I've written a lot about healthy relationships and what aspects successful couples have that make them unique. As I continue my couples therapy work I continue to gather more information about relationships, the importance of good couples communication, their most significant sticking points - and what brings them together.
Here are my top 5 relationship tips for having and maintaining a healthy relationship:
1) Learn to Communication Effectively: This is probably the most important tip of them all because without good couples communication, the rest can go "south" pretty quickly. Research "active listening" and "I-feel" statements for a good start.
2) Educate Yourself About Emotional Safety: "Emotional safety" is one of the cornerstones of my couples counseling work. People have slightly different ideas about what this means and I have a pretty specific definition that can be found in an article I wrote here: Healthy Relationships: Assessing the Emotional Safety. Basically, the more emotionally safe couples feel together - the more connected they are.
3) Maintain Relationship Balance: Relationships are like two overlapping circles with the middle section representing the "relationship" and the outer rings representing the "individuals" in the relationship. Usually the healthiest relationships are those where there is attention paid to all parts but couples will probably have slightly different versions of what works for them - which is ok!
4) Check in With Each Other: Life is so hectic these days that a lot of couples forget to check in with each other. Kids, jobs, friends, bills...the list of distracters can go on and on. I encourage couples to plan atleast one time a week where they know they can spend uninterrupted time to be together to check in. "How are you? What's going on?" It's amazing how easy it can be to forget to do this and the distance between two people can slowly grow.
5) Don't Forget to Laugh: Humor is the great conflict de-escalater and a wonderful release. I'm always encouraged by couples I'm working with who laugh a lot, have private jokes, pet names for each other or whatever! If you lighten up in your relationship it will pay great dividends.
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Lisa Brookes Kift is a Marriage and Family Therapist in San Diego, California. She helps people people resolve individual issues and have more satisfying relationships. She has written numerous mental health and relationship articles, tips and tools which can be found on her website at http://www.lisakifttherapy.com/.
The Healthy Relationships Place: My Top 5 Relationship Tips
The Healthy Relationships Place: A Simple Formula to Keep Love and Intimacy Alive
(Psychologist and relationship coach Richard Nicastro explores easy ways to make your partner feel important and keep the love alive.)
I bet if I asked you what you had for breakfast this morning, you'd have a concrete answer. (Even if the answer is "Black coffee" or "Didn't have time.")
But how about if I ask you to recall something arguably more important than a single morning meal? Let's see how you fare:
In what specific way did you make your partner feel important today? Hmmm?
You didn't think of it? Okay, one missed opportunity might not be a big deal. How did you make your significant other feel special yesterday? What's that? You were too busy. I totally understand--when the work day ends, you have to juggle the kids' itineraries: soccer, music lessons, math tutor. Not to mention putting food on the table. Gotcha.
So reach back into the recesses of your memory. What did you do to openly communicate how important your partner or spouse is to you last week? Last month?
I'm sure you get my point. But it's a point that needs stating anyway, since it applies to each and every one of us:
Your marriage or relationship needs continual nurturing in order to remain healthy.
Gardening is an apropos analogy: consistent care (watering, weeding and pruning) is needed for your garden to flourish. Can you imagine what your rose garden would look like after ignoring it for several weeks?
Formula for Love and Intimacy
One of the most effective ways to keep love and deepen intimacy is to find ways to make your spouse or partner feel cared for and important.
You and your partner + messages of appreciation = Lasting Love
Here's the best part: you can make your partner feel important in as little time as it takes to comb your hair.
Typically, when we talk to our mates, we tend to focus on the things that have to be done. ( "Are you picking Tobey up from karate, or am I?" "Did you mail the mortgage payment?") And in general, we also naturally tend to point out things that need fixing. ( "Waiter, I asked for the hollandaise on the side…my eggs are drowning in it.") But how often do we take the tiny amount of time to regularly articulate the things that work?
All to often, when things are running smoothly, we begin to neglect what works in our marriages or relationships. The cost of this neglect: you and your partner begin to feel unappreciated, emotional intimacy between you dwindles, sex becomes rote and mechanical. People often rationalize that it isn't so bad living in a chronic state of disconnection from their loved one (after all, most of the couples you know don't seem happy either). Some look to people outside of the relationship to make them feel special and appreciated. It shouldn't be this way. And it doesn't have to.
Change patterns of love-neglect
Keep this simple. In fact, the simpler the better. The goal is to be consistent and make it last. (And most people, no matter how busy, can wedge simple, easy tasks into their routines.) Start with small, loving and supportive statements. Here are few areas to focus on in your marriage or relationship:
Messages of appreciation:
Any sentiment that communicates thanks and gratitude fall into this category:
Make it a habit to say "Thank you" more often, even when you partner or spouse does the little things that s/he has done a million times before (poured you the first cup of morning coffee, fed the dog, took out the trash…even if you had to ask). Make sure your partner hears your thanks. (In other words, don't mutter it or say it under your breath. Be generous with your verbalized gratitude.)
Beyond "Thank you," try to add statements like:
"You're such a giving person";
"That was so thoughtful of you";
"That really helped me";
"I appreciate what you did for me";
"You're such a hard worker";
"You're the best thing that ever happened to me";
"That was kind of you."
