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Cautious Not Fearful…Brave and Afraid

Brene Brown has said “Choose courage over comfort. Choose whole hearts over armor. And choose the great adventure of being brave AND afraid at the exact same time.” (Emphasis added) 

After months of living through the pandemic, homeschooling two of my four children, having a newborn and busy toddler vying for attention during homeschooling, working over Telehealth, quarantining from family and friends, kissing my husband goodbye as he goes to works with sick people, and managing my own thoughts and anxiety about the world I have learned a very important lesson. You can feel brave and afraid at the same time

My emotional journey the last several months has been sporadic. At times, I have felt very hopeful and optimistic. Other times, I have felt sad and anxious. After experiencing an anxiety attack in April, I realized I had to change my thought process. My mantra became “cautious but not fearful.” I pushed fear away and decided to let hope reign supreme. Gone were the days of worrying about what would happen if my parents contracted the virus. Say goodbye to stressing about exposure to people, and what it would be like if/when my family got sick. My mind was aware of the hospitals and medical staff, but I would not let that transfer into fear and worry. I let myself think that if I felt any fear at all I was letting fear win. I was wrong. 

What have I learned about myself during this pandemic? I have learned that I can feel brave and afraid at the same time. In reality, the worried and stressful thoughts were and are still coming at regular intervals. The difference is when the fear comes, I no longer hide from it. Pushing the fear/worry/anxiety down gives it more power. Locked in the recess of your mind fear-or whatever you would like to call it-is biding its time until you are not ready for it. Then BAM out it comes with a lethal vengeance. Covid-19 has taught me to acknowledge the fear. When those fearful thoughts come into my mind  I identify them and acknowledge their existence. Instead of running from the thoughts, I put my arm around them and let my bravery take over. 

I can be fearful and brave at the same time. I can worry about what is happening across the world and still have hope that it will get better. I can be worried about our healthcare workers while allowing my gratitude for them to overshadow that worry. I can stand in the face of my husband, children, parents, and loved ones contracting the virus because I know that there are people and enough love in my life that will help me get through it.  I have learned to hold both of these things in my hands and heart and be alright with that. And Brene is right…it is truly an adventure. 

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Rethinking Porn Addiction

Whether unwanted pornography use has impacted you directly or not, this series of youtube videos hosted by Nate Bagley, with Kristin Hodson, LCSW, and Doug Braun-Harvey, MFT, CGP, is a must watch.  They’re looking to change the conversation surrounding porn to decrease shame and increase the ability for individuals who need help, to get it.  


In the first video, Doug states that under the current treatment model, people have to hurt those they care about before they get help.  Having more open conversations is one way to change that.  If you are struggling with unwanted pornography use or feel you might have an addiction, set up a session with Alice by calling 801-944-4555.

Enjoy!
https://youtu.be/GjevzF3QJ4I

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Money and Sex. Are they taboo subjects in your marriage?

As you’re likely all too aware, couples can struggle with many key issues in their marriage.  For example, differing perspectives on how to discipline the children are common. Rapport with the in-laws (or the lack thereof) is not unusual. Religious and faith journeys are fairly common discussions for couples in my counseling office. How your spouse spends his or her time when not at home is also a challenge for many couples. 

However, likely the bigger problems arise from our views on how to manage money. Perhaps even more challenging is our views on sex and affection. Getting our needs met in these critical areas of our marital relationships can seem daunting if not overwhelming. 

** Please note that the examples I utilize in this blog are a compilation of many conversations and also not real names. 

Money—Balancing the Relationship Budget

As a counselor that has worked with couples for many years, I find that disagreements about money are common in most relationships. Whether its about how to spend our income on a daily basis. Or how to save for the future, next years vacation, or even for retirement, men and women can just see things differently.  Over the years I’ve used an example regarding going back to school (pre-COVID!) that has proved helpful.  

In our example, Ricky* (* not his real name) is 13 and is about to begin his first year of middle school. Ricky and his mom go to a local store to purchase school clothes for him. Ricky’s mom and dad have recently agreed on a budget for both he and his siblings clothing budget. They feel comfortable with the amount they’re spending and finally feel that they’ve made progress. That sounds great right? Absolutely, until the unexpected happens, which seems to happen often with busy families. 

Please know that the back story here is that Ricky’s parents were raised in homes that see money vastly different. Ricky’s mom was raised in an affluent home where money challenges similar to my example were just NOT an issue. Meanwhile, Ricky’s father was raised in home where money challenges and balance were common. 

