Monthly Archives: June 2018
A woman came into our office, we’ll call her Karen, very upset and jealous that her husband was “attracted to other women”. She had come across a picture of a woman he had liked on his Instagram account, which set off her jealousy. In fact, she got so mad at him, she accused him of being unfaithful and threatened to divorce him.
A man I coached, let’s call him Timothy, was enraged with his girlfriend, because she was always talking about how great her car was. Every time they’d go driving, she’d say, “I love this car, it makes me so happy driving it!” When he heard her say that, he’d feel a wave of anger arising inside him, and he’d clench his jaws in hopes of not saying something nasty. But sometimes he just couldn’t help himself and berated her for going on and on about her “stupid car”.
What do these two examples have in common?
First, both people got really angry over their partner’s behavior. Secondly, both of them reacted out of anger in ways they afterwards felt bad about, and which created a significant fall-out. Karen ended up with a serious breakdown after her outburst and accusations, and Timothy ended up having to apologize and backpedal after letting his girlfriend have it, but even after apologizing, he still felt mad and she felt hurt and kept her distance.
Third, and perhaps most importantly, both Karen and Timothy shared a very common predicament: They both made sketchy conclusions based on sketchy evidence.
Did you ever read or see the Hunger Games series? In case you haven’t, our young protagonists Catniss and Peeta go through all manner of harassment and awfulness at the hands of the “evil empire”, called The Capitol. Peeta is tortured and brainwashed to the point where he believes his beloved Catniss is his mortal enemy. The bad guys messed with his head so badly he can’t tell friend from foe, love from hate, fantasy from reality.
When they get reunited, Catniss and Peeta make up a game, a test of sorts, to help Peeta regain his sanity. Peeta says what he thinks, then asks Catniss, “Real or not real?”
In the final scene, they’re snuggled up in bed, and Peeta says, “You love me. Real or not real?” You might guess what her answer is:-).
Why is that relevant here?
Because both Karen and Timothy, although dealing with seemingly very different situations, are in a similar situation to Peeta in the Hunger Games. They don’t know what’s real or not real, true or not true, accurate or false. They don’t know what is fantasy and what is reality.
Karen sees an image on her husband’s Instagram account and quickly makes several conclusions.
She concludes that …
- He’s attracted to this woman
- He’s attracted to many other women, too
- He’s not attracted to her (Karen)
- She’s not attractive, period
- He’s unfaithful
- He’s lying
- He’s deliberately keeping secrets from her
Real or not real?
Timothy, in his situation, when he hears his girlfriend talking about how much she loves her car, makes several conclusions, too.
He concludes that …
- She loves her car more than she loves him
- She thinks her car is better than his car
- She thinks he’s a loser because his car is a piece of junk
- She thinks he’s not successful in life
- He really isn’t as successful as he should be
- Other guys are way more successful than he is
- She’s deliberately mocking his car and him
Real or not real?
When we talk more in depth with Karen and Timothy, it quickly becomes clear that they don’t really know if any of these conclusions are real or not real. What IS real is that they themselves made up these conclusions based on the “evidence” at hand, which in each case was very skimpy evidence for such heavy conclusions.
What IS real is that Karen saw an image of a woman on her husband’s Instagram. And what IS real that Timothy’s girlfriend said, “I really love my car”.
Beyond those simple facts, everything else is a made-up conclusion that may or may not have any real basis.
How do you tell the difference between reality and fantasy?
One way is to simply ask yourself, like Peeta did, “Real or not real?” and sometimes it’ll be evident. For example, when Timothy realized he was concluding that his girlfriend was deliberately mocking him, he immediately said, “Not real, she’d never do that, that’s ridiculous”. (As you might know already, sometimes the stuff we conclude is flat-out ridiculous when examined).
Secondly, you ask the other person(s) involved. In Karen’s instance, she wasn’t sure if her conclusions were real or not real, so we would recommend she ask her husband about it.
A word of caution. When you ask your partner, or someone, if your conclusions or assumptions are real or not, try saying it this way.
