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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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Bridging The Gap

Desire discrepancy in couples is one of the most common sources of distress within sexual relationships.  Couples may find themselves in situations where one parter is the high desire partner (HDP) and the other is the low desire partner (LDP).  These labels can lead one or both partners to feel broken and blamed for problems in the relationship.  Other couples may find resentment builds when their partner either “doesn’t want them sexually” or “only wants them for sexual release”.  

If you and your partner are stuck in this sort of dynamic, first, know that neither one of you is broken.  All levels of desire are normal, and very few relationships involve couples with consistently balanced interest in sex.  

Second, if you can step away from looking at your partner’s level of sexual desire as the problem, it will be much easier to work together to bridge the gap.  

Bridging The Gap:

If you find yourself wanting sex more often than your partner, ask yourself, “what am I horny for”.  Dr. Neil Cannon lists the following as motives for seeking sex:  

  • Orgasm/Sexual Release
  • Touch
  • Connection
  • Calming Anxiety
  • Mood Elevation
  • Kink
  • Reassurance/Validation

When you identify what your motive for sex is, you can examine whether some of those desires could be met in other ways.  This begins to reduce pressure on your partner, narrowing the gap between your experienced desire.  

Another tool you can use to help bridge gaps in desire is to identify, as Emily Nagoski calls them, your sexual brakes and accelerators.  What turns you on?  What turns you off?  How can you as an individual and as a couple work to minimize brakes and maximize accelerators?  

One huge brake many individuals experience is not enjoying the sex they are having.  This is usually a result of poor communication or shame surrounding sexuality.  Using the brakes and accelerators framework can be a great way to improve communication about sexual preferences.  Make sure you speak up so your partner knows what you enjoy and what you don’t enjoy.  Make sure to listen so you really hear what your partner is sharing with you.  Think of this as an opportunity to learn about your partner, increasing mutual pleasure and satisfaction in your relationship.

Lastly, try scheduling sex in your calendar.  On the appointed day, work on managing your own brakes/accelerators to help you get in the mood.  Recognize when there are things you can do to help your partner look forward to the experience with positive anticipation.  Text and flirt throughout the day. Make sure that when it comes down to it, saying “not tonight”, is still an option, this reduces pressure. If you are the partner who wants to say no, consider saying yes to something else instead.  For example, “I’m really not feeling up to penetrative sex tonight, but I’d love to cuddle, skin to skin”, or, “I’m not feeling up for penis-in-vagina sex at the moment, but I’d really love to just make out with you”.  Then leave the door open for whatever may (or may not) follow, pressure free.  Regardless of the outcome, you will feel more connected and you will have improved your ability to communicate about your wants and desires. 

If you’d like to learn more about bridging a desire gap in your relationship, call 801-944-4555 to schedule a session with Alice today.

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Seven Trust Building Secrets Wives Need to Know about their Husbands

Have you ever wondered as you watch your husband check out yet another Super Bowl what he is truly thinking? Whether you’re even on his sports radar? Whether you even matter to him?  Okay maybe that’s a bit harsh. Perhaps its whether you enter his male brain on a regular basis. As a therapist who has worked with men for 20 years, I can state unequivocally that he is aware of you.  How aware you ask?  Quite aware so much so that this blog post may be very surprising (and trust building!) to you. 

#1) He Absolutely Loves It When You Notice Him

Really see him.  How handsome he is. How he looks. How much he truly means to you.  How sexy he is in those jeans that fit ‘just right.’ Although he won’t mention this to you, he totally loves it when you notice him. Men absolutely want to believe that they’re super handsome to their wives. Desired completely by you, his wife. Desirable as your wonderful husband.  You can help him believe this by truly noticing him often.

#2) It’s Really NOT All About Sex

Although you may get totally different signals from him, he’s absolutely not thinking about sex 24/7. Just as you’re not emotionally focused constantly (gender stereotype!), men simply aren’t focused sexually every moment of their day. In fact, men actually desire affection almost as much as women do.  Men in Utah love to be hugged. Kissed. Touched. And! Men want to cuddle with “no strings attached” in bed. Truly! He isn’t planning on the holding you close leading to sex every time either. Take a risk and ask him if this isn’t correct. But, be ready to be surprised by his answer!

#3) He’s Like A Teenage Female Emotionally Inside!  

Men are awash with emotions inside that they will never admit to. He’s actually quite similar to a 16 year old girl. I’m not kidding. Truthfully, he’s often an absolute mess of emotions inside that rugged male exterior. Since men are raised to not share emotions/feelings, never admitting to this makes complete sense to him. To be vulnerable or to risk sharing appears “weak” to a man. Not masculine at all! Please know that when it seems like nothing is bothering him, that something very likely is bothering him. You’ll likely find this to be quite exasperating, but know it’s the truth. What can you do?  Please check out the next secret for details.