Ricky loves to skateboard and has done so for several years. He is boarding with friends when he takes a spill and tears the knee out of his new school pants. These are his favorite pants and Ricky is devastated as he considers telling his parents.  He musters up the courage and tells his mom who responds essentially “don’t worry, we’ll get you a new pair before school starts.”  He is relieved and feels better. Later that evening when his mom and dad discuss the issue, his father is pretty upset by his wife’s perspective. He reminds her of the budget they’d both agreed to live by. How important not waffling on their new spending plan is to him. He states that we need to “just patch the pants” and send him to school. Besides, Ricky needs to learn to be “…responsible and take care of his things.”  

What would you do to balance the relationship “budget???” 

Sex – Balancing the Relationship’s Affection Needs 

As if understanding your wife’s perspectives on money isn’t challenging enough, another area maybe even more key. That area is sex, which I like to refer to as overall “affection” in the relationship.  

While working with couples regarding their romantic and sexual needs, one thing has become very apparent. Men and women just see sex differently.  While I’ve used many examples to discuss sex with couples in counseling, one has seemed particularly germane for this blog.  Tim and Sandy* (* not their real names) have been married for 5 years. They have a 3 y/o daughter who goes to daycare while her parents are working. Tim is a local school Vice Principal and Sandy is the head of Human Resources at a local, fast growing start-up company.  

Tim and Sandy want to have a relationship that balances in most areas. However, their sex life seems to be one of their biggest challenges.  For example, recently Tim was feeling extra close to his wife and that having connective sex that night sounded great. When he included some heart emoticons in texts to his wife during the day, she said supportively she would talk to him when she got home.  Over dinner, Sandy mentions to her husband that although interested, she’s really tired but would love to get together tomorrow night. Tim finds her response to be supportive and feels understood. 

The following day Sandy anticipates a busy day at work. She drops their child off at daycare and makes sure to plan her day well. Sandy also remembered her commitment to her husband and made a focused effort to think emotionally connective thoughts about him, e.g., he’s a great husband, great support, great lover.  As the day moves on, Sandy is feeling really good about the prospect of spending some quality time with her husband.  Later that afternoon, Sandy receives a text from her boss regarding a meeting she was to attend with her CEO tomorrow.  Her boss notes that the team member who was going to present was being tested for COVID and wouldn’t be able to attend the meeting.  This means she is now presenting and would need to have it ready by 9 AM tomorrow morning. Although the meeting may end up being virtual, please plan on attending in their corporate offices. 

While Sandy feels encouraged that her boss would ask her to fill in, there is a problem. She now will be up much of the night preparing for the critical presentation. She is also really disappointed that she won’t be able to give her relationship the time it so desperately needs.  She considers all options but ultimately decides to ask her husband if they can spend time together tomorrow night. How will he react? Will he feel hurt or dismissed? 

What would you do to balance the relationship’s “affection” budget? 

Balance is the Key

Whether Tim feels hurt or dismissed will depend on how he believes the relationship has been overall previous to this challenge. Let’s say that both he and Sandy have worked on keeping their relationship open and honest. Then likely Tim won’t feel dismissed and he will be able to weather this potential hurricane of negative feelings and resentment. Meanwhile, Sandy won’t feel guilty that she is asking for some relationship latitude but rather also feel understood and appreciated.  Do you see a positive pattern here? Absolutely! 

It has been my experience that open communication is the key.  Being able to have critical conversations safely that may not be easy but will benefit the relationship’s sex and affection needs. Other keys include: 

* Trust. Building trust includes, but isn’t limited to, knowing that your spouse will allow you to share her opinion without feeling judged or questioned for her perspective. Trust is particularly important for a woman as feeling emotionally safe and close to her husband is often contingent on trusting him deeply. 

* Respect. When couples trust each other then it is quite natural that a deeper level of respect will likely also follow.  Thus trust and respect go essentially hand in hand resulting in a marriage where connective conversations can naturally occur. 

* Love. You can love your partner but not necessarily trust or respect them. The oft used adage of “Love Conquers All” isn’t always true particularly regarding trust related to money and sex. Couples that have nurtured trust in their relationships report a deeper level of commitment to the relationship.  Essentially, that my spouse “has my back!” 

What’s Next?  Achieving Balance    

Whether you struggle with discussions regarding money or sex really isn’t the question. Many couples struggle in these key areas. The most important thing is to be able to move forward through the challenges. Increase trust, respect, and ultimately the love in the relationship. Here are 3 suggestions to achieve these relationship goals.  