As you grow more accustomed to pointing out the positive things, you'll naturally see places where these types of statements will fit. And of course your partner will be more motivated to continue to do whatever it was that earned your warm appreciation. So you shape a wonderfully reciprocal situation when you tell him/her you appreciate something.
Here are some other ideas for statements you can use in other situations:
Messages of love and interest:
"I love you"; "I missed you"; "I can't wait to see you"; "You make me so happy"; "I love spending time with you"; "I look forward to spending time with you"; "I'm thinking of you"; "I love that about you"; "How was your day?"; "I'd love to hear about it"; "How would you like to celebrate?"
Messages of support and commitment:
"We're in this together"; "What can I do to help?"; "Don't worry, I'll take care of it"; "That took a lot of courage"; "I'm so proud of you"; "You did a great job"; "I'm sending you good-luck vibes"; "I'm here for you"; "Tell me what you need."
Gestures of love and support:
Actions often speak louder than words. So in addition to regularly sending your partner verbal messages of appreciation to make him/her feel special, take the necessary action steps to make this happen in other ways. And remember: big gestures aren't necessary. A relationship benefits from regular, consistent, smaller gestures, not large-but-rare ones.
A kiss; a hug; holding hands; touching one another; a smile; a loving glance; a wink; a wave; a thumbs-up; a high-five; making him laugh or smile; making her coffee; bringing home his favorite food; a loving note, e-mail, text message, or voice message; a gift; a pleasant surprise; helping out more; being present; being playful; planning for fun…
These lists are by no means exhaustive. Start with them and practice with your partner. It's important to feel the truth behind each statement of love you send. If you parrot statements you truly don't believe, your insincerity will come through. Your goal is to touch your partner's heart, and to do that you have to be in tune with your own heart first.
Feeling loved and appreciated go hand-in-hand. Love and emotional intimacy are nurtured by messages and actions that make you and your partner feel special. While this tends to flow naturally when couples are first dating, years into the relationship it often takes reminders and consistent effort to stay on top of this vital part of your relationship.
Summary:
One of the most effective ways to keep love alive and deepen intimacy is to find ways to make your spouse or partner feel cared for and important. Couples often neglect this vital part of their relationship. This article describes simple ways to make appreciation a regular part of your marriage or relationship.
To discover other ways to create a deeper, more intimate relationship visit Life Talk Coaching and sign up for Dr. Nicastro’s free Relationship Toolbox Newsletter.
As a bonus, you will receive the popular free reports: "The four mindsets that can topple your relationship" and "Relationship self-defense: Control the way you argue…before your arguments control you."
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Richard Nicastro, Ph.D. is a psychologist and relationship coach who is passionate about helping couples protect the sanctuary of their relationship. Rich and his wife Lucia founded LifeTalk Coaching, an internet-based coaching business that helps couples strengthen their relationships.
The Healthy Relationships Place: Healing from Infidelity
Infidelity is certainly one of the most challenging issues a couple can face. The depth of pain experienced by the partner who was cheated on can be excruciating and unrelenting. For those who are not able to move past this transgression, it can represent the death of the relationship. The breach of trust is simply too much for some to bear which is completely understandable. However, for those who want to try to move past this event and rebuild their relationship foundation – there is hope. Make no mistake - it requires hard work and a commitment to the process.
The issue of “cheating” and having an “affair” comes up frequently in my couples work. Though this is one of the more challenging circumstances to work through in relationship therapy, the fact that the couple has presented themselves at all to work on it is a great sign. Infidelity can not only be very damaging to the partner who was cheated on but shaming for the one who did the cheating. When a couple such as this sits down on the couch in front of me, they both know they are about to climb an incredibly steep mountain together in which they may not even make it to the summit. There will undoubtedly be slippery rocks, sharp grades and formidable weather along the way.
I want to provide some guide posts to help navigate this treacherous climb in the form of ways a couple begin their ascent together. The following are five thoughts on how to heal from infidelity:
1) Cease the affair: This may seem obvious but sometimes “obvious” is better off stated. I have heard of more than one couple who went to therapy (not with me) to work on infidelity with the understanding that the affair was over – but the reality was it was still going on. This is not helpful.
2) There is no such thing as too much apologizing: The partner who cheated must be willing to apologize as many times as needed – and as sincerely as possible. They need to continue to take responsibility for wounding their partner and the relationship.
3) Allow the wounded partner his/her feelings: There could possibly be a wide range of emotions from the hurt partner, sometimes even seeming erratic and unrelenting. Remember that they are dealing with images, thoughts, suspicious thinking, anger, hurt and other swirling thoughts and emotions.
4) Learn how to communicate effectively: Sometimes affairs can come on the heels of build-up of resentments, unexpressed needs, feelings and so on. Be clear that I’m not excusing unfaithful behavior, only highlighting that effective communication between couples can only help build and maintain a strong relationship foundation.
5) It takes time: A couple dealing with infidelity needs to understand that this is a process and can take a long time to work through. There is not formula to figure out, “how long.” It will depend on a lot of factors specific to who they are, what transpired, the length of time it occurred and so on.
After following these guidelines, nagging doubt or mistrust of the unfaithful partner might remain. The wounded partner can be vulnerable to having his/her insecurity triggered. Stay aware of maintaining behavior that is kind, loving, loyal and supportive of each other. In other cases, there are couples that weather the storm of infidelity and come out stronger in the end. In either situation, if you both believe the relationship is worth fighting for, this is the first and most important step you’ve already taken towards the healing process.