“Because I saw a picture of so-and-so on your Instagram, I’m making up that you’re attracted to her and you’re not attracted to me. Is there any grain of truth to that?” (“Is there any grain of truth to that” is another way to say, “real or not real?”
DO NOT say, “You always have these skanks show up on your profile! Are you sleeping with them, too!?” You can imagine how well that would turn out. Don’t accuse before you know.
By including the words, “I’m making up that …”, you acknowledge that what you’re making up could be just that, purely made-up conclusions with no grounding in reality.
When you ask directly, you might sometimes discover that some of your made-up conclusions do indeed have a solid basis. Sometimes your partner might say, “Yeah, there is a bit of truth to that”, which could open up some really juicy conversations, if you’re willing to go there.
The main point we want to make here is that we all suffer from the predicament of making up sketchy conclusions based on skinny evidence. Often, our conclusions are detrimental to our own wellbeing and to the health of our relationships.
When Timothy makes up that his girlfriend is telling him he’s not successful enough, it’s more a reflection of his own lifelong fear that he’s not successful enough, than it is her putting him down. In this case, she just loves her car, plain and simple. That’s it. The rest came straight from his “mind factory”.
Don’t believe your own conclusions too readily. Especially the ones that make you feel like crap!
The wonderful Byron Katie asks of her own thoughts: Is it true? Can I be absolutely certain it is true?
Questioning your own conclusions might just set you free from the occasional madness of your own mind, and open up more space for love in your relationships.
Real or not real?
PS. We just launched our new podcast, Dare To Love. Check it out here …
The other day while we were driving in the car, Christian was angry.
Not at me. He was frustrated that his back wasn’t healed enough yet for him to be able to drive himself long distances. So I did what any loving wife would do. I got mad at him for being mad.
You may have heard the saying, “You become like who you are around.” Mostly what the saying means, is that if you hang out with people who are not successful and playing big, chances are YOU will not be successful or play big.
There is another way this dynamic plays out in relationship. When Christian gets mad about something, I get mad at him for being mad. I become like him. Which doesn’t help, by the way, it just accelerates his anger, because he now adds “being mad at me for being mad at him” to the mix. When he withdraws, I withdraw too. When he judges, I judge him for judging. Christian does the same with me. And we both do it with our kids.
This plays out so fast that we barely notice how we “become just like who we are around.”
Now, it is NOT my intention for us to both be pissed, withdrawn and judgmental. And it is not Christian’s intention either. Even though that is what gets produced.
We know it is the same for you – that when you “match” your partner’s moods or thoughts, you don’t want a miserable experience either!
Our unconscious positive intention in matching our partner’s emotion is for the bad feelings to go away and the good ones to return. Some part of me actually believes that if I get mad at him for being mad, he will quit being mad!
So how do you change this dynamic?
First thing is to notice it. Become aware that you are doing exactly the behavior or emotion you are resisting.
Next, is to realize that you want something sweet and good underneath your bad feeling. For instance, in the car, I noticed that I really wanted Christian to feel good and happy and for us to have a fun sweet time together. That was the reason for my wanting him to not be mad.
As I saw that in myself, I was able to see that in Christian too. He just wanted to feel good, happy and in his power too.
Seeing that he wanted something sweet and good underneath his anger softened my heart. It took me out of mad, back into love.
When we connect with the positive intent underneath bad feelings, annoyance gets replaced with compassion, and separation gets replaced with connection. “We are the same. We feel the same. We both want something good.”
Once we understand that a pure innocent desire for love, connection and all things good is underneath our anger, we can reach out in love from that new place.
As a result, instead of meeting Christian’s anger with more anger, I was able to meet his anger with love, and give him a chance to “become like who he was around.” I complimented him for his desire to feel good and appreciated his aspiration to drive the car. We ended up stopping for food, enjoying delicious sandwiches together, and he successfully drove the next half hour to our destination.
Soon after, we were playing, giggling and in the end, enjoyed a wonderful evening together.
Next time you notice yourself “matching” your partner’s mood, slow things down.
Look for the positive reason you are mad or sad or upset underneath, and instead of both of you spiraling down into a crummy experience, lead both of you to an upward spiral of deeper love, connection and joy.