Empowered Relationship Podcast: Your Relationship Resource And Guide

GUEST: CANDY CRAWFORD Candy Crawford, MSW, LCSW, is a therapist, educator, and advocate for highly sensitive people. She maintains a private practice in the Chicago area, where she specializes in working with the highly sensitive and facilitates workshops and retreats in collaboration with Elaine Aron, research psychologist and pioneer in the study of this trait. (Please listen to the podcast episode or read the transcript to hear explanations, stories and examples.) HIGHLY SENSITIVE PERSON FACTS: Highly Sensitive Person is a layman's term. The scientific name is Sensory Processing Sensitivity. It is innate and occurs in 20% of the population. Therefore, 1 in 5 people have this trait. It is not a disorder or developmental issue. It occurs equally in men and women. 70% are introverted. 30% are extroverted. The tendency is found in the immune system, as well as the central nervous system. It is found in over 100 animal species. FOUR PILLARS OF HSP: D.O.E.S. D: Depth of processing. O: Over arousal or overwhelm. E: Emotional intensity. S: Sensory sensitivity. "Our brain is processing information in a more concentrated form." By Candy Crawford HOW DO I KNOW IF I AM HIGHLY SENSITIVE? If you think you might be a Highly Sensitive Person, you may want to take a self assessment test to get an indication (by Elaine Aron). Here are a couple of examples from Elaine Aron's HSP Self-test: "I am easily overwhelmed by strong sensory input." "I seem to be aware of subtleties in my environment." "I have a rich, complex inner life." "I notice and enjoy delicate or fine scents, tastes, sounds, works of art." If you are a parent and want to determine if your child is a HSP, then you can take this self-test to identify if your child has the trait. BENEFITS AND CHALLENGES TO BEING A HSP People who are highly sensitive offer great gifts to the world. They typically offer unusual depth and complexity, tenderness, and conscientiousness. They tend to be great listeners, leaders, and loyal companions. They are often creative and compassionate. One of the main drawbacks of having this trait is 80% of the population doesn't understand the experience of a highly sensitive person. Therefore, a highly sensitive person often feels misunderstood. Another consideration is that the demands of our modern, busy, chaotic world can feel overwhelming. "We exhibit such a full range of humanity." by Candy Crawford Important notes: Self-care is a critical key to thriving as a highly sensitive person. HSP's need daily down time. The goal is to strive for an Optimal Level of Arousal, which is where the nervous system is moderately alert and aroused, in that too much or too little stress can be problematic. "It requires a certain level of courage and a sense of self to live in alignment with your trait." by Candy Crawford SENSITIVITY AND INTIMACY: HSP's tend to get very bored in relationship. They don't enjoy small talk and prefer deeper conversations. They enjoy discussing existential topics. They love to process about their relationships. They bring a level of intensity. They can become overwhelmed quickly when in conflict. They look for meaning and significance in relationship. Understanding and gaining education about the needs of the highly sensitive person can be helpful in enabling the couple to work together in collaboration rather than resorting to blame, comparisons, and criticism. Helpful ways to interact with a HSP: Take an interest in your partner. Be curious. What has moved you? What was something you wondered about today? Tips for a HSP: Know your limits. Remove yourself when you get overwhelmed. Take care of yourself. Communicate your needs. To learn an important suggestion in how to develop a stronger sense of self, please listen to the interview with Candy Crawford. "In relationship, you want two fully functioning independent people showing up." by Candy Crawford MENTIONED: The Highly Sensitive Person, Elaine Aron (website) HSP Self-Test (self-test) Candy Crawford LCSW (website) The Highly Sensitive Person (book) Sensitive (documentary) Sensitive and In Love (documentary HSP and Horses (event) HSP Gatherings (event) Is Your Child Highly Sensitive? (self-test) TRANSCRIPT: Click on this link to access the transcript for this episode: If you have a topic you would like me to discuss, please contact me by clicking on the "Ask Dr. Jessica Higgins" button here. Thank you so much for your interest in improving your relationship. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! ❤ If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

LASER COACHING SESSION In this episode, I offer feedback to a listener who wants to deepen the level of commitment in his relationship, but is worried about coming on too strong and scaring her off. He is also afraid of getting rejected. (Please listen to the podcast episode or read the transcript to hear the conversation and examples to describe these points.) TIPS TO CONSIDER: State your desire as openly and honestly as possible. Practice safe vulnerability. Take care of yourself. Look for an opportunity for mutual engagement. Give space for your partner's authentic experience. Honor your values and relationship goals. Excerpt from The Gottman Institute: "If you suffer a physical injury, would you wait weeks or even years before seeing a doctor? Probably not, because you know that a doctor can assess what's wrong and treat it before things gets worse. Unfortunately, most couples don't think of emotional injuries in the same way. The average couple waits six years before seeking help, and by that point it can too late. The good news is that, according to the research, prevention is 3x more effective than intervention." To get support and invest in the strength and health of your relationship, check out the Connected Couple program. MENTIONED: The Gottman Institute (website) Photo by Gerome Viavant on Unsplash TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 133: How to confront the commitment conversation when you are afraid of rejection [Transcript] If you have a topic you would like me to discuss, please reach out to me. Here is my contact information. I would really appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

GUEST: ANI ANDERSON AND BRIAN TRZASKOS Ani Anderson and Brian Trzaskos are a dynamic husband and wife team who help compassionate entrepreneurs create the financial freedom they really want without compromising their integrity. As sought after rehabilitation and energy medicine professionals for over two decades, they have helped thousands of people achieve their desires through employing natural law and sensation-based mindset practices. Together they have created multiple businesses, a teaching institute, blended a family, and love sharing with other couples the secret to their success. (Please listen to the podcast episode or read the transcript to hear explanations, stories and examples.) NOTES FROM ANI ANDERSON AND BRIAN TRZASKOS: Brian & Ani share their story and how they came into relationship with a deep desire for a more expanded experience in life. They talked about the transformational process of being honest, authentic, and clear about their path to move forward together. "Storms happen in people's life. Things just come out of nowhere and are completely unexpected, but when we meet them with complete honesty and integrity than everyone through the process has an opportunity to shift and change and come to a higher level of being within themselves also." – Brian Trzaskos Memory recapitulation process: 3 favorite memories from childhood. 3 favorite personal memories as an adult. 3 favorite professional memories as an adult. Through the sensation-based mindset work, you can identify the top felt quality and sensation from these memories. To discover more about the sensation-based word you identified, you can look up the definition, synonyms and antonyms of the top sensation. The opposite of the felt sensation will be a key part of your experience. Then, you will come up with a statement for the sensation-based word, which then becomes your compass for making decisions. This sentence structure becomes your Soul's Agenda Statement. In relationship, your partner can support your soul's agenda, and you can support their soul's agenda as well. When you know what your partner's core purpose is, then you can ask very powerful, compassionate reminder questions. For example: What do you need to express? Where are you trapped right now? "Knowing your soul's agenda and both sides of the coin really allows people to remain conscious and open even in the difficult times, so they can see opportunities and get to the next level." Ani Anderson MENTIONED: Ani Anderson & Brian Trzaskos' website Practical Alchemist (website). Free gift: https://www.practicalalchemist.com/empoweredrelationships/ TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 132: How To Work With Your Soul's Agenda With Ani Anderson and Brian Trzaskos [Transcript] If you have a topic you would like me to discuss, please contact me by clicking on the "Ask Dr. Jessica Higgins" button here. Thank you so much for your interest in improving your relationship. Also, I would so appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

