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.

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.

 

What are you waiting for?

The American Association for Marriage and Family Therapy asserts that the typical couple coming in for counseling has had difficulties for over five years…which makes me wonder, what are they waiting for?

There are a lot of seemingly perfectly sensible reasons to postpone counseling when things start to go awry:

“It’s expensive.” This is true; counseling does cost money and relationship counseling is an out-of-pocket expense. Still, most therapists are cheaper than two retainers, two divorce attorneys, a mediator, a parent coordinator, etc…

“I don’t want to be told what to do.” Well, a good therapist isn’t just going to tell you what to do. A therapist is going to be asking a lot of questions, having you fill out a lot of questionnaires, and trying to develop a very clear picture of your relationship’s specific strengths and the particular types of problems each of you identify. That way, research-recommended approaches can be matched to the problem(s) of the particular couple.

Fear. Don’t a lot of people fear that it’s going to be like that old Simpsons episode, where, after Marge vents for hours, the therapist turns to Homer and says something to the effect of, “I’ve never said this before, but it really is all your fault.” That’s not what happens in real life.

Shame. So many people suffer with shame over the difficulties they are having. Marital difficulties feel like a failure. Yet, if marital problems were some rare, shameful thing, why are there so many marital therapists? We have our own doctoral programs, professional licensure, and organizations. Beyond that, other non-specialists in the mental health professions also offer couples counseling.   Shame can be overcome by getting help and feeling less alone in the suffering.

The Ostrich. Just try to ignore it and hope it goes away: the addiction, the affair, the endless disputes about parenting or money or values and ethics. Some things, ignored, will go away: a minor cold, a pimple, a minor aggravation of the day. Other things, though, just fester and turn into a nasty emotional infection: resentment, trauma, guilt, hurt.

If your relationship is suffering from feelings of distance and disconnect, or seems to be a vortex of repetitive arguments, counseling could be very effective. Often, five or six appointments, spread out over four to six months, can make a world of difference when both parties are willing to work at changing patterns of behavior and experimenting with new ways of interacting.

It’s important to find a counselor who is a good fit. Call a few of us; talk for a few minutes; get a sense of style and see who seems like a good fit for the two of you.

Be bold. Push past shame and fear; challenge your inner ostrich. Then start to feel happy again.

 

Dr. Lori Puterbaugh

© 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.

Mental Health, Well-Being, and Responsibility

More about personal responsibility in regards to mental health and well-being…

Have you noticed how often people talk about things they do as if they were events that happened. It’s as if “stuff happened,” and they were just hapless victims of circumstances. Note, I am talking about the things people actually DO – not things that really do happen to them.

“I got to work (or class, or church, or wherever) late.” A more accurate description would be, “I decided to do (some category of activity) rather than leave on time.” Maybe it was staying in bed, maybe it was “one more chore,” but the person decided to do something and thus the lateness.

Someone complains, “I woke up with a hangover,” when, of course, the reality is, “I decided to drink to a point where I knew I would feel lousy today but last night it seemed like a really good idea.”

“The (whatever task – homework, a chore, etc.) didn’t get done.” What really happened? The person decided to do something else, or a whole bunch of something elses, rather than that pesky task.

So, one way to improve one’s well-being is to simply start taking responsibility for choices. I might decide to have a brownie ice cream sundae for breakfast, and if so, I should say I am deciding to have this instead of scrambled egg whites with cheese. The brownie sundae, in all its wonderful deliciousness, will not just happen to me by accident, without warning.

I can decide to sit and stew about something that bothers me or I can decide to try to focus on some other activity and decide that I will figure out what to do about a particular problem when I’m in a better frame of mind. I get to decide; an hour spent stewing is something I can choose, or maybe I can choose to do something else instead.

You can decide to be in a relationship with someone who is toxic and mean, or not.

You can decide whether to seek help in parenting strategies, or throw up your hands in despair, or try the consequence-of-the-week approach except for when you’re too tired to argue.

You can decide whether to join a grief support group or suffer in silence and loneliness.

The act of owning a decision gives a greater sense of control, because if you decided one thing today, you might decide something else in five minutes, or tomorrow, or next week. If stuff just happens to you, you have no control, and thus must sit around being helpless, hoping for better luck next time.

Luck is an iffy plan.

It would be better to decide.

 

 

Dr. Lori Puterbaugh

© 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.

Way 31/Day 31: Make it a great year: Ask for feedback…and use it

Some of us remember former NYC Mayor Ed Koch, who would famously ask, “How am I doing?” and get loud feedback from everyday people nearby. That seems useful for someone who is a public servant. For most of us, just randomly asking strangers how we’re doing seems more irrational than reasonable.