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Lisa Brookes Kift is a Marriage and Family Therapist providing Therapy in San Diego, California. Her therapy approach weaves together elements of cognitive behavioral, attachment and family of origin theories – as well as an emphasis on "emotional safety" as it relates to a strong relationship foundation. Lisa’s therapy style is compassionate, no nonsense and down-to earth. All of these things – combined with her clients’ willingness to “dig deep” - have led to great success in helping people resolve their individual issues and have more satisfying relationships.
The Healthy Relationships Place: Setting Boundaries for Yourself by Saying "No"
People who struggle with setting boundaries for themselves often struggle with saying "no." Using that word can literally bring up discomfort for them. For this reason, they overcommit, don't end up with any time for themselves and can even be taken advantage of by others. Their friends, family, partners and coworkers can develop unfair expectations of them as the "person who will always be there."
There are several issues that typically underly the inability to say "no" which is an article for another time. However, if you are someone who'd like to start setting more defined boundaries for yourself, then I have some ideas about how to begin.
Here are three suggestions of how to say "no" that don't include making up an excuse.
1) "I can't right now." This allows for the possibility of doing it at another time but is a softer way of saying "no."
2) "My plate is too full to commit to anything else right now." Most people can relate to this.
3) "I'm not able to but maybe I can help find someone else who can." You set your boundary while showing concern.
Keep in mind that learning to say "no" takes practice and you likely will need to push past uncomfortable feelings to get there. Also know that you might be met with some resistance from people who are baffled by the change in you. It might come in a look or even attempting to talk you into their request. Keep focused on what you're trying to accomplish. You're not only making personal changes but are modifying the expectations of others around you.
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Lisa Brookes Kift is a Marriage and Family Therapist providing Individual and Couples Therapy in San Diego, California. Her therapy approach weaves together elements of cognitive behavioral, attachment and family of origin theories – as well as an emphasis on "emotional safety" as it relates to a strong relationship foundation. Lisa’s therapy style is compassionate, no nonsense and down-to earth. All of these things – combined with her clients’ willingness to “dig deep” - have led to great success in helping people resolve their individual issues and have more satisfying relationships.
Learn more about my Couples and Individual Therapy in San Diego.
The Healthy Relationships Place: Love and Stockholm Syndrome: The Mystery of Loving an Abuser
(Dr. Joe Carver is a psychologist in Portsmouth, Ohio who skillfully and clearly sheds light onto the complex feelings and attitudes of some people caught up in an abusive dynamic - which are often as puzzling to the victim as they are to family and friends.)
People are often amazed at their own psychological conditions and reactions. Those with depression are stunned when they remember they've thought of killing themselves. Patients recovering from severe psychiatric disturbances are often shocked as they remember their symptoms and behavior during the episode. A patient with Bipolar Disorder recently told me "I can't believe I thought I could change the weather through mental telepathy!" A common reaction is "I can't believe I did that!"
In clinical practice, some of the most surprised and shocked individuals are those who have been involved in controlling and abusive relationships. When the relationship ends, they offer comments such as "I know what he's done to me, but I still love him", "I don't know why, but I want him back", or "I know it sounds crazy, but I miss her". Recently I've heard "This doesn't make sense. He's got a new girlfriend and he's abusing her too…but I'm jealous!" Friends and relatives are even more amazed and shocked when they hear these comments or witness their loved one returning to an abusive relationship. While the situation doesn't make sense from a social standpoint, does it make sense from a psychological viewpoint? The answer is - Yes!
On August 23rd, 1973 two machine-gun carrying criminals entered a bank in Stockholm, Sweden. Blasting their guns, one prison escapee named Jan-Erik Olsson announced to the terrified bank employees "The party has just begun!" The two bank robbers held four hostages, three women and one man, for the next 131 hours. The hostages were strapped with dynamite and held in a bank vault until finally rescued on August 28th.
After their rescue, the hostages exhibited a shocking attitude considering they were threatened, abused, and feared for their lives for over five days. In their media interviews, it was clear that they supported their captors and actually feared law enforcement personnel who came to their rescue. The hostages had begun to feel the captors were actually protecting them from the police. One woman later became engaged to one of the criminals and another developed a legal defense fund to aid in their criminal defense fees. Clearly, the hostages had "bonded" emotionally with their captors.
While the psychological condition in hostage situations became known as "Stockholm Syndrome" due to the publicity – the emotional "bonding" with captors was a familiar story in psychology. It had been recognized many years before and was found in studies of other hostage, prisoner, or abusive situations such as:
*Abused Children
*Battered/Abused Women
*Prisoners of War
*Cult Members
*Incest Victims
*Criminal Hostage Situations
*Concentration Camp Prisoners
*Controlling/Intimidating Relationships
In the final analysis, emotionally bonding with an abuser is actually a strategy for survival for victims of abuse and intimidation. The "Stockholm Syndrome" reaction in hostage and/or abuse situations is so well recognized at this time that police hostage negotiators no longer view it as unusual. In fact, it is often encouraged in crime situations as it improves the chances for survival of the hostages. On the down side, it also assures that the hostages experiencing "Stockholm Syndrome" will not be very cooperative during rescue or criminal prosecution. Local law enforcement personnel have long recognized this syndrome with battered women who fail to press charges, bail their battering husband/boyfriend out of jail, and even physically attack police officers when they arrive to rescue them from a violent assault.