In ERP 125: How Kindness Can Strengthen Your Love – Part One, I talked about the article, titled "Masters Of Love," by Emily Esfahani Smith The article discussed the key to lasting relationships comes down to kindness and generosity. Based on the research of Gottman and others, "kindness (along with emotional stability) is the most important predictor of satisfaction and stability in a marriage." (Please listen to the podcast episode or read the transcript to hear explanations, stories and examples.) If you are interested in practicing more kindness in your relationship to strengthen your love, download this free pdf. The goal is to choose one kindness action or gesture a day for 25 days. 25 TIPS FOR BUILDING KINDNESS (16-20) 21. BE INCLUSIVE. In relationship, we can drift into being a little more self-focused. Over time the relationship can become one-sided, in that one partner dominants the decision making. How do you and your partner make decisions? Do you make unilateral decisions or do you solicit your partner's input and feedback? If you are the more assertive one in the relationship, perhaps take a little more time to include your partner in the decision making process. Consider their needs, values, and preferences AND take time to understand the importance of what those things mean to them. Most likely their interest have a particular significance to them, and when we don't take time to learn more we could be missing a great opportunity. Ask their opinion. What do you think? Let them know you value their perspective and thoughts. Include them in conversation and activities. 22. HAVE YOUR PARTNER'S BACK. How can you work together as a stronger team? This takes time, practice, and trust to develop. We all have our unique strengths and weaknesses. Maybe together, you and your partner can look at your collective efforts and how you can compliment each other and have each others' back. We all go through phases and seasons, maybe it be worth considering how to help more, if your partner is struggling. Is there a way you can offer to make your partner's life easier and take something off their plate? Another way of having your partner's back is to take your partner's side when they're upset about something outside the relationship. This means being supportive even if you think they're being unreasonable. 23. PUT YOUR PARTNER FIRST. Putting your partner first may be harder for people who have children and/or busy careers. However, many times I have seen clients feel hurt or insecure with how their partner does not prioritize their needs and preferences. This is especially true for the natural giver and pleaser in the relationship. From time to time, prioritize your partner's needs first. Help your partner feel important and cared about. Instead of putting work or the children first, put their needs first. Help them feel special. When you walk in the door, hug them first. Make their favorite dinner. Do something they want to do. Share in an activity they enjoy. 24. PRACTICE ACCEPTANCE INSTEAD OF CONTROL. Respect your partner's choices and preferences. Give space for your partner to be who they are. To alleviate anxiety, stress, and fear, it is common to want to control your partner as a source of relief. Offering acceptance to your partner helps create a feeling of unconditional regard, where your partner can let their guard down and feel okay to just be. 25. APPRECIATION & GRATITUDE In the article "Masters Of Love," by Emily Esfahani Smith quotes John Gottman "There's a habit of mind that the masters have, which is this: they are scanning social environment for things they can appreciate and say thank you for. They are building this culture of respect and appreciation very purposefully. Disasters are scanning the social environment for partners' mistakes." Look for the good. Focus on your partner's positive attributes. Intentionally appreciate your relationship and your partner. Your mindset and focus will greatly influence how you treat your partner. By choosing to attend to the positive aspects of your relationship, by recalling good memories, or your partner's strengths, you will add positive energy into your dynamic. When negativity arises, notice what is going on for you. You may be irritable for other reasons (i.e. long day, giving too much to other, needing a little self-care), or you have a concern with something within your relationship, or it might be a habit to scan for the negative. In all situations, it will be helpful to counterbalance the negativity by consciously choosing to acknowledge goodness in your partner. The next level is to express your appreciation and gratitude through the form of compliments, appreciations, and acknowledgements. "You look great." "I see how hard you are working and it means a lot to me." "Thank you for making me laugh." Cultivating positive interactions, big and small, helps you strengthen your relationship. Appreciations. "I appreciate…" Thank your partner. Write a love letter about what you admire about them, a endearing memory together, how you have grown closer as a couple, etc. If you are interested in practicing more kindness in your relationship to strengthen your love, download this free pdf. The goal is to choose one kindness action or gesture a day for 25 days. To take your relationship development to the next level, check out the Connected Couple program. MENTIONED: ERP 125: How Kindness Can Strengthen Your Love (podcast) ERP 128: How Kindness Can Strengthen Your Love – Part Two (podcast) ERP 129: How Kindness Can Strengthen Your Love – Part Three (podcast) ERP 130: How Kindness Can Strengthen Your Love – Part Four( podcast) A Step-by-Step Guide To Turn Any Argument Into Effective Communication (article) Masters Of Love by Emily Esfahani Smith (article) Brené Brown on Empathy (video) The Power Of Vulnerability (TED Talk) Listening To Shame (TED Talk) Empowered Relationship FB Page Photo by Courtney Hedger on Unsplash TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 131: How Kindness Can Strengthen Your Love – Part Five [Transcript] If you have a topic you would like me to discuss, please reach out to me. Here is my contact information. I would really appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me. SHARE THIS:

In ERP 125: How Kindness Can Strengthen Your Love – Part One, I talked about the article, titled "Masters Of Love," by Emily Esfahani Smith The article discussed the key to lasting relationships comes down to kindness and generosity. Based on the research of Gottman and others, "kindness (along with emotional stability) is the most important predictor of satisfaction and stability in a marriage." (Please listen to the podcast episode or read the transcript to hear explanations, stories and examples.) If you are interested in practicing more kindness in your relationship to strengthen your love, download this free pdf. The goal is to choose one kindness action or gesture a day for 25 days. 25 TIPS FOR BUILDING KINDNESS (16-20) 16. ACCEPT YOUR PARTNER'S PERSPECTIVE. In relationship, people want to feel heard, understood, respected, and validated. This is especially true during conflict or a difference of opinion. Often partners will go around and around explaining themselves over and over in an attempt to feel understood. When they don't feel heard and understood, voices raise, conflict escalates and disconnect increases. Amazing shifts occur when partners can take the time to not only hear their partner's words, but truly listen… not only comprehend their partner's issue, but to understand it deeply. You do not have to agree with your partner to understand and entertain their perspective. A big key in being able to put yourself in your partner's shoes is to slow down. So often, we feel a sense of urgency and we want to rush through the conflict as quickly as possible. However, this generally causes more problems. When partners can see the validity in each other's experience, they begin to work together and their conflictual dynamic dramatically improves. Letting your partner know that you get why they feel the way they do or how their perspective makes sense (even if you don't agree) helps them feel seen, heard, acknowledged and respected. When both partners feel understood, acknowledged, and respected, they can collaborate more easily to work towards creative solutions. If you need more practice with this, consider checking out this article or some of my podcasts about conflict. 