Tag Archives: John gottman

Rebuild after an affair: 4 basic nutrients for new love

My clients in troubled intimate relationships are searching for answers. They often come to a session after spending hours online looking up solutions for their problems. Their search often comes up with damning criticisms and daunting expectations scattered among the good ideas. A few have come to an appointment with a diagnosis that promises a quick fix if the associated steps are accomplished.

Their seeking is promising, if sometimes misguided. They want to do something right or good. They want to feel better and repair something, not just cut off and do it all again somewhere else. Even better, they want to form a relationship with a caregiver, their therapist, who can help them sort out how the relationship went wrong and how they participated in the problem.

Several clients are rebuilding after an affair, either sexual or emotional, that broke their partner’s trust. Many people go directly to divorce after such an event, some accept sharing their partner, but quite a few try to work out a renewed, exclusive relationship. That is not easy. Injured relationships need to recover in many ways, especially when it comes to  trust.

Recently I have spent months with people trying to rebuild, not always successfully. I woke up one night with a list forming in my mind about what they could do. The following list  includes my dreams as well as some research into what everyone else is saying. Here are four basic ways back into a rebuilt love relationship.

Recognize the trauma

If something feels traumatic to you, it is. New relationship breeches trigger old ones. Some of your emotional reactions may feel overwhelming when infidelity is revealed.  It will take time to settle down and more time to work your way into a new equilibrium.

See if you can get to the “table.” Everyone may be unhappy, initially, but there has to be enough talking and action for someone to think the process is going toward healing.

In this day of “alternative facts” getting to the table will likely include a definition of adultery. Is it penetration only? Is it just looking on someone with lust so you were penetrated in your heart? Is it lonely Gov. Cuomo touching inappropriately? Is it the surprising porn addiction you discover in your husband? Is polyamory OK as more people than ever assert? Arguing over the terms won’t solve the problem, but it might take some discussion to get to a common table to negotiate something new.

How did you get to adultery? You might want to take the quiz in “What Makes Love Last?” by John Gottman, who did extensive work on divorce prediction, marital stability, and recovery from infidelity.  You may never get to a satisfactory answer to “Why?” The basic answer may not feel like enough. But the process will help you move through the trauma. As you do, some fundamental questions will need to be addressed:

  • Are you interested in making amends? Or are you willing to leave your partner?
  • Will you let go of the anger and resentment towards your partner and move forward?
  • Can you imagine a future with your partner even though they betrayed your trust?
  • Do you have adequate resources to help you recover, personally?

Get out or make something new

In therapy I consistently need to ask, “What are we doing here?” Would you like to build something new or are you content to keep seeking justice or maintaining your old patterns?  Gottman’s “four horsemen of marriage apocalypse:” criticism and contempt often meeting defensiveness and stonewalling, are likely elemental to the old pattern. If you don’t want to take this opportunity to build something new with this person, you should probably admit it. I would not admit it too soon, but you’ll need to commit to be in if you don’t want to be out.

Therapy can help sort this out. But therapy won’t make you do something. The post-adultery relationship is a new relationship. Same people, new relationship. You might be building the relationship you should have built originally. More likely you are just getting to building a good relationship with the advantage of having a new urgency to do so.  That is OK.

Repent

Many people say things like “There are two sides to a story” when it comes to an affair. The betrayed partner must have helped cause it. The victim often gets blamed in the U.S. I don’t think much restoration will happen if an endless argument about who is at fault is installed as a solution. If you sin, repent. The person who committed the act must take all the blame.

This is going to be difficult since the betrayer will be dealing with shame. The angry responses from the deep well of grief and loss from the aggrieved partner are not going to feel good and every time they emerge a natural defensiveness will arise. If you did it, stay calm and respond to this anger with another round of admission and asking for forgiveness until it is done. Get forgiven by your partner. God will forgive you, so start there. Your partner, however, is not God.

Forgive

Betrayal gets stuck in my craw until I can’t stand seeing the person and I start assuming everyone will treat me bad. It can make me hardhearted. I need to forgive to preserve my soul. Even if you divorce an adulterer you will still be better off if you forgive them. “Will you forgive me?” must be met with “I forgive you” at some point. It may take a while to get there but this is the first step toward a new relationship.

If you reserve your forgiveness until you feel you have exacted justice, you are not really at the table of rebuilding yet. The table is all about reconciling and rebuilding. Forgiveness does not mean we are done. But it does mean we are beginning.

Learn improved ways to relate

There is no linear path or prescribed method for rebuilding after adultery. We are all different and our relationships are unique. There are a lot of ways to rebuild better. So the following elements that came to my mind and came through research are not in a particular order. At some point I think they all need to be exercised, however.