Stockholm Syndrome (SS) can also be found in family, romantic, and interpersonal relationships. The abuser may be a husband or wife, boyfriend or girlfriend, father or mother, or any other role in which the abuser is in a position of control or authority.
It's important to understand the components of Stockholm Syndrome as they relate to abusive and controlling relationships. Once the syndrome is understood, it's easier to understand why victims support, love, and even defend their abusers and controllers.
Every syndrome has symptoms or behaviors and Stockholm Syndrome is no exception. While a clear-cut list has not been established due to varying opinions by researchers and experts, several of these features will be present:
*Positive feelings by the victim toward the abuser/controller
*Negative feelings by the victim toward family, friends, or authorities trying to rescue/support them or win their release
*Support of the abuser's reasons and behaviors
*Positive feelings by the abuser toward the victim
*Supportive behaviors by the victim, at times helping the abuser
Inability to engage in behaviors that may assist in their release or detachment
Stockholm Syndrome doesn't occur in every hostage or abusive situation. In another bank robbery involving hostages, after terrorizing patrons and employees for many hours, a police sharpshooter shot and wounded the terrorizing bank robber. After he hit the floor, two women picked him up and physically held him up to the window for another shot. As you can see, the length of time one is exposed to abuse/control and other factors are certainly involved.
It has been found that four situations or conditions are present that serve as a foundation for the development of Stockholm Syndrome. These four situations can be found in hostage, severe abuse, and abusive relationships:
*The presence of a perceived threat to one's physical or psychological survival and the belief that the abuser would carry out the threat
*The presence of a perceived small kindness from the abuser to the victim
*Isolation from perspectives other than those of the abuser
*The perceived inability to escape the situation
By considering each situation we can understand how Stockholm Syndrome develops in romantic relationships as well as criminal/hostage situations. Looking at each situation:
Perceived threat to one's physical/psychological survival
The perception of threat can be formed by direct, indirect, or witnessed methods.
Criminal or antisocial partners can directly threaten your life or the life of friends and family. Their history of violence leads us to believe that the captor/controller will carry out the threat in a direct manner if we fail to comply with their demands. The abuser assures us that only our cooperation keeps our loved ones safe.
Indirectly, the abuser/controller offers subtle threats that you will never leave them or have another partner, reminding you that people in the past have paid dearly for not following their wishes. Hints are often offered such as "I know people who can make others disappear". Indirect threats also come from the stories told by the abuser or controller – how they obtained revenge on those who have crossed them in the past. These stories of revenge are told to remind the victim that revenge is possible if they leave.
Witnessing violence or aggression is also a perceived threat. Witnessing a violent temper directed at a television set, others on the highway, or a third party clearly sends us the message that we could be the next target for violence. Witnessing the thoughts and attitudes of the abuser/controller is threatening and intimidating, knowing that we will be the target of those thoughts in the future.
The "Small Kindness" Perception
In threatening and survival situations, we look for evidence of hope – a small sign that the situation may improve. When an abuser/controller shows the victim some small kindness, even though it is to the abusers benefit as well, the victim interprets that small kindness as a positive trait of the captor. In criminal/war hostage situations, letting the victim live is often enough. Small behaviors, such as allowing a bathroom visit or providing food/water, are enough to strengthen the Stockholm Syndrome in criminal hostage events.
In relationships with abusers, a birthday card, a gift (usually provided after a period of abuse), or a special treat are interpreted as not only positive, but evidence that the abuser is not "all bad" and may at some time correct his/her behavior. Abusers and controllers are often given positive credit for not abusing their partner, when the partner would have normally been subjected to verbal or physical abuse in a certain situation. An aggressive and jealous partner may normally become intimidating or abusive in certain social situations, as when an opposite-sex coworker waves in a crowd. After seeing the wave, the victim expects to be verbally battered and when it doesn't happen, that "small kindness" is interpreted as a positive sign.
Similar to the small kindness perception is the perception of a "soft side". During the relationship, the abuser/controller may share information about their past – how they were mistreated, abused, neglected, or wronged. The victim begins to feel the abuser/controller may be capable of fixing their behavior or worse yet, that they (abuser) may also be a "victim". Sympathy may develop toward the abuser and we often hear the victim of Stockholm Syndrome defending their abuser with "I know he fractured my jaw and ribs…but he's troubled. He had a rough childhood!" Losers and abusers may admit they need psychiatric help or acknowledge they are mentally disturbed, however, it's almost always after they have already abused or intimidated the victim. The admission is a way of denying responsibility for the abuse. In truth, personality disorders and criminals have learned over the years that personal responsibility for their violent/abusive behaviors can be minimized and even denied by blaming their bad upbringing, abuse as a child, and now - video games. One murderer blamed his crime on eating too much junk food – now known as the "Twinkie Defense". While it may be true that the abuser/controller had a difficult upbringing – showing sympathy for his/her history produces no change in their behavior and in fact, prolongs the length of time you will be abused. While "sad stories" are always included in their apologies – after the abusive/controlling event - their behavior never changes! Keep in mind; once you become hardened to the "sad stories", they will simply try another approach. I know of no victim of abuse or crime who has heard their abuser say "I'm beating (robbing, mugging, etc.) you because my Mom hated me!"