17. EMPATHIZE AND APOLOGIZE. Offer sincere empathy when you take your partner's perspective. When you imagine what it is like for them as they describe their experience, attune to their emotional world. Try to understand what they have been feeling or better yet imagine what you would feel if you were in the same scenario, exactly as they described it. Brené Brown has done so much to teach us about the power of empathy and human connection. I still recommend her TED Talks and RSA animated shorts (see below for links). Empathy can be conveyed in a few simple words or even through your nonverbal expressions and gestures (i.e. body posture and facial expressions). The goal is to be present with your partner's pain and not turn away. Be willing to "feel with" your partner. Empathy helps people feel accepted and connected, rather than feeling shame and alone. A little bit of empathy can go a long way in building an emotional bond and sense of togetherness. Apologies are where we acknowledge how our ways have impacted our partner and maybe even admit fault. Yet, many people have a hard time getting to this place because they feel defensive and protective. Apologies are easier when we drop the ball. We know we messed up and we can easily apologize. An apology is much harder when you had no intention to hurt your partner. Even harder still is apologizing when you feel that your actions were justified. In this case, it may be an apology for a specific part of the interaction. "I am sorry I reacted." "I am sorry I got defensive." "I am sorry I hurt your feelings." 18. ACKNOWLEDGE PLACES YOU AND YOUR PARTNER AGREE. As I mentioned before, negative emotions carry a lot of weight. Hence, this is why John Gottman recommends the 5 to 1 ratio of positive to negative interactions, as it takes 5 positives to counteract the 1 negative interaction. In the business sector, it is common for customer service representatives to get more negative feedback than positive. Generally, people will complain about a concern, but they will not comment about their positive experiences. This is also true in relationship. We vocalize our complaints and issues, but we don't always express our positive feedback. During conflictual times, it is easy to lose sight of the positives. We forget our partner loves us. We overlook all the ways they give and care for us. We ignore their good intentions and positive efforts to help. We forget they are in pain too. One way to acknowledge the areas that are working well in your relationship is to look at the places you agree and are on the same page. Finding opportunities for agreement can build a sense of alliance and help shift the direction of the conversation. Any form of agreement can build some quality of togetherness. Some couples have shared that when they had a bad experience with a therapist or coach, one good thing that came out of the experience is that they joined together in their complaints, which ironically had a positive impact on their relationship. 19. WORK WITH YOUR PARTNER. Learning to work with your partner, during a conflict is probably the most important task we are faced with in relationship. During a conflict, it can feel like your partner has the power to hurt you and possibly utterly destroy you, the last thing you will want to do is be gracious, kind, and emotionally vulnerable. Most likely, everything in your nervous system is going to tell you "Protect at all costs." Yet, this is the very thing that makes your partner your adversary, which will over time tear your relationship apart. As much as we would like to stay protected, behind our defenses, and only meet our partner when it appears to be safe, our hiding and protective strategies contribute to our feeling unsafe. True understanding, empathy, and collaboration cannot happen when we are busy defending and protecting ourselves. First, calm yourself down and reorient your goal to "work towards a resolution with your partner." When I just started practicing some of these relationship principles, I remember having to check-in with myself during an argument. I would ask myself "Do I want to win right now? Or do I want to work towards a resolution?" Many times, my honest answer was "I want to be right. I want to win." If that was my answer, I would do my best to shift my goal or end the conversation to revisit at a later time. If you treat your partner as an ally, you will accomplish so much more. It is so interesting that our legal system is governed by the rule "innocent until proven guilty." Yet, in our intimate relationships, we accuse each other as guilty, with the utmost certainty, even before having a dialogue. How can we be so sure? The certainty comes from our most protective instincts. Our instincts actually don't care if they are misreading the situation or are operating on inaccurate information. All they care about is protecting against any threat, saying "Better safe than sorry." This is why we need extra training in how to deal with stress, differences, and pain in relationship, so that we can be allies together on the path of long, lasting intimacy. 20. PUT YOURSELF OUT THERE. In the beginning stages of love and romance, men and women go to great lengths to show appeal and sexiness towards their partner. Then, the demands of life set in, and we can start to feel drained and depleted. Often, the goal of partner bonding becomes more practical…something along the lines of comfort, relaxation, and soothing. Unfortunately, it can feel as though time erodes the feelings of care and concern in even the best of relationships. People stop doing the nice little things they used to do for each other because they're too tired, too stressed out, or start waiting for the other person to do something nice first. Partners can feel taken for granted and horribly lonely. Have you gotten lazy in regards to romance and extra gestures of love and care? Can you do something special to express romance and/or sexiness towards your partner? Enjoy a candle lit dinner. Slow dance together. Get dressed up. Wear a sexy undergarment. Use your imagination. If you are interested in practicing more kindness in your relationship to strengthen your love, download this free pdf. The goal is to choose one kindness action or gesture a day for 25 days. Stay tuned for the last five tips for building kindness in the upcoming podcast episode. Until then, check out the Connected Couple program to develop happy, lasting love: MENTIONED: ERP 125: How Kindness Can Strengthen Your Love (podcast) ERP 128: How Kindness Can Strengthen Your Love – Part Two (podcast) ERP 129: How Kindness Can Strengthen Your Love – Part Three (podcast) ERP 036: How To Offer The Gift Of Listening( podcast) A Step-by-Step Guide To Turn Any Argument Into Effective Communication (article) Masters Of Love by Emily Esfahani Smith (article) Brené Brown on Empathy (video) The Power Of Vulnerability (TED Talk) Listening To Shame (TED Talk) Sex & In The City clip: Miranda Moment Brazilian (video) Empowered Relationship FB Page Photo by Alex Holyoake on Unsplash TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 130: How Kindness Can Strengthen Your Love – Part Four [transcript] If you have a topic you would like me to discuss, please reach out to me. Here is my contact information. I would really appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

