Maintaining Boundaries During the Holidays: A Therapist’s Guide to Protecting Your Peace

By Nicole Marino, lmft

As the holiday season looms, it can often bring feelings of joy, connection, and meaning, but it can also stir up stress, negativity, and overwhelm. Between family expectations, social gatherings, and the pressure to “make everything perfect,” it’s easy to lose sight of your own needs. As a therapist, I often remind clients that one of the most loving things you can do for yourself is to maintain healthy boundaries, especially during the holidays.

1. Clarify Your Values and Priorities

Before the season gets hectic, take a moment to reflect on what truly matters to you.
Ask yourself: What experiences make the holidays meaningful to me? What drains my energy or causes resentment? When you know your “why,” it becomes easier to say no to things that don’t align with your values.

2. Give Yourself Permission to Say No

Saying no can feel uncomfortable, especially when traditions, family, or guilt are involved, but remember that every yes is also a no to something else. You might say no to attending multiple events so you can rest or spend intentional time with loved ones. You’re not being selfish; you’re protecting your emotional capacity.

“I’d love to celebrate with you, but I’m keeping things lowkey this year.”
“Thanks for thinking of me, but I can’t make it this time.”

Simple, respectful statements go a long way, and you’ll feel better that you honored your true feelings instead of saying yes to appease others. 

3. Anticipate Triggers and Make a Plan

The holidays can resurface old family dynamics, triggers, or stressors. If certain situations tend to leave you feeling overwhelmed or hurt, plan ahead:

• Set time limits for visits.

• Have a supportive friend on standby to text or call.

• Practice grounding strategies (deep breathing, walks outside, mindfulness).

Preparing for challenges doesn’t mean you’re being negative, it means you’re caring for yourself proactively.

4. Maintain Daily Routines Where Possible

Boundaries aren’t just about saying no—they’re also about saying yes to what keeps you well. Try to maintain your sleep, exercise, and overall routines as best you can. Even small acts of consistency can help you stay grounded amid the holiday chaos.

5. Remember Emotional Boundaries

You don’t have to engage in every conversation or absorb other people’s emotions. You can listen empathetically without taking responsibility for others’ feelings. Practice reminding yourself: “Their reaction belongs to them.” 

6. Check in With Yourself Regularly

Notice when you feel tense, resentful, or depleted. These are signals that a boundary may need reinforcing. Self-awareness is your best guide. Give yourself permission to adjust plans if something no longer feels right.

By respecting your own limits, you make space for genuine presence, peace, and joy this holiday season. If this time of year feels particularly difficult, consider talking with a therapist who can help you explore these boundaries more deeply. You deserve to experience the holidays in a way that supports you and feels authentic to you. For more mental health tips around the holidays, check out my previous blog post here: http://www.fochtfamilypractice.com/blog/2024/11/1/prioritizing-your-mental-health-during-the-holidays  

Understanding Compassion Fatigue

By Nicole marino, amft

As a therapist, I’ve sat across from many individuals whose emotional resilience has been worn thin—not only from their own struggles, but from carrying the pain of others. Caregivers, therapists, teachers, first responders, and parents and spouses can find themselves in a state of exhaustion that feels deeper than burnout. This is compassion fatigue, and it often comes quietly, disguised as irritability, numbness, or a slow withdrawal from the very relationships we value most.

What Is Compassion Fatigue?

Compassion fatigue is a form of emotional and physical exhaustion that results from prolonged exposure to the suffering of others. Unlike burnout, which stems from work-related stress and overcommitment, compassion fatigue is more personal—it strikes when your empathy becomes a source of depletion rather than connection.

In my sessions, I often see this in people who are "helpers" by nature. They pour themselves into so many different areas of life, believing love and dedication should be enough to sustain them. But over time, without proper boundaries and self-care, their capacity for giving empathy begins to dry up.

Signs You Might Be Experiencing Compassion Fatigue

Compassion fatigue can manifest in subtle ways. Some signs I frequently observe include:

• Emotional numbness or detachment

• Chronic fatigue or difficulty sleeping

• A growing sense of helplessness or hopelessness

• Irritability or short-temperedness in close relationships

• Loss of joy in previously fulfilling activities

• Feeling "used up" or overwhelmed by the needs of others

For those in caregiving roles—whether personal or professional—it can feel like there’s no room for their own needs. This is often where relational strain begins to show.

When compassion fatigue goes unaddressed, it affects more than the individual—it ripples through relationships. Spouses may feel distant or disconnected. Children may notice a parent's impatience or withdrawal. Emotional availability becomes harder to maintain when someone is constantly drained.

Healing from Compassion Fatigue

The path to healing starts with recognition. Compassion fatigue is not a weakness—it’s a natural consequence of caring deeply over time without adequate replenishment. Once recognized, there are several steps to begin recovery:

1. Reestablish Boundaries

Learn to say no or delegate. Empathy doesn't mean sacrificing your well-being.

2. Prioritize Self-Care

Rest is not indulgent—it's necessary. Engage in activities that restore you physically, emotionally, and spiritually.

3. Seek Support

Talk to a therapist or a peer group. Sharing your experience helps break the isolation that often accompanies compassion fatigue.

4. Reignite Connection

Reconnect with loved ones in small, meaningful ways. Even short moments of genuine presence can be healing.

5. Practice Self-Compassion

You're allowed to be tired. You're allowed to need care, too.

If you recognize yourself in this post, please know that you're not alone. Compassion fatigue doesn't mean you're broken—it means you're human. You have limits, and honoring those limits is one of the most compassionate things you can do—not just for yourself, but for those you love and serve.

I believe that empathy is one of our greatest strengths. But like any strength, it must be nurtured, balanced, and protected. Give yourself permission to rest. In doing so, you’ll find you have more to give—not less.

Nurturing Family Bonds During Work Travel

By Caroline neal, lmft

In today’s fast-paced world, travel has become part of the job description for many professionals. Whether it's a weekly commute to another city, a long stretch overseas for a project, or irregular last-minute flights for client meetings, being away from home is often the norm.

But while work travel supports financial goals, career growth, and sometimes even a sense of purpose, it also places real emotional pressure on families. The parent who travels often carries a quiet burden: guilt for missed milestones, longing for connection, and the tension of balancing ambition with presence. Meanwhile, the parent or caregiver at home may feel overstretched, unseen, or emotionally disconnected. Children may struggle with feelings they don’t yet have the language for: missing their parent deeply one moment, pulling away the next.

