6 Ways to Deal with Emotional Pain
Have you been to the doctor’s office or emergency room and they asked you to rate your pain on a scale of 1 to 10? I really stress out over this question and probably way overthink it. I want to know what a 1 or a 10 stands for so I can answer accurately. If I am going to be healthy – physically and emotionally, I better answer honestly. People are counting on me.
After 31 surgeries in the past couple of decades, and surgery 32 right around the corner, I have probably been asked to rate my pain hundreds of times. Hundreds. By doctors, nurses, anesthesiologists, physical therapists, mental health professionals. Sometimes it’s hard to pin an exact number to your pain, but you know when it’s there. What do you do with yours?
Over the years, I’ve learned the patterns of my pain. For me, physical pain usually leads me to emotional pain like loneliness or depression. When I’m depressed, I’m more likely to do something like skip physical therapy which then prolongs my recovery time which only makes me more depressed. And the downward spiral spins…
If I am going to have a healthy relationship with myself (and my family, friends, neighbors and co-workers) it begins when I answer these questions honestly…
How would you rate… your pain today Mr. Daum, on a scale of 1 to 10? How would you rate your…
Depression…
Anxiety…
Anger…
Stress…
Loneliness…
It is so tempting to ignore or downplay our pain. Are you honest about yours?
Call in the Professionals.
Whether your pain is physical or emotional, know when to get help. Some problems are just bigger than you are. Don’t be a hero. Don’t let it paralyze you. Do not let it make you do something you’ll regret. Don’t pretend your anger is a 2 when you are at a 9. There is nothing wrong with calling in the pros.
Laugh.
Seriously, laughter is the best medicine. Mock your pain by laughing at it. Take some of its power over you away. If the people around you see that you can joke through your struggles, it puts them at ease, too. (This doesn’t mean you don’t take it seriously, just that you won’t let it steal your smile.)
Perspective.
All the perspective. True, sometimes the pain that you are feeling is the Worst Pain in the Whole Entire Universe to you in the moment, BUT there is always someone out there who would trade problems with you in a second. That doesn’t make your problems magically go away, but it gives you perspective.
Embrace the Pain.
This one is a tougher sell. Work with me here. There is a huge upside to pain. Whether it is physical or emotional, your pain is trying to teach you something. Pain is a strict teacher, but it teaches some of life’s most important lessons. Lean into the pain. Be open to the lessons. Be grateful for them…
Keep It Real.
If someone asks how I feel, I usually tell them. They asked. (You don’t have to dump EVERYTHING on them, but you’ll soon learn that your Brave Face doesn’t help anyone.) At least have one or two people in your life that you can be real with about how you feel when you are hurting or depressed or angry or stressed. These are people who will let you vent, not be dismissive, listen for a while, but then help you get centered and refocused again. These people are your angels.
Prevention.
Listen to this, the cool thing is that a lot of what keeps us healthy physically also helps keep us healthy emotionally. Good sleep. Exercise. Eating healthy. Getting out in the sun. Spending time with friends and loved ones. Gratitude. Check-ups with professionals. Listen: The absolute best pain, physically and emotionally, is the pain that you avoid.
On A Scale Of 1 to 10, How Honest Are You About Your Pain?
For more resources, see our Self-Care page here.
Image from Unsplash.com
Have you ever had a friend who completely began to ignore you when they started dating someone? Or a friend who began acting differently once they were in a relationship? How did that make you feel? Angry, irritated, frustrated? However it made you feel, we all say that will never be us until… it is.
Dating can be hard, especially in today’s digital age. You can’t open Instagram without feeling bad that you are single. When it comes to dating (or not) there are some things we have to be aware of. There’s not a right or wrong way to date, but there are unhealthy and healthy ways!
How can we make sure we are staying true to ourselves while also being in a relationship? Here are some dos and don’ts of dating…
Dos:
- DO take your time. Good things come to those who wait. Anything worth having is worth waiting for.
- DO stay true to who you are. Never forget where you came from. Be who you are because losing yourself is not worth it.
- DO know what you stand for! You don’t have to compromise what you believe for others. Be strong and stand for your values. If they don’t like it, it is possible they’re not supposed to be in your life anyway.
Don’ts
- DON’T block out your loved ones! Closing out the people who have always had your back is the last thing you should do. There is such a thing as having a family life and a social life while in a close dating relationship, trust me!