In ERP 125: How Kindness Can Strengthen Your Love – Part One, I talked about the article, titled "Masters Of Love," by Emily Esfahani Smith The article discussed the key to lasting relationships comes down to kindness and generosity. Based on the research of Gottman and others, "kindness (along with emotional stability) is the most important predictor of satisfaction and stability in a marriage." (Please listen to the podcast episode or read the transcript to hear explanations, stories and examples.) If you are interested in practicing more kindness in your relationship to strengthen your love, download this free pdf. The goal is to choose one kindness action or gesture a day for 25 days. 25 Tips for Building Kindness (11-15) 11. Learn how to address issues. Most of us do not feel uncomfortable with conflict or addressing a conflictual topic with our loved one. Often, we have experienced pain, difficulty, and upset during conflict in the past. The take away message has been "I don't want to do that again." Unconsciously, we make a decision to avoid sensitive topics. There is a balance to be struck when addressing a conflict. A) You will not want to invest the time and energy with just anyone. You will reserve this process for people who you are very close with, intend to have a lasting relationship with, and would like to deepen the intimacy with. B) You will want to get in touch with what is true, but you will also want to practice tact and consideration when expressing yourself. C) You will want to develop skill in addressing an issue. Like anything, there is a learning curve towards developing any level of skill. Acquired skill does not come without learning and practice. Conflict in relationship is a tricky area to develop skill in because it requires us to tolerate some pretty uncomfortable emotions, particularly, how to deal with fear and anger. Often, we don't have a safe practice ground. When you were learning to drive, did your parent take you to the country or an abandoned parking lot to practice? The idea here is to have a safe place to get acquainted with all the mechanics and practice without hurting anyone or anything. We do not have this practice ground in relationship. It is real-time. Live and often feels like do or die. Your partner's skill level matters greatly in the equation as well. Whether or not they can manage their emotional reactivity and insecurities. Do they take things personally? Do the assume the worst? Do they get protective, defensive, or blaming? Avoiding doesn't work either. "Kindness doesn't mean that we don't express our anger, but the kindness informs how we choose to express the anger. You can throw spears at your partner. Or you can explain why you're hurt and angry, and that's the kinder path." by Julie Gottman 12. Practice respect during conflict. When push comes to shove, do you step up or do you step away? In my younger years, I had to work towards calming down my reactions and tempering my impulses. To think before I speak and not lash out. To try to be more objective and considerate in my languaging. To not to be so defensive when I feel attacked. Whereas, other people have to work towards coming to the table, when their impulse is to step away. Maybe their pattern is to distance themselves or get passive aggressive. Or maybe they ignore, reject, or cut people off. Stepping up and stepping away can both be done in disrespectful ways. Knowing your tendency is helpful when trying to understand your patterns in conflict. Do you know where you go when are not at your best in conflict? One shift that helped me be more respectful during conflict was to have the goal of practicing respect as a form of integrity, in that treating someone with dignity and civility is a way that I can feel good about myself and my character. If character and integrity become the goal or measure, then what helps accomplish that goal? Taking care of yourself. Calming down. Removing yourself from the dynamic. Setting a boundary. Here are a couple of examples of how to practice respect during a conflict: Be objective and fair in recounting of the story. Stick to the facts. Have tact. "Tact is telling the truth kindly, considerate of how your words affect others' feelings. Think before you speak, knowing what is better left unsaid. When you are tactful, others find it easier to hear what you have to say. Tact builds bridges." By The Virtues Project Be considerate. Your partner has a perspective and a position as well. Can you make room for their experience? Start a difficult conversation gently instead of waiting for things to reach a boiling point. "The hardest time to practice kindness is, of course, during a fight—but this is also the most important time to be kind. Letting contempt and aggression spiral out of control during a conflict can inflict irrevocable damage on a relationship." By Emily Esfahani Smith, The Atlantic 13. Strive for the 5 to 1 ratio. If you are familiar with John Gottman's work, you may have come across the 5 to 1 ratio. This ratio recommends having five or more positive interactions for every negative interaction, so that you can have a stable and happy marriage. The basic principle here is that when kindness outweighs negativity, happiness is a more likely to occur. In most human interactions, we have some type of transactional analysis going on. Am I giving more than I am getting? Are they adding to my life or are they taking away from me? Is our relationship equitable? Granted, relationships cannot be 50/50 all the time. However, it is a very human experience to respond to the balance of giving and receiving in relationship. "When the masters of marriage are talking about something important, they may be arguing, but they are also laughing and teasing and there are signs of affection because they have made emotional connections." By Dr. Gottman Unhappy couples tend to engage in fewer positive interactions and their positive-to-negative ratio during conflict is more like 1-to-1, which is unhealthy. There is a great deal of emotional power in negative interactions, such as criticism, defensiveness, stonewalling, contempt, mocking, eye-rolling, and sarcasm. This is why it takes five positive interactions to counteract the one negative interaction. In happy marriages, people expect to feel safe, and when a negative interaction occurs it is quickly repaired with understanding, validation, and empathy. Is there a way to lighten the mood, crack a joke, look at your partner and smile, or touch them softly when discussing a difficult topic? 14. Offer reassurance. There will be times when your partner feels insecure, afraid, and uncertain. Unfortunately, your partner may not have the capacity to tell you explicitly when they are feeling scared, anxious, or worried. Whether or not their doubts relate to career, friends, family or relationship, you have a powerful opportunity to remind them of their goodness and value. Sometimes, the kindest thing we can offer our partner is genuine, sentiments of belief and reassurance. Offer affirmation to your partner. Let your partner know you believe in them Validate their strength. "It is going to be okay." "You got this." 15. Forgive Your Partner's shortcomings. Typically, when our partner does something off-putting, it is easy to feel offended and hold a grudge. Holding a grudge usually does not help us feel better, nor does it bring a resolution with our partner. Even with attempts to resolve an issue through a conversation, we can continue to take issue with our partner's actions is like if punishing them would somehow change the situation. If grudges persist, we can withhold our affection and become passive-aggressive. We can grow distant and critical. And we can start to see our partner as the problem, rather than as our trusted ally. What would it take to let go of the grudge, be vulnerable about your pain, and be open to reconciling? To choose to open your heart, make peace with the circumstances, and work with your partner? If you are interested in practicing more kindness in your relationship to strengthen your love, download this free pdf. The goal is to choose one kindness action or gesture a day for 25 days. Stay tuned for the next several tips for building kindness in the upcoming podcast episode. Until then, check out the Connected Couple program to develop happy, lasting love: MENTIONED: ERP 125: How Kindness Can Strengthen Your Love (podcast) ERP 128: How Kindness Can Strengthen Your Love – Part Two (podcast) ERP 123: Forgive For Love With Dr. Fred Luskin (podcast) ERP 026: How To Repair & Resolve Hurt In Relationship (podcast) Masters Of Love by Emily Esfahani Smith (article) ERP 109: How Being Gentle With Your Partner Can Make A Big Difference (podcast) Jerry Maguire Pumping Up Rod Tidwell Before the Draft (Youtube video) The Virtues Project (website) Empowered Relationship FB Page TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 129: How Kindness Can Strengthen Your Love – Part Three [Transcript] If you have a topic you would like me to discuss, please reach out to me. Here is my contact information. I would really appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

