Tuesday, May 25, 2010

What We Can Learn About Relationships From...Simon Cowell??

Tonight we bid farewell to Simon Cowell judging American Idol.  Since the show began, Simon has been the man that we've all loved to hate, and he will certainly be irreplacable.  As we will miss his role on this iconic show, I think it's actually a great opportunity to learn some relationship skills. 

At face value, Simon seems like the mean, unfeeling judge.  But, we can't get enough of him, and many people have said that it's because Simon always says exactly what they're thinking.  It's refreshing to hear the truth.
I think this reveals a very important problem in our society - people afraid to say how they really feel.  We are taught to lie, tiptoe around things, brush over things, or just omit our thoughts completely in order to protect other people's feelings.  Simon, on the other hand, is always very straightforward, even if it's hard to hear.  Though it seems like an act to generate entertainment value, I believe that Simon also genuinely has the intent of being 'real' with the contestants and not giving anyone false hope, so that they won't waste their time pursuing something that will never pan out.  Ultimately, this seems to be a much deeper form of caring than trying to prevent the sting of the moment.

While I certainly wouldn't recommend talking to the dear people in your life the way that Simon talks to the contestants, I do think that we should all try to be more like Simon, in the sense that we are more 'real' with those that we care about.  We need to think beyond our ingrained instinct to protect people and realize that dealing in clear, unmuddled truth is often the most helpful thing we can do.  It is possible to do what Simon does in a slightly gentler way, and I have found that people are always relieved to have straightforward facts, rather than playing the game of trying to sugar-coat things and decipher hints.

As a simple example:  I often hear frustration from men trying to find the right gift for their wives for special occasions, and then frustration right back from those women at not getting what they wanted.  However, neither one wants to talk about it, because the husband doesn't want to admit that he doesn't know what to get, and the wife doesn't want to make the husband feel bad for choosing the wrong thing.  Though at first thought it seems unromantic, if the husband could just tell the wife that he truly wants to please her but isn't good at choosing meaningful gifts, and the wife could just give him some recommendations of things that she would love, both would end up much happier.

There is also a great irony surrounding Simon's straightforward honesty - Whenever he tells the hard truth that isn't pleasant to hear, he is booed and hated.  However, when he gives well-deserved praise, it is then valued so much more than praise coming from the other judges.  The first three can say good things about a performance, but until it comes from Simon's mouth, the deal is not sealed.

Likewise, the praise that we give to those we love is much more effective when we are also honest with our criticisms.  If you are a parent and always tell your children that everything they do is wonderful and perfect, at some point they will realize that that's not true, and stop believing you.  Relationships are much more fulfilling when we can turn to them to safely get truthful feedback.  For more on this, see my recent post about being a mirror to your spouse: For All You Lovebirds Out There

Other traits that Simon has that we could all use to a lesser extent are confidence, a clear sense of his identity, and comfort with being true to himself.  Simon is all-around a one-of-a-kind character, but so is each of us, and we can never be really happy in our relationships until we know who we are and are confident enough to maintain that identity while being in relationships with other unique identities.  Simon loves wearing white T-shirts and is not afraid to do what he loves, even when others judge him for it.  We're all envious.

Simon has given us many laughs, but he has also shown us the respect that comes from daring to be different.  If you, like millions of others, have loved Simon, ask yourself how you can also be more loved.
 

Wednesday, May 19, 2010

Quick Tip: Unplugging

You've probably heard this a million times already, but it still seems to be a huge problem in our modern society:  A sure way to make all the relationships in your life better is to cut down your screen time. 

Between TV, movies, computers, video games, and even cell phones, we all spend an awful lot of time looking at screens each day.  While these devices certainly make our lives better in many ways, we know for sure that they do not make us more connected to others.  Why?  Because anytime that you're doing something that involves looking at a screen, you're not having quality interactions with other people.  Even if you're playing a video game with your brother, watching a movie with the kids, or relaxing on the couch after work with your spouse watching your favorite show, while you might be having fun together, you're not able to talk, look each other in the eyes, listen, or be fully present.  Plus, you're inactive, and we know from studies that sharing active experiences together is most connecting. 

Cutting down screen time is always one of the first assignments that I give to people who come to see me for counseling.  It's always a little bit hard at first, they are always very surprised to realize how much time screens have had in their life up to now, and they are always pleased with the results. 

So, this is something that you can do on your own. 
  • First, simply become aware of how much screen time you have each day. 
    • Write down everytime that you find yourself looking at a screen, with the exception of your work computer, and add up the number of hours per week.   
  • Next, choose the areas where you can cut down your screen time.
    • Some screen time is good - unwinding for a few minutes after work, watching something that all your friends will be talking about, or playing a video game at home instead of a night out to save money.  Keep the things that do promote connectedness in moderation.
    • The red flag is screen time that promotes isolation or is excessive - anything more than an hour or two, watching a show that you've already seen several times or playing a game that you're not really into just to pass time, surfing the internet without a real purpose, or everyone in the house looking at different screens (dad working on the computer, mom watching TV, and son playing a video game).  Get rid of those.  

    • Be smart to set yourself up for success - there's no way that I'm going to skip American Idol, so I cut back on other shows.
  • Finally, find things to replace it with. 
    • If you're with other people, do something that is more conducive to good conversation. In particular, remember that going to a movie is the worst kind of date, even though it's the easiest. Whether you're trying to get to know someone or trying to keep romance in your marriage, going to a movie and not talking will accomplish nothing. At least go to dinner beforehand, where you can have some good talking time.
    • If it's time when you're alone, do something that's more productive and will make you feel good about yourself - exercise, clean out that drawer that you've been neglecting for months, or read a good book.
Sometimes, we use screen time to hide from issues that we don't want to confront with people in our lives.  If you recognize that this is true for you, then your first challenge is to face that fear and get those things taken care of. 

