encouragement to yourself. You will feel better and make better decisions. Cut out activities that drain you (i.e. turn on music instead of watching TV). Plan ahead and give yourself a budget and a schedule you can stick to. Make a point to schedule quality time with someone who adds to your life in a positive way. Get out and play. Laugh. Try to do something that brings you joy. 5. Take a breather. Take breaks throughout the day to clear your mind and reconnect with yourself. You will feel more refreshed and centered as you accomplish your tasks. Build in time for restoration and relaxation. This will help you combat the cumulative effect of stress. Be mindful and intentional about incorporating above tips (i.e. slow down, connect, be you and do you, take care). You can choose how you move through this season. Care for yourself and prioritize your health and well-being. MENTIONED: ERP 074: How To Combat The Damage Of Stress In Your Relationship (podcast) ERP 075: How To Combat The Damage Of Stress In Your Relationship – Part Two (podcast) Stress, depression and the holidays: Tips for coping (article) Managing Holiday Stress (article) TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 088: How To Cope with Holiday Stress, Dread, and Blues [Transcript] If you have a topic you would like me to discuss, please contact me by clicking on the "Ask Dr. Jessica Higgins" button here. Thank you so much for your interest in improving your relationship. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

LISTENER'S QUESTION "I sought out your podcast a few days ago and have found it very helpful for the difficult situation my relationship is currently in. My partner lost his job a couple months ago due to downsizing at his company. Since then he's also lost a lot of confidence, reignited many insecurities, become extremely negative about everything related to job searching, been unmotivated. Meanwhile, I work hard 40 hours a week so it's really hard for me to remain positive and supportive. I would love to hear an episode that could speak to this." If you missed part one to this conversation, please check out episode ERP 086. (Please listen to the podcast episode or read the transcript to hear my stories and examples to describe these points.) HERE ARE 6 (OF 8) TIPS ON HOW TO HANDLE THE STRESS, SUPPORT YOUR PARTNER, AND SUPPORT YOURSELF THROUGH THIS DIFFICULT TIME: 3. CREATE A PLAN As soon as possible, sit down together and look at your budget. Be honest about what the loss of the income will mean for your family. Look at where you can scale back for the moment (i.e. cleaning service, laundry service, personal trainer, massage, dining out funds, premium TV, etc.). Develop a plan together. Working together will help prevent uncertainty, assumptions, and expectations. Having a plan together could offer a sense of support and closeness as a couple. Re-evaluate your family responsibilities. Check out these two podcast episodes ERP 063: How To keep Your Relationship Strong (when she is more successful) & ERP 064: How To keep Your Relationship Strong (when she is more successful) – Part 2 4. OFFER SUPPORT: Check out this podcast episode ERP 003: 6 Ways To Be Supportive (When Your Partner Wants Your Attention) Some of the common ways to offer support are; Listening, Empathy, Encouragement, Challenge, Feedback, and Physical presence. 5. ATTEND TO YOUR NEEDS: Notice how you feel towards your partner. Ask for what you need. Share with him. Let him support you. Let him show up for you. Don't make it all about him. Set limits and boundaries for yourself. Take time to fill your own cup (i.e. time with friends, exercise, etc.). Check out this podcast episode ERP 083: How Vibrant Community Helps Support Healthy Relationship With Christiane Pelmas. 6. RECRUIT OUTSIDE SUPPORT: Even though it may be vulnerable to connect with friends and family at this time, let them offer support in ways that they can. Utilize local groups. Hire a professional (i.e. coach, therapist, etc). Get into nature. 7. GET CREATIVE: Look for activities that do not cost money, so that you will have ideas to pull from when you want to do something together. Host a potluck one evening. Go on a bike ride or a hike. Many big-city zoos and museums have occasional "free" days. Give each other foot or neck massages. Search online for no-cost date ideas. Make time for each other that is nurturing and loving. Volunteer together. 