In ERP 125: How Kindness Can Strengthen Your Love – Part One, I talked about the article, titled "Masters Of Love," by Emily Esfahani Smith The article talked about the key to lasting relationships comes down to kindness and generosity. Based on the research of Gottman and others, "kindness (along with emotional stability) is the most important predictor of satisfaction and stability in a marriage." (Please listen to the podcast episode or read the transcript to hear explanations, stories and examples.) If you are interested in practicing more kindness in your relationship to strengthen your love, download this free pdf. The goal is to choose one kindness action or gesture a day for 25 days. 25 TIPS FOR BUILDING KINDNESS (6-10) 6. CELEBRATE WINS. When you experience success, an accomplishment or something good, who do you share it with? Are you and your partner able to celebrate the joy and excitement of good news together? There is something called the "winner's effect." When we experience a win of some sort, we get a release of dopamine and testosterone. Dopamine is one of the feel good neurochemicals. The beginning stages of love, romance, and desire are fueled by dopamine along with other neurochemicals like oxytocin. When we experience a win, positive changes are happening within our chemical makeup and brain structure. We will typically feel more confident, quick witted, and more courageous. Cognitive neuroscientist Ian Robertson explains "Winning increases the dopamine receptors in the brain, which makes you smarter and more bold." Sharing these pivotal moments are critical for relationship quality and connection and can be very damaging when they are not shared and celebrated together. In a psychological study, Will You Be There For Me When Things Go Right, by Shelly Gable and her colleagues, couples were asked to discuss recent positive events from their lives. The purpose of the study was to observe how partners would respond to each other's good news. They found that, in general, couples responded to each other's good news in four different ways: passive destructive, active destructive, passive constructive, and active constructive. The most common response is a passive constructive one, like "That's nice," or "Congratulations." Sometimes couples will receive passive destructive responses such as a flat response or being ignored when sharing good news. On rare occasions, a critical, or active destructive response is given. In the article, Why You and Your Partner Need to Celebrate Each Other by Linda and Charlie Bloom, they write "What truly enlivens a relationship, though, is an active constructive response, when the person who hears about our success is sincerely happy for us. An active constructive response shows generosity of spirit and eagerness to hear more about the good news. Celebrating triumphs in life, from small, seemingly trivial ones to those that are more significant, strengthens the bond between two people. Being genuinely enthusiastic in responding to a partner's good fortune can have a positive impact on them." "The genuineness and frequency of active positive responses are essential to the development of healthy relationships….When we celebrate each other's accomplishments, we thrive. We are more likely to be securely bonded to each other, satisfied with our relationship, and enjoy greater love and happiness" by Linda and Charlie Bloom. 7. EXPRESS AFFECTION. A few days ago, I was meeting with a couple I have been working with for a couple of months. Unfortunately, they are working through some pretty big disconnect. One of the areas where they have experienced a divide is in the way they express and receive love. Stylistically, she is more reflective and introspective, and he is more active and energetic. She was describing a longing to feel his embodied touch and presence. He had no idea what she was talking about. When you touch your partner, are you present to the moment? Are you focused on the shared connection or are you touching your partner out of habit and routine? Do you initiate physical contact with your significant other at all? Do you hug, hold hands, kiss? The other day, my husband wasn't feeling well. Often times, my first attempt to connect with him is verbal. When he doesn't engage, I will slow down and try to feel with him. In a more embodied way, I gentle rubbed his lower back, and he opened up to me about where he felt pain and discomfort. Kind touch reduces stress and tension, and it conversely facilitates more connection and warmth. We are rarely encouraged to give affection and kind touch. It can be easy to forget. Gently touch your partner to let them know you care. High five to celebrate a win. Embrace after a long day. Give a hand or foot massage. Look at your partner with kind eyes. Smile at them. For some people, being touched with kindness gives them the experience of feeling loved. What ways can you use touch to convey your care and affection to your partner? 8. GIVE YOUR PARTNER THOUGHT. Most of us will focus on and pay attention to what we are experiencing in any given moment. It takes a mental leap to put ourselves in our partner's perspective and think about what they would enjoy. When someone puts energy and thought into considering what we would like, we feel special and cared about. When people describe meaningful acts of care from their partner, they often talk about the little things. Small acts of kindness are powerful ways to increase the positivity in your relationship. Remembering what your partner has been up to and asking about how it is going. Bringing up a topic that is important to your partner. Doing something extra to help them feel your support and love. If you partner is having a bad day, maybe pick-up something that they will enjoy. Being willing to focus on and give attention to your partner's interests demonstrates your care and that they matter and are important to you. Demonstrate consideration by doing things that are meaningful to them, like: Being on time. Doing the dishes. Sticking to the budget. Although these small gestures of kindness and thought can seem insignificant, they provide positive signals that your partner is valued and the relationship is important. Heat up the water for tea. Get a blanket. Get bags out for trip. Buy their favorite beverage. Make their favorite dinner. Small gestures over time accumulate to strengthen your love and connection as a couple. 9. TREAT YOUR PARTNER WITH MANNERS. Dr. Fred Luskin, 'Why is it that we treat others with more civility than we do our partners?" For example, have you ever been in an ugly argument with your significant other, and then in the next moment picked up the phone to answer a call with politeness? In the beginning stages of love, we tend to take extra care with our manners and grooming. We want to be polite and pleasant to be around. Whereas over time, we can get comfortable, perhaps too comfortable, and lose consideration and manners. Eat with your mouth open. Farting. Interrupting. Complaining. Not being thoughtful about what you say. Relating to your partner with good manners expresses care, consideration, and appreciation. Please. Thank you. Excuse me. Often times, couples will get into small arguments because they feel slighted or disrespected. Being considerate as a couple, shows that you maintain respect for each other. In that we do not take each other for granted, and we appreciate and value one another. Would you be willing? What do you think? Would you be okay if..? Finally, treating your partner with good manners promotes good will and positivity. 