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How to Let Go of Anger

How to Let Go of Anger

Release Anger + Reclaim Yourself

 

How to Let Go of Anger

Not to long ago I was talking with one of my life coaching clients about a regrettable situation that he experienced with a family member. There was a bad argument that actually became physical, and an already strained relationship felt like it was broken beyond repair.

He was okay with that: This family member was so toxic that it was probably in the best interests of all to not attempt to mend that particular relationship, but rather focus on healthy boundaries.

In our coaching session we talked about the event itself, and we both agreed that he handled himself as well as possible under very difficult circumstances.

But, as is so often the case, even though the event itself was in the past, he still found himself having intrusive thoughts and feelings about it. Specifically, he felt angry. He felt angry at his family member for being so horrible. He felt angry that he’d been assaulted. He felt angry that this person had been so disrespectful and hurtful to other family members. He felt angry that a holiday gathering that should have been a happy time for his family had been spoiled.

His question to me, “How do I let go of anger?” was such a good one that I thought I’d share the answer(s) with you, too. Why? Because I bet that you, like so many of our life coaching and therapy clients here at Growing Self, might also be harboring some anger that it’s high time to release.

Anger: When The Past Is Emotionally In The Present

There are many different types of anger that often impact our life coaching, therapy, and couples counseling clients here at Growing Self. All are different in some way, and similar in others. All are important, and deserve attention.

Anger After Being Mistreated

Many people harbor feelings of anger after being mistreated in the past. Perhaps they were wronged by a parent, or a sibling, or a friend, or a co-worker, or in a former relationship. They have the right to their pain, and often the anger itself is entirely legitimate and justifiable: They were treated badly and have a right to be angry.

The issue arises when they are feeling angry, now, in the present moment, months or years after the event occurred. The anger attached to the past event is still very much alive inside of them and impacting the way they feel, as well as their sleep or even their physical health.

Having unresolved anger from the past can also impact your current relationships. Until you’ve worked through your anger, it’s likely that you will be triggered by situations in your current relationship and that can lead to problems. If you find yourself having feelings about things that seem out of proportion to what is actually happening, it may be helpful to do some exploration around whether you have lingering feelings of unresolved anger from past experiences.

Anger After Infidelity

It’s extremely difficult for many people to release anger after infidelity or betrayal. One of the biggest hurdles to many of our marriage counseling or couples therapy clients who are trying to repair their relationships after an affair is helping them let go of anger after infidelity or betrayal.

Feeling so angry with your partner after a betrayal is very common, but unless you’re getting support in how to work through that anger constructively, anger can also be extremely destructive to the relationship. While there is a place and time for anger, if you don’t find a way to work through it, ongoing anger after an affair can sabotage your efforts to rebuild your relationship. 

Anger After a Divorce or Breakup

Similarly, many of our breakup recovery coaching clients are dealing with massive amounts of anger after a breakup or divorce. While it is absolutely normal to be angry after a divorce or breakup, anger is also one of those emotions that can keep you stuck in the past for much longer than is healthy for you.

Many people find that working through the anger about their breakup or divorce is an essential step in their healing process.

Feeling Angry With Yourself

It’s also not uncommon for people to be carrying anger towards themselves. This is often (paradoxically) true for people who have done a lot of wonderful personal growth work and are very different people than they were years ago. As they evolve personally, they may become aware that they did things in the past that they would never do now — and they feel angry with themselves for it. Learning constructive ways to deal with feelings of regret, or forgiving yourself for behaving badly or betraying yourself in the past is often a crucial step towards ultimate growth and healing.

Why You Need to Let Go of Anger (Eventually)

If you’ve had bad things done to you, you will understandably feel angry. And sometimes, in certain circumstances, anger is actually a very healthy, helpful emotion. Anger protects you, it warns you, and it gives you the energy to defend yourself. But at some point, anger no longer serves its original purpose of protecting you.

However, unresolved anger simmers inside of you, creating a physiological stress response that over time, damages your body. Furthermore, unresolved anger leads to thoughts and emotions that constrict your ability to feel positive emotions. Worst of all, unresolved anger can trap you: Tarnishing the present moment, taking up all the space in your relationships, and coming out in ways that are destructive to you or others.