For the couples who say, “We’re just passing ships,” and with children who wonder quietly, “Why does work always come first?” These aren’t signs of brokenness — they’re signals that the emotional infrastructure of the family needs tending. And while physical presence is important, emotional connection doesn’t have to stop at the airport gate.

The good news is that there are simple, meaningful ways to stay close, even from a distance. With intention, communication, and a shift from routine to ritual, families can remain emotionally connected. Here’s a few strategies for navigating the challenges of work- related travel and keeping your family strong: 

1. Create Rituals of Connection, Not Just Communication

It’s not about how often you talk — it’s how meaningful those interactions feel.

A quick “How was your day?” over FaceTime can feel routine. But a shared ritual — like reading the same bedtime story, sending a voice note every morning, or sharing “one good thing” at the end of each day — builds emotional glue.

💡 Therapist Tip: Rituals give predictability and emotional grounding — especially helpful for children and anxious partners.

2. Validate All the Feelings — Including Your Own

Children and partners may feel sad, distant, or even resentful. These are not signs of failure — they’re signs that connection matters.

Say: “I know it’s hard when I’m gone — I miss you too. I can’t wait to hear about your week.”

This opens the door for honesty instead of guilt.

💡 Therapist Tip: Kids, especially, benefit from hearing that their emotions are okay. Suppressing them to protect the working parent only creates distance later.

3. Make the Time You Do Have Count

When you're back home, try to be fully present. That doesn’t mean grand gestures — it means eye contact, real conversations, unrushed moments. Connection happens in the micro-moments, not just the big reunions.

💡 Therapist Tip: Phones down during dinner or a “10-minute check-in” at night can make a big difference.

4. Don’t Forget the Partner Holding Down the Fort

It’s easy for resentment to build in the partner who’s home managing school pickups, meals, or emotional meltdowns alone. Validate their experience. A simple “Thank you for everything you're doing while I’m gone” can prevent relational cracks from forming.

💡 Therapist Tip: Invisible labor breeds disconnection. Make appreciation visible.

5. Let Kids Participate in Your World

Share photos of where you’re staying, funny stories from the airport, or something you learned in a meeting. It helps kids understand where you are, and turns distance into storytelling — not mystery.

💡 Therapist Tip: This also helps younger children form mental maps, reducing anxiety.

6. Consider Family Therapy or Coaching When Needed

If travel is straining your relationship or your child is showing signs of stress (changes in sleep, behavior, or mood), a few sessions with a therapist can help the whole family build new coping tools and connection strategies.

The reality of work travel is often more layered than it looks from the outside. It’s not just a series of hotel check-ins and boarding passes, it’s the weight of missing bedtime routines, navigating long-distance tension with a partner, or hearing about milestones secondhand. For those at home, it can feel like you’re managing life in fragments, holding down the emotional center of a family while silently carrying loneliness or fatigue.

Be gentle with yourself. There will be missed calls, tired check-ins, and moments when you feel spread too thin. That doesn’t make you a bad parent or partner — it makes you human. What matters most is not that you always get it right, but that you keep choosing to show up — in texts, in video calls, in five-minute conversations that say “I see you. I care. I’m still here, even from far away.”

Emotional connection isn’t about geography, it is about presence. With intention, empathy, and communication, your family can weather the distance and grow stronger through it.

Telehealth vs. In-Person Therapy: Which One Is Right for You?

By Anne Decore, lmft

As a therapist, I often have clients ask whether telehealth or in-person therapy is the better option for them. The truth is, both formats offer unique benefits and potential challenges, and the right choice depends on your personal needs, preferences, and lifestyle. While telehealth has become increasingly popular due to its accessibility, in-person therapy remains a preferred option for those who value face-to-face interaction in a structured setting. Understanding the key differences between these formats can help you make an informed decision about what works best for you.

Telehealth therapy- whether via video calls or phone sessions—offers flexibility and convenience. It eliminates the need for travel, making it easier for those with busy schedules, mobility limitations, or limited access to therapists in their area. Many clients also find that engaging in therapy from the comfort of their home can create a sense of ease and openness. However, telehealth does come with potential drawbacks. Technical issues, privacy concerns (especially if you live with others), and the absence of in-person presence can sometimes make it harder to feel fully connected to the therapist. Additionally, certain therapeutic techniques—such as somatic work or art therapy—may be less effective in a virtual setting.

In-person therapy- on the other hand, provides a dedicated and distraction-free space that fosters deep emotional engagement. Being physically present with a therapist allows for more nuanced communication, including body language and subtle cues that can enhance the therapeutic process. For some individuals, the structure of going to an office can also reinforce a sense of commitment to their mental health journey. However, in-person therapy requires more time for commuting, and may be less accessible for those with circumstances that make leaving home difficult.

When deciding between telehealth and in-person therapy- consider factors such as your comfort with technology, your need for flexibility, and how you best connect with others. This decision may also depend on the modality of therapy you’re seeking. For instance, couples therapy can be a unique scheduling challenge as it requires coordinating three people's schedules—both partners and the therapist. Many couples find that telehealth makes sessions more feasible, allowing them to meet from separate locations if needed or reducing the logistical barriers that might otherwise delay therapy. At the same time, some couples prefer in-person sessions for the sense of presence and connection it can provide, especially when working through difficult emotions.

If you're unsure which option is best for you, discussing your concerns with a therapist can help guide your decision. Ultimately, the most important factor is not the setting itself but the therapeutic relationship and your ability to engage meaningfully in the process.

A Family Therapist’s Perspective on Political Stress in Families

By Caroline neal, lmft

In recent years, political discussions have become more emotionally charged, sometimes creating tension between parents and children, siblings, and extended family members. What was once a casual conversation can now lead to strong emotions, misunderstandings, and even avoidance. Political stress within families is not just about differing opinions; it is deeply connected to identity, values, and personal experiences, which makes these conversations especially meaningful and sometimes difficult.

At the heart of political tension is the emotional investment people have in their beliefs. Political views often reflect values such as fairness, security, and freedom, shaped by personal experiences. When a family member expresses an opposing view, it can sometimes feel like a challenge to these values. This can be particularly sensitive when political beliefs are influenced by real-life struggles, such as economic hardship or social injustices. Instead of seeing disagreements as mere differences in opinion, family members may perceive them as questioning their lived experiences or personal convictions.