10. BENEFIT OF THE DOUBT. One way to practice kindness is by giving your partner the benefit of the doubt, when it trying to decipher your partner's intentions. Many times in relationship, we will perceive our partner's actions and not have enough information to full understand why they did or didn't do what they did. John Gottman explains from his research that "disasters" see negativity in their relationship even when it is not there. Whereas "masters" will anticipate that there is a good reason for their partner's actions, even if it doesn't appear to make sense at the time. Yes, it may be difficult to suspend judgment when your partner does something off-putting. However, not jumping to conclusions and not assuming the worst will save a lot of heartache and drama. If you notice that you sometimes think negatively about your partner's actions, try being generous when speculating about your partner's intentions. Most likely, if you took the time to understand what was behind their actions or behavior, it would make sense. Most often, your partner means well, even if their delivery is subpar at times. If you are interested in practicing more kindness in your relationship to strengthen your love, download this free pdf. The goal is to choose one kindness action or gesture a day for 25 days. Stay tuned for the next several tips for building kindness in the upcoming podcast episode. Until then, check out the Connected Couple program to develop happy, lasting love: MENTIONED: ERP 125: How Kindness Can Strengthen Your Love (podcast) ERP 123: Forgive For Love With Dr. Fred Luskin (podcast) Masters Of Love by Emily Esfahani Smith (article) Why You and Your Partner Need to Celebrate Each Other by Linda and Charlie Bloom (article) Will You Be There For Me When Things Go Right by Gable et al. (research article) TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 128: How Kindness Can Strengthen Your Love – Part Two [Transcript] If you have a topic you would like me to discuss, please reach out to me. Here is my contact information. I would really appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

Be sure to check out the previous episode, ERP 126: What To Do When You Feel Insecure In Relationship if you missed it. WHAT WILL WORK WHEN ADDRESSING INSECURITY IN RELATIONSHIP (Please listen to the podcast episode or read the transcript to hear explanations, stories and examples.) 1. EXPLORE YOUR BELIEFS, FEARS, AND WORRIES. Understand your attachment style. Secure attachment style leads to feelings of trust, confidence, and belief in relationship. Whereas, insecure attachment style leads to feelings of distrust, lack of confidence, and belief. Knowing our attachment style can be really helpful in understanding your experience in relationship (in that it may have roots in the past). Sometimes we will recreate a dynamic from our past. If we can be more aware of our attachment needs, then we can enter into healthier relationship dynamics. Over time, we can actually develop a secure attachment style. Identify your operating beliefs. About relationship? About men? "Men are pigs. Cheaters. At some point, he will lose interested in me." About women? "She is prettier than me. She has a better body. She is not to be trusted." Are your beliefs unsupportive, limiting, and/or negative? Identify them. Explore them. Get support. Examine your fears. It can be a good practice to get your thoughts down on paper, so that you can look at your process more objectively. You will also be able to look at your fears more closely. You may be able to distinguish more easily what is real and where you might be filling in the blanks. Get to know your inner voice. How you talk to yourself? Does your inner critic run the show? Can you invite other voices to the party? 2. CREATE A SAFE SPACE. One of the things that complicates matters is… we fight with ourselves. We will pretend like we are fine, good and have no issue, when in fact we are uncomfortable, scared, and threatened. Take care of yourself Remove yourself from the situation (i.e. like being hit by waves, barely keeping your head above water, but staying in the ocean). Create your own environment. Get into your space. What would you enjoy? Stretch, music, candle, bath. In 4 Ways to Stop Feeling Insecure in Your Relationships, by Jennice Vilhauer Ph.D., she writes "Feeling secure in a relationship depends on trusting the other person but, more importantly, on learning to trust yourself. Trust yourself to know that no matter what the other person does, you will take care of you. Trust yourself to know that you won't ignore your inner voice when it tells you that something isn't right. Trust yourself not to hide your feelings, trust yourself to make sure your needs are met, and trust yourself that you won't lose your sense of self-identity. Trust yourself to know that if the relationship isn't working, you will be able to leave and still be a wholly functioning individual. When you trust yourself, feeling secure is almost a guarantee." Be vulnerable. Acknowledge your fear and threatening feelings. Biggest change for me. Instead of trying to control my circumstances. Turning inward, acknowledging my fear. Sharing and if your partner is interested in helping, offer a way to help. Trust will develop when you reveal yourself and your partner shows up. 3. LEARN TO TOLERATE THE UNCERTAINTY. Huge risk to love. There are no guarantees. Our confidence builds when we believe we will be able to handle what life will bring us. Grieving small deaths many times in the relationship. Not the way, I wanted or imagined. 4. GET SOME DISTANCE AND PERSPECTIVE. Nature. Friends. Music. In 4 Ways to Stop Feeling Insecure in Your Relationships, by Jennice Vilhauer Ph.D., she writes "Maintaining your sense of self-identity and taking care of your needs for personal well-being are the keys to keeping a healthy balance in a relationship. When you aren't dependent on your relationship to fill all of your needs, you feel more secure about your life. Being an independent person who has things going on outside of the relationship also makes you a more interesting and attractive partner. Ways to maintain your independence include: Making time for your own friends, interests, and hobbies, maintaining financial independence, and having self-improvement goals that are separate from your relationship goals. In essence: Don't forget to do you." 5. PRACTICE SELF-VALIDATION. What do you appreciate about yourself? Qualities, traits, efforts, and intentions (i.e. Kind, loving, thoughtful, affectionate, honest, trustworthy, smart, etc.). How do you add value and contribution to your relationship or your partner's life? Instead of focusing on what you don't like or didn't do well, focus on what you do like or did do well. No one is you. You have value to offer. "Feeling good about who you are is a win-win for the relationship. You get to enjoy the sense of well-being that comes with genuinely liking yourself, and self-confidence is an attractive quality that makes your partner want to be closer to you." by Jennice Vilhauer Ph.D. Stay tuned for the next episode as we revisit The Power of Kindness in Relationship. Until then, check out the Connected Couple program to develop happy, lasting love: MENTIONED: ERP 126: What To Do When You Feel Insecure In Relationship (podcast episode) ERP 043: How To Transform Jealousy into Passion and Excitement (podcast episode) ERP 052: Save Your Relationship By Understanding Your Attachment Needs (podcast episode) ERP 123: Forgive For Love With Dr. Fred Luskin (podcast episode) ERP 114: How To Develop The Strength Of Vulnerability (podcast episode) ERP 115: How to develop the strength of vulnerability – Part Two (podcast episode) 4 Ways to Stop Feeling Insecure in Your Relationships, by Jennice Vilhauer Ph.D. (article) Emotions As Honored Guest, by Stephanie Noble (article) Photo by Denys Argyriou on Unsplash TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 127 : What To Do When You Feel Insecure In Relationship – Part Two [Transcript] If you have a topic you would like me to discuss, please reach out to me. Here is my contact information. I would really appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