Isolation from Perspectives Other than those of the Captor
In abusive and controlling relationships, the victim has the sense they are always "walking on eggshells" – fearful of saying or doing anything that might prompt a violent/intimidating outburst. For their survival, they begin to see the world through the abuser's perspective. They begin to fix things that might prompt an outburst, act in ways they know makes the abuser happy, or avoid aspects of their own life that may prompt a problem. If we only have a dollar in our pocket, then most of our decisions become financial decisions. If our partner is an abuser or controller, then the majority of our decisions are based on our perception of the abuser's potential reaction. We become preoccupied with the needs, desires, and habits of the abuser/controller.
Taking the abuser's perspective as a survival technique can become so intense that the victim actually develops anger toward those trying to help them. The abuser is already angry and resentful toward anyone who would provide the victim support, typically using multiple methods and manipulations to isolate the victim from others. Any contact the victim has with supportive people in the community is met with accusations, threats, and/or violent outbursts. Victims then turn on their family – fearing family contact will cause additional violence and abuse in the home. At this point, victims curse their parents and friends, tell them not to call and stop interfering, and break off communication with others. Agreeing with the abuser/controller, supportive others are now viewed as "causing trouble" and must be avoided. Many victims threaten their family and friends with restraining orders if they continue to "interfere" or try to help the victim in their situation. On the surface it would appear that they have sided with the abuser/controller. In truth, they are trying to minimize contact situation that might make them a target of additional verbal abuse or intimidation. If a casual phone call from Mom prompts a two-hour temper outburst with threats and accusations – the victim quickly realizes it's safer if Mom stops calling. If simply telling Mom to stop calling doesn't work, for his or her own safety the victim may accuse Mom of attempting to ruin the relationship and demand that she stop calling.
In severe cases of Stockholm Syndrome in relationships, the victim may have difficulty leaving the abuser and may actually feel the abusive situation is their fault. In law enforcement situations, the victim may actually feel the arrest of their partner for physical abuse or battering is their fault. Some women will allow their children to be removed by child protective agencies rather than give up the relationship with their abuser. As they take the perspective of the abuser, the children are at fault – they complained about the situation, they brought the attention of authorities to the home, and they put the adult relationship at risk. Sadly, the children have now become a danger to the victim's safety. For those with Stockholm Syndrome, allowing the children to be removed from the home decreases their victim stress while providing an emotionally and physically safer environment for the children.
Perceived Inability to Escape
As a hostage in a bank robbery, threatened by criminals with guns, it's easy to understand the perceived inability to escape. In romantic relationships, the belief that one can't escape is also very common. Many abusive/controlling relationships feel like till-death-do-us-part relationships – locked together by mutual financial issues/assets, mutual intimate knowledge, or legal situations. Here are some common situations:
*Controlling partners have increased the financial obligations/debt in the relationship to the point that neither partner can financially survive on their own.
*Controllers who sense their partner may be leaving will often purchase a new automobile, later claiming they can't pay alimony or child support due to their large car payments.
*The legal ending of a relationship, especially a martial relationship, often creates significant problems. A Controller who has an income that is "under the table" or maintained through legally questionable situations runs the risk of those sources of income being investigated or made public by the divorce/separation. The Controller then becomes more agitated about the possible public exposure of their business arrangements than the loss of the relationship.
The Controller often uses extreme threats including threatening to take the children out of state, threatening to quit their job/business rather than pay alimony/support, threatening public exposure of the victim's personal issues, or assuring the victim they will never have a peaceful life due to nonstop harassment. In severe cases, the Controller may threaten an action that will undercut the victim's support such as "I'll see that you lose your job" or "I'll have your automobile burned".
*Controllers often keep the victim locked into the relationship with severe guilt – threatening suicide if the victim leaves. The victim hears "I'll kill myself in front of the children", "I'll set myself on fire in the front yard", or "Our children won't have a father/mother if you leave me!"
*In relationships with an abuser or controller, the victim has also experienced a loss of self-esteem, self-confidence, and psychological energy. The victim may feel "burned out" and too depressed to leave. Additionally, abusers and controllers often create a type of dependency by controlling the finances, placing automobiles/homes in their name, and eliminating any assets or resources the victim may use to leave. In clinical practice I've heard "I'd leave but I can't even get money out of the savings account! I don't know the PIN number."
*In teens and young adults, victims may be attracted to a controlling individual when they feel inexperienced, insecure, and overwhelmed by a change in their life situation. When parents are going through a divorce, a teen may attach to a controlling individual, feeling the controller may stabilize their life. Freshmen in college may be attracted to controlling individuals who promise to help them survive living away from home on a college campus.
In unhealthy relationships and definitely in Stockholm Syndrome there is a daily preoccupation with "trouble". Trouble is any individual, group, situation, comment, casual glance, or cold meal that may produce a temper tantrum or verbal abuse from the controller or abuser. To survive, "trouble" is to be avoided at all costs. The victim must control situations that produce trouble. That may include avoiding family, friends, co-workers, and anyone who may create "trouble" in the abusive relationship. The victim does not hate family and friends; they are only avoiding "trouble"! The victim also cleans the house, calms the children, scans the mail, avoids certain topics, and anticipates every issue of the controller or abuse in an effort to avoid "trouble". In this situation, children who are noisy become "trouble". Loved ones and friends are sources of "trouble" for the victim who is attempting to avoid verbal or physical aggression.