Generational differences also contribute to political stress in families. Older and younger family members often interpret political and social issues through different lenses, shaped by the times they grew up in. Parents or grandparents may see the world through historical events that shaped their perspectives, while younger generations bring their own evolving views influenced by modern social movements and digital media. This can lead to frustration on both sides—older family members may feel like their perspectives are being dismissed, while younger ones may feel misunderstood or unheard.

Media and social platforms also play a role in deepening political divisions. With the rise of social media and partisan news sources, people often find themselves in information bubbles that reinforce their beliefs, making opposing viewpoints seem not just different, but difficult to understand. As a result, political discussions can feel more like debates than opportunities for meaningful dialogue, making it harder for family members to connect on these topics.

Families respond to political stress in different ways. Some engage in open discussions, but these can sometimes escalate into ongoing tension. Others choose to avoid political topics altogether, which may create emotional distance over time. In some cases, families struggle to find a balance, leading to feelings of frustration or sadness when meaningful relationships feel strained by political differences.

Despite these challenges, families can find ways to navigate political stress with care and respect. One of the most helpful approaches is recognizing that political conversations are not just about facts and policies but also about emotions and values. Approaching discussions with empathy—rather than trying to convince or “win” an argument—can help ease tension and foster mutual understanding. Active listening, where family members focus on understanding each other’s perspectives rather than reacting immediately, can create a space for more thoughtful and respectful conversations.

Setting gentle boundaries can also be beneficial. Some families find it helpful to limit political discussions during gatherings meant for connection and joy. Others agree on respectful ways to engage in these conversations, ensuring that differing opinions do not overshadow the love and respect they have for one another.

Most importantly, families don’t have to agree on everything to maintain strong relationships. Love, shared history, and mutual care transcend political differences. Focusing on what unites rather than what divides can help preserve family bonds, even in times of disagreement. With patience, kindness, and a willingness to listen, even difficult conversations can lead to greater understanding and connection.

5 Steps to Make the Back to School Transition Easier

By Bree Minger, AMFT

The end of summer can bring up a lot of different feelings for both parents and children. While some feel excited, others are dreading the transition from summer to school. Often, establishing a back to school routine can be helpful to prepare everyone for the change in schedules. Below you will find some helpful tips to make the transition smoother and more enjoyable for everyone in the family! 

Create a back to school celebration

Celebrations or events can be very helpful in marking a transition and helping the whole family to process their emotions and feel prepared for the change. Whether it is shopping for school supplies together, getting a new pair of shoes, going out for a treat the last weekend of summer, or spending the day together as a family creates an opportunity to celebrate back-to-school. 

Re-establish bedtimes

If bedtimes have gotten out of routine during the summer, start putting your child to bed a little earlier each night leading up to the start of school. A staggered transition like this allows children to gradually return to normal bedtimes and feel more rested before school starts. Focus on creating an environment that is free of distractions, and allows the child to slow down and feel calm. 

Check in about each school day

Once the first day of school happens, be sure to check in with your child and see how their day was and each day thereafter. Intentionally listen and learn about their teachers, their favorite subjects and new friends they meet. Keeping lines of communication open is very important to establish a strong connection between parents and children. This way, when challenges arise, trust is established for your child to open up about a difficult subject, unhealthy friendships or even bullying. 

Eat dinner together as a family 

Research shows that time together as a family is important and especially mealtime. With the busyness of back-to-school including activities and homework, it is hard to spend time together. Meal time is a perfect opportunity to check in and continue to create bonds. Meal time has proven to create healthy eating habits, decrease future mental health struggles, and improve communication skills. 

 Create homework stations 

Transitioning from summer back to school can make it challenging to focus on tasks like homework. Setting up an area in your home that is specifically designed to be a homework station can help your child know it is time to focus. Have your child help in creating the space so they know they will feel comfortable studying there. Take some time to remove distractions (e.g. any type of screen) and add a clock to the area so your child knows how long they have been reading or studying, etc.

We wish everyone a happy and healthy return to school! 

Sources: Eating Together At Family Meals

Put You Family Values on Your Fridge

By anne decore, lmft

Creating a family values statement is a thought-provoking and bonding exercise for families to engage in together. The process of forming a statement provides children an opportunity to feel valued and included in family decisions and gives them an opportunity to practice important skills like self-expression and perspective-taking.

Below are questions that are meant to spark deep reflections and discussions among family members. By exploring these brainstorming questions together, you can uncover and articulate the values that are most important to you.

• What does our family believe in and stand for?

• What are the core principles and virtues that are most important to our family?

• What kind of family culture do we want to cultivate?

• What values do we want to pass on to future generations?

• What are our family's strengths and unique qualities?

• What values will help us navigate challenges and difficult times together?

• How do we want to treat one another as family members?

• What values do we want to embody in our relationships with others outside the family?

• How do we want to contribute to our community and the world at large?

Now you have a list of words and ideas. Next, define each value. Take each value identified and define it clearly. Discuss as a family what each value means to you and how it will be manifest in your daily lives. For example, if one of your values is "respect," discuss what respect looks like in your interactions with each other and others outside the family.

Then, craft the statement. Have fun with this. Let everyone contribute so that it reflects your collective vision and aspirations, your family spirit. Make it memorable and easy to understand for everyone in the family.

Display and revisit regularly. Once finalized, display the family values statement prominently in your home where everyone can see it (I like the fridge because it gets a lot of traffic!). This serves as a reminder and reinforces the importance of living by those values. Regularly revisit and discuss the statement as a family, revising as necessary if you feel you need to add or tweak your existing statement.

A family values statement provides a guiding framework that helps connect family members and shapes the identity of the family. It serves as a touchstone in decision-making and offers a common language for reinforcing positive behaviors and addressing conflicts within the family.

Taking A Pause

By Jessy Weston, AMFT

Communication is at the heart of every healthy relationship, but there are times when conversations become challenging or heated. During these moments, it's crucial to know how to take a pause as a couple. Pausing allows both partners to step back, calm down, and approach the conversation with more clarity and understanding. Here's some guidance on how you can effectively take a pause when discussing something difficult:

1. Recognize the signs: Pay attention to your body and emotions. If you notice tension rising, increased heart rate, or a feeling of being overwhelmed, it might be time to take a break.

2. Agree on a signal: Before starting a conversation, agree on a signal that either partner can use to call for a pause. This could be a specific word or gesture that indicates the need to take a break.

3. Express respect: When calling for a pause, express your respect for your partner and your commitment to continuing the conversation later. For example, "I respect you, and I want us to continue this conversation when we're both calmer."

4. Set a time to resume: Agree on a specific time to resume the conversation. This gives both partners time to reflect on their thoughts and feelings and approach the conversation with a clearer perspective.