LISTENER'S QUESTION "I have been listening to your podcasts and i find them very helpful for me to understanding how to communicate and work through some of my thoughts and needs in my relationship. I have been having an internal struggle with myself in my relationship that i was wondering if you might be able to help me work through and understand. I think this might have to deal somewhat with self love and self esteem but i am not sure how to get better with these subjects. I have this amazing boyfriend who knows I have insecurity issues and is really understanding and I believe I can trust him but I am having a struggle with modern normalities. There are 2 things that are similar but slightly different that I just can't feel comfortable with. My boyfriend is a TV person and he likes to get into all sorts of shows ranging from standard TV to HBO and Cinemax type shows. He has told me that he doesn't watch them for the sex scenes and nudity and i believe him but because he is a man i can't think that he doesn't enjoy them. This thought of that and how much there is in these shows makes me uncomfortable. I don't want to make him not watch the shows because it's not his fault they put those scenes in these shows but I don't know how to frame my mind to accept it. I also get uncomfortable about going anywhere where women will be barely wearing clothes like the beach, wondering if he might be enjoying what he sees, even though i know it's natural to be attracted to other people it still makes me uncomfortable. I have talked to him about it and he has told me he is not a visual person and he doesn't care about anyone else but i still understand that he is man. I want to be able to do these things with him because they are part of modern day life but i am having a hard time. If you could offer suggestions that would be so very helpful to me. I also would like to thank you so much for putting together these podcasts for people like me. They help me grow as a person and become a better partner." DR. JESSICA HIGGINS' RESPONSE Thank you for reaching out. I acknowledge your experience, the discomfort and struggle around these issues. I know it can be extremely painful. Also, I love that you are looking for ways to shift your experience and improve that way you deal with some of these insecurities. Today, I am going to offer you some tips to address your questions. I will also be offering general suggestions and recommendations for how to deal with insecurity in relationship. (Please listen to the podcast episode or read the transcript to hear explanations, stories and examples.) INSECURITY IN RELATIONSHIP When we are feeling insecure, we are typically feeling as though we are not good enough and/or we are feeling some type of threat. While most of us will have feelings of insecurity at some point or another, it is important to pay attention to when we notice a repetitive pattern of insecurity. Especially because insecurities can push people away and be a self-fulfilling prophecy. Feelings of insecurity usually involve: Inadequacy Anxiety Criticism Comparison Inadequacy When we question our value and self-worth, we tend to put a lot of emphasize on other people's perceptions of us. We will look for outside validation, affirmation and reassurance to feel good about ourselves. The trouble with this approach is: We never feel solid and secure in our goodness and worth. We typically feel disempowered, lacking and inadequate. Getting validation and reassurance rarely leads to satiation and lasting change. At it's best, it provides a temporary fix. When we do not believe we are good enough, it is very difficult to believe someone else's high opinion of us or to receive someone's compliment. We never feel trusting, relaxed and at peace with ourselves and our relationship. Anxiety Relationship will evoke our fears, wounds, and insecurities. When we love deeply, we are confronted with our attachment insecurities, essentially our trust, confidence, and belief that our partner will be there for us. If you have experienced any disappointment, loss, pain, rejection, abandonment, trauma, or neglect in your early years in how your caregiver/s provided for you, it is likely that you may have some level of attachment insecurity. Criticism How do you talk to yourself? What is your internal dialogue? Are you kind when you look in the mirror or do you criticize parts of your body? When you get dressed in the morning, what do you believe about your presentation (i.e. "Ugh, I hate my outfit." "I need to lose weight.")? When you make a mistake, what do you say to yourself? Sometimes, many times, we are our worst and harshest critics. There is nothing wrong with striving for greatness, but are we using pain, punishment, and shame as forms of motivation? Comparison In the The Comparison Trap, By Rebecca Webber, she writes "Social comparison theory was first put forth in 1954 by psychologist Leon Festinger, who hypothesized that we make comparisons as a way of evaluating ourselves. At its root, the impulse is connected to the instant judgments we make of other people—a key element of the brain's social-cognition network that can be traced to the evolutionary need to protect oneself and assess threats." DISTORTED MESSAGES Constant imagery of women's bodies. Concentrated exposure designed to be compelling. Over sexualized. Not valuing other traits, qualities, and characteristics Killing Us Softly WHAT WILL NOT WORK Trying to control his environment. Attempting to control the environment is a negative cycle because you will not develop trust. For example, if you feel success in minimizing your discomfort, it will because you managed the situation. Avoiding creates more anxiety, and at times phobias, as you let fear dictate and limit your life. If he is not respectful towards women or has a wandering eye, then you will know. You trying to control the situation will get in the way of gathering this information, as well as taking away his opportunity to show-up for you. Comparing yourself to every women on television and out in public. By constantly measure your worth against others, you are giving your power away. This sells you short because the only way for you to be valuable or lovable is if you rank high. This is an anxious feeling because you always have to compete with others. Rather than just being your awesome self. Making your partner responsible. When we feel threatened, it is easy to judge that what your parent is doing is wrong or bad. For example, if a guy feels insecure about himself, and his significant other is friendly. His temptation might be to be critical of his partner…judging her as too outgoing and gregarious. He may even try to control who she talks to and socializes with. While he doesn't feel safe and secure, he attempts to blame and control her. She is likely to push his blame and criticism away. Thus, leaving them both feeling hurt, scared, and disconnected. Seeking continual reassurance. It is natural to seek reassurance from our partner when we experience self-doubt. Yet, if this is our only method towards feeling more security, then we come dependent on our partner's approval for our well-being. Your partner will likely resists this responsibility and burden. It is a burden because it requires them to only convey positive feelings towards you, which is not realistic or authentic. Getting carried away with negative thoughts, worries, and fears. What is your worry? What is your fear? The majority of relationship insecurities are based on irrational thoughts, fears, and worries. Letting anxious feelings rule. When we feel threatened, it is easy to react to the alarms going off. However, when it comes to relationship, very little good comes from reacting. When we react, it can feel like we are out of our minds. Which in some respects is true, we are not in our right place. It is very hard to think rationally when we are panicked. I hear people say "I don't know what I was thinking." "It is so not like me." "I DO trust you." Stay tuned for the next episode discussing "What Will Work" when feeling insecure in relationship. Until then, check out the Connected Couple program to develop happy, lasting love: MENTIONED: ERP 125: How Kindness Can Strengthen Your Love (podcast episode) ERP 043: How To Transform Jealousy into Passion and Excitement (podcast episode) ERP 052: Save Your Relationship By Understanding Your Attachment Needs 9podcast episode) ERP 071: How To Use Sexual Energy To Improve Your Health & Relationship – With Sarina Stone The Comparison Trap, By Rebecca Webber (article) Killing Us Softly (Wikipedia page) Photo by Andrew Neel on Unsplash TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 126: What To Do When You Feel Insecure In Relationship [Transcript] If you have a topic you would like me to discuss, please reach out to me. Here is my contact information. I would really appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.