Grieve. The old relationship died. The betrayed partner, especially, but the betrayer also, will grieve for what is gone or what was desired. Grieving takes as long as it takes. We usually need to decide we have had enough and move on.

Wait. Everyone is re-calibrating. They are seeing things in new ways. They are changing and growing. All these things take time. The plant won’t grow faster because you are frustrated with it. Waiting is also how we hear from God and trust the work of the Spirit. If we try to control the future we will only achieve what our limited capacity can achieve.

Listen in a new way. The relationship probably had some habits that did not work. We need a new curiosity and some new understanding. Listen to understand; give the gift of understanding.

Let go. Suppressing the past as if you do not matter will not work well. Acting like everything is fine is not sustainable. But we do need to let the past go, let the sinner go free after they have repented, let our feelings mellow, let our view of ourselves and our relationship change. Letting go is elemental to trust in God; we are not in control of the world. Letting go is essential to love, otherwise your partner is subject to judgment, which is intolerable.

Accept each other. Most people ease into newness and you should accept the relationship you presently have if you want it to grow, not hold out for the ideal you don’t have. Accept one another as God accepts you is key to togetherness.

Attune. Your therapist can help you with this. But there are any number of self-help books (like the one I already mentioned) that can get you started. Attunement is the desire and the ability to understand and respect your partner’s inner world. This cannot be done completely, but the attempt matters. Sharing vulnerabilities stops either partner from feeling lonely or invisible.  Marriage is God’s gift to our maturation. Everyone needs a way to communicate that allows for safety – no “You” messages, enough space to allow each other to do what they can without criticism or stonewalling.

Work day by day, stone by stone

We like to say “trust the process” these days. We generally don’t trust it, since we can’t tell where we are going. I think we all need to trust God, since none of us knows what we are doing. Here are a few ways to stay in the incremental process of new growth.

Receive the good given. The good you have needs to be good enough. Looking over your partner’s shoulder for something better may have been the initial impulse that led to an affair. Looking beyond the repentance your partner offers to the ideal mate they never were and aren’t will subvert the process of building love with the one to whom you are committed.

Get right brain. The right brain is the seat of holistic health in our body. The left brain is more about correlating the evidence and keeping us on track. We are a left-brain dominated society, thus we have people who have served time in prison and are still refused jobs and the right to vote after they are released — endless “fairness” and no grace. You and your partner must not be left as an eternal judge and felon. The left brain internet never forgets, the right brain comes to a bigger picture by ignoring unnecessary facts.

Make small commitments. This is one way toward a new, fuller marriage commitment. We like to leap to the end of the process we imagine and often give up because “This is not working.”  It might be the impatient way we work that does not work. Love is not a commodity to procure, it is the fruit of a wise life. Changing the way dishes are done could be revolutionary over time. Making a weekly time to consider the schedule could be life-changing. Creating an affirming ritual when someone comes home from work could loosen up tangled emotions.

Re-Attach. Or maybe you will be attaching for the first time. Our re-enactment of unfinished childhood attachment issues is integral to marriage. Your therapist can help.

Symbolize the progress. For some people ceremony cements what is new. You write a card that is about repentance or forgiveness. You go on an anniversary trip that is designed to be a new step. You put your wedding ring back on or buy a new one. You go on a pilgrimage and throw a stone into the sea that symbolizes your past.

These ideas can also apply to the friends we have cut off or the churches we have divided. Even those difficult family systems that seem so impossible might change! Underneath all these practical responses to injured trust is love. I think love has a deeper source than my own capacity. Marriage is a radical re-enactment of being created in the image of God as male and female. How we connect in love is as deep as creation itself. So whatever we do to work that out, it is good. Sometimes it may mean moving on from a relationship that is too broken to repair or from a person who can’t get to the table.  But many times it means being healed by a deeper love than that which was broken.

Lifelines for drowning marriages (and whole societies)

Kindness and so much moreI feel like I have a new friend after reading Katherine Willis Pershey’s book: Very Married: Field Notes on Love and Fidelity. We have only exchanged one email, but I already hope she moves here, or at least comes over to inspire us.

I would like to quote you the entire book, in case you do not buy it immediately, but I will just do this one part today. It feels urgent that I get you to think, feel and pray about marriage, since several are falling apart as we speak, and, I think, the partners in them don’t really want them to fall apart, but they are floundering. They did not do what the following quote suggests we do and the resulting injuries feel insurmountable.

Pershey is talking about John Gottman’s book The Seven Principles for Making Marriage Work (another recommendation). Specifically, she boils down his work into one very Christian exhortation: be kind. If you need a Bible verse, it could be Ephesians 4:32 (memorize it): “Be kind to one another, tenderhearted, forgiving one another, as God in Christ has forgiven you.” I agree with her. That about sums it up.