#4) He Desperately Wants To Talk To You

He definitely wants to talk to you. Connectively. Openly. Frequently. All hours of the day. But! He is totally baffled on how to make this connection. Since you’ve likely demanded that he talk to you openly in the past, throw that idea out with the trash. It just won’t work. You need to make talking openly safe for him. It’s safe when you’re not demanding or seemingly dramatic. It’s safe when you talk on his terms. His terms may be after the Utah Jazz basketball game. His terms could be after a great date night at his favorite restaurant. Friday night NOT Saturday morning. Oh and please do some relationship research here. Actually risk and ask him about this!

#5) He Really Does Desire Compliments From You

Compliments are really different from noticing him as noted above in #1.  Compliments include telling him how awesome he is for doing the dishes (another cool way is just saying “nice” things to him). That he actually remembered to take the trash out today. For working so hard for his family to bring home the paycheck each week. And, absolutely don’t get stuck on the “why doesn’t he compliment me more often” mantra. Please know that his brain is wired to relish being appreciated by you. It’s not wimpy. It’s not being weak. It’s not even unmanly. It’s truly a marriage connection secret that can pay you huge dividends in your relationship. Do you want a better, more focused husband? Compliment him! Compliments = LOVE to most men.

#6) He Knows You’re Not Nagging Him  

You definitely know what I’m saying here ladies. When you’ve asked him 50 times to clean up after himself. Put away his workout shoes. Lift the darn seat. Clean up the crumbs left on the kitchen table after an impromptu snack. He then goes to the “stop nagging me” mantra because he totally knows you’re right. He absolutely knows that you’re right. He just doesn’t have the word vocabulary to battle back with your superior brain. So very true!!!  

#7) He Totally Thinks About You!   

Often. Throughout his day. In the morning as he drives to his work office. During his work day and almost always at lunch. Even on his pilgrimage home after a trying work day. Please know that husbands often get so busy that they just can’t call or text you. Or even get away to have lunch with you. Even though he would definitely love to be able to do so. But! Know that you’re frequently on his mind. Sometimes its about his kids. Or about this Saturday’s date with you his amazing wife. Just understand that he’s working for you. Thinking of you. Absolutely desiring to be with you.

One More Iconic thought on Seven Connection Secrets

If one of these 7 trust building secrets has hit home with you, why not act on it right away? If you’ve held back on complimenting him in the past, switch it up and compliment him today. If you have believed that he doesn’t want to chat with you, pick the right moment this Sunday and simply chat him up. Seriously! Just do it. Be willing to reach out to him and be vulnerable. Truly risk. You’re marriage is definitely worth it. And so are you!!!

Michael Boman, LCSW is a therapist for Wasatch Family Therapy in Salt Lake City. He specializes in assisting couples improve their marriage connection and affection. He is accepting new clients on a limited basis. He can be reached by emailing Info@wasatchfamilytherapy.com

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Three Questions to Ask Your Spouse Daily

Being a marriage therapist is an interesting and fulfilling profession. One unique aspect of this job is that people want to ask my opinion on a regular basis. When I attend wedding showers, the room gets eerily quiet when it is my turn to give advice to the bride to be. One piece of advice I give regularly and often, is to connect with your spouse on a daily basis. This can happen in many different ways, however I think that daily talk time is an effective and powerful way to increase emotional intimacy that will help you feel connected to your spouse. Many times life gets so busy we forget how to talk with our partner. Here are three questions that can jump start your daily talk time.

  1. What went well in your day today?
  2. What did not go as you expected?
  3. What are some ways I can help you tomorrow?

These questions open up a dialogue about your day and what went well and poorly. The last question helps your spouse feel that you are invested in their day going well and shows your support of that happening. If you feel that some growth is needed in your relationship I urge you to start daily talk time. Ten minutes a day can make a big difference in your marriage. Start with these questions and see where the conversation goes.

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Flexible Thinking Part 1: Make and keep friends, romantic partners, and your job

What is Flexible Thinking?

Running a social skills group for kids ages 7-11 has taught me a lot about the benefits of flexible thinking. Flexible thinking in kids produces turn taking, transitioning smoothly to new activities, and the ability to adapt mentally, emotionally and behaviorally to a variety of situations.

Flexible thinking in adults also enables mental, emotional, and behavioral adaptability. It is the ability to consider situations from multiple perspectives, include context clues to inform decision making, manage rising emotional responses in appropriate ways, problem solve, and balance and prioritize competing desires and goals. Flexible thinking also allows for spontaneity in our romantic relationships that can increase excitement and deepen connection.

