Never put off until tomorrow…

The American Association for Marriage & Family Therapy now estimates that the average couple seeking therapy has been having problems for over 5 years when they finally make the call. If you’re a math person, that’s 5.5 x 365 days of practicing being hurt, resentful, bitter, etc. Rehearsing that much will make you pretty good at just about anything…which you might remember a parent telling you, repeatedly, about the music lessons you didn’t want. Your brain is changing, becoming better at remembering the bad times, the hurt feelings, the resentments: you become more efficient at bringing up anger and contempt. Meanwhile, the old, tender pathways are less traveled and harder to find.

Some problems are transient, but others are a pattern. It’s not the details, usually, so much as the pattern. If disagreements always seem to take the same, predictable, awful path from sarcasm to shouting to the silent treatment, something needs fixing.

Would you keep driving your car with the engine light on and smoke rolling out from under the hood for five minutes, much less five years?

The brain changes in response to experience. Experience isn’t just what happens to us. It’s also what we’re doing in our own heads (thinking angry vs. kind thoughts, for example). This means that, whether it’s a personal problem like social anxiety, depression or stress, or a relationship problem, we have some control over changing the direction our brain takes, developmentally.

Whatever the problem may be, it’s better to seek effective help early, before it gets out of hand.

 

Dr. Lori Puterbaugh, LMHC, LMFT, NCC

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

Surprise! Today is mostly the same as yesterday…

Surprise! For most of us, today is mostly the same as yesterday!

Huh?

Well, maybe I am letting a pinch of my grew-up-in-Jersey show, with an unhealthy indulgence in sarcasm…but I have a point.

Why are so many people surprised when every day, so much is the same?

Why do some sources tell us the “average American woman” tries on four or five outfits before leaving for work? Is it really possible this hypothetical average woman is perpetually surprised by the obligation to wear something besides yoga pants and a slept-in t-shirt? Imagine: “D’oh! Get dressed again???? What the…?” It’s much more likely that what-to-wear becomes, under pressure, an emotional decision (what do I feel like wearing) instead of a practical one. The cool, calm decision on Sunday (what makes sense based on the demands of each day of the week) turns into a workday morning emotion-fest for people who get caught up in “I feel fat” or “I look terrible.”

It’s not just about prepping for the non-surprising workday.

Why is anyone over the age of twelve stymied by the multiplication of dishes in the sink, the need to do laundry, or the fact that garbage cans get full? Worse yet, why are so many couples arguing, night after night, about “what to do about dinner,” as if the need to eat sometime between finishing lunch and going to bed caught them unawares?

I try not to be surprised by the every-day. Maybe I am flattering myself by mincing words here: I am dismayed that Darcy the twelve-year-old cat has once again thrown up in the middle of a wood floor. I am, regrettably, not surprised.

The school year is beginning here in West-Central Florida, and so families all over are waking up to unpleasant (non)surprises: pack lunches? Matching socks? Complying with uniform rules? What??? I am right there with you, folks, amazed that it is once again time to get into the autumn routine.

For me, that includes packing a week’s worth of lunches and ironing a week’s worth of clothes on the weekend. Crazy, right? Until you imagine it taking two minutes to get dressed for work and a few seconds to grab a lunch out of the fridge, instead of trying to figure out what to wear, heat up the iron or touch up shoes, wash fruit and veggies, etc., while the work day morning clock’s ticking. I have it figured out: less than 30 minutes total for all clothes- and lunch-prep on Sunday or cope with 15 minutes or more five times a week. I am saving myself, at minimum, 45 minutes

Emotions are what get in the way for families bickering about “what to do about dinner,” or “how are we going to get the laundry/kitchen/pet duties done.” People are tired, they are hungry, they are stressed out from the day. Tired, hungry, stressed people are not as good at negotiating and decision-making, whether at home or work. Instead of wishing you could come home, magically downshift to a Zen-like mindful state and engage in creative cookery and Pinterest-worthy home maintenance, why not just plan to deal with reality?

The reality is, you will be tired, you will be stressed, and you will wish you had something easy, tasty and nutritious. You will not want to spend a half-week’s worth of grocery money on takeout because the dinner hour caught you by surprise.

The 1990s bestsellers by Elaine St. James (Simplify Your Life, Living the Simple Life, etc.) included very down-to-earth, helpful tips: have a weekly menu that rarely varies. It keeps life simple. That doesn’t mean you can’t have wonderful, complicated meals, but it does mean that you can also plan for: Ugh, it’s been a 14-hour day door-to-door and that homemade soup from the freezer/half a lasagna/whatever ready to go and bag of salad are going to taste really, really good…in about five minutes, instead of spending a half-hour bickering, grumbling, and absent-mindedly eating a half-bag of chips while you try to figure out what to do.

Slices of the culture are having a virtual love affair with simplifying, decluttering, etc. How about decluttering and simplifying the routines of life, the predictable little tasks that are the same each day, so you have more time and mental energy for the things you’d rather do?

 

Dr. Lori Puterbaugh, LMHC, LMFT, NCC

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

Reports, Commands and Rules

Many years ago, on the first day of class in the graduate-level course on Abnormal Psychology, our instructor held up the then-current version of the DSM (Diagnostic and Statistical Manual of Mental Disorders) and said,

“Always remember…you never know what flick is playing in someone else’s head.”