Continue reading Lifelines for drowning marriages (and whole societies)

Power struggles and how to get beyond them

When a marriage relationship or a church community seems to be stuck or even falling apart, it is probably because we are not listening. We must be having trouble hearing one another.

There are often many reasons  for our lack of hearing. But the biggest reason of all must be not listening to Jesus. He is calling us into a transformation that allows us to listen, hear, and love like He does.

It is a strange problem. Jesus wants to nurture us into our true selves, which sounds great, but we resist going there. We have trouble letting Him get through a sentence without feeling threatened and either butting in with an objection or turning away. We have a power struggle with God and everyone else.

Friend or servant?

I was pondering a few power struggles I had identified last week when Julie reminded me of John 15. I have been thinking about our conversation ever since. In that account, Jesus calls his disciples into an intimate relationship with him, like branches in a vine. He warns that a disconnected branch will wither and die. But He assures the disciples that withering is not the destiny for his friends. He tells them he is no longer going to call them his “servants,” as if they were people who merely fulfilled a master’s bidding. They have matured into His “friends,” someone who knows His business and can bear the fruit of love that comes from a renewed life. Most of us have a hard time hearing what Jesus is saying, just like we have a hard time with our other intimates — there are reasons for this.

The main reason for our muddled hearing is that we should have outgrown the servant/master kind of relating a long time ago. I think many marriages and most church communities are still working out of the “lower” level of relationship Jesus describes in which one person is the master and one the servant. I call it a ten-year-old’s sense of righteousness. Pre-teens spend a lot of effort getting things right and understanding how things work. They can be very black and white, dependent on getting praise or punishment by achieving harmony with whatever is dominating them. In Christian terms, they might spend a lot of time in the Old Testament — organized by laws, mastering the rules. But, as Paul says, that process is just a tutor for following Jesus. If they never get out of that stage, they will have constant power struggles with all their intimates trying to get things “right.”

In a church like ours, dedicated to cells and teams, everyone is called into the Lord’s “friend” category. They are responsible for love that overcomes a multitude of sins; they are given the keys of forgiveness and grace to unlock the restored image of God in everyone. But some people persist in the “master” or “servant” category, demanding that the master be followed or getting by with as little obedience as possible. The “master” could be principles drawn from the Bible or the latest cause that becomes holiness for them. The service they do or resist could be sharing money or showing up to a meeting. You might be more familiar with this in your marriage, when one of you is furious over an injustice that consumes all your feelings and you lash out at or withdraw from your loved one who is making you serve their demand.

The five horsemen

Where the power struggle gets exhausting, in a marriage, a cell or a team meeting, is when the parties bring our what John Gottman names “the four horsemen of the apocalypse” to fight for their “rights.” These behaviors are what destroy marriage relationships and undermine any hope of hearing one another. They also destroy cells, teams and whole congregations. Consider them briefly.

The first horseman of the apocalypse is criticism. This is different than offering a critique or voicing a complaint! The latter two are about specific issues, but the former is an attack on your partner at the core.

  • Complaint: “I was scared when you were running late and didn’t call me. I thought we had agreed that we would do that for each other.” (Note the “I” message).
  • Criticism: “You never think about how your behavior is affecting other people. I don’t believe you are that forgetful, you’re just selfish! You never think of others! You never think of me!” (Note the “you” message).

If you find that you or your partner are critical of each other, don’t assume your relationship is doomed to fail. But do pay attention to the danger. Because criticism, when it becomes pervasive, paves the way for the other, far deadlier horsemen. It makes the victim feel assaulted, rejected, and hurt, and often causes the perpetrator and victim to fall into an escalating pattern where the first horseman reappears with greater and greater frequency and intensity.

The second horseman is contempt. When we communicate in this state, we are truly mean -– treating others with disrespect, mocking them with sarcasm, ridicule, name-calling, mimicking, and using body language such as eye-rolling. We shame them. The target of contempt is made to feel despised and worthless.

“You’re ‘tired?’ Cry me a river. I’ve been with the kids all day, running around like mad to keep this house going and all you do when you come home from work is flop down on that sofa like a child and play those idiotic computer games. I don’t have time to deal with another kid –- try to be more pathetic…” 

In his research, Dr. Gottman found that couples that are contemptuous of each other are more likely to suffer from infectious illness (colds, the flu, etc.) than others, as their immune systems weaken! Contempt is fueled by long-simmering negative thoughts about the partner – which come to a head as the perpetrator attacks the accused from a position of relative superiority. Contempt is the single greatest predictor of divorce (and of team failure, church dissolution). It must be eliminated!