- DON’T let your relationship status determine your worth. No, you’re not a loser because you’re the only one in your friend group that is single. Go live your best life. Being single can be lit! You don’t have to worry about someone eating your food, Valentine’s Day isn’t a huge deal for you, and no one gets upset with you for not calling them.
- DON’T get in a relationship just because everyone else is in one. It’s completely fine if you’re single…
Listen, you don’t have to date right now. It’s okay to date yourself for a little bit. It’s okay to live in the moment by yourself. It’s okay to take yourself on dates. It’s okay to learn about who you are. It’s okay to tell yourself you’re beautiful or handsome. It’s okay to reassure yourself that you’re not alone- you have people in your corner! Don’t rush for the status. The heartbreak isn’t worth it.
For more resources, see our Dating and Engaged page here.
What, exactly, were you expecting when you got married? Did you expect marriage and your spouse to make you happy?
Are you on the verge of stepping across the line into the world of marriage with your beloved? What do you expect when you get there? Are you expecting your “happily ever after?”
If you’re like me, I had all kinds of aspirations about traveling the world with my wife, going on endless adventures. It was going to be tons of fun! We would be so happy! But of course, real-life quickly set in, and we came to understand these weren’t the most realistic expectations we could have.
Great expectations in marriage make a marriage, well… great! Expectations give you hope for a fulfilling and enjoyable relationship. And who doesn’t want that? I’ve never talked to any couples who desired a less-than-happy marriage together.
But there’s often a very fine line, though, between great expectations and unrealistic expectations. And unrealistic expectations make marriage—you guessed it—unrealistic. So these unrealistic expectations, often unspoken, wreak all kinds of havoc on the marriage.
And ironically, what is the biggest and most popular of all unrealistic marital expectations? Expecting your spouse to make you happy.
Yup, you heard me right.
Every married person wants their spouse to be happy. But a married person can’t control their spouse’s happiness. If your partner feels pressure from you to be the sole provider of your happiness, that pressure will eventually cause damage. You will always be looking for something from your spouse that he or she can never provide enough to satisfy you, leaving you in a constant state of frustration. Your spouse will always have a weight on their shoulders – a sense of inadequacy and failure.
This is such an unrealistic expectation because happiness is a complicated thing—it is a combination of genetics, circumstances, and decisions you make, not a reality your spouse can manage and maintain. Making your spouse your Happiness Manager sets him or her up to fail at something they weren’t meant to do.
The fact of the matter is, life is full of ups and downs, unexpected turns in the road, and bouts of chaos- happiness is never a guarantee. And life in this regard does not change once you are married. Marriage does not solve problems, alleviate stress, cure addiction, create balance, nor give enlightenment. Marriage is not an automatic happiness dispenser. Therefore, your spouse is not—and cannot be—your source of happiness in life.
Author Gary Chapman calls these kinds of expectations “If Onlys.” If only my spouse would work less… If only my spouse would lose weight… If only my spouse would wash the dishes, take out the trash… Then he/she would make me happy…
So how do you go about reversing these unrealistic expectations?
First, ask, “Where is this coming from? What is it that makes me think my spouse should provide my happiness?” These kinds of expectations usually come from something in your past – maybe some kind of unmet need that you’ve experienced earlier in your life. Or maybe they come from our culture, our circle of friends, or maybe even social media.
When you start recognizing the source, you take the pressure off your spouse for “fixing things” and “making you happy” and “making everything alright,” and you can put energy toward resolving the source of that need for happiness and getting it in perspective.
Another way to counteract this unrealistic expectation is to start recognizing marital expectations that are truly realistic and healthy.
Dr. John Gottman lists several marital expectations that healthy couples aspire to in their relationship:
- Be good friends.
- Have a satisfying sex life.
- Trust one another.
- Be fully committed to one another.
- Manage conflict constructively – arrive at a mutual understanding and get to compromises that work.
- Repair effectively when one hurts the other.
- Honor one another’s dreams, even if they’re different.
- Create a shared meaning system with shared values and ethics, beliefs, rituals, and goals.
- Agree about fundamental symbols like what a home is, what love is, and how to raise children.
These are good, healthy, realistic expectations to aim for. And they are hard enough.
One thing to remember—just because it’s unrealistic that our spouse provides all our happiness doesn’t mean that a fulfilling, remarkable marriage isn’t attainable. When you turn toward your spouse‘s needs and focus on them—you find true marital joy and fulfillment is much more within your reach. Now you have found true happiness!
Looking for more marriage resources? Click here!