8. HAVE AN ABUNDANCE MINDSET: Focus on what you do have instead of what you do not have. Take about highlights from the day or week. Share gratitudes. Find things to appreciate about one another. Focus your attention on to the present moment. Use your breath as an abundance exercise. "A proactive and positive mindset will differentiate you from the masses, making all the difference in how "lucky" you get in an unlucky economy. It will even determine whether you one day look back on this time with some measure of gratitude for what you gained from it—whether it was the chance to re-evaluate your life, spend extra time with your family, teach your kids about budgeting, or to simply re-affirm what matters most." By Margie Warrell From "Bouncing Back from Job Loss: The 7 Habits of Highly Effective Job Hunters" MENTIONED: ERP 063: How To keep Your Relationship Strong (when she is more successful) (podcast) ERP 064: How To keep Your Relationship Strong (when she is more successful) – Part 2 (podcast) ERP 083: How Vibrant Community Helps Support Healthy Relationship With Christiane Pelmas. (podcast) ERP 003: 6 Ways To Be Supportive (When Your Partner Wants Your Attention) "Bouncing Back from Job Loss: The 7 Habits of Highly Effective Job Hunters" By Margie Warrell (article) TRANSCRIPT: Click on this link to access the transcript for this episode. If you have a topic you would like me to discuss, please contact me by clicking on the "Ask Dr. Jessica Higgins" button here. Thank you so much for your interest in improving your relationship. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

LISTENER'S QUESTION "I sought out your podcast a few days ago and have found it very helpful for the difficult situation my relationship is currently in. My partner lost his job a couple months ago due to downsizing at his company. Since then he's also lost a lot of confidence, reignited many insecurities, become extremely negative about everything related to job searching, been unmotivated. Meanwhile, I work hard 40 hours a week so it's really hard for me to remain positive and supportive. I would love to hear an episode that could speak to this." (Please listen to the podcast episode or read the transcript to hear my stories and examples to describe these points.) Getting laid off or let go from a job can be an extremely upsetting event. HERE ARE SOME THINGS TO CONSIDER AS YOU NAVIGATE THIS CHALLENGING TIME: EGO BLOW: Losing a job can: Shake one's identity and self-definition. Who am I? Put one's self-worth into question. What is my value? Trigger old feelings of inadequacy and insecurities. ""At this point, I'm so terrified of rejection, I don't know how to go back out there and try again." As a multitasking, very verbal woman, I often inundate Dan with ideas of thisses or thats—the things he could do to get a job. And I frequently get silence in return. I've come to realize, finally, that it's not that he doesn't want to try my ideas. Instead, the problem is that Dan's wound is deep enough that it might take awhile to heal." By Caitlin Shetterly From "6 Things Your Unemployed Husband Might Never Say Out Loud" UPSET & LOSS: Often, there is a natural grieving period (i.e. shock, resentment, sadness). People's process will range from a few weeks to several months. Losing a job can put serious mental and emotional strain on someone (i.e. depressive symptoms). People can feel embarrassed, ashamed, and humiliated, especially when facing loved ones, family, and friends. Losing a job may bring up feelings of failure, vulnerability, and anxiety, ""I love you; I just don't love myself that much right now." Your husband might be telling you this already. Only it might come out like, "May I make you a sandwich to take to work with you?"" By Caitlin Shetterly From "6 Things Your Unemployed Husband Might Never Say Out Loud" INCREASE OF STRESS: Stress is real. It is important to pay attention to the stress impact. When one person is going through a really difficult time, it often puts stress on the relationship. Stress can magnify or amplify relationship tensions or issues. Check out these two podcast episodes on the impact of stress. ERP 074: How To Combat The Damage Of Stress In Your Relationship & ERP 075: How To Combat The Damage Of Stress In Your Relationship – Part Two "But whether the reason you lost your job has everything to do with your perceived performance, or absolutely nothing, it's how you respond in the wake of it that will set you apart from others when it comes to finding a new job." By Margie Warrell From "Bouncing Back from Job Loss: The 7 Habits of Highly Effective Job Hunters" HERE ARE 2 (OF 8) TIPS ON HOW TO HANDLE THE STRESS, SUPPORT YOUR PARTNER, AND SUPPORT YOURSELF THROUGH THIS DIFFICULT TIME: 1. LISTEN Be silent with him. Allow him to talk and "empty the cup." If you give him time, space, and interest, he will reveal more. Be patient. Empathize, if you can. Feel with him. Even when communication is hard, it is important to keep the lines open. 2 BELIEVE: Don't buy into his negative story. See his strengths, resources, and capabilities, even if he can't. Encourage him when the time is right. Attempt to have a balance between