5. Take time to self-soothe: Use the pause to engage in activities that help you relax and calm down. This could include deep breathing, going for a walk, or listening to calming music.

6. Practice active listening: When you resume the conversation, practice active listening. Show empathy and understanding towards your partner's perspective, even if you disagree.

7. Seek support: If you find that difficult conversations frequently escalate, consider seeking outside support. A therapist can help you develop healthy communication strategies and navigate challenging conversations more productively.

Taking a pause during a difficult conversation can prevent misunderstandings, reduce conflict, and strengthen your relationship. It's a powerful tool that allows both partners to communicate more effectively and resolve conflicts in a constructive manner.

How Compassion-Scarcity Can Challenge A Couple When Baby Comes Along

By Anne Decore, lmft

Compassion-scarcity can become a silent intruder during a couple’s transition to parenthood. This is a time of great joy, but also a time of great upheaval and new demands. If not addressed, compassion scarcity can silently sowing seeds of resentment and fostering negative interactional patterns.

Here’s how it develops.

When a couple is low on vital resources (as they are when a baby arrives!) such as sleep, time, and energy, compassion – the capacity to feel concern for someone else’s suffering – also becomes scarce between partners. In part, this is because when we are burnt-out it is simply harder to consider someone else. But another part is driven by the scarcity mindset itself: we are driven to withhold compassion by a subconscious fear of giving without reciprocation.

Here’s an example of what this might look like between two new parents:

One person says “I had a brutal night, I’m so tired. The baby was up every hour.”

The other replies “her crying woke me up too, and I have to go to work today.”

“Are you implying taking care of a baby all day isn’t work? It’s harder and certainly more important work than your job!”

“Oh really? Who pays for the house and food and designer baby clothes you purchase?”

And so on, and so forth.

At its core, compassion-scarcity arises when partners struggle to empathize with each other's feelings, experiences, or perspectives. This scarcity then leads to emotional distance, miscommunication, and resentment.

You can see how this interactional sequence is underpinned by a withholding of compassion. If a response of compassion was offered (“this is so hard, I’m so sorry. How can we support each other through this long day?”) at any turn by either partner a softening might occur, an opportunity for connection. Instead, each partner refuses to offer compassion because each partner isn’t receiving any compassion. Here they get stuck in the compassion-scarcity cul-de-sac. It’s a place that lacks curiosity and is defined by biased comparisons and score-keeping. What’s so unfortunate about this place is that two people who are going through the same stressor feeling completely alone in their experience.

You can guide yourself out of this pattern. Here’s how:

1. Build a culture of appreciation and acknowledgment within the relationship. Practice voicing validation, gratitude, and curiosity in times of low stress so that it still flows, out of habit, in times of high stress.

2. Name it to tame it. Notice the scarcity fear creeping in that keeps you from validating your partner’s experience and name it to yourself like this: “I’m afraid to give my partner empathy because I need it too and what if I don’t get it?” Next, have self-compassion about toward that fear: “This is a hard time, it makes sense, self, that you would feel that way.” Then, make a shift: remind yourself that the more you give the more you get. Tell yourself “acknowledging my partner’s hardship doesn’t mean my hardships are invalid.” Empathy tends to activate empathy – it grows the pie. There is room for two.

3. Take time as a couple to talk to one another about your individual needs (biological, psychological, and social). Talk about the ways you can create an abundance mindset when it comes to supporting each other emotionally during the transition to parenthood. Seeking professional help, such as couples' therapy or counseling, can be immensely beneficial to aid with these conversations.

Addressing compassion-scarcity in a relationship requires patience and mutual commitment. By consciously nurturing understanding and validation couples can create an environment that fosters compassion and strengthens their connection during the ups and downs of new parenthood.

Back to School Blues: Tips and Tricks for Helping Your Kids Study

By Nicole Marino, AMFT

With school being a few months in now, kids are back to doing homework and studying. The transition back into work from the fun of the summer can be tough. It can be hard for kids to switch back into having to do homework and focus on lessons throughout the day. It is important to make sure your kids are having an effective and productive study time.

Here are some helpful tips for any parents struggling to get their kids to complete homework assignments or study for tests/quizzes:

Eliminate any distractions

• Kids can be distracted by things in their environment such as toys, tv, music, siblings, electronic devices, etc. so it is important to make sure they have a clean and clear study space where they can just focus on the tasks at hand. It is also a good idea for kids to have a specific space where they do their homework preferably not in the same space as where they like to relax or go to sleep. It can be helpful and more motivating for kids to have a space that they can associate with being focused and working.

Break things up into smaller tasks

• It can be very overwhelming to cram a lot of work or studying into one session or night so make sure to break up the work. Break large tasks or assignments into smaller ones. It can help kids feel more accomplished by completing each smaller task rather than getting discouraged by a large task that takes a long time.

Create a schedule

• Creating a homework/study schedule can give kids more structure to their after-school time. They know when to start their homework, and when they can have breaks, have dinner, go to sleep, etc. Having a schedule can also help keep them focused and on the task at hand.

Take breaks

• It is so helpful to take breaks when it comes to maintaining focus. When we get tired or distracted, it probably means it is time to take a break. Maybe that means taking a break after a specific amount of time has passed or when a certain homework assignment or task is completed. It can be an opportunity for kids to have a reset and some time to recharge before getting back to it.

Have snacks and water

• As discussed above with taking breaks, it is also important that kids are not hungry or parched during their homework or studying time. Having snacks and water before studying (or during breaks) can help with focus and energy levels. Making sure kids are getting enough hours of sleep each night also helps with focus and energy.

Motivate and help when needed

• Parents are obviously a big factor when it comes to implementing productive study habits. Kids need help with encouragement and positive reinforcement from parents to help motivate them to maintain their hard work and habits. If kids are struggling, try to stay patient when it comes to helping them, or finding a tutor or teacher than can better guide them on how to solve the problems.

It is not always easy to get kids to study or do their homework, but it is important for parents to stay diligent and consistent with implementing these habits and tips. The more they do these tricks, the more natural it will become for them to continue doing them after school each day.

Embracing the Both/And Mindset: Letting Go of the Either/Or Perspective

By Jeessy Weston, amft

As a therapist, one of the most common mental hurdles I observe among clients is the dichotomous trap of either/or thinking. We are often inclined to categorize life into black and white, right and wrong, good and bad. While this binary approach may occasionally serve us in decision-making or problem-solving, it frequently oversimplifies our intricate human experiences and realities. I'd like us to consider a healthier, more balanced approach: the both/and mindset.