We all have people close to us, though, who do have a sense of how we’re doing, and perhaps more than we do. “Jane” thinks she’s doing fine, and managing well, but her husband “Joe” sees that she is frazzled, irritable, and apt to burst into tears of helpless frustration every couple of days. Meanwhile, “Joe” thinks his Ironman training is going fantastically – and doesn’t realize that he is nodding off mid-conversation, grouchy and distracted during what little time he does find for family. The conversation is likely to become pretty unpleasant, very quickly, if they decide to sit down and tell each other what they need to do differently or what seems “wrong with you.”

It’s hard to do, but asking someone for honest feedback – someone whom you can trust to describe what they observe without slamming you or criticizing you – can be a real insight into how we seem to be doing. It’s information, after all, and, if you trust the source, it merits careful reflection – not immediate rejection. If Jane comments, gently, on Joe’s tendency to be exhausted and grouchy, he might tend to imagine he’s hearing a death-knell for his Ironman dream. No, he’s hearing that something about the balance of training, work, and home life is leading to his being so tired that the people who love him miss his (awake, ungrouchy) presence. How can he get some of that back for all of them, including himself? If Joe expresses concern about Jane’s seeming awfully stressed out these days, she is apt to hear still more criticism and feel defensive, when she’s really hearing concern.

Find one, or two, or three, people whose feedback you can trust to be in your best interest and fairly accurate…and at least take it into consideration. Better yet, sincerely try it on and see if it fits, and if so…use it.

Make it a great year!

Dr. Lori Puterbaugh

© 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.

Day 22/Way 22: Make it a great year: Invite your 8-year-old self to visit

In the 2000 Disney movie The Kid, Bruce Willis’ character’s 8-year-old self magically drops into his life. The child is not impressed with his grown-up self’s shallow but successful life. The boy wants to know: where’s their truck? Their dog? And isn’t there supposed to be a lady here?

“So let me get this straight, I’m 40, I’m not married, and I don’t have a dog??? I grow up to be a LOSER,” the 8-year-old shouts to the 40-year old version of himself.

In other words, where are the things I/we wanted when we were kids? Why are you making me settle for so much less (it’s a fancy house in a la-de-da neighborhood with a snazzy sports car, etc., but apparently not fun)?

Would your 8-year-old self be happy with how things turned out? Would you be disappointed?

This is different from the regrettably named “bucket list,” which is a list of things people want to experience before dying. The 8-year-old wasn’t thinking about dying; the 8 year old was dreaming about living. What would your 8 year old self want to say to you about your life? Would your 8 year old self buy any of your reasons (excuses?)? It’s an imaginary conversation that might be worth your while.

…and where IS that dog?

Dr. Lori Puterbaugh

© 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.

Way 19/Day 19: Be creative

Not the “creative type?” Not “artistic?”

Well, if you believe you were created in the image and likeness of God, then you must believe that you also have a small, human version of God’s infinite capacity to create.

Creativity requires skill, freedom to express that skill, and the ability to think outside the box and then narrow those options down to select the one(s) to use. A landscape painter views the landscape: so many choices in terms of perspective, detail, what to emphasize, what to change, what to omit. It takes skill and mental flexibility to narrow those choices and begin executing a landscape painting.

Not everyone’s creativity expresses itself in art. Maybe yours is in cooking, or developing tactical plans, or training programs, or solving engineering problems. All these pursuits require skill, flexibility and the freedom to execute your decisions.

Sometimes people develop a creative block. This can be from fatigue, severe stress, and/or becoming afraid of making a mistake. In the latter, the person has become so focused on the final result being perfect that it’s impossible to move forward because every step might be “wrong.” In these cases, I have often recommended to clients that they indulge in creative play in an area outside their expertise. This way their ego is not invested in the end result. Seriously, even if you are an accomplished professional, can you really take making a sock puppet (or clay animal, or finger-painting or decorating cookies – whatever you might choose) seriously? It’s an old sock, for crying out loud…have fun. Allowing creativity to flourish in one area can lead to it spreading to others.

Have fun!

Dr. Lori Puterbaugh

© 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.

 

Way 13/Day 13: Make it a great year – listen unselfishly.

Listen unselfishly.

Listen without planning how you will respond.

Listen to hear three important themes:

  1. The content: what is the information being shared with me?
  2. The emotion: how does the information being shared affect the person speaking to me? What can I draw from strong or subtle clues in expression, tone, pace of speech?
  3. What does this mean to the speaker?