Words of wisdom: much goes awry because we forget that simple fact.

Honestly, don’t you ever wonder if some people are actually going out of their way to deliberately misinterpret what is said?

Have you never sat in slack-jawed wonder at the psychological gymnastics required to wrest a particular interpretation from something that meant nothing of the kind, as you witnessed someone gallop away, flush with a gross (and possibly deliberate) misunderstanding?

Sometimes, there may be bad intentions, or at least the intention, all along, to make some point, whether or not it makes any sense in context. We see this often in every level of politics. Commentator Smith had a well-rehearsed point to be made during the allotted few minutes on-air and by golly, Smith is going to find a way to interject it even if it makes no sense in context. Smith hopes that the point thus calculatingly made is so clever, so memorable, that it will be the “take-away” point for most listeners, even though, within the transcript, it seems arbitrary at best.

Among the well-intentioned, the problem may sometimes be a lack of clarity…more often, I think, it is a lack of clarification.

In family therapy and family systems theory, we refer to a metacommunication concept called “Report and Command.” The “report” is what someone actually says. The “command” is the meaning of that statement to them. It is the hidden expectation. In a final exam question for a family therapy course, I give the following example:

Matthew states, “Susan never makes my favorite meal anymore.” From a metacommunication perspective, “Susan never makes my favorite meal anymore,” is the report. The command portion might be:

  1. “I feel hurt because she doesn’t care to do this for me anymore.”
  2. “…And she should make my favorite meal.”
  3. “because she knows I’m supposed to watch my cholesterol.”
  4. There is no command in this communication

Students are expected to pick an answer and defend it briefly. There are multiple “right” answers. It is telling that, given the statement, “Susan never makes my favorite meal anymore,” more than half the students regularly assume that the command – the hidden meaning – is b, “And she should…” rather than the plaintive option, a, or even the matter-of-fact and somewhat complimentary c. The choice of b, of going negative, tells them, and me, a lot about how they make assumptions about what people might mean, and points out the risk of assuming rather than clarifying the deeper meaning of even seemingly mundane remarks. Here, then, if Matthew is passively expressing hurt at his wife’s apparent disinterest in nurturing him, and Susan instead “hears” a chauvinistic, boorish demand that she slave over a hot stove, well, I may have an appointment open, week from Tuesday, at 6 PM.

Another recent example: a friend observed a parent telling a child engrossed in a video game that the child’s sporting event was to begin in 10 minutes. To only the parent’s surprise, this barely nudged a response from the child. The parent actually said, “Hey, your race starts in 10 minutes.” The parent believes he communicated, “Hey, dude, we gotta get going NOW so you can be in position for the race in less than 10 minutes.” Dad made a vague observation about time that meant nothing to a child and the child took it literally: Dad is updating me on the passage of time. I leave to your imagination the subsequent exercise in frustration for Daddy and his swimmer.

Some people claim they don’t have a lot of expectations. Nonsense. Of course they do. They expect the lights to go on when they flip a switch, though for the most part they know not how it happens. They expect politicians to magically create more jobs and higher wages. They expect their spouse to read their mind when they make that little throat-clearing noise and bulge their eyeballs at dinner with extended family or friends. They expect their loved ones to know what they might want for their birthday. We all have lots of other day-to-day subtle expectations, without which we couldn’t get through the business of living. There really isn’t time in a day to treat every iota of experience as a new and undiscovered country. Some things have to be on autopilot (which implies expectations, however buried they may be).

If you are happily married, you expect your spouse to come home; you expect compassion; you expect at least well-feigned interest in much of what you say. You probably have a reasonable expectation that certain tasks will be done and that you will be warned before in-laws or ne’er-do-well friends, down on their luck, take up residence on the couch. If, to your surprise, perpetually unreliable Cousin Pete has been invited for an extended and slovenly stay, you might reasonably say to your spouse, through gritted teeth in a whisper in the kitchen, “I had no idea your Cousin Peter was coming to visit,” (report) with the unsaid (command), “…and I am perfectly right to expect that you would have asked before letting him set foot in our house.” “But honey,” your spouse might say, “Pete’s family.”

Ah, the family card. Now we move from Reports and Commands to Rules.

Everyone has rules. Some rules are overt: my husband has asserted that I am not permitted to give up chocolate for Lent. This is one of a few rules in our house. Have I mentioned his strong survival instinct?

Most rules are not even verbalized; they are taken for granted, as if a law of nature. In the example of your spouse’s unwelcome cousin Pete, “family are allowed to be here without either of us consulting the other,” is apparently the inviter’s rule. You might be thinking, “Yeah, well, maybe a nice family member but not stinky, rude, mooching Cousin Pete,” or, “for dinner, maybe, but to sleep on my couch for some indefinite period of time, no!,” but, you see, that is an entirely different rule.

A lot of clashes arise because people have not clarified their expectations and their rules, both to themselves and to others; and because they speak in terms that they believe are perfectly clear when actually they are not clear at all. Next time you find yourself in a gross misunderstanding with someone you love, perhaps it would be worth revisiting whether you actually communicated what you thought in the privacy of your head…and to ask more questions about what someone means before you assume that what you heard is what they intended you to understand.

 

Dr. Lori Puterbaugh, LMHC, LMFT, NCC

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.