validating and hearing him (and the hardship) and believing in him (he can get through this). One of the hardest things to do is to believe in the process when it looks like a mess. Recognize the negative basis. MENTIONED: ERP 074: How To Combat The Damage Of Stress In Your Relationship (podcast) ERP 075: How To Combat The Damage Of Stress In Your Relationship – Part Two "Bouncing Back from Job Loss: The 7 Habits of Highly Effective Job Hunters" By Margie Warrell (article) "6 Things Your Unemployed Husband Might Never Say Out Loud" By Caitlin Shetterly (article) TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 086: How To Handle The Stress From Your Partner's Lost Job – Part One [Transcript] If you have a topic you would like me to discuss, please contact me by clicking on the "Ask Dr. Jessica Higgins" button here. Thank you so much for your interest in improving your relationship. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

LISTENER'S QUESTION: "After searching the web for answers and finding nothing closely related to the situation at hand in our family, I thought perhaps you could provide some great insight on the issue. I have four adult children, one son (32), 3 daughters (26, 25, 25). The issue is the following and involves only my daughters and their boyfriends; Ever since my daughters have begun dating as young adult women, their relationships have become so complex and sometimes broken with the added element of having boyfriends in the picture. What happens is that the boyfriends tend to get involved in sister to sister conversations, events, disagreements, and it compounds the issue and affects the whole family dynamic, especially affects their sister to sister relationship, trust, and loyalty. When the girls were little or even teenagers, they were protective of each other, took care of each other, and had a lot of fun family times. Now, with the boyfriends in the picture, it is seemingly tearing their relationships apart with distrust and disrespect and creating distance between them as sisters. My girls sometimes come to me individually with complaints and ask for my opinion/ insight but as hard as I try to be impartial and objective, my input has not been fruitful. I am hoping you could provide some suggestions. As a Latino family, we tend to be very tight-knit versus individualistic. My daughters' boyfriends are Caucasian AND their families tend to be more individualistic, where their family involvement in the relationship has not been that much of an issue. Not sure if the cultural element is actually that significant or not, just thought I would mention it. It is hard for me to believe that I could not find any information on this topic on the web as I don't think this dynamic is highly unusual. I am hoping that you can provide some suggestions on this topic as I highly respect the wise and insightful advice that you offer on your podcasts. Please help! Thank you, Concerned mother" (Please listen to the podcast episode or read the transcript to hear my stories and examples to describe these points.) Given the recent U.S. presidential election, I find it so interesting that this topic was scheduled for today. It is fair to say, Americans are pretty divided and feeling a whole range of emotions this week. Cultural differences affect us nationally, globally, and personally. HERE ARE SOME TIPS TO NAVIGATE CULTURAL DIFFERENCES MORE SKILLFULLY: 1. EVALUATE THE APPROACH Sometimes, we need to evolve our systems. This happens when we need to incorporate new factors or the old system is no longer working. One of the benefits of tradition is that it provides a sense of structure, stability, and consistency. Differences or diversity often provide more dimension and fullness, yet it can take more intention and collaboration to work through the complexities to get there. It can be helpful to evaluate what is currently working about the approach, and what is currently not working. This evaluation and openness to questioning can bring up a lot of emotion (i.e. grief, fear of the unknown, etc.). More diversity can be stressful. In Dana I. Nixon's paper, "The Relationship Experience of Latina/o-White Couples," she discusses how interenthic couples endure more stress due to the of lack of family and social support. She also notes how interenthic couples have to explain and justify their reasons for wanting to be together, whereas monoethnic couples do not. When the traditional path does not work anymore, it requires us to take more ownership of a new path. 2. ENGAGE IN COLLABORATION Intention: Before engaging and addressing differences with loved ones, it is super important to be clear on your intention. Are you coming from a place of love and wanting to cultivate connection or are you wanting to be right, by trying to influence, convince, and