Stockholm Syndrome in relationships is not uncommon. Law enforcement professionals are painfully aware of the situation – making a domestic dispute one of the high-risk calls during the work hours. Called by neighbors during a spousal abuse incident, the abuser is passive upon arrival of the police, only to find the abused spouse upset and threatening the officers if their abusive partner is arrested for domestic violence. In truth, the victim knows the abuser/controller will retaliate against him/her if 1) they encourage an arrest, 2) they offer statements about the abuse/fight that are deemed disloyal by the abuser, 3) they don't bail them out of jail as quickly as possible, and 4) they don't personally apologize for the situation – as though it was their fault.
Stockholm Syndrome produces an unhealthy bond with the controller and abuser. It is the reason many victims continue to support an abuser after the relationship is over. It's also the reason they continue to see "the good side" of an abusive individual and appear sympathetic to someone who has mentally and sometimes physically abused them.
Is There Something Else Involved?
In a short response – Yes! Throughout history, people have found themselves supporting and participating in life situations that range from abusive to bizarre. In talking to these active and willing participants in bad and bizarre situations, it is clear they have developed feelings and attitudes that support their participation. One way these feelings and thoughts are developed is known as "cognitive dissonance". As you can tell, psychologists have large words and phrases for just about everything.
"Cognitive Dissonance" explains how and why people change their ideas and opinions to support situations that do not appear to be healthy, positive, or normal. In the theory, an individual seeks to reduce information or opinions that make him or her uncomfortable. When we have two sets of cognitions (knowledge, opinion, feelings, input from others, etc.) that are the opposite, the situation becomes emotionally uncomfortable. Even though we might find ourselves in a foolish or difficult situation – few want to admit that fact. Instead, we attempt to reduce the dissonance - the fact that our cognitions don't match, agree, or make sense when combined. "Cognitive Dissonance" can be reduced by adding new cognitions – adding new thoughts and attitudes. Some examples:
*Heavy smokers know smoking causes lung cancer and multiple health risks. To continue smoking, the smoker changes his cognitions (thoughts/feelings) such as 1) "I'm smoking less than ten years ago", 2) "I'm smoking low-tar cigarettes", 3) "Those statistics are made up by the cancer industry conspiracy", or 4) "Something's got to get you anyway!" These new cognitions/attitudes allow them to keep smoking and actually begin blaming restaurants for being unfair.
*You purchase a $40,000.00 Sport Utility Vehicle that gets 8 miles a gallon. You justify the expense and related issues with 1) "It's great on trips (you take one trip per year)", 2) "I can use it to haul stuff (one coffee table in 12 months), and 3) "You can carry a lot of people in it (95% of your trips are driver-only)."
*Your husband/boyfriend becomes abusive and assaultive. You can't leave due to the finances, children, or other factors. Through cognitive dissonance, you begin telling yourself "He only hits me open-handed" and "He's had a lot of stress at work."
Leon Festinger first coined "Cognitive Dissonance". He had observed a cult (1956) in which members gave up their homes, incomes, and jobs to work for the cult. This cult believed in messages from outer space that predicted the day the world would end by a flood. As cult members and firm believers, they believed they would be saved by flying saucers at the appointed time. As they gathered and waited to be taken by flying saucers at the specified time, the end-of-the-world came and went. No flood and no flying saucer! Rather than believing they were foolish after all that personal and emotional investment – they decided their beliefs had actually saved the world from the flood and they became firmer in their beliefs after the failure of the prophecy. The moral – the more you invest (income, job, home, time, effort, etc.) the stronger your need to justify your position. If we invest $5.00 in a raffle ticket, we justify losing with "I'll get them next time". If you invest everything you have, it requires an almost unreasoning belief and unusual attitude to support and justify that investment.
Studies tell us we are more loyal and committed to something that is difficult, uncomfortable, and even humiliating. The initiation rituals of college fraternities, Marine boot camp, and graduate school all produce loyal and committed individuals. Almost any ordeal creates a bonding experience. Every couple, no matter how mismatched, falls in love in the movies after going through a terrorist takeover, being stalked by a killer, being stranded on an island, or being involved in an alien abduction. Investment and an ordeal are ingredients for a strong bonding – even if the bonding is unhealthy. No one bonds or falls in love by being a member of the Automobile Club or a music CD club. Struggling to survive on a deserted island – you bet!
Abusive relationships produce a great amount on unhealthy investment in both parties. In many cases we tend to remain and support the abusive relationship due to our investment in the relationship. Try telling a new Marine that since he or she has survived boot camp, they should now enroll in the National Guard! Several types of investments keep us in the bad relationship:
*Emotional Investment – We've invested so many emotions, cried so much, and worried so much that we feel we must see the relationship through to the finish.
*Social Investment – We've got our pride! To avoid social embarrassment and uncomfortable social situations, we remain in the relationship.
*Family Investments – If children are present in the relationship, decisions regarding the relationship are clouded by the status and needs of the children.
*Financial Investment – In many cases, the controlling and abusive partner has created a complex financial situation. Many victims remain in a bad relationship, waiting for a better financial situation to develop that would make their departure and detachment easier.
*Lifestyle Investment – Many controlling/abusive partners use money or a lifestyle as an investment. Victims in this situation may not want to lose their current lifestyle.