The Both/And Mindset

This way of thinking is all about accepting that different, even contradictory, things can be true at the same time. It allows us to see and accept the messy, layered parts of life. It's like saying, yes life can be tough, but it can also be amazing, all at the same time.

The Downfalls of Either/Or Thinking

Either/or thinking is a one-way street. It boxes us into corners, makes us judge ourselves harshly, and can turn little problems into big ones.

Imagine you've had a challenging day at work. You made a mistake on an important project, but you also received praise for your communication skills in a tough meeting. The either/or mindset might lead you to label your day as 'bad' due to the mistake. However, the both/and approach allows you to recognize that your day was challenging but also rewarding, that you made a mistake but also succeeded.

By transitioning from the either/or mindset to the both/and mindset, we create space for growth, self-compassion, and resilience.

How to Think in Both/And

Now, let's look at how we can start thinking in both/and:

Embrace complexity

Understanding that life is inherently complex and nuanced is the first step. It’s important to remind yourself that people, emotions, and situations rarely fit neatly into binary categories.

Practice self-compassion

Self-compassion is fundamental in transitioning from an either/or mindset to a both/and mindset. This means accepting that you can be a work in progress and yet still be worthy and capable. Messing up doesn't mean you're a failure. It just means there's room to learn and grow.

Seek balance

Instead of choosing between success or failure, think about learning and growing. Remember, you can be strong and still have moments of vulnerability.

Question your thoughts

If you find yourself thinking in black and white, challenge those thoughts. Ask yourself, "Is it possible for both of these things to be true?" or "Are there other perspectives I could consider?" Most of the time, you'll find there is.

Seek support

Changing a deeply ingrained mindset takes time and patience. If you need support, seek help from a mental health professional who can provide you with tools and strategies to navigate this journey effectively.

Conclusion

In the end, life's a crazy, messy, beautiful mix of experiences and feelings. Embracing a both/and mindset allows us to see and accept all of that. As we learn to let go of the rigid either/or thinking, we open ourselves up to a more forgiving, balanced way of living. And that's something we could all use a little more of, right?

Family Boundaries During the Holidays

BY JESSY WESTON, AMFT

While the holidays can be a season filled with joy and celebration, it can also bring challenging feelings, situations, and conversations. The holidays are an important time to make sure we are setting healthy boundaries for ourselves and our families.

First, what are healthy boundaries? Brene Brown, a research professor at the University of Houston, defines boundaries as simply “what’s ok and what’s not ok.” A boundary allows you to define what is acceptable to you within any relationship or situation. Its purpose is to protect both you and others involved. It’s also important to know that setting boundaries is not always easy. In fact, it takes significant intention and effort. It means changing or challenging something that has historically existed.

How to set boundaries:

1) Identify your limits

To start, you can ask yourself the question, “what’s ok with me and what’s not ok with me?” This question can be asked within several different realms including, emotional, physical, financial, mental, spiritual, etc. An example of an emotional boundary may be reminding yourself that your feelings are your own and that you are not responsible for others feelings. A physical boundary could be deciding where you want to spend the holidays, even if that is different from what has been done in the past. A mental boundary could be altering the story you tell yourself about what the holidays “should” look like. These are just a few examples as it can truly take any form that you may need.

2) Share expectations with friends and family members

“We have our own thoughts, and if we want others to know them, we must tell them.” (Dr. Henry Cloud, Boundaries: When to Say Yes, How to Say No)

This statement seems so simple, yet it’s normal for it to be difficult to put into practice. It is normal to assume that those who know us should automatically understand our boundaries. However, that is often not the case and it can be challenging to express our honest thoughts and feelings with those around us. We can practice sharing our expectations (both what we want and what we do not want) in a respectful way by being calm and direct. The key is to use “I” statements. For example:

• “I appreciate the invite to spend the holidays at your place this year. I need some time though to not travel this year and to spend a quieter holiday at home. I’d love to find a different way to spend time together.”

• “I always feel overwhelmed when planning the dinner for our large family gathering. Can you please help me plan it this year?”

• “I’m not comfortable talking about my dating life right now. I would really appreciate it if you did not ask about it again.”

• “I feel a bit annoyed and embarrassed when you make jokes like that. I would appreciate it if you would refrain from making those kinds of jokes.”

3) Be compassionate towards yourself

It can be mentally and emotionally exhausting to maintain necessary boundaries. While people or situations may not always respect the boundaries you set, you did the best you could by advocating for yourself. It is important through it all to offer yourself kindness and compassion.

Scheduling Time for Rest

By Megan Allcock, AMFT

I often find myself sitting with clients who feel like they need to be doing more, whether it be at work, in their personal life, in their relationships, and even in regards to their mental health. For a while I thought maybe it was just a certain type of client, perhaps those high achieving perfectionists. I’ve started to notice every single client is feeling this way in at least one area of their life.

 In recent years there is a lot of language around “boss babes” and this idea that we constantly as humans need to be moving and being productive. The intensity level of hustle culture has reinforced to everyone that if you’re not busy and running yourself ragged then you aren’t doing enough. This is incredibly false. 

Productivity is a concept I find many people struggle with. The constant push and pull to be productive while desperately wanting and needing rest seems to be never ending. The thing is though, rest IS productive. Our bodies inherently need rest to function and be able to be our most productive selves with the other areas of our lives. Let's use marathon training for an example, most people don’t run 20 miles the day before running a marathon. In fact, they don’t usually run for the two or three days leading up to the marathon. They do this so that their legs are well rested and ready to run their fastest and longest distance. 

Life is kind of like a marathon, so when you do something big like run 26 miles, you need to rest before and after. This doesn’t just apply to the big stuff, but the small events in life as well.  One way I find it helpful to force yourself to rest is by scheduling it. Try picking a specific day a week to have just time for yourself to lounge, watch tv, do whatever you want that feels restful to YOU. Rest looks different to everyone, so make sure you’re listening to your body.

Tips and Tools for Dividing Up Household Tasks

By Nicole Marino, AMFT

Many couples often come to therapy to work on communication and conflict resolution skills. What we then discuss many times is conflict over household tasks and division of those tasks. I tend to find that the small things become the big things when left undiscussed and unresolved. This can lead to resentment and frustration if one partner feels that they are doing all of the work around the house. That is what we want to avoid. Here are some helpful tips and tools to lessen the constant conflict over keeping the home clean and tidy.