persuade? Are you interested in understanding their perspective? Are you curious about their thinking, feelings, and experience? Do you truly respect and honor their position? Are you willing to see value in their approach? Are you open to being patient, understanding that the process make take more time than you would like? Understanding: Human developmental stages. Young adulthood is the stage of "intimacy versus isolation." Differentiation is a normal and important part of coming into adulthood (i.e. seeing yourself as different than your parents). Racial identity development: Ferdman and Gallegos Model of Latino Identity Development 1. White Identified – Individuals identify as white and the view, values and beliefs as such 2. Undifferentiated/denial – Individuals claim a color-blind mentality and race is not important 3. Latino as other – Individuals who hold no stake in a subgroup, often cause by the uncertainty of his or her heritage 4. Subgroup-Indentified – Individuals have strong identification with specific subgroup within the Latino culture, belief that all other subgroups are subordinate 5. Latino-Identified –Individuals believe race is fluid and society is a dualistic construction of race. 6. Latino- Integrated –Individuals understands our society in terms of race and identified with the larger Latino community Helms' White Racial Identity Development Model 1. Contact Status–oblivious to and unaware of racism 2. Disintegration Status–conflicted over irresolvable racial moral dilemmas 3. Reintegration Status–regression to White superiority and minority inferiority 4. Pseudoindependence Status–painful or insightful encounter or event that jars the person from the reintegration status 5. Immerion/emersion Status–an increasing willingness to confront one's own biases 6. Autonomy Status–values diversity, is no longer fearful, intimidated, or uncomfortable with discussions of race, and is active in seeking interracial experiences. How is their overall health? Are they thriving in their life (i.e. career, friendships, physical health, emotional health – seem happy)? Dialogue: With good intentions and desire to understand, you will be in a much better position to engage in a productive and collaborative dialogue. You may want to meet with them each individually to learn more about their perspective on the issues. You may want to meet with all three of your daughters to discuss how you all can work together to support each other. If all is going well and the commitment is there, you may want to have a meeting with your daughters and their respective partners. Support: It can be helpful to ask how each person wants to be supported. Each couple will have different boundaries and ways they want to engage in the larger family. How can everyone support the larger extended family? 3. CREATE A NEW APPROACH Values: Family vs independence Gender roles Power Role of extended family Developing a couple culture & Identity: "Sharing cultures is viewed as having a culture that the couple has co-constructed, which becomes part of the everyday life of the couple. For example, an individual teaches their partner how to cook a traditional dish from their home country, now that dish becomes part of their tradition and co-constructed culture and no longer belongs to one partner (Nixon, 2015)." "Think of themselves as coming from different backgrounds, as all couples do, that merged together in a positive way (Nixon, 2015)." Coping strategies. "Bustamante and colleagues (2011) find that there are several coping strategies that interethnic couples use to deal with stressors relating to culture. These include: gender role flexibility, humor, taking the cultural perspective of one's spouse, recognizing similarities, developing a combined culture, and having an overall appreciation for other cultures (Nixon, 2015)." 4. BELIEVE IN A GOOD Transformation often comes through challenge, struggle, and learning. There is opportunity. One of the hardest things to do is to believe in the process even though everything looks and feels like a mess. MENTIONED: The Relationship Experience of Latina/o-White Couples by Dana I. Nixon (research article) Culture and Family Dynamics by Marcia Carteret, M. Ed. (article) Ferdman and Gallegos Model of Latino Identity Development by Kathleen Covington (article) Helms' White Racial Identity Development Model (article) Racial Identity Development (resource page) TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 085: How To Deal With Cultural Issues In Relationship [Transcript] If you have a topic you would like me to discuss, please contact me by clicking on the "Ask Dr. Jessica Higgins" button here. Thank you so much for your interest in improving your relationship. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me. .