*Intimacy Investment – We often invest emotional and sexual intimacy. Some victims have experienced a destruction of their emotional and/or sexual self-esteem in the unhealthy relationship. The abusing partner may threaten to spread rumors or tell intimate details or secrets. A type of blackmail using intimacy is often found in these situations.
In many cases, it's not simply our feelings for an individual that keeps us in an unhealthy relationship - it's often the amount of investment. Relationships are complex and we often only see the tip of the iceberg in public. For this reason, the most common phrase offered by the victim in defense of their unhealthy relationship is "You just don't understand!"
Combining Two Unhealthy Conditions
The combination of "Stockholm Syndrome" and "cognitive dissonance" produces a victim who firmly believes the relationship is not only acceptable, but also desperately needed for their survival. The victim feels they would mentally collapse if the relationship ended. In long-term relationships, the victims have invested everything and placed "all their eggs in one basket". The relationship now decides their level of self-esteem, self-worth, and emotional health.
For reasons described above, the victim feels family and friends are a threat to the relationship and eventually to their personal health and existence. The more family/friends protest the controlling and abusive nature of the relationship, the more the victim develops cognitive dissonance and becomes defensive. At this point, family and friends become victims of the abusive and controlling individual.
Importantly, both Stockholm Syndrome and cognitive dissonance develop on an involuntary basis. The victim does not purposely invent this attitude. Both develop as an attempt to exist and survive in a threatening and controlling environment and relationship. Despite what we might think, our loved one is not in the unhealthy relationship to irritate, embarrass, or drive us to drink. What might have began as a normal relationship has turned into a controlling and abusive situation. They are trying to survive. Their personality is developing the feelings and thoughts needed to survive the situation and lower their emotional and physical risks. All of us have developed attitudes and feelings that help us accept and survive situations. We have these attitudes/feelings about our jobs, our community, and other aspects of our life. As we have found throughout history, the more dysfunctional the situation, the more dysfunctional our adaptation and thoughts to survive. The victim is engaged in an attempt to survive and make a relationship work. Once they decide it doesn't work and can't be fixed, they will need our support as we patiently await their decision to return to a healthy and positive lifestyle.
Family and Friends of the Victim
When a family is confronted with a loved one involved with a Loser or controlling/abusive individual, the situation becomes emotionally painful and socially difficult for the family. While each situation is different, some general guidelines to consider are:
*Your loved one, the "victim" of the Loser/Abuser, has probably been given a choice - the relationship or the family. This choice is made more difficult by the control and intimidation often present in abusive/controlling relationships. Knowing that choosing the family will result in severe personal and social consequences, the family always comes in second. Keep in mind that the victim knows in their heart the family will always love them and accept their return – whenever the return happens.
*Remember, the more you pressure the "victim" of the Loser/Abuser, the more you prove the their point. Your loved one is being told the family is trying to ruin their wonderful relationship. Pressure in the form of contacts, comments, and communications will be used as evidence against you. An invitation to a Tupperware party is met with "You see! They just want to get you by yourself so they can tell you bad things about me!" Increasing your contacts is viewed as "putting pressure" on their relationship – not being lovingly concerned.
*Your contacts with your loved one, no matter how routine and loving, may be met with anger and resentment. This is because each contact may prompt the Loser/Abuser to attack them verbally or emotionally. Imagine getting a four-hour lecture every time your Aunt Gladys calls. In a short time, you become angry each time she calls, knowing what the contact will produce in your home. The longer Aunt Gladys talks – the longer your lecture becomes! Thus, when Aunt Gladys calls, you want to get her off the phone as quickly as possible.
*The 1980's song, "Hold on Loosely", maybe the key to a good family and friend approach. Holding on too tight produces more pressure. When the victim is out of the home, it's often best to establish predictable, scheduled contacts. Calling every Wednesday evening, just for a status report or to go over current events, is less threatening than random calls during the week. Random calls are always viewed as "checking up on us" calls. While you may encounter an answering machine, leave a polite and loving message. Importantly, don't discuss the relationship (the controller may be listening!) unless the victim brings it up. The goal of these scheduled calls is to maintain contact, remind your loved one that you are always there to help, and to quietly remind the controller that family and loved ones are nearby and haven't disappeared.
*Try to maintain traditional and special contacts with your loved one - holidays, special occasions, etc. Keep your contacts short and brief, with no comments that can be used as evidence. Contacts made at "traditional" times – holidays, birthdays, anniversaries, etc. – are not as threatening to a controller/abuser. Contacts that provide information, but not questions, are also not as threatening. An example might be a simple card reading "Just a note to let you know that your brother landed a new job this week. You might see him on a Wal-Mart commercial any day now. Love, Mom and Dad". This approach allows the victim to recognize that the family is there - waiting in the wings if needed. It also lessens the lectures/tantrums provided by the Loser as the contacts are on a traditional and expected basis. It's also hard to be angry about brother's new job without looking ridiculous. Also, don't invent holidays or send a reminder that it's Sigmund Freud's birthday. That's suspicious…even in my family.
*Remember that there are many channels of communication. It's important that we keep a channel open if at all possible. Communication channels might include phone calls, letters, cards, and e-mail. Scheduled monthly shopping trips or outings are helpful if possible. The goal is to maintain contact while your loved one is involved in the controlling/abusive relationship. Remember, the goal is contact, not pressure.