It might not be so easy to eliminate contempt (as U.S. political discourse has been demonstrating for years and especially this past week!). We need the Lord involved. We are powerfully motivated to maintain consistency in our thoughts, feelings and actions and to minimize conflict among them. (We don’t like “cognitive dissonance). We even have a place in the brain that researchers have identified as a key mechanism in mediating conflict-reduction. So a marriage partner or team mate may feel a need to control a relationship to satisfy their cognitive dissonance. When they are behaving badly, they might find another way to solve their problem rather than changing. For instance, they might see themselves as a decent, liberal-minded person, and that leads to dissonance between their self-image and their unseemly actions. Since we are all strongly motivated to reduce dissonance, they might unconsciously do so by developing a contempt for their mate or partner which is more in accord with the humiliating way they are treating them.

The third horseman is defensiveness. We’ve all been defensive. This horseman is nearly omnipresent when relationships are on the rocks. When we feel accused unjustly, we fish for excuses so that our partner will back off. Unfortunately, this strategy is almost never successful. Our excuses just tell our partner that we don’t take them seriously, are trying to get them to buy something that they don’t believe, or are blowing them off.

  • She: “Did you call Betty and Ralph to let them know that we’re not coming tonight as you promised this morning?”
  • He: “I was just too darn busy today. You know just how busy my schedule was. Why didn’t you just do it?”

He not only responds defensively, but turns the table and makes it her fault. A non-defensive response would have been:

“Oops, I forgot. I should have asked you this morning to do it because I knew my day would be packed. Let me call them right now.”

Although it is perfectly understandable for the man to defend himself in the example given above, this approach doesn’t create connection or even the safety he would like. The attacking spouse does not back down or apologize. This is because defensiveness is really a way of diverting one’s guilt by blaming one’s partner.

The fourth horseman is stonewalling. Stonewalling occurs when the listener withdraws from the interaction. In other words, stonewalling is when one person shuts down and closes himself/herself off from the other. It is a lack of responsiveness to your partner and the interaction between the two of you.  Rather than confronting the issues (which tend to accumulate!), we make evasive maneuvers such as tuning out, turning away, acting busy, or engaging in obsessive behaviors. It takes time for the negativity created by the first three horsemen to become overwhelming enough that stonewalling becomes an understandable “out,” but when it does, it frequently becomes a habit.

I think we need a fifth “horseman”: unfaithfulness. This is not a behavior as much as an incapacity to change. Gottman and other therapists assume we can change our minds and move with new feelings, which is true, to a point. But like Jesus tells his disciples, they will not bear fruit that lasts unless they are faithful to Him. Without Jesus we are desperate, withering branches longing for but despairing of connection. We will always be trying to get something and never quite get it. We won’t have a true self to give. We will be drawn into perpetual power struggles, seeking to preserve ourselves or achieve what we want. We need to relate faithfully to our faithful God in order to be faithful friends, mates and partners.

Being able to identify The five horsemen in conflicted situations is a necessary first step to eliminating them, but this knowledge is not enough. To drive away destructive communication patterns, we must replace them with healthy, productive ones. That’s what Jesus is teaching his disciples. They are going to be a community in mission, threatened from without and way over the capacity of their inner resources. If they are not intimately connected with Him, they will just dissolve into feuding factions like the rest of the world.

 

Four ways to help defuse a power struggle

Without the healing, comforting friendship of Jesus, whatever is pushing our buttons just keeps pushing them. Our unresolved hurts and beliefs continue to scream for attention and healing. As James teaches: “What causes fights and quarrels among you? Don’t they come from the desires that battle within you? You want something but you do not get it. You kill and covet, but you cannot have what you want” (James 4: 1-3). Our faith may not have matured much beyond the 10-20 year old era. But no matter how distant, angry or closed we may feel right now, we are called into a safe place with Jesus where we can stop reacting and start reflecting on the source of our disconnection.

Here are four suggestions for creating connection in your marriage, friendship, cell or team:

  1. Listen to your partner’s point of view with patience and respect. You might have heard it all before but try to understand why the situation has become so loaded.
  2. Look for the important things that are not being said. A useful prompt is: “Can you explain why you feel so strongly about this?”
  3. Behind nearly every power struggle is fear. Resist the temptation to placate, rationalize or dismiss these fears. Instead acknowledge them out loud. When someone feels truly heard, they will be more likely to listen to your concerns.
  4. With everything out in the open, you have an opportunity to look for a compromise or for next steps and to move with how God is leading someplace beyond what you presently experience.

Jesus is the vine and we are the branches. Connected to him we can hope to bear fruit that lasts, the fruit of love given freely and nurtured in mutual relationships of empathy and vision. Julie (and Jerome) can see their newly-formed community coming together as everyone re-forms around Jesus — it is a productive new vineyard! But it is also painfully easy to see where people just cannot bear that fruit yet. There will be power struggles. I’m sure they will keep listening with patience and respect, but also with an honest awareness of what it takes to love like Jesus.

[Gwen White adds some good things to this subject in her speech The Narrow Way]