LASER COACHING SESSION WITH LISTENER In this episode, I offer live coaching to help a listener explore her struggles with developing the type of relationship that she ultimately desires. We talk about self-doubt, fear of intimacy, and relationship dreams. (Please listen to the podcast episode or read the transcript to hear the conversation and examples to describe these points.) 5 TIPS FOR DEVELOPING A GOOD RELATIONSHIP FIT: 1. Know what is important to you. 2. Honor and trust your values, needs, and desires. 3. Identify when the relationship fit is not working. 4. Be in the experience and practice of creating safety and engagement with your partner. 5. Look at your own capacity for intimacy. TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 084: Relationship Dynamics Not Working, "Is it me or is it you?" ERP 084: RELATIONSHIP DYNAMICS NOT WORKING, "IS IT ME OR IS IT YOU?" By Dr. Jessica HigginsPosted in - Podcast0 Comments Audio Player 00:00 00:00 Use Up/Down Arrow keys to increase or decrease volume. Podcast: Play in new window | Download | Embed Subscribe: Apple Podcasts | Android | RSS LASER COACHING SESSION WITH LISTENER In this episode, I offer live coaching to help a listener explore her struggles with developing the type of relationship that she ultimately desires. We talk about self-doubt, fear of intimacy, and relationship dreams. (Please listen to the podcast episode or read the transcript to hear the conversation and examples to describe these points.) 5 TIPS FOR DEVELOPING A GOOD RELATIONSHIP FIT: 1. Know what is important to you. 2. Honor and trust your values, needs, and desires. 3. Identify when the relationship fit is not working. 4. Be in the experience and practice of creating safety and engagement with your partner. 5. Look at your own capacity for intimacy. TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 084: Relationship Dynamics Not Working, "Is it me or is it you?" Thank you! I would so appreciate your honest rating and review!! Please leave a review by clicking here. If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

GUEST: CHRISTIANE PELMAS Christiane Pelmas has been in private practice as a psychotherapist since 1993. While most concerned with the connection between the human soul and the soul of The World, as inspired by the likes of Carl Jung, Marion Woodman, James Hillman and Clarissa Pinkola Estes, her work includes theory and practice from Ecopsychology, Somatics and Wilderness Therapy. She works with couples and individuals at key threshold crossings, and enjoys the initiations which accompany acute life moments. KEY POINTS TO CONSIDER: What you are expecting from your partner and your relationship? Do you want your partner and relationship to fulfill your every need? There is so much pressure on couples to "do it all" within their nuclear family. It is almost impossible to expect the dyad to be and do everything alone (i.e. two careers, child rearing, house holding, wealth building, mind-blowing sex, etc.). With the stress and expectations on our relationships to fulfilling our every need, we tend to blame and point the finger at our partner when we get let down or disappointed. When we are in a vibrant community (an active, truth-telling community of women and men) we ask less unrealistic things from our intimate partners. Just the right amount of unknown and just the right amount of uncertainty, within a foundation of security and mutual well-being, is necessary in order for us to maintain the dynamism in our partnerships. Both men and women benefit greatly from friendships within their sisterhood or brotherhood communities. When these connections are honest, authentic, meaningful, they help us heal, feel nourished, and be resourced. Intentionally creating healthy community is a form of activism. Couples who are supported by community are much more resilient, playful, curious, respectful and healthy within their relationships. MENTIONED: The ReWilding (Christian Pelmas' website) Women's Wisdom: Card Deck and Guidebook (book & cards) The Good Men Project (website) TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 083: How Vibrant Community Helps Support Healthy Relationship With Christiane Pelmas If you have a topic you would like me to discuss or you would like to be on the show, please contact me here. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

LISTENER'S QUESTION: "I have recently discovered your podcast and have listened to a couple episodes. I appreciate your insight in many relationship scenarios. I was hoping that you can dedicate an episode or part of an episode to long distance dating and how to sustain it. I have been dating my boyfriend for a little over a year, and we live one state apart. We seem to have an issue with communication, in that he doesn't like talking on the phone that often and he has 2 jobs so he doesn't have much time to give me. I wouldn't call myself a talkative person, but i do love one-on-one talks and just building a deeper connection. It doesn't seem like he is interested in that, and I feel im taking over the conversation most of the time. I have laid it out clearly that I need consistency and communication in a relationship. Dr. Higgins, is there anything you can speak on regarding what is needed in a long distance relationship and what may be signs that it may not work out." (Please listen to the podcast episode or read the transcript to hear my stories and examples to describe these points.) Long distance relationships are tricky. Partners have to endure the discomfort and pain of not being in each other physical presence, missing out on being together, holding each other, and sleeping together. Many people avoid or refuse to engage in long-distance relationships as it is not for the faint of heart. They require a more energy, effort, and commitment on the front end. However, if you have found someone special and you want to develop the relationship (despite the distance), then you will want to learn how to be more skillful, flexible, and creative. The good news is long-distance relationships can offer some great benefits. They allow you to build a solid foundation, as well as: Have more time to build emotional intimacy. Be more clear and explicit about your needs, desires, and expectations. Have to work through insecurities. so that you can develop more trust in one another. Be less likely to lose yourself, as you will be more likely to keep your independent endeavors, friends, and interests. Feel stronger as a couple having gotten through the challenge of a long-distance relationship. 