***If you or someone you know is in an abusive relationship, contact the National Hotline for Domestic Abuse. At this link, you can access a private chat with someone who can help you 24/7. If you fear your computer or device is being monitored, call the hotline 24/7 at: 1−800−799−7233. For a clear understanding of what defines an abusive relationship, click here.***
Sometimes you find yourself in relationships, social or romantic, with liars. You might say something like, “I can’t put my finger on it, but something is off about this person, explanation, or story.”
Read moreLearning how to lead in a new marriage is hard. Trust me. I’ve got the scratches to prove it!
“WILL!! YOU’RE PUSHING ME UNDER A TREE!!!”
It was at this moment I realized my husband and I should not have gotten in the same canoe on this family trip.
You see, my husband (the most laid-back, easy-going guy ever) and I (an admittedly fiery redhead) had only been married 3 months when my family decided to go on a canoeing adventure over the 4th of July weekend.
Since we both love the great outdoors, neither of us thought it would be a problem! That is until I was pinned under a fallen tree while my kind, loving husband was steering us in the back of this two-person boat.
As I saw three spiders crawl onto my legs and felt my arm scratch up against the branches, I quickly pushed us away from the tree while he fervently apologized to me for not paying attention to where he was steering us. But it was a little late in my book. At this point, I had brushed off the spiders, tended to the scratches on my arm, and built up a wall of disappointment and anger against him.
I thought to myself, “This would be going so much better if I was the one in the back steering us. Why can’t he see that too and offer up his seat??”
Yikes.
You might be thinking something along the same lines about your relationship, too. Whether you’ve had a moment when your spouse pushed you under a tree (literally or figuratively), or maybe you’ve been feeling unsure about your role as a spouse. When should you be the one steering? When should you follow your spouse’s lead? I’ve got a few words for you.
First of all, know that there are times for both spouses to lead! After going a little further down the river, I realized how wrong I was to think that I should be the one steering the two of us. If it were me in the back, my competitive nature would have paddled us straight to the finish line with little to no time to stop and look at the scenery, play around and splash each other with our paddles, or talk with family in the boats around us. But since he was the one leading us, I was able to enjoy myself (outside of the whole tree thing) and embrace a moment where “winning” didn’t matter.
This was his moment to lead, even if he did mess up a little.
It’s also good to see that each spouse should lead in the ways that they are strongest. Will and I have decided that when it comes to caring for things, from plants to animals, or handling the finances and budget, that’s on me. But with planning get-togethers and deciding what we’ll eat throughout the week, he’s totally got those. My husband and I both recognize each other’s strengths and our own needs, so we can lead each other to be better versions of ourselves. And that really is the key.
SO! That being said, here are just a few questions and tips for you and your spouse to look over together and decide how you both can lead in the best ways possible.
- Ask yourself, “Where are areas that I know I’m lacking something (whether that’s a skill, a way of thinking, etc.)? Can my spouse help fulfill that need in our relationship?
- When my spouse is leading us, do I ever feel any resentment toward them? In what ways?
- Define each of your roles in your marriage and decide who gets to lead what/when.
- Once you’ve set boundaries around leading in certain areas, DO NOT overstep those guidelines! Trust your spouse to do it well and to do it their way.
- Do your best to gain a little humility. Ask your spouse to lead in ways you know you can’t (or shouldn’t).
Learning how to lead in a new marriage is hard. I promise there will be times you will accidentally pin your spouse under a tree, steer you both in the wrong direction, or maybe sink the boat altogether. But the key to a successful relationship is understanding that, as a team, it’s going to take some time to grow together, communicate strongly, and lead each other well. Thank goodness you get to figure it out together, spiders, scratches, and all.
***If you or someone you know is in an abusive relationship, contact the National Hotline for Domestic Abuse. At this link, you can access a private chat with someone who can help you 24/7. If you fear your computer or device is being monitored, call the hotline 24/7 at: 1−800−799−7233. For a clear understanding of what defines an abusive relationship, click here.***
Is it even possible to fight nice with your spouse?
When my kids were younger and they disagreed (or worse) I would tell them, “Boys, fight nice!”
This always got concerned looks from any other parents hanging around. “Shouldn’t you be telling them not to fight?”
“Nope,” I would stand my ground. “I want them to learn how to fight constructively, how to fight fair, to learn how to compromise and work it out themselves. To fight nice.”
Do you and your spouse fight nice?