I know 100% that once you reduce your screen time and replace it with other activities, your personal life and your relationships will be much richer, and you will certainly be much happier!

    Monday, May 10, 2010

    Using and Abusing

    Sadly, there has been a very common theme among the clients that I've been seeing lately:
    Drugs and Alcohol

    Drugs and alcohol are always a big issue, but my colleagues and I have all noticed a huge increase in addiction problems lately.  Most likely, this is due to the recession and the many stressors that have come along with it.  During the great depression, the United States saw a sharp rise in alcoholism, and many studies since have shown a direct relationship between financial hardship and addiction problems.  In addition, when people are short on cash, they're less likely to get the treatment help that they need. 

    Sadly though, drugs and alcohol quickly cause relationships to crumble, only adding to your already long list of problems.  I don't think I need to go into detail about how addictions hurt relationships, but I will answer some other common questions:

    How do I know if I have a problem?
    Do you drink or use drugs more than 2 days a week?
    Do you become high or drunk (unable to drive safely) more than once a week?
    Do you think about drugs or alcohol first whenever you have stress, anger or sadness?
    Have others around you mentioned your drug or alcohol use?

    If you said yes to ANY of these, then your use is a problem.  Don't wait until you're blacking out, getting DUIs, or getting divorced to admit that it's too much.  
    The appeal of drugs and alcohol lies in their power to make us forget our worries, not feel for a little while, and even be a different person.  However, when you use them regularly, the people in your life - including you - soon don't even know who the real you is, because they only know the person altered by substances.  Also, relationships exist to give us someone to turn to during tough times, but if you primarily turn to drugs and alcohol for help, then you are betraying your human relationships for your relationships with substances.

    What do I do if I'm in a relationship with someone who has a problem?
    First, decide if you're in or if you're out.  You either need to do whatever you can to help the person, or get yourself out of it completely, at least until they make serious progress.  Most people try to sit on the fence - waiting to see if the person will do something on their own - but this is not good for you or them.  They need to know how really serious this issue is to you.  

    The next step depends on whether or not the person is aware and accepting of their problem. 
    If they are, start by offering them compassion and support.  This might be hard if they have already done damage, but is necessary to move them towards change.  Then, gently suggest ways that they might seek help - therapy, rehab, AA, lifestyle changes - and offer to help them through the process.  Many people who have been hurt by an addict feel that he should do this on his own to prove that he wants to change, but I honestly believe that it's impossible to do completely by yourself - every addict needs some help, so don't be afraid to step in, as long as you're actually helping and not just enabling them. 

    If the person is in denial, they need to realize that they have a problem in any other way besides you telling them or threatening them.  These things never work.  Instead, be creative.  Talk about becoming healthier in general and focus on other changes like diet and exercise, which may shine light on the addiction also.  Or, go to therapy for another problem, like making your relationship better, and the issue will likely come up there. 

    If the person is very resistant, don't endanger yourself by persistently talking about it.  You can get back-up, like the interventions that you see on TV, or you may have to simply tell them that you will have to cut-off your relationship until they can get help.  You cannot allow your life to be ruined by their problem, even though it is heartbreaking to watch.

     
    If I have a problem, what can I do besides AA?
    This is actually the most common question that I get.  AA, NA and other 12-step programs have great success statistics, and they tend to be the first option that we think of to help with addictions.  But, some people just don't feel comfortable in these groups.  There are alternatives, but I want to emphasize the two most important things offered by 12-step programs, which you should find a way to incorporate in your program, regardless of what it is:
    • Support
      • 12-step groups provide a large support network, as well as individual sponsors.  It is crucial to have people to lean on who understand what you're going through, but also, you need to have someone to answer to - someone who knows what you're up to all the time.  Most importantly, people who use drugs and/or alcohol usually have friends who do also, and an important part of sobriety is getting new friends who support your sober lifestyle.
    • Replacement
      • Addictions need healthy replacements.  It's foolish to think that you're going to remove your addiction - which has been serving some purpose in your life - and not replace it with anything, at least temporarily.  AA provides something consistent in your life, so if you're not going to do it, find something else - church, a club, a hobby - anything that's healthy that you can turn to instead.
    Even if you don't want to participate in a 12-step group, you must have some kind of structured plan.  Everyone who has ever told me that they're just going to quit now because they've finally hit rock bottom, has failed.

    So what can be done at home to help beat addiction?
    There are literally hundreds of things, and you should try as many as possible.  The idea is to fill up your life with other, healthy, activities, and keep your mind constantly on sobriety, so no matter how silly or out of the norm for you they seem, if you're really committed to change - try it.  What doesn't work is sitting on the couch and watching TV for hours.  Here are a few ideas:
    • Journal
    • Take walks
    • Foster healthy friendships
    • Play with your kids
    • Make a collage of your life goals
    • Exercise
    • Learn a new hobby or pick an old one back up
    • Read
    • Write apology letters to people who you've hurt
    • Do service
    • Do art
    • Take baths
    • Play with your pets
    • Go on dates with your spouse
    • Do this workbook:













    Anything that makes you feel good or helps you deal with stress, anger and sadness is going to be helpful.  Of course, nothing on this list has as powerful of an immediate effect as drugs or alcohol, but you will feel much better the next day.  It's important to constantly remind yourself of the big picture.

    When drugs or alcohol are involved in a relationship, it's hard to fix any other problems until that one is addressed.  Addiction is, by far, the most damaging problem to have, and the hardest one to fix.  The greatest thing you can do for all the relationships in your life is to prevent it, or deal with it as early as possible.