A long while back I remember this article from The Atlantic circulating on social media, titled "Masters of Love," by Emily Esfahani Smith. One of the main points of the article is the key to lasting relationships is kindness and generosity. Based on the research of Gottman and others, "kindness (along with emotional stability) is the most important predictor of satisfaction and stability in a marriage." When kindness is expressed in relationship, couples feel more care, consideration, love, and understanding. Kindness contributes to an overall feeling of goodwill and positivity. Partners are inspired and motivated to continue the pattern, which results in a positive cycle of love and generosity. "There are two ways to think about kindness. You can think about it as a fixed trait: either you have it or you don't. Or you could think of kindness as a muscle. In some people, that muscle is naturally stronger than in others, but it can grow stronger in everyone with exercise. Masters tend to think about kindness as a muscle. They know that they have to exercise it to keep it in shape. They know, in other words, that a good relationship requires sustained hard work" by Emily EsfahaniI Smith. As positive emotions increase, so does the relationship satisfaction and fulfillment. This episode will give you some ideas on how to cultivate more kindness and generosity in your relationship. (Please listen to the podcast episode or read the transcript to hear explanations, stories and examples.) 5 TIPS FOR BUILDING KINDNESS 1. DO A LOVING KINDNESS MEDITATION. As I talked about last week, if we can set a positive tone, it can dramatically affect our interactions in a beneficial way. By doing a short loving-kindness meditation, it can generate boundless feelings of warmth and tenderness. Excerpt from the Metta Meditation by Metta Institute "To practice loving-kindness meditation, sit in a comfortable and relaxed manner. Take two or three deep breaths with slow, long and complete exhalations. Let go of any concerns or preoccupations. For a few minutes, feel or imagine the breath moving through the center of your chest – in the area of your heart. Metta is first practiced toward oneself, since we often have difficulty loving others without first loving ourselves. Sitting quietly, mentally repeat, slowly and steadily, the following or similar phrases: May I be happy. May I be well. May I be safe. May I be peaceful and at ease. After a period of directing loving-kindness toward yourself, bring to mind a friend or someone in your life who has deeply cared for you. Then slowly repeat phrases of loving-kindness toward them: May you be happy. May you be well. May you be safe. May you be peaceful and at ease. As you say these phrases, again sink into their intention or heartfelt meaning. And, if any feelings of loving-kindness arise, connect the feelings with the phrases so that the feelings may become stronger as you repeat the words." Here are a few additional resources: A Meditation on Lovingkindness by Jack Kornfield (article) Guided Meditation – "Loving Kindness" by Tara Brach (audio) Loving Kindness Meditation, by Great Good In Action (article & audio) 2. BE A PERSON OF INCREASE. Being a person of increase is adding good in some way to the interaction or situation. The idea here is to add positivity and generate a sense of good will. Consider how you and your partner's life can be improved. Offer affirmation and encouragement. Send a thoughtful or supportive text. "You are doing great. Keep up the great work. I am so proud of the work you are doing." Let your partner know you are thinking about them (leave them a voice mail, send them an email or a text). Look for a way to help. Contribute in some way. Be of service. Do something nice out of the ordinary. Ask them how how their learning is going. Watch a game of theirs. Ask them to share/show their latest progress. 3. GIVE UNSOLICITED ATTENTION & INTEREST. People feel important when they have your attention and focus. We are all so busy, and most us feel as though time is extremely valuable. When someone feels they are the priority, it can help them feel significant, important, and like they matter. Do you show your partner non-verbally that you are listening, interested, and curious? Open posture, giving good eye contact, and nodding are all signs that show you are deeply listening. Do you get curious about their life and what they experienced during the day? Do you take the time to think about it and deeply listen? Do you give them the space to talk about what they want? Showing that you are available and present without an agenda. When your partner has a complaint, do you take the time to listen? Do ask them to share more, so that you can understand them more fully? Do you spend time with them? To just be? Keep them company with a chore. Go for an errand with them. Simply sit next to them. Do you express interest in something that is important to them? Like a project, hobby or sport. Ask them how their learning is going. Watch a game of theirs. Ask them to share/show their latest progress. 4. SPEAK POSITIVELY ABOUT YOUR PARTNER. Giving your partner a authentic compliment can really brighten their day. On the contrary, let's say a couple is getting ready to go out on a double date with some friends. The couple finishes getting ready and meets at the front door. They look at each other and say "Are you ready?" Not acknowledging each others efforts to look nice. They make their way to meet their friends at a restaurant. Upon arriving they greet their friends with hellos and hugs. The husband says to the other woman, "You look nice." The wife hears this and feels a little bad. I have heard this complaint several times before from both genders. In parenting advice, it is recommended to acknowledge your child's strengths and success when talking to others, when they are listening. Not to brag or say something disingenuous, but to focus on some of their positives. It is how you represent them, what you choose to focus on, and highlight. Imagine, if were young and you had made some great progress with soccer, math, and science. And you overheard your mom talking to the neighbor. In response to the neighbor asking about you, she says "Good, but you could be doing a better job keeping your room more tidy." You may feel bad, a little misunderstood and as though your positive qualities are not being recognized and given credit. This is one of the most common objections that I get in my sessions with couples and families is how someone unfairly characterises them. We all want to feel loved, appreciated, and valued by others. When someone fairly and accurately acknowledges your efforts, it can feel really nice. You may feel a sense of recognition and that your positive strides count and make a difference. You may feel valued and an increase in self-esteem. Pay attention to how you talk about your partner to others. Do you complain or point out their flaws? When you are with them, do you feel competitive about earning the approval of others? A few weeks ago, we had a couple over for dinner. In the midst of the conversation, my husband spoke very complimentary about my efforts and what I created for a previous event we put together for family and friends. It felt really good to hear his expression of appreciation. I felt a warmth and closeness towards him. 5. BE PLAYFUL. As adults, it is amazing to me how we forget to play, be silly, and have fun. Whether it is a cultural expectation, we have gotten the impression that adults are to be practical, logical, and serious. With responsibilities and goals, we become driven and focused. Play and humor lighten the mood and allow for more joy and connection. When I was working on these show notes, I felt my appreciation for my husbands sense of humor. I love his ability to take me off guard with a clever joke. I love that he will get silly and laugh with me. He has told me in the past, making me laugh brings him a great sense of joy. Some of my favorite times are when my husband and I are laughing and being silly together. Are you available to play? Many, many years ago I took a workshop about the Art of Play. The instructor was amazing. One of the first things she did with us was to get us to think about our "willingness to play." She brought up the example of when dogs want to play, they communicate it by a certain posture (i.e. front legs low (reading to pounce), tail wagging, looking in anticipation). She asked us to experiment with this quality of engagement. With this mindset shift, it was amazing to me how much more available I was to interact with others in a playful way. With this shift in attitude, you will laugh more easily at your partner's jokes, and you will be more likely to find joy with them. The desire to play and have fun can also be a great form of flirtation. Stay tuned for the next several tips for building kindness in the upcoming podcast episode. Until then, check out the Connected Couple program to develop happy, lasting love: MENTIONED: ERP 124: How To Improve The Climate Of Your Relationship (podcast) Masters Of Love by Emily Esfahani Smith (article) Metta Meditation by Metta Institute (article) A Meditation on Lovingkindness by Jack Kornfield (article) Guided Meditation – "Loving Kindness" by Tara Brach (audio) Loving Kindness Meditation, by Great Good In Action (article & audio) Photo by Priscilla Du Preez on Unsplash TRANSCRIPT: Click on this link to access the transcript for this episode: ERP 125: How Kindness Can Strengthen Your Love [Transcript] If you have a topic you would like me to discuss, please reach out to me. Here is my contact information. I would really appreciate your honest rating and review. Please leave a review by clicking here. Thank you! If you are interested in developing new skills to overcome relationship challenges, please consider taking the Empowered Relationship Course or doing relationship coaching work with me.