Letting Go of Anger

So on this episode of the Love, Happiness and Success Podcast I’m going to be sharing my best advice for how to let go of anger. We’ll be discussing:

  • Different types of anger
  • How holding on to anger harms you, ultimately
  • Strategies to work through anger, productively
  • Ways to maintain a more positive emotional equilibrium
  • How to find forgiveness (and still have boundaries)

I hope this podcast helps you on your path of growth and healing.

Dr. Lisa Marie Bobby

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Letting Go of Anger

by Dr. Lisa Marie Bobby | Love, Happiness & Success

Music Credits: The  Golden Dawn, “Let The Sunshine In”

Enjoy the Podcast?

Please rate and review the Love, Happiness & Success Podcast.

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Dr. Lisa Marie Bobby is the founder and clinical director of Growing Self Counseling and Coaching. She’s the author of “Exaholics: Breaking Your Addiction to Your Ex Love,” and the host of The Love, Happiness & Success Podcast.

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What To Do When You Don’t Want To Be Touched

What To Do When You Don’t Want To Be Touched

Do You Avoid Being Touched by Your Partner?

Touch comes before sight, before speech. It is the first language, and the last, and it always tells the truth. – Margaret Atwood

Many of our marriage counseling, couples therapy, relationship coaching and sex therapy clients come in with one primary complaint: One partner simply does not want to be touched, and it’s creating stress and pain in the relationship. (Not to mention creating issues around sexual intimacy).

Touch is a highly important need of humanity. It is essential for our healthy emotional and physical development, and it is also the very first sense which we all develop.

Most of us are aware of this significance, however, along the way somewhere we forget about the importance of touch, especially in our romantic relationships.

What are some situations where people don’t want to be touched by their partner?

I frequently work with couples in couples counseling or marriage counseling where one partner (mostly but not always female) feels that they are not as open to their lover’s touch as they once were. Here, I am not referring to couples with history of sexual trauma: while these couples may also struggle with touch the path of their healing is different than the one I’m describing in this article.

Often when couples are in a place where that intimate and close connection they once had has diminished, physical affection can become problematic. One of the most common themes behind this issue is that the ‘initiation ritual’ transformed from an exciting and romantic experience into a pressured and negative one. This is most typical for couples who have been together for a number of years and even more common where children are present.

After a while, one partner (often the male) starts to express non-sexual physical affection a little less and starts expressing physical affection mostly when they have a desire to engage in a sexual encounter with their partner. Which leads to one of the most common phrases I hear from my female clients: “Every time he touches me I think he just wants sex.”

Women subconsciously make a connection that physical affection will most likely lead to sex, and if their mind or their body doesn’t feel up to it, it feels safer to avoid all physical connection all together. This can also feel like pressure. Pressure to be intimate, pressure to perform/act/look/sound/move a certain way, which is very difficult if we don’t feel up for it. Essentially, pressure (of any kind) is the biggest enemy of intimacy.

What causes someone to avoid being touched by their partner?

This ‘shut down’ phenomenon has quite a few possible causes, and the list below resembles the ones I most frequently encounter with my clients.  

  1. Feeling touched out – This can be primarily experienced by mothers of young children. Having a child in your arms for hours, or being covered in all kinds of bodily fluids can be a very rewarding experience, but unfortunately, for some, it can result in feeling ‘touched out’ by the end of the day. By the time the little ones are in bed, all mum wants to do is enjoy her personal space.
  2. Lack of connection between partners – When we feel disconnected from our partner on an emotional level, it is very difficult to connect on a physical level. If someone makes sexual advances during a disconnected period, it can seem like ‘sex is all they are interested in’ and result in feeling even more disconnected.
  3. Pain/discomfort during intercourse – If someone experiences pain or discomfort during sexual intercourse, they would (often subconsciously) try to avoid not only the intercourse but anything that can lead to that as well.
  4. Other reasons why one partner may begin to avoid being touched by the other – If they are not experiencing much pleasure from coupled sex, they worry that it will lead to a fight, or if they have body image or self-confidence issues.