1. HAVE AN END GOAL IN MIND Set a date when you will be ultimately be together. Know your level of commitment. What are you going to do when things get hard or when you start having doubts? Think about the long-term goal. Stay connected to the relationship payoff and reward, so that the investment will feel worth it. 2. PRACTICE CONSTRUCTIVE COMMUNICATION Develop explicit communication skills. Clear the air when you feel upset. Talk about your experience. Be honest and open about your expectations, needs, desires. Be slow to judge. In a long-distance relationship, there will be a lot of room for misunderstandings and assumptions. Plan ahead together. Have fun dates and trips to look forward to. 3. BE FLEXIBILITY Try different modes of communication: Video conferencing, sending photos, videos, and memes. Be open to connecting when both people are available. It is okay to not talk everyday, as this allows time and space for desire to grow. Rules can drain the flow and natural excitement. Be aware of each other's schedules and stress. Don't keep score: "Believe me, after three years of long distance I've come to realize that sometimes you have to go the extra mile. My girlfriend texts me 100 times more than I text her, I visit her 10 times more often than she visits me, she makes the effort to call me or write me way more than I do for her. But we don't keep score. We each do what we are able to make this work." Submitted by StevenH92 4. DEEPEN YOUR EMOTIONAL INTIMACY Ask deeper questions of one another (see articles below for ideas) – What would constitute a perfect day for you? – If you could wake up tomorrow having gained one quality or ability, what would it be? – Is there something that you've dreamt of doing for a long time? Why haven't you done it? – What is the one thing that makes you feel alive? Craft the type of relationship you desire together (i.e. how do you deal with conflict? How do you deal with anger?) Read a personal growth book together. Take the Empowered Relationship Course. 5. HAVE FUN & BE CREATIVE Read a novel or short story together. Play a game together. For example, play "Would You Rather?"… like would you rather be able to breathe underwater or fly? Would you rather know secrets of the past or be able to tell the future? Watch a show together. Take a walk together. Send care packages. "I sent my husband a sapphire ring of mine that he would carry around everywhere, and he sent me t-shirts that smelled of him that I could wear at night so it was like I was getting a cuddle from him. There's something soothing about having something physical that they've touched in your hands." Submitted by Danni Little 6. CREATE SPACE FOR SEXY TIME Phone sex. I get this is probably not your first choice, but it is better than not sharing in your sexuality at all together. Ask questions about sexual beliefs, history, expectations, desires, etc. "You need to seriously trust this person: Scrutinizing everything and constantly questioning them only makes things worse, we both learned that quickly. Your sex life will take a huge toll, so you need to get creative."Submitted by Alisha Cogdell As far signs that the relationship is not working out, I would treat it like any other relationship. Look for signs of: Dissatisfaction, unhappiness, discontent, lack of intimacy, unresolved conflict, and lack of motivation. If you notice any issues, do your best to address them respectfully. MENTIONED: Learn more about the power struggle stage in this article "What Does The Development Of Intimacy Look Like In Relationship? (article) Buzz Feed article "Best Tips For Surviving A Long-Distance Relationship" (article) "36 Questions To Ask Your Partner" (article) "20 Questions To Ask Your Partner That Will Deepen Your Connection (article) "Deep Questions To Ask Your Boyfriend (article) TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 082: How To Survive A Long Distance Relationship If you have a topic you would like me to discuss or a situation you would like me to speak to, please contact me by clicking on the "Ask Dr. Jessica Higgins" button here. Thank you so much for your interest in improving your relationship. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

LASER COACHING SESSION WITH LISTENER In this episode, I offer live coaching to help a listener explore what happens for her when she experiences an opportunity for love and connection and she "shuts down." She shares about her desire for love and authentic relationship, as well as her fear of being "too much." Listen to the episode to hear her process and the take aways (that I am sure we can all relate to): How to get out of our heads, and into our hearts. Being "heady" gives us a false senses of protection, in that it actually works against us. How to slow down, breathe, and notice. How to honor our desire, interest, and emotion. How to trust our selves. How to deal with fear of rejection. TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 081: How To Deal With Fear When Opening Up To Love Thank you! I would so appreciate your honest rating and review!! Please leave a review by clicking here. If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me. .

Today, I am sharing with you the second part of my story, where I faced my fears. If you missed the first part of the story, please listen to ERP 079: A Personal Sharing Of My Honoring The Darkness first. Please listen to the episode to hear my story. I would love to hear your feedback. Please comment below. Thank you! MENTIONED: ERP 076: How To Deal With Upset In Your Relationship In A New Way (Laser coaching podcast with a listener) TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 080: Finding Family Part II If you have a topic you would like me to discuss or you would like to be on the show, please contact me here. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.