1. Express your expectations - Partners should be on the same page and understand the needs and expectations that their partner has for them and for the state of the home.

2. Compromise - There may be certain tasks or chores that are not you or your partner’s favorite to do (cleaning the bathrooms for example) so depending on how often you do these specific tasks, try to switch out with one another. If you clean the bathroom this week, then it is your partner’s turn next week. This way, you are still working as a team to get the task done. Also, keeping in mind that compromise may need to happen when it comes to expectations. Some things are not going to be perfect all of the time. You do want to be able to live in your home as well! Trying to figure out the middle point that feels good for both partners is important sometimes too.

3. Create a list of household tasks - Work together to come up with all of the tasks and chores that get done both daily and weekly. Then, discuss how you want to divide up those tasks to you, your partner, and to both of you together.

4. Discuss your daily schedules/routines - Depending on work schedules and daily routines, there may be certain tasks or chores that just naturally make more sense for one partner to do over the other, but make sure the amount/types of tasks still feels doable and fair for both.

5. Identify strengths and weaknesses - Similar to the tip above, there may be certain tasks that one partner can do a lot easier than the other so it is important to discuss your strengths and weaknesses together and divide up the tasks accordingly. What is going to feel comfortable and easy for one partner, may feel challenging and uncomfortable for the other.

6. Be compassionate and patient with each other - Some habits are hard to break so give it some time for you and your partner to improve on your cleaning routines and habits. If your partner has never put their towel away after showering, they are not going to magically wake up and remember to do this. It takes some time to break the habit to then create the new one. Give them gentle reminders to help, but avoid using blaming language or shaming them for forgetting.

7. Act as a team - Remember that you are working together; not against each other! This is a huge one. You are working together to keep the home clean and tidy. The problem in not you or your partner. The problem is the dirty home and how the two of you can fix the problem together.

Parenting Styles and Course Corrections

By Anne DeCore, AMFT

In the world of psychology, we tend to group parenting styles into 4 categories, which occur along a continuum. This construct was originated by Diana Baumrind in the 1960’s who did extensive work observing toddler behavior and drawing connections between parenting styles and the effects on toddlers. Here are the 4 styles:

Permissive: LOW STRUCTURE, HIGH WARMTH. No rules or consequences, loving, affectionate, approving.

Authoritative: HIGH STRUCTURE, HIGH WARMTH. Clear Expectations and rules. Loving, empathic, firm.

Authoritarian: HIGH STRUCTURE, LOW WARMTH. Disciplinarian, hostile, rigidity.

Neglectful/Uninvolved: LOW STRUCTURE, LOW WARMTH. Absent, unavailable, unpredictable.

We know from considerable research that authoritative parenting is associated with the best outcomes for children. These parents are warm, responsive, and empathic. They also CALMLY set realistic, developmentally appropriate behavioral expectations. Across culture and family forms, the authoritarian and permissive parenting styles produces poorer outcomes, affecting self-esteem, social skills, and academic performance as well as being associated with substance abuse and mental health struggles.

When family units experience major stressors – a death in the family, financial hardship, a pandemic, divorce/parental recoupling – parents whose baseline is the authoritative parenting bucket can slip into one of the other categories without realizing this shift has occurred. For example, a parent’s guilt over a divorce may lead to never telling a child “no” (permissive parenting). A parent’s stress and anxiety over a job loss can lead to reacting instead of responding (authoritarian parenting). We should expect these parenting style micro-oscillations to occur alongside the stressful experiences parents encounter in the modern world. What’s important is that parents bring self-awareness and curiosity to how stressors affect their parenting styles. This type of self-reflection allows parents to course correct and return to their baseline of authoritative parenting. To course correct you can’t get tangled up in shame; expect, even anticipate, that you will make mistakes. When stressors enter your life, make a practice of thinking and talking through (with yourself, a spouse, a co-parent, or a therapist) what aspects of high-structure-high-warmth parenting may feel especially hard under these circumstances.

And, never underestimate the power of a well-placed reminder such as the above diagram, printed out and placed on the fridge or mirror.

The Vulnerability Cycle Part 2

By Michaela Choy LMFT

In my last post, I introduced the concept of the vulnerability cycle which you can read more about here. This cycle can be damaging in relationships and create stuckness. In this post I’d like to present some ways to move through this. These are some ideas I have found helpful in my life and practice. I imagine with some discussion with your partner(s) and therapist, you may uncover others.

1. Name the cycle and map it out together. As a team, write out the cycle that continues to occur. Focus on what triggers the cycle, each person’s perception of the situation, and each person’s response. Having a map of the cycle can unite us against what’s feeling hard and remind us where and how we can get stuck. After you map this out, I encourage couples to name the cycle as it’s happening to build awareness. This can also slow down the cycle and give us a chance to create different choices. Identify these choice points and list out some different responses that help instead of hurt.

2. “The story I’m telling myself…” We can often assume intent or make deep meaning out of situations. I encourage partners to intentionally articulate when they are making meaning or assumptions by starting with, “the story i’m telling myself is…” This can help in several ways. One, it allows our partners into our inner world. They can know our fears, vulnerabilities, and sensitivities. Without knowing these, they won’t be able to be loving and attentive to our needs. Two, it allows for clarification. We can check out assumptions and meaning making with others and they can help us see if that is in fact happening or if there is more to the story we don’t see. This phrase comes from Brené Brown’s work on shame and vulnerability.

3. Share survival strategies with one another. I explain what a survival strategy is in my last post. If you need a refresher, click here. Sharing where these strategies come from, how they served us, and how we benefit from using these strategies can deepen compassion and understanding in couples. It can also depersonalize hurt that’s happening in cycles. Sometimes we are reacting to our partners. And sometimes we are reacting to something our partner is doing that feels familiar that has nothing to do with our partner. Share these and one day you may have a richer perspective in these moments.

   These are great starting points for unlocking cycles. I encourage you to explore other ways for moving through these moments. A therapist can be a helpful guide in navigating this if you need extra support.

   References: Restrepo, S. (Director). (2019). Brené Brown: The Call to Courage. [Video File]. Retrieved from https://www.netflix.com/title/81010166 Scheinkman, M., & DeKoven Fishbane, M. (2004). The vulnerability cycle: Working with impasses in couple therapy. Family Process, 43(3), 279-299.
   