First, absolutely set goals to communicate openly and often. I typically assign the couples I work with to have a “check-in” each day. It doesn’t have to be long BUT it does need to be more than just “how was your day?”  Ask questions that support each others challenges. For Tim as a Vice Principal, empathic questions related to returning to school may be most germane. However, the key is that the communication is open to ANY thing that seems important to the partners in their marriage. 

Secondly, I’ve often heard it said that “couple’s that play together, stay together.” That has been my experience particularly when couples play often and in ways that connect the relationship. Couples can connect each evening. Couples can “play together” on the hiking trail. On the ski slopes, or on vacation, whether it’s in California or Park City.  

And for the subject of affection in marriage, couples that play (connection/affection/sex) together often will stay together! It absolutely works and is worth working on in a loving ways.     

Lastly, absolutely be flexible and recognize that plans change. And please totally be aware that just because your wife isn’t available for sex this evening doesn’t mean that she’s not into you. In fact, be aware that her asking to get together tomorrow night is likely totally sincere. She does want to be with you.  Please take a risk and ask her (or him!). You may be pleasantly surprised by her response.  

Michael Boman, LCSW, is a clinical therapist at Wasatch Family Therapy. Michael has over 20 years experience in working with couples and families. 

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Tips & Ideas to Help Your Child Navigate Difficult Times

2020 has been filled with unpredictable outcomes and unknowns. Covid-19 has changed the way we live, work, and go to school. Stressful times can be challenging to navigate, and children do not always have the words to express their feelings. Children are prone to demonstrate maladaptive behaviors during hard times; regression is a normal part of development. Regression can look like increased separation anxiety, withdrawal, tantrums, potty accidents, disrupted sleep, and more. Children are perceptive, and they feel the effects of change. Here are some ways to help your child navigate these difficult times.

Validation  

Children do not always know what they are feeling or how to communicate it. This is an excellent opportunity for parents to teach them. First, reflect their feeling to them and validate their emotion. “You look sad” or “It feels upsetting when you fight with your brother.” These are excellent ways to open up communication, and they know that you are there.

3 Check-ins per day

Setting aside a few minutes three times a day can be helpful for yourself and your child. This short time to connect can help create a stronger bond with your child. This time will teach them how to slow down their day and connect to themselves. During these moments, you can breathe together, tell each other how you feel, or use grounding exercises to become aware of the present moment.

Model Behavior 

Modeling behavior is one of the best ways to teach children healthy coping skills – parents/caregivers, take care of yourself! Be aware of how you are feeling and determine what you need. Take care of your own needs and demonstrate healthy habits to your kids.

Routines 

Routines create predictability- which makes an environment feel safe for a child. Routines also help decrease negative behaviors. Together, come up with routines in the morning or at night that your child can look forward to, like reading a book before bed or taking a walk at the same time each day.

Resource:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578899/#:~:text=Regression%20is%20typical%20in%20normal,usually%20corrects%20the%20regressive%20behavior.

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To Thine Own Self be True

We live in a world where we are being fed a constant stream of information at, seemingly, every turn. It can be easy to get lost in all the noise, and disconnect from our core sense of self, worth, and values. When that happens, one might experience depression, anxiety, feeling untethered, resentment, and unhealthy relationships, among others. One of my greatest steps in my own journey was learning how to come out of the self-betrayal that had become familiar and comfortable.

What is self betrayal? Self betrayal can manifest in many different ways. It can be sacrificing your own values and boundaries to maintain a relationship, saying “yes” when you actually want to say “no,” people pleasing, perfectionist tendencies in an effort to feel, or be seen as, “enough,” or living in a cycle of shame from not understanding the wounds that drive behavior. In a sense,
it is disconnecting from that voice of truth within.

Learning to connect to your most authentic self can be scary and liberating, all in the same breath. Some tools to help you connect to this authentic self can be:

-Meditation and mindfulness exercises
-Truth and distortion journaling prompts
-Future self authoring exercises
-EMDR, and other somatic work to process past trauma
-Inner child work and attachment healing

As you learn to connect and find belonging to your truest self, you will find deeper and more meaningful connections in your relationships, as they are no longer responsible for filling your cup of worth. If you have experienced self betrayal in your life, and are wanting to find healing, know that you have all the tools of healing within you to begin this journey. An experienced counselor can help you unlock those tools when you find yourself feeling stuck.