You are both individuals with different personalities, opinions, likes and dislikes, and needs. Disagreements should be expected and viewed as natural and healthy. There may be some things that you never agree on, and that’s OK. It’s good to ask, “Is this really a problem to be solved, or a tension to be managed throughout our marriage?” That question can be a helpful fight-stopper.
So how do the two of you as a couple currently navigate those inevitable disagreements? Maybe you guys get loud and animated. OK, some people are just loud and animated. That can be completely different than being intimidating, mean, spiteful and hurtful. That’s definitely NOT fighting nice. (Sometimes talking about how your parents handled disagreements when you were growing up can be illuminating to how you yourself – and your spouse – currently handle a disagreement.)
To The People Who Claim They Never Fight With Their Spouse
Was your wedding like, yesterday? (I’m still skeptical…)
You never fight? Really? Never? Maybe you are hung up on the word “fight.” Do you ever argue? Disagree passionately? Discuss heatedly? OK. Interesting.
Well, let me ask you this: Do you make decisions jointly? Do you ever discuss money or sex or parenting? Do both of you have power and a voice in the relationship?
Often, when couples say they never fight, it isn’t because they are both just super-ultra-mega nice or they have the “perfect” marriage. Usually, the dynamics of those relationships involve one person who dominates all the decision-making and one person that just bottles everything up and goes along. One spouse has the power, has the voice in the relationship, and the other spouse has neither. That’s not a healthy relationship. Learn to fight nice. It can actually strengthen your marriage.
Here’s another great question to ask yourselves: “Is it the two of us against the problem, or the two of us against each other?” This question alone can change the trajectory of each issue, and ultimately, your marriage!
Even if you do answer these questions openly and honestly with yourself and your spouse, conflict will always be there. Fights will still happen. So what do you do when they come? Here are 10 rules you and your spouse can follow so that you can fight nice:
10 Rules For Fighting Nice
- Keep it about the problem, not the person.
- Don’t use words like “never” or “always.” It’s never true.
- Don’t intimidate, manipulate, or threaten your spouse.
- It should NEVER get physical. That’s domestic violence.
- Winning the argument isn’t worth losing your spouse.
- Don’t bring up past, settled issues or re-open healed wounds.
- Make sure BOTH of you have space to express yourself and feel heard.
- Compromise. You both should feel like you gave a little and got a little.
- Apologize and forgive. (Maybe some of the fighting wasn’t so nice.)
- End by reaffirming your love for each other. When the fight finishes, consider it done.
Remember – disagreements, debates, arguments, heated discussions, even good ol’ fashioned fights are part of every marriage.
It might seem impossible in the heat of the moment, but they can be an opportunity to grow closer together and don’t have to drive you apart. The key is how you handle them. Sometime when both of you are calm cool and collected, have a conversation and agree to some rules for fightin’ nice.
Looking for more marriage resources? Click here!
***If you or someone you know is in an abusive relationship, contact the National Hotline for Domestic Abuse. At this link, you can access a private chat with someone who can help you 24/7. If you fear your computer or device is being monitored, call the hotline 24/7 at: 1−800−799−7233. For a clear understanding of what defines an abusive relationship, click here.***
“Happy anniversary!” she said as she threw a gift to (at) me while I laid in bed watching television. My wife had waited until midnight on our anniversary just to make absolutely certain that I had forgotten our special day.
You’ve seen it in a movie or on television- someone has forgotten their wedding anniversary (ALWAYS the husband) and at the last minute they try to save face and come up with some gift or at least a sorry excuse to get out of it. Well, my wife had obviously seen those shows, too – and she vindictively made sure I had no chance whatsoever.
As the clock struck midnight, the day had come and gone and I was officially THAT husband.
Was she angry and hurt? Absolutely, and justifiably so! Did I feel awful? You bet. Was our relationship um… tense for a while? Oh, you better believe it. Listen, in over 25 years of marriage, we have hurt each other in far worse ways. We have left scars. We laugh about The Forgotten Anniversary now, but we have done some things to each other that are absolutely not funny. Heck, we have both done things that many people these days would say are easily divorce-worthy.
But we are still together and happy and closer than ever. Our relationship has been strengthened by working through those hard, sometimes heartbreaking difficulties. We’ve bent but have never broken.
You see, from Day 1, we agreed that the “D word,” divorce, was not an option. It just wasn’t ever on the table.
We know we are not alone in our struggles. Have you ever thought any of the following in your marriage?
- This used to be fun. It isn’t fun anymore.
- We’ve just grown apart, simple as that.
- I just don’t feel it anymore.