Respond with a focus on the person speaking – not turning the focus on you. Unselfish listening – listening that isn’t just focused on planning on what to say next – is a powerful force for good. It’s hard and, as far as I can tell, it takes practice for a lifetime, but it’s worth trying again and again.

Dr. Lori Puterbaugh

© 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.

Fun with Happiness

We went to Mt. Dora, FL for a couple of days’ getaway and had visited the wonderful used-and-new book store, Barrel of Books and Games, twice before 24 hours passed. I have been devouring the insightful and fun, The Happiness Project by Gretchen Rubin. So many take-aways, starting with (for her) “Be Gretchen.” In other words, don’t try to force yourself to be happy by being/doing/pursuing what makes other people happy. Sounds obvious, but trust me, from this side of the therapy couch, that’s not what usually happens. Most people are not busy being themselves, they are miserably plodding away trying to be someone else. They run, or spin, or meditate, or work longer hours, because other people claim it makes them happier. It might not be making the person in question happier, but darn it, it’s supposed to…so there they go.

Today I was being myself. I went for a walk, went to church, and, having the morning “off” before an afternoon and evening seeing clients, had fun writing the bulk of an article on family therapy and national politics (yeah, that’s hard to explain – a post for another day), working on a large graphite still life, and picking out clothes to donate. My husband asked me, “Weren’t you going to kick back this morning?” Well, I was kicking back…being me. Someone else has her version of a chilled-out morning, and I have mine.

When you are being you, what’s different?

How much time today did you spend being someone else?

 

Dr. Lori Puterbaugh

© 2015

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.

Bigger kids, bigger headaches: When big kids misbehave in public

A few weeks ago, I made some suggestions for handling little ones and their misbehaving in public. Ultimately, little kids are easy: if all else fails, they’re portable, and you can carefully carry them out if they are truly having a meltdown. Bigger kids have more ways to be upsetting. Whether they refuse to put down their phones during a restaurant meal or behave in a whiny, inappropriate way on shopping outings, it’s more embarrassing because we like to think they’re old enough to know better and if they don’t, maybe it reflects on us! It’s also annoying because we are sure we’ve had this conversation all-too-many times already.

Our consequences should make sense in a real-world sense. The closer our consequences reflect the real world in which our children will have to survive as adults, the better. We grownups also have to stay calm; if we “lose it,” they feel as if they’ve won.

Let’s take a typical early-teen child who, at a family outing for dinner, refuses to put down the phone or, when pressed to do so, acts as if we are being totally ridiculous and unfair. Eye-rolling and sarcasm abound; responses are grunts or rude. Stay calm, grownups.

Consider this three-step process:

  1. When you arrive home, calmly state you are disappointed in (describe particular choices the child made, avoiding global criticism) and will decide what to do about this at another time. For example, instead of berating your child’s generic “rudeness” calmly delineate the offenses: grunted at the wait staff; refused to put down the telephone when asked; rolled eyes during Grace, etc. Then let it go. Refuse to engage in further discussion and do not yield to pressure to make a consequence now. Your child wants to act now because you will be behaving out of frustration, which means that the effort to anger you was successful, and, in your anger, you are apt to give a harsh consequence which you will soon retract. Double victory for youth!
  2. Plan another, similar outing soon. At the time it happens, let your child know she is not invited to come along. This is a natural consequence. If your romantic partner, or friends, or boss, took you out for a meal and you grunted, rolled your eyes and were sarcastic, you would not be invited again. You don’t have to make a big speech: just say the child was not fun company last time and you intend to have fun this time.
  3. Step 3 is harder: your child has demonstrated (via the behavior last time you had an outing together) an inability to make good choices. Therefore, your teenage child cannot be left home alone. This means hiring a baby sitter. It is unfair for you to pay for the sitter; you, after all, are not the one misbehaving in public. So, extract the payment from your child. If he doesn’t have cash on hand, take custody of some prized possession, render the child a pawnshop type receipt, and let him earn it back later. This is a natural consequence. If I incur an expense, I have to cover it.

Your child will be very unhappy with you. S/he will say you are mean, or this is stupid. Oh, well! The folks at the Love and Logic Institute would suggest you sort of agree, with a calm, cheery, “Maybe so!” Refuse to get mad; your refusal to get angry keeps you in charge.

Then go out for dinner. Enjoy your meal without cell phones, eye rolling, etc. Do NOT bring home a takeout meal for the child left at home. Do not rub it in; just be matter of fact. This is the real world. Our job is to prepare our child to cope with reality. This is a soft version of the lost jobs, lost relationships, arrests or unpleasant reactions from friends that await the adult who cannot behave properly in public.

Dr. Lori Puterbaugh

© 2015

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.