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A Simple Way To Be Better Friends With Your Partner

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I see this time and time again. A couple will come into my office and tell me that they feel like they don’t even know each other any more, that they feel like “roommates,” or worse that they aren’t even friends. Sadly, this is a very common problem with couples that have been together for a while. Life gets in the way, they don’t take the time to talk to one another, and they drift apart. According to John Gottman’s research, a main culprit of this is that their “love maps” need updating.

Gottman defines love maps as how well someone knows their partner, how detailed their map in their mind is of the other person’s life. Think about when you first met your partner, you wanted to know everything about them! Their favorite food, their pets’ names, the name of their childhood best friend, their hopes, their dreams, their fears! You would ask open-ended questions to find out more about how your partner thinks or feels about certain things. Yes, you were getting to know them but you were also building your love map of their internal world. Then the years passed and now you sit next to your partner and feel like you don’t even know him or her anymore. Many people build a deep love map in the beginning of their relationships but they do not update them regularly.

“Without such a love map you can’t really know your spouse. And if you don’t really know someone, how can you truly love them?”–John Gottman, 7 Principles for Making Marriage Work

Luckily, couples can get to know one another again and update their love maps! I often give couples the homework of deepening their love maps by asking each other a set of questions to learn more about one another, to get to know each other again, and to keep them emotionally connected. When you feel like your spouse knows information about you, it helps you feel cared for, valued, and appreciated.

Here is a quick snapshot of the Gottman Love Map Exercise you can practice with your partner right now!

In the spirit of getting to know your partner again, pick a question and try to come up with the answer, then have your partner gently correct you if you did not guess correctly.

1. Name my two closest friends.
2. What is my favorite musical group, composer, or instrument?
3. What was I wearing when we first met?
4. Name one of my hobbies.
5. Where was I born?
6. What stresses am I facing right now?
7. Describe in detail what I did today or yesterday.
8. What are two of my aspirations, hopes, wishes?
9. Name one of my major rivals or “enemies.”
10.Who is my favorite relative?

Remember, the point of the exercise is not to be right or wrong, but to deepen your understanding of one another.

The next time you feel like you and your partner are “ships in the night” ask yourself if you have taken the time to update your Love Maps!

Questions Asked by Couples Before Starting Counseling

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When couples seek counseling they often have questions about my style of counseling as well as my beliefs about relationships and divorce.

I recently got asked what my stance is on divorce. Meaning am I for, neutral,  or against divorce.

  • My stance on divorce would depend on the specific couple. As a couples therapist, I like to think that there is hope for many couples to repair their marriages. The type of couples therapy I use in sessions, the Gottman Method, does provide a roadmap for most couples to do so. The Gottman Method can be used to help couples repair and move past many difficult relationship events (affairs, traumas, etc.). That being said, there are some circumstances that couples therapy is contraindicated such as cases where characterological domestic violence is present.
  • When two people are in a relationship, they will have a set of perpetual unsolvable problems that will continue to come up. Each person has to decide if they are able to live with the other’s unsolvable problems. If they are not, they should probably not be in a relationship together.

Can couples counseling be helpful for couples going through a divorce?

  • Absolutely. It looks a bit different than counseling for couples hoping to stay together. My goal as the therapist would be to reduce the same unhelpful patterns that I would in a couple hoping to continue being married and to help facilitate more productive conversations. Even though you are getting divorced, you still have to be able to exist in each other’s worlds (especially if children are involved). A divorce takes a huge psychological toll on people, and anger and sadness are normal and common emotions. You can be angry at one another without being demeaning, and you can be hurt without turning your relationship absolutely toxic.

How can I trust my partner after they’ve betrayed me?

  • When your partner is unfaithful, your whole sense of self is shattered and you begin to doubt yourself. The person you trusted is now untrustworthy. You doubt your own instincts.
  • A mistake that couples make where one person has been unfaithful is to try to make the unfaithful partner trustworthy again. This leads to the betrayed person checking up on the partner (checking their phone, credit card statements etc.).  Because they cannot trust themselves to trust their partner, the betrayed might make their partner call them every number of hours, send them pictures to make sure they say they are where they said they would be, etc.
  • Instead of focusing on making the other person trustworthy, focus on yourself and your own self-esteem/self-worth. Once you begin to trust yourself again, trusting your partner will come easier.

Hopefully these answers shed some light on the hard questions you may be wondering about before you consider therapy. Feel free to call or e-mail me if you have further questions.

 

Couple Counseling

Couples Counseling

 

The Importance of Emotional Connection During Everyday Activities

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It sounds so simple, right? Of course you should spend time with your significant other! You might spend a great deal of time together already! But ask yourself this, is it meaningful? Does it allow you and your partner to emotionally connect? John Gottman calls this “putting deposits in the emotional bank account” and this allows you to bounce back after the next big argument. Think back to the last time you and your partner spent time together. Was your partner emotionally “there” for you during the time? Were you emotionally “there” for your partner?

Take watching your favorite TV show together. Sure, you might both laugh at the same time at something funny that happens or you might both relate to what happened in that episode, but do you take the time to connect during or after the show or do you go your separate ways afterwards?

As people get more comfortable in their relationships and routines are in place, the emotional connection could decrease. I’m not saying that you stop spending time together (although you might!), but you may not be as emotionally present for one another as you were when you were first dating. Instead of reading and discussing the news, you may read the news silently. Instead of talking about the TV episode you watched, you may turn the TV off and go to bed.

To rectify this, in a therapy session I have couples identify what they currently do every day to connect with one another or their “rituals of connection” as John Gottman puts it. These can be simple, everyday occurrences such as making breakfast together, cuddling before waking up, greeting each other when you come home from work, or watching the evening news together. If you and your partner cannot think of any ways you connect throughout the day, you can think about what you used to do when you were first dating and why that was special to you. It is helpful to identify what you are currently doing to connect with one another and why it is meaningful to you. That way your partner knows that you value this activity and you keep doing it! Couples often surprise each other during this exercise. Often, one partner finds a great deal of meaning in something when the other had no idea!

Then the couple identifies activities that they would like to do in the future in which they would like their partner to be more emotionally “there” for them. This is an important activity to do. Even if you have been together for 40 years, your partner cannot read your mind! Keep in mind this is not an activity that allows you to criticize your partner for all of the things you are not doing together; it is one that allows you to say “I love you so much, I want your full emotional presence when we do X” or “I love doing this activity and I really want you emotionally there to share it with me.” It also allows you to know ahead of time what activities are important to your partner and which activities they would be hoping you were more emotionally present for. This allows you to prevent a “withdrawal” from the emotional bank account in the future and could even lead to a deposit!

Remember, every interaction can be made into a way to have a deeper emotional connection with your partner. In doing so, this helps keep the friendship strong, which is the foundation of a supportive and healthy relationship.

Happy connecting, everyone!