Relationship Attachment: The Importance of Knowing Your Attachment Style

By Nicole Marino, AMFT

Before diving straight into the different attachment styles, it is important to first know what attachment and Attachment Theory even are. Attachment Theory was developed by a psychanalyst, John Bowlby who was studying infants’ behaviors when separated from their caregivers. Attachment Theory looks at how an infant is nurtured by a caregiver (loved, supported, neglected, abused, etc.) affects their attachment both in infancy towards a parent and later in adulthood in romantic relationships and friendships. With this said, attachment starts in childhood and continues in adulthood. Bowlby also studied the importance of infant’s independence from a caregiver to examine the difference attachment styles.

Looking specifically at attachment styles in adulthood is important for many reasons, especially when understanding how an individual shows up in a romantic relationship. The three main attachment styles are secure, anxious, and avoidant. Many people often do not understand why they show up a certain way in their romantic relationships or why they react to their partner when they are upset or feeling ignored, so knowing your attachment style can give a lot of insight for both you and your partner.

Secure Attachment Characteristics

• Feel confident that other people will be there for you when you need them

• Feel relaxed and joyful in relationships

• Rarely feel jealous or anxious that the relationship will end

• Independent and sure of self

• Want to care for a romantic partner and make sure their needs are being met (supportive)

• Easy to share feelings/needs

• Feel comfortable sharing private thoughts with partner

• Feel comfortable being close to romantic partners

• It is helpful turning to a romantic partner in times of need

Anxious Attachment Characteristics

• Overall feel anxiety in relationships

• Fear losing partner/relationship

• Worry partner will not want to stay with them (ex: if they make a small mistake)

• Worry that romantic partners won’t care about them as much as they care for their partner

• Worry partner doesn’t really love/care about them

• May be jealous, clingy/needy, self-criticizing, dependent, have a constant sense of under-appreciation or being misunderstood leading to anger

• May look for a partner that is critical, dominant, and inconsistent with affection

• Feel partner is better than them therefore able to meet their needs better than they can for themselves

Avoidant Attachment Characteristics

• Prefers not to show partner how they truly feel

• Find it difficult to let themselves be dependent on romantic partners

• Don’t feel comfortable being vulnerable with romantic partners (communication and sharing feelings)

• Prefer not to be too close to romantic partners (fearful)

• Both crave and avoid intimacy

• Don’t believe that intimacy and emotions are important (more important to be self-reliant)

• May be a loner

• Prefer spending time pursuing intellectual goals and avoid social interactions

• Attracted to people who don’t want to help meet needs

If this is of interest to you, there are many quizzes online to help figure out which attachment style fits you best. It is also important to understand how your attachment style may interact with your partner’s attachment style in different areas of life such as conflict, communication, stress, etc. For example, a securely attached partner may not fully understand why their anxiously attached partner is always seeking validation in the relationship so showing understanding towards a partner rather than annoyance or frustration can help make the relationship stronger and the anxiety decrease. It is also beneficial to understand how you might have shown up in past relationships as well. Attachment can really open your eyes to the ways you have shown up towards a partner and others, to gain more insight, empathy, and understanding in your relationship.

References

Fraley, C. R. (2018). A Brief Overview of Adult Attachment Theory and Research: R. Chris Fraley. A Brief Overview of Adult Attachment Theory and Research. http://labs.psychology.illinois.edu/~rcfraley/attachment.htm.

Equal or Equitable? Deciding what to spend on your kids.

By Rachel D. Miller, AMFT

With graduation season right around the corner, the issue of what or how much to give your graduate will be much discussed in the coming weeks. And it raises the larger question of equal spending on gifts when you have more than one child. The Wall Street Journal recently asked me my thoughts on this topic. I’ve shared and expanded on them below for those who are not subscribers.

Parents typically want to spend the same amount of money on each child in the spirit of fairness. But an event like graduation complicates the situation. Birthdays happen annually for each of the children, but a graduation is a one-off situation, causing parents to calculate amounts in their head and strain their memories to remember what was gifted older children for comparable graduations.

Spending equal amounts on children, generally, is a sound policy, though it is a complicated formula. When you have siblings in varying age categories, or when parents’ financial circumstance change over time, or parents split up and re-partner – those are circumstances that can affect an “equal spending” mantra. Additionally, there are many other places parents spend money on children throughout a year that might need to be part of the equation.

Instead of pure equality in dollar amounts, parents should strive for fairness over time rather equal spending at each gift giving opportunity. Fair does not necessarily mean equal. Fairness considers the larger context, specific circumstances, and each child as an individual.

Suppose your middle schooler wants a pair of super pricey sneakers for his or her birthday. While this means nothing to a 7-year-old sibling at this juncture, when that child reaches middle school but is told, for example, she cannot have the expensive hair straightener she is requesting that cost about the same. These feelings may be directed at you the parent, the sibling, or internalized to mean something about how you feel about her.

You’ll also see this in reverse as parents are able to spend more on younger siblings as the older ones move out or parents begin to do better financially. An older sibling may feel some kind of way when his younger brother is given a brand-new iPhone for his 14th birthday but at 14 all he got was “crummy refurbished laptop.” Again, these feelings may manifest as resentment and anger at the parents, the sibling or both. Or the child may internalize this to mean their parents have a favorite child.

With a goal of fairness over time it becomes easier to consider other costs such as extra curricular activities. If one child is involved in travel sports that eats greatly into a family’s budget, and another child is into electronics, it might be fair to spend more on the second child’s electronic gifts at Christmas or their birthday than the gifts purchased for their athletic child. These things can and typically do balance out over time.

It’s also important to consider your individual children. Some children care more about these things than others. It can be helpful to know your child’s love language to you can better assess what each most needs and deems important. A quality time or acts of service kid might not pay any attention to the gifts given to a sibling if they are personally getting the quality time or meeting their acts of service needs consistently. This is also a way to consciously attend to the ways equity and fairness are not always about equality. Parents can discover their child’s love language via this site.

There are different quizzes for different age groups.

I believe in being as age appropriately open, honest, and transparent as possible with your children when it comes to most issues, this includes money and finances. Open up around how you make decisions around buying gifts and spending money in general. Kids don’t need all the specifics, but you can let them in on your process. This is how they begin to learn about making financial decisions. These are great topics for family meetings and a positive way to break the taboos many families have around not talking about money.

When children are included in conversations and provided insight into how you make decisions, resentment is less likely and securing their buy in and cooperation becomes easier. When you don’t talk to children, they fill in the blanks themselves and make up their own stories about what things mean in relation to themselves. Children understand more than most parents give them credit for, and even if they don’t fully understand, they’re willing to go along If they are made to feel included and allowed to have a voice in the process.