How does not wanting to be touched impact a relationship?

This ‘shut down’ dynamic often leaves both partners confused about what is happening as this isn’t necessarily a conscious or straight forward process. One partner feels they have shut down and the other feels rejected and lost. After this cycle repeats a few times, both partners sexual safety is damaged. This leads to a place where neither of them wants to or are able to talk about it, which quite literally ends up in an emotional and physical stand still.

How can couples restore a desire to be touched?

The first and most important thing a couple can and needs to do is communicate. By this I mean honest, open, and judgment-free communication about what each of the partners are feeling, thinking and experiencing regarding their intimacy. The only way this concern will be resolved is if both partners truly understand each other. In order to achieve this, a couple will need to be able to reconnect on an emotional level.

The second change a couple can implement goes hand in hand with the first one, and it is only possible when communication feels comfortable. The partner who avoids physical affection needs to regain control in a positive way.

One exercise that can work well is by learning how to have control during hugs. First, they should try to learn what kind of hugs they enjoy. For instance, do they like long or short hugs, gentle or firm hugs, chest to chest or shoulder to shoulder hugs, etc.

Secondly, they should try to communicate this to their partner by describing it in as much detail as possible and also demonstrating it.

Third, they practice hugging the way they enjoy hugging and get comfortable with this form of physical affection on their terms, no matter how long it takes.

Fourth, if at any point the hug becomes overwhelming, or too much (or not enough) they should be able to verbalize that to their partner.

Lastly, after the hugging is concluded, reflect on how it felt, and what thoughts and feelings came up during the encounter. The hug ends on their term. It is important to know that this and any other physical encounter does not have to go any further unless both partners REALLY want them to.

What this quite simple, light, and controlled exercise will achieve helps a couple establish trust around physical affection, which is crucial. Trust is an essential part of regaining physical intimacy as the person who avoids physical touch should be able to completely trust that their partner will respect their process, their wishes, and their boundaries. They also need to learn, discuss, and explore boundaries; What is ok, what is not, what they can put up with, and what they can’t when it comes to affection. This controlled setting also helps with the elimination of pressure to go any further, which is often the root of avoidance.

Ideally, with open and honest communication, trust building and the elimination of pressure, the person who ‘shut down’ before would learn that non-sexual physical affection does not need to lead to anywhere, therefore they will be able to not only participate but also initiate these encounters. This re-established comfort, communication, and trust quite often ultimately translates into the realm of sexual intimacy as well.

Kindly, 
Dori Bagi, M.S., SAS, ASORC

Dori Bagi, M.S., SAS, ASORC is a kind, empathetic couples counselor, individual therapist, and life coach who specializes in sex therapy. Her friendly style makes it safe to talk about anything, and her solution-focused approach helps you move past the past, and into a bright new future of intimacy and connection.

Let’s  Talk

More Relationship Advice From Dori…

How to Let Go of Anger

There is a time and place for healthy anger, and getting stuck in anger can keep you anchored to a painful past. Learn how to release anger and reclaim yourself, on this episode of the Love, Happiness and Success Podcast. Read More
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How to Create a Joyful Life

Do you ever feel like you've become disconnected from the "real you" and that you've lost touch with your authentic joyful self? This episode of the Love, Happiness and Success Podcast is all about how to reconnect with yourself, and start feeling happy again. Read More
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How to Create a Joyful Life

How to Create a Joyful Life

Reconnecting With Your SELF

A JOYFUL LIFE | Do you ever feel like you’ve lost touch with what really makes you happy? Or like you spend all of your time doing what you have to do, and almost never things that you want to do? Or, like so many people, do you go through your days with a vague sense of dissatisfaction — feeling like even on good days, they could somehow be better?

If so, you’re in good company. So many of our life coaching and therapy clients come to us with exactly this situation: They just want to feel happy. They want to feel good about themselves, and their lives. They want to feel connected to others, and like they have meaning and purpose in their lives.

