Category: Connection

Trust: The Most Important Ingredient in Any Relationship

Dear Reader,

What do we do when we have experienced a rupture in a relationship that feels beyond repair?

 

What do we do when we feel broken inside?  How can we gain trust after feeling so betrayed?

If you are asking yourself these questions, you are not alone. 

Ruptures and betrayals in relationships are common, yet hurtful to cope with.

In my clinical and professional practice, I have come to learn how difficult it can be to overcome these types of relationship injuries.

According to Dr. Mario Martinez, betrayal is one of the most difficult relationship wounding to recover from.  This notion matters because it helps normalize the complexities and time it may require from healing from such hurt.

To begin the healing process of relationship injuries, betrayals, or ruptures; we must first start by defining trust.

Like Dr. Dan Siegel says, “When we can name it we can tame it.” Naming things can help us by providing us with a tangible roadmap of what might initially felt abstract and impossible.

Hence, what is trust?

To do so, we will use Brene Brown’s definition of trust using acronym BRAVING:

B– stands for boundaries.  We are more likely to trust others who respect and honor our boundaries.  The same is vice versa.  People are more like to trust us when we respect and honor other people’s boundaries.

R– stands for reliability.  We are far more likely to trust someone who is reliable, more like to follow through with what they say.  The same occurs for us.  People will trust us when we follow through with what we say while providing congruent and consistent actions.  This is the connection between what we say and do.

A– stands for accountability.  When there is a rupture, a mistake, or misunderstanding and the individual accepts responsibility versus blaming, deflecting, minimizing, or denying, we are far more likely to trust them.  This applies to us as well.  When we genuinely accept responsibility for the actions, missteps, or errors made on our part, individuals are more like to trust us as well.

V– stands for vault.  This means that whatever is shared in confidence is kept private.  When we share something private to someone and they do not divulge it to others, we are more likely to trust them.  The same occurs if the individual practices respecting other people’s privacy.  When we practice privacy for others, especially things that are sensitive or confidential in nature or when asked to, others are more like to place their trust in us as well.

I– stands for integrity.  We trust individuals who have a sense of integrity, meaning their words, values, and actions are congruent.  We are less likely to trust someone who says one thing but does another action that does not match.  We normally call this dissonance or incongruency which causes discomfort for the self and others.  The same occurs for us.   People are likely to trust us when we practice congruency, as best as possible, with what we say, value, and do.

N– stands for nonjudgment.  This is an important element that applies to criticism.  Feedback can be constructive and helpful; however, like Dr. Julie Gottman explains, criticism can hurt.  When there is open mindedness and compassion (non-judgement), we are more likely to trust individuals.  The same applies to us.  When we practice nonjudgement by being open minded and compassionate to others, individuals are more likely to trust us.

G– stands for generous assumption.  This last concept is a difficult one to apply, yet an important one.  When there is trust in a relationship, instead of assuming the worse in others, the practice is to make the most generous assumption (providing the benefit of the doubt) when we are missing information.  Likewise, when we feel that people assumed the worse in us, it leads to feelings of mistrust and doubt in the relationship.  However, when we feel that we were given the benefit of the doubt, it helps increase levels of trust.

This acronym may not make the feelings of a rupture or betrayal disappear.  However, it can help us understand where and why we experienced hurt in the first place.  This can help us begin exploring, “What was important to me and what was missing in this relationship?”

Finally, trust is a treasure that is so vital in any relationship.  It’s not immediate and it takes time to cultivate.  Yet, it can be hurt in seconds, moments, or over time.  My hope for you is to have tangible information that can help better understand the definition of trust.  Granted, trust is not exclusive to these elements, however, it can help us reflect on the things that are missing or working in any given relationship.

With warmth and kindness,

Jazmine

 

References

Gottman, J. M., & DeClaire, J. (2002). The relationship cure: a five-step guide to strengthening your marriage, family, and friendships. New York: Harmony Books.

Martinez, M. E. (2016). The mindbody code: how to change the beliefs that limit your health, longevity, and success. Sounds True.