- The romance, the warm, fuzzy feeling is gone.
- I wish my husband/wife was more like _______.
- I fell in love but now I’ve fallen out of it.
- Marriage just isn’t what I expected or hoped it would be.
- Maybe we both would be happier starting over with other people.
I’ll be honest – at some point I have thought ALL of those thoughts. I’m pretty sure my wife has also. (I’m too afraid to ask and confirm it. Why stir the pot, right?) Yet we have hung in there for 25 years, sometimes just surviving, other times thriving. How do we do it? Have we cracked the “marriage code?” Are we special? Nope.
We survived because we both agreed that divorce was never going to be an option. It just wasn’t ever even a consideration. We wouldn’t let it happen.
So… that just leaves a lot of intentional, hard work:
- Learning how to manage conflict and how to communicate.
- Learning that love is an action, not a feeling.
- Having friends that are for your marriage.
- Learning to say things like “Sorry” and “I forgive you.”
- Having older couples as mentors.
- Not keeping score and not looking to “even” it.
So many marriages are built on a wishbone.
I wish he was different, I wish our marriage was more fun, I wish she would change, I wish I still felt that romance. I wish, I wish, I wish. But there is no “marital wishbone.” Wishbones won’t support you, especially during the hard times.
Instead, you need a “marital backbone.”
Backbone means, I understand no marriage is perfect and no person is perfect, even me. Backbone means we will keep working at it, get help, hang in there and have the hard conversations. It remembers that we made promises to each other. Most of all, marital backbone means doing the loving thing – even when we absolutely don’t feel like it.
(Yes, even when he forgets your anniversary.)
Marriage can be hard work. But what if you put your backbone into it?
***If you or someone you know is in an abusive relationship, contact the National Hotline for Domestic Abuse. At this link, you can access a private chat with someone who can help you 24/7. If you fear your computer or device is being monitored, call the hotline 24/7 at: 1−800−799−7233. For a clear understanding of what defines an abusive relationship, click here.***
Looking for more resources for your marriage? Click here!
*Note: I’m an early riser. Always have been, always will be. My husband, on the other hand… not so much. Being newlywed and trying to stick to a routine, I’ve learned to let him sleep until I’ve had my coffee, had my shower, and have start working on breakfast. And for about a month, it has actually worked! That is, until one morning, I had gotten my coffee and was in the shower when I heard that knock….
“Hey, Caroline?”
Surprised that he was even awake enough to voice a question, I responded, “Yes…?”
“I really need to use the bathroom. Are you done yet?”
Me, knowing that I probably didn’t want to be in the bathroom once he came in, but also in the middle of shampooing my hair, responded to his question and said, “Not really, but hold on… I can step out in just a second.” In slight frustration, I quickly rinsed the shampoo, turned off the water, and grabbed my towel.
You see, my husband and I are trying our best to save for a house as soon as we can, which meant signing a lease on a tiny apartment for the time being. One bedroom. Barely enough space for a couch in the living room. And, as I’m sure you’ve figured out by now, one bathroom.
Moving in, neither of us thought it would be a problem! I’d just get up early, get things done, then he would be able to do the same after me. But, as with everything in life, things don’t always go according to plan.
That morning threw off the rest of my day, and it took me quite a while to understand why.
But by that evening, I realized something: I was frustrated with him, despite neither of us being to blame for the situation. I was upset, not because he had to use the bathroom, but because it wasn’t a part of our original plan. I wanted to be in control.
Yes, it seems a little exaggerated to get to that conclusion from a disrupted morning routine. But let me tell you. It opened my eyes to a whole different perspective of myself that I was not at all aware of.
So many people warned us that marriage is a great magnifying glass on all your flaws. But I didn’t realize how true it was until the honeymoon phase had left, and our true, imperfect selves showed again. Since that day, I have been very conscious of what I can and cannot control and my reactions to those things.
So, bottom line. Never assume that just because you have a plan or routine in your newlywed relationship, everything will go according to plan. A spouse is not there to point out your flaws, but to walk with you. They are there to support you and grow with you through each and every interruption.
Lastly, and most importantly: if possible… have more than one bathroom for your first year if you can.
Looking for more engagement resources? Click here!
***If you or someone you know is in an abusive relationship, contact the National Hotline for Domestic Abuse. At this link, you can access a private chat with someone who can help you 24/7. If you fear your computer or device is being monitored, call the hotline 24/7 at: 1−800−799−7233. For a clear understanding of what defines an abusive relationship, click here.***