*Don't feel the victim's behavior is against the family or friends. It may be a form of survival or a way of lowering stress. Victims may be very resistive, angry, and even hostile due to the complexity of their relationship with the controller/abuser. They may even curse, threaten, and accuse loved ones and friends. This hostile defensiveness is actually self-protection in the relationship – an attempt to avoid "trouble".
*The victim needs to know and feel they are not rejected because of their behavior. Keep in mind, they are painfully aware of their situation. They know they are being treated badly and/or controlled by their partner. Frequent reminders of this will only make them want less contact. We naturally avoid people who remind us of things or situations that are emotionally painful.
*Victims may slightly open the door and provide information about their relationship or hint they may be considering leaving. When the door opens, don't jump through with the Marines behind you! Listen and simply offer support such as "You know your family is behind any decision you need to make and at any time you make it." They may be exploring what support is available but may not be ready to call in the troops just yet. Many victims use an "exit plan" that may take months or even years to complete. They may be gathering information at this point, not yet ready for an exit.
*We can get messages to people in two ways - the pipeline and the grapevine. The pipeline is face-to-face, telling the person directly. This seldom happens in Loser situations as controllers and abusers monitor and control contacts with others. However, the grapevine is still open. When we use the grapevine, we send a message to our loved one through another person. Victims of controlling and abusive individuals are often allowed to maintain a relationship with a few people, perhaps a sibling or best friend. We can send our loved one a message through that contact person, a message that voices our understanding and support. We don't send insults ("Bill is such a jerk!) or put-downs ("If he doesn't get out of this relationship he'll end up crazy!) - we send messages of love and support. We send "I hope she/he (victim) knows the family is concerned and that we love and support them." Comments sent on the grapevine are phrased with the understanding that our loved one will hear them in that manner. Don't talk with a grapevine contact to express anger and threaten to hire a hit man, and then try to send a message of loving support. Be careful what and how the message is provided. The grapevine contact can often get messages to the victim when we can't. It's another way of letting them know we're supporting them, just waiting to help if and when needed.
*Each situation is different. The family may need to seek counseling support in the community. A family consultation with a mental health professional or attorney may be helpful if the situation becomes legally complex or there is a significant danger of harm.
*As relatives or friends of a victim involved with a controller or abuser, our normal reaction is to consider dramatic action. We become angry, resentful, and aggressive at times. Our mind fills with a variety of plans that often range from rescue and kidnapping to ambushing the controller/abuser with a ball bat. A rule of thumb is that any aggression toward the controller/abuser will result in additional difficulties for your loved one. Try to remain calm and await an opportunity to show your love and support when your loved one needs it.
*In some cases, as in teenagers and young adults, the family may still provide some financial, insurance, or other support. When we receive angry responses to our phone calls, our anger and resentment tells us to cut off their support. I've heard "If she's going to date that jerk, it's not going to be in a car I'm paying for!" and "If he's choosing that woman over his family, he can drop out of college and flip hamburgers!" Withdrawing financial support only makes your loved one more dependent upon the controller/abuser. Remember, if we're aggressive by threatening, withdrawing support, or pressuring – we become the threatening force, not the controller/abuser. It actually moves the victim into the support of the controller. Sadly, the more of an "ordeal" they experience, the more bonding takes place as noted in Stockholm Syndrome and cognitive dissonance.
*As you might imagine, the combination of Stockholm Syndrome and cognitive dissonance may also be active when our loved one is involved in cults, unusual religions, and other groups. In some situations, the abuser and controller is actually a group or organization. Victims are punished if they are viewed as disloyal to the group. While this article deals with individual relationships, the family guidelines may be helpful in controlling-group situations.
Final Thoughts
You may be the victim of a controlling and abusive partner, seeking an understanding of your feelings and attitudes. You may have a son, daughter, or friend currently involved with a controlling and abusive partner, looking for ways to understand and help.
If a loved one is involved with a Loser, a controlling and abusing partner, the long-term outcome is difficult to determine due to the many factors involved. If their relationship is in the "dating" phase, they may end the relationship on their own. If the relationship has continued for over a year, they may require support and an exit plan before ending the relationship. Marriage and children further complicates their ability to leave the situation. When the victim decides to end the unhappy relationship, it's important that they view loved ones as supportive, loving, and understanding – not a source of pressure, guilt, or aggression.
This article is an attempt to understand the complex feelings and attitudes that are as puzzling to the victim as they are to family and friends. I've outlined recommendations for detaching from a Loser or controlling/abusive individual (www.drjoecarver.com) but clearly, there are more victims in this situation. It is hoped this article is helpful to family and friends who worry, cry, and have difficulty understanding the situation of their loved one. It has been said that knowledge is power. Hopefully this knowledge will prove helpful and powerful to victims and their loved ones.
Please consider this article as a general guideline. Some recommendations may be appropriate and helpful while some may not apply to a specific situation. In many cases, we may need additional professional help of a mental health or legal nature.
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Dr. Carver has thirty years of clinical experience in a variety of settings including inpatient, outpatient, private practice, state hospitals, child-protective agencies, community mental health centers, neuro-rehabilitation, and now juvenile correctional facilities. He is currently in private practice and the Psychology Supervisor at Ohio River Valley Juvenile Correctional Facility. To learn more about him visit his website at http://www.drjoecarver.com