Lastly, if there are wounds that around this topic impacting sibling and/or the parent-child relationship, a family therapist can help you navigate the healing process.

Deepening Your Listening with Validation

By Michaela Choy, AMFT

One of the most powerful and connecting tools I use in my personal life and in therapy is validation. Validation is the act of acknowledging and honoring someone’s experience. When done well, the speaker will feel seen and heard, and the listener will be taking in what the speaker intended. It’s very simple and very powerful. Without it, we run the risk bypassing someone’s experience, inserting our own spin on what’s happening (so dangerous), and can leave people feeling dismissed.

How do I use this?

Validation comes in a variety of forms listed below:

Reiterating what you’re hearing:

• “What I’m hearing you say is…”

• “It sounds like…”

• “So when X happened you felt Y.”

Giving non-verbals that indicate you’re present

• Head nods

• “Mm Hmms” or other sounds to indicate you’re tracking

• Eye contact

• Let your body lean in

Asking curious questions

• Tell me more about that.

• What was that like for you?

• What were you hoping would happen?

What challenges can I anticipate?

The number one fear around using validation is that validation equals agreeing with the speaker. And if the speaker’s experience is different than your own, why would you betray your own experience? Validation does not equal agreement. Validation is an acknowledgment of another person’s experience; Validation honors that someone has their own unique experience that may be similar or different from your own. There is always space for different experiences.

Additionally, you may be in the habit of waiting to talk versus listening to respond. It’s okay if this happens. This is such a familiar pull for all of us. Listening is hard. Take a deep breath when you notice this comes up. Take ownership for not taking in what the listener is saying. And ask for them to repeat what they said.

When should I do this?

As much as possible. This is especially helpful when a conversation gets heated or a conversation is hard. It will prevent the speaker and listener from rapid-fire responding. Rapid-fire responding is automatic which means you’re not listening, inserting what you think the other person thinks and feels, and will lead to fighting more times than not.

Reflection

Challenge yourself to incorporate validation into your daily life. If you do, ask yourself these questions:

-       How did people respond after I validated them? Is this different than what normally happens? If yes, how so?

-       What did it feel like to tune into someone else’s experience?

-       What makes this challenging to do? What makes this easy to do?

Understanding Anger

By Anne DeCore, AMFT

Many people have a hard time managing anger. Some deny it completely, splitting off their emotions and suppressing their needs. Others experience it intensely, escalating into anger quickly when in conflict with a spouse or child, for example. Few experience it in a productive way. Much of how we respond to anger is based on how anger was modeled for us in our homes growing up. Was it the primary way of communicating? Was it deemed shameful? Could anger be talked about in an open way? Do we shut it down in ourselves because we had a parent who was quick to anger? The good news is that despite how we were conditioned to orient ourselves toward the emotion of anger in our early lives, we can learn to gain control over it in adulthood and even use it to our benefit.

When anger is excessive, frequent or disruptive to our functioning and relationships we need to work on anger reduction. Here are some key methods.

PHYSICAL AROUSAL SELF-AWARENESS

When an aversive thought or incident occurs that triggers our brain’s fight or flight response, a cascade of physiological reactions follows: stress hormones are secreted, the heart speeds up, our muscles tighten, breathing increases, and sweating may occur. In this state, our bodies are readied for action and our behavior becomes hyper-reactive. Practicing physiological awareness, or “self-monitoring” means we are able to identify that our fight-or-flight system has gotten the better of us and we are able hit the pause button. Interrupting the amygdala’s activation and letting the mind and body cool down is a simple, yet critical step in taking control over anger. Labeling what we are feeling, deep breathing, meditation, exercise, and yoga are some proven ways of regulating emotion.

RECONNECTING TO OUR PROBLEM-SOLVING CAPACITY

Writes Greenberg and Goldman in Emotion-Focused Couples Therapy (2008), “in couples conflict, partners rapidly explode with rage or freeze in fear well before they have any conscious sense of what is happening or can regulate their emotional response (p.21).” Practicing a time-out when one or both partners is flooded with anger increases the likelihood that, upon reconvening later, the capacity for problem solving and perspective turn-taking will have returned. This is because when we are filled with anger our capacity for creative thinking and problem solving is blocked. The part of the brain engaged in these processes, the pre-frontal cortex, goes completely off-line. If we can reduce the anger to a moderate level of arousal, we can engage in a thoughtful, systemic examination of the problem. Taking a break/hitting pause allows us to slow down and get in touch with our ability for reflection. I advise clients to use the time-out to focus on what you want the other person to really hear and understand about you. I remind clients that the anger response does the opposite – makes it near impossible for people to hear your needs. And, the anger response almost always leads to more conflict. This is because anger causes us to experience cognitive or perceptual distortions and deficiencies. We become governed by biased attributional thinking, meaning the stories we tell ourselves about why things happen are inherently negative.

SHORT TERM V. LONG TERM CONSEQUENCES

In the short term, anger often leads to compliance. However, intimidation to get what you want is irrevocably costly to interpersonal relationships. Your child or spouse may do what you want, but lose respect for you, carry resentment, and conceal things from you in the future to avoid your reactivity. Remembering that frequent and excessive anger will lead to dishonesty in your relationships long term is a tool to help you choose the pause button.

PAY ATTENTION TO THE THOUGHTS

To adopt alternative responses we need to first understand that our thoughts drive our feelings. Identifying the thoughts that are associated with anger episodes is the first step to reclaiming control and choice. When we become conscious of the self-talk that precedes the anger, we can begin to build flexibility around those rigid thought patterns or core beliefs. We can draw out the thread of self-talk and engage in a meaningful dialogue with that narrative which underlies the anger. If we learn to tune in our inner worlds, anger can cue our attention toward a more vulnerable primary emotion like shame or fear that is the root cause of the anger. The Tree Metaphor (see image) is one I share with clients often to help them understand that our behavioral displays are the surface level defenses that we use to manage and hide our underlying emotional experience.

USING ANGER TO OUR BENEFIT

Suppressing anger is not a healthy alternative either; internalizing anger can lead to depression and deteriorate self-esteem. Therefore, we want to strive for the healthy middle ground where we are open to what anger wants us to pay attention to, but we aren’t carried away with angry behavior. Anger can be a very valuable emotion, in fact. It can alert us to important boundary violations. Anger tells us that we need to pay attention to our needs. When we, in turn, express ourselves respectfully to others, this feedback loop is working successfully.