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Eve Unleashed with Special Guest, Kathleen Baxter

Join Kathleen Baxter on the Eve Unleashed Podcast to talk about sex. Kathleen discusses the difficulties of navigating sex conversations in the home with spouses and children. Join through this link and wherever podcasts are streamed.


http://eveunleashed.buzzsprout.com/1365421/5712997-lets-talk-about-sex-with-special-guest-kathleen-baxter-lmft

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Is it Erectile Dysfunction or Erectile Disappointment?

I recently came across an article by Dr. Chris Donaghue PhD, LCSW, CST.  Dr. Chris, as he is known, talks about how performance pressures on men to get and maintain hard erections actually lead to erectile difficulties.  These difficulties can lead men to seek out performance enhancing drugs in order to “have good sex”.  Dr. Chris shares 8 tips for overcoming erectile disappointment.

  • 1- Have realistic expectations for how a penis functions.
  • 2- Develop a more expansive view of sex.
  • 3- Communicate!
  • 4- Diversify your sexual skills.
  • 5- Work on your “erotic esteem”.
  • 6- Stay in the moment.
  • 7- Allow each partner to be responsible for their own orgasm.
  • 8- Be a sex and body positive activist.  

If you or a partner have ever experienced erectile disappointment, check out the full article here then schedule a session with Alice at 801-944-4555 to help guide you through these steps.  

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Nine Minutes A Day to Strengthen Your Relationships.

The world is still reeling from COVID-19 and the strict new guidelines of proper social etiquette. It is difficult to emotionally connect with someone when you are not allowed to touch them, and sometimes cannot see most of their face. We are all adjusting to the new and needed guidelines that keep our physical health safe. In the meantime several people are noticing a severe decline in their emotional intimacy with friends and partners.  There is an innate desire for us to connect with people around us, and yet people are having a difficult time doing that these days.

May I suggest a nine minute daily exercise for you to participate in that can strengthen your relationship with your partner, children, and friends? Everyday, we have several times in which we say hello and goodbye to someone. In the morning, we say hello for the day to our children and if we have one, our partner. We say goodbye when we leave for work or school. Hello, again, when we come back from school or work. And goodbye, again, when we go to bed. With friends at work we have the hello when we arrive, and when we leave. With the people that live in your house: I challenge you to make good morning an event. Look your children and spouse in the eyes and give them a hug. Ask them how they slept. Try and connect on a physical and emotional level. It will only take three minutes. When your kids or spouse gets home from school and work do the same thing. Look them in the eyes, give them a hug, and ask them how their day was. Sit and listen to them. It will take about three minutes. Before you go to bed look your spouse and children in the eyes and hug them. Ask them what their favorite part of the day was. It will take about three minutes. We are now up to nine minutes of connection time you have just had with your spouse or children. That makes a huge difference in feeling connected to someone! It will add a special dimension to your relationships with your spouse and children. Sometimes it may take longer, than nine minutes, but the reward will be well worth it.     

The same can be done with co workers. Instead of greeting someone with a quick hello, stop and be physically and emotionally present. You cannot get close to them, and often a mask will be in the way. You can still connect with that person! Look them in the eyes. Ask them how they are doing and lean in, showing that you care and you are interested in what they are saying. When you leave to go home, check in with those co workers. Take a few minutes to again, ask them about plans for the evening. Ask them about their children, spouse, or hobby. This may seem like an easy task, but again one that will reap great rewards as you connect emotionally with the people you work with. 

As always, watch your own emotional health. People all over the world are feeling disconnected from each other. If you are feeling overwhelmed and depressed, there is always help out there for you! Good luck as you try out this new social experiment of connection!

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Treating the Cold, not the Cough

Treating the Cold, not the Cough

Today I want to share an new approach to what is commonly referred to as “porn addiction” treatment.  I talk with many individuals and couples who are experiencing pain or distress due to unwanted sexual behaviors or use of sexual imagery.

Dr. Cameron Staley presents his research on pornography addiction treatment here:  https://youtu.be/mNGg5SMcyhI

He states that porn is the cough.  Instead of treating the cough, we need to treat the cold, which could be depression, anxiety, lack of accurate sex education, shame, or lack of coping strategies.  If you are dealing with sexual behaviors that feel out of control and would like help, call 801-944-4555 to schedule a session with Alice today.