Flexible thinking looks like letting someone else pick the restaurant for dinner, cancelling plans to be with a friend or spouse who’s had a difficult day, finding solutions to problems instead of ruminating on the endless escalating spiral of “what if…” scenarios, truly listening to understand what others are saying, and not telling your boss what you really think of them when they take credit for your work during the company meeting.

Inflexible or rigid thinking in adults is often manifest in all or nothing (Black and White) perspectives and doesn’t allow for nuances and mitigating circumstances. Doing something because, “That’s how we have always done it” is an example of rigid thinking. Other examples include not listening to other’s ideas, struggling to consider the feelings and experiences of others, and obliviousness to opportunities around us because we are locked into our self-appointed expectations, rules or ideas about how something is “supposed to be.”

There is a popular Huffington Post article (“Reasons my son is crying will crack you up!”) that is unknowingly highlighting inflexible and rigid thinking. In each of these pictures, the child is having an emotional meltdown because they are stuck on one thought and the associated feeling so deeply, they become overwhelmed, abandon all reason and rebuff efforts to console them; for example, “He wouldn’t fit through the doggy door. Note the open-door right beside him.” With toddlers and adults alike, inflexible thinking can lead to unhelpful and stressful situations.

As a caution, let’s be clear that not all rigid thinking is unhelpful. There are areas in life that being inflexible is necessary and protective. With regards to physical safety and personal and emotional boundaries, it is advantageous to be rigid.

Application

We all have times where we utilize both flexible and rigid thinking, the important part is to identify where we, as adults, teens or kids, could benefit from more flexible thinking.

  • Is there an issue with your friends or spouse that keeps coming up, how could you change your perspective or response in the situation to increase connection with that person?
  • What could be a different way to address the issue? What about that issue is the real problem?
  • Could any of these same questions be applied to work relationships and circumstances?

You need to be a pipe cleaner.

Here is a visual way to conceptualize flexible thinking. During one of my first weeks running the aforementioned social skills group I came across an activity highlighting the importance of and difference between flexible and rigid thinking using a popsicle stick, a pipe cleaner and a piece of yarn.

  • A popsicle stick is sturdy but rigid. Attempts to bend the popsicle stick typically result in it breaking. Not helpful. 
  • Pipe cleaners are soft and fuzzy on the outside, come in multiple colors, bend easily, hold their shape and have sturdy wire in the middle: the creative options are endless. They are so adaptable they can bend to whatever the situation requires while maintaining their inner core (read: personal values and goals).
  • A piece of yarn can barely hold any shape at all, it’s too flexible. It can’t stand up for itself or hold a boundary and can be easily manipulated with no resistance.

Thinking like a pipe cleaner allows flexibility, adjusting, shifting, adapting and changing as needed without compromising our values. What areas in your life are you like a pipe cleaner? Are there some relationships, situations or events where you are more like a popsicle stick? Which of these scenarios or people would benefit from you being more like a pipe cleaner?

Look for Flexible Thinking Part 2: Mental Health, where I will review how flexible thinking impacts and effects our mental health.

Emerald Robertson, M.S.Ed., ACMHC, NCC

Reference:

Halloran, J. (2015, February 9). Teaching flexibility to kids. https://www.encourageplay.com/blog/being-flexible

Khoo, I. (2015, April 29). ‘Reasons my son is crying’ will crack you up. Huffington Post Canada. https://www.huffingtonpost.ca/2015/04/29/toddlers-crying_n_7033472.html

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The Power of Humility

In my work with people from all walks of life and circumstances, the one thing I have found to be true in every case is that humility always aids in healthier interactions and higher quality relationships. Another observation, is that humility is not very easy to come by. We, as human beings, kind of stink at this humility thing.

So, what is this humility thing? Well, in my personal and very unofficial definition it means not viewing yourself (or anyone for that matter) as better than anyone else. It is throwing out the right vs wrong, better or worse than mentality. I think that the following two beliefs are an essential first step in maintaining humility.

  1. Remember that every single human being on this earth has had and will have an entirely unique experience. None of us can have the exact same experiences and views as someone else.
  2. Each one of those unique human experiences and vantage points are valid.

Not only do these beliefs lay the ground work for much kinder and constructive interactions, but it will ease you of the stress that comes from expectations to be right or better than. Humility might sound like this:

“I think it is like this, but I could be mistaken.”

“I want to try this, and I would love to hear what you would like to try.”

“Can you tell me what that is like for you?”

“I was mistaken.”

“I am sorry about the pain you are feeling due to my choice. Will you tell me more about it?”

       I challenge you to incorporate even one of these phrases into your conversations, perhaps with someone you haven’t been getting along with very well, and see how the relationship improves. Even if you don’t find the outcome you were looking for, kindness and softness are never wasted.

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