Brene Brown (2015) “Anatomy of Trust.” https://www.youtube.com/watch?v=6442YcvEUH8&list=PLwCIGPNhuP8uQGgsGG3LFvwQiEP73uXn5

Siegel, D. J., & Bryson, T. P. (2012). The Whole-Brain Child : 12 revolutionary strategies to nurture your child’s developing mind. Bantam Books.

Why Emotional Needs Matter

Dear Reader,

 

“A deep sense of love and belonging is an irreducible need of all people. We are biologically, cognitively, physically, and spiritually wired to love, to be loved, and to belong. When those needs are not met, we don’t function as we were meant to. We break. We fall apart. We numb. We ache. We hurt others. We get sick.”

-Brene Brown

As a former teacher, I have seen how important, in our culture, is to think our way through things with a heavy emphasis on thoughts and changing mindset.  There is no doubt that our mind is incredible and capable of amazing things.

Meta-cognition (thinking about our thinking) was very important in helping students develop critical thinking skills.  In essence, it helps us formulate decisions, problem solving, planning, and organizing.

Now, as a mental health counselor, I understand how important and essential emotional needs are.  So, let’s begin with one important question:

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2 Important Types of Empathy

You matter.

What is empathy?

We have heard this word go around the internet and even in conversation when considering the emotions of others and those that surround us; but what is it really?

According to Lanzoni (2018), it is the ability to understand and experience the pain, happiness, excitement, sorrow, and so on of others. It is the ability to see the world through their eyes and comprehend their decisions along with the reactions to the world around them. Pretty powerful stuff, right?

However, empathy is much more than this definition.

So, a little history, the concept of empathy—or being able to comprehend and experience other’s pains—goes way back to the Greeks, more specifically, Aristotle. He believed that the human journey to happiness and humanity, consisted of being able to connect emotionally with others’ despair/happiness (Lanzoni).

            As time has progressed, science evolved, and the implementation of psychology and psychotherapy, so has the concept of empathy. Empathy has actually split into two different concepts of comprehension.

There is emotional empathy and cognitive empathy.

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5 Things to Consider when Navigating Uncertainty in Relationships

Dear Reader,

Naturally, life and human behavior can be both predictable and unpredictable.  In relationships uncertainty is closely tied to vulnerability“What ifs and How comes?” are questions that surface and recycle themselves both in our minds and in our hearts.

 

Therefore, to define uncertainty I like to reference Brené Brown’s research on vulnerability:

“I define vulnerability as uncertainty, risk and emotional exposure. With that definition in mind, let’s think about love. Waking up every day and loving someone who may or may not love us back, whose safety we can’t ensure, who may stay in our lives or may leave without a moment’s notice, who may be loyal to the day they die or betray us tomorrow—that’s vulnerability.”

Simply put, uncertainty is a form of vulnerability and courage.  We do, hope and love in spite of our fears.  The challenge with uncertainty is that there are no promises, no guarantees or assurances.  It can truly trigger fear in us which can lead to a fight or flight response.  We can feel both activated and powerless at the same time.

That is not to say that we don’t like uncertainty.  To some degree it actually brings variety and spontaneity to life which can be delightful and fun.  But, in some cases, too much uncertainty can leave us feeling insecure and doubtful.

Therefore, let’s consider the following 5 things when navigating uncertainty in relationships:

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Wired to connect. Wired to grow.

Dear reader, 

Are relationships feeling complicated?

As much as connecting is important and valuable, it can be a great source of conflict.  Sometimes, it’s assumed that being in a relationship should be natural, effortless or easy.  However, relationships require attention, effort, and development.  There are essentials ingredients to helping them work.

What research has shown is that we are wired to connect, both at a biological and intuitive level.  We need connection to survive and thrive.  But, what do we do when it’s just too complicated to get along?

There are ways to improve the quality of relationships.  The first step is to reflect on the quality of our current relationships.  Dr. Amy Banks, explains that a way to assess relationships is to rate and reflect on 4 ingredients such as: safety, acceptance, mirroring, and energy.

We are capable of improving the quality of relationships within what’s under our control.  There are variables that are simply not a reflection of us, but the other individual’s past and present circumstances.  With that said, that helps us know our own boundaries and how far we can develop a relationship without sacrificing our needs and dignity.

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