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Kids, Pornography, and Shame

Scary title huh? We don’t want to think about kids and pornography in the same vein regardless of context. Unfortunately, the reality is that first pornography exposure happens often during early adolescence or even childhood. You read correctly, childhood. I’m talking about playground and recess aged kids here. As parents in the digital age, I think most of us are aware that our teenagers have access to inappropriate content at their fingertips; however, we are less aware of the proliferation of it targeting younger children. As a result, we are often caught off guard about how to talk about pornography with young children. Sadly, being unprepared can often lead to some instinctual reactions, that while quite normal, can have unintended consequences in the messaging that kids receive. Mainly, that they did something wrong and that makes them “bad”; shame is not productive nor helpful for healthy sexual development.

            Shame, as a parenting strategy, is not effective at creating healthy change in behaviors (notice the bolded…healthy). In fact, it is just the opposite. While shame may enact change in behaviors, it does so by undermining self-worth and value. Often with the universal emotion, shame, we feel like we are fundamentally flawed as human beings and irrevocably broken. Now with the parents I’ve worked, this isn’t the message that they are trying to instill in their children; assuredly, they are trying to empower and support their children. This is the reason why I think it’s imperative that parents be prepared with the messaging and a script, of sorts, for these conversations. Here are some of the most common questions that I get asked about dealing with pornography exposure and young children aged 6-12 years old:

When should I talk to my child about pornography?

            If your child is using the internet then you need to start having age and developmentally appropriate conversations about pornography. Yes, if your 5 year old is watching videos or playing games then they can come across it, even with filters and other safeguards.

Example: Sometimes adults put stuff on the internet that looks like it’s for kids, like cartoons that show body parts that we’ve talked about being private like a penis or breasts. It isn’t appropriate for kids and it can be really confusing. We want to you show us if you see something that feels confusing, like it might be for adults, but you aren’t sure. We won’t be angry or mad, we love you and want to be able to play your games safely.

How did my child start looking at pornography?

            Typically, a child’s first exposure to pornography happens in one of two ways: they either accidentally click on a link that takes them to a porn site or a friend shows them. Kids are curious and they tend to share their curiosity with their peers. Sadly, kids can be labeled as “bad” or being a “bad influence” when a child reports that their friend Timmy showed them a picture, video, or link that includes pornographic images. This sends the same messaging that was discussed above, that being curious about sexual imagery, sexual acts, or sexuality in general is “bad” or “off limits”. If we want our children to learn about sex from us, their parents, then we need to take ownership of having the conversations.

            Thus, talk to your child about their curiosity. Work to normalize their curiosity about sex and the feelings that they experienced. Create an environment that is safe, even if you or they are uncomfortable, to discuss sex and pornography and your beliefs and values regarding them. They will get their sexual education from other sources regardless if we abdicate this role in our children’s development.

Example: Joey, thank you for telling us when you clicked on that link; you did exactly what we’d talked about you doing. We’ve talked about how sex and sexual feelings are normal and healthy, I wonder if you’re curious about any of the images that you saw? What did you feel when you looked at the images? Sometimes it feels really exciting to see things that we don’t know a lot about, like naked body parts or sexual acts, these feelings are normal and nothing to feel ashamed about. We value sexuality and feel that explicit sexual images are harmful to that development because they can portray sex in a way that isn’t realistic or healthy.

How do I teach my child that porn isn’t realistic?

            For very young children, framing it as the actors are playing pretend puts the concept into a form that they understand as they often engage in pretending. Keep it simple, short and provide an opportunity to ask questions if they remain curious.

Example: Joey, you and your friends love to play superheroes right? Sometimes you even dress up as your favorites superheroes and pretend to save the world. The movie that you saw, the people are actors and are playing and pretending too. They were playing,  sex is a way that adults play, but they were playing pretend in that movie.

            Older children typically can conceptualize the difference between real and pretend without the fantastical examples; however, as pornography depicts real acts it can sometimes be difficult for them to understand how it isn’t real. I like to use an example of something that is also real but exaggerate like driving in the Fast and Furious movies. Go on YouTube and find a driving scene and watch it together and discuss how, while some of the basic concepts are real, the actual movie isn’t. For example, it was filmed on a sound stage or movie lot with a professional driver doing the stunt maneuvers. Adult films are also filmed as a movie production with actors, the maneuvers are scripted and practiced, the vocalizations and facials are exaggerated, etc. So, while the act itself is real, the depiction of the act isn’t.

While I just skimmed the surface, I hope this gives parents some ideas to start the conversation. This subject is scary and can be very intimidating for parents to explore with children, especially young children. However, parents have the opportunity to influence the narrative that children are exposed to in a way that creates a safe environment for healthy sexual development without shame.

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