But they currently don’t.

Too many adults, especially conscientious, hardworking, responsible and successful adults, spend so much time meeting their commitments to others they start to lose sight of who they really are, and what they like to do for fun.

It’s an easy slide: Especially as you “adult,” growing into a career with more responsibility, settle into a marriage, and start welcoming children into the world, you life starts to be more about all the other people you have depending on you than it is about you. Over time it stops feeling like “life is good” and more like, “I have so much to do.” Can you relate? (Lisa raises hand)

Many men and women spend their entire days, morning to night, doing things that they need to do, or to be of service in the lives of others — be it a boss, a business, a spouse or a kid. Even the darn dog needs something!

Who has time for fun?

Sometimes I ask a Denver therapy client or an online life coaching client, “What do you do for fun?” and I get a blank look, a stutter, or a reddening face. (This is especially true of my American clients. I do work with people all over the world for online life coaching and the Europeans with their six weeks a year of paid vacation can often tell me exactly what they do for fun!)

How to Be Happy Again

So this episode of the Love, Happiness and Success is all about YOU: and helping you get reconnected with your authentic happiness so you can experience a more joyful life. As always, I’ll be offering some insight, new ways of thinking, and actionable ideas you can start using today.

Specifically, we’ll be discussing:

  • What the current “science of happiness” has to say about what moves the happiness needle… and what does not.
  • The biggest hidden culprit getting in between you and a joyful life
  • Simple strategies to get reconnected with the real you (who IS still in there!)
  • Why you can’t buy happiness, but where to invest your resources to cultivate more joy
  • Life hacks to make more space in your life for fun and play

I hope this discussion helps YOU reconnect with your true self and what makes you most happy. You deserve it.

All the best,

Dr. Lisa Marie Bobby

Listen & Subscribe to the Podcast

How to Create a Joyful Life

by Dr. Lisa Marie Bobby | Love, Happiness & Success

Enjoy the Podcast?

Please rate and review the Love, Happiness & Success Podcast.

Google Play

Dr. Lisa Marie Bobby is the founder and clinical director of Growing Self Counseling and Coaching. She’s the author of “Exaholics: Breaking Your Addiction to Your Ex Love,” and the host of The Love, Happiness & Success Podcast.

Let’s  Talk

More Love, Happiness & Success Advice 

How to Let Go of Anger

There is a time and place for healthy anger, and getting stuck in anger can keep you anchored to a painful past. Learn how to release anger and reclaim yourself, on this episode of the Love, Happiness and Success Podcast. Read More
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What To Do When You Don’t Want To Be Touched

Do you avoid being touched by your partner? (Or struggle with feeling like your partner is avoiding being touched by you?) Relationship expert and sex therapist Dori Bagi shares how couples can restore a desire to be touched, and restore physical and emotional intimacy. Read More
I-dont-want-to-be-touched-partner-doesnt-want-to-be-touched-sex-therapy-online-marriage-counseling

How to Create a Joyful Life

Do you ever feel like you've become disconnected from the "real you" and that you've lost touch with your authentic joyful self? This episode of the Love, Happiness and Success Podcast is all about how to reconnect with yourself, and start feeling happy again. Read More
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How To Fall In Love Again

Looking to reignite that spark in your relationship? Here are some fun (and practical) suggestions from an expert marriage counselor and relationship coach about how to keep your love alive. Read More

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Travel can be more than about getting a change of scenery. When you travel intentionally, it becomes a powerful vehicle for personal growth, self-discovery, and soul expansion. Get tips for intentional travel on this edition of the Love, Happiness and Success Podcast. Read More
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How To Fall In Love Again

How To Fall In Love Again

Let’s Talk About Date Night

If you’re in a long-term relationship the time will come when that burning flame of romance and passion dims to a comfortable warmth, it’s inevitable. This doesn’t mean that the romance and passion are over, it’s a new era of your relationship. If you welcome this era with an open mind and a willingness to experience this stage with your partner – you will find that this warmth is not only sustaining to your relationship but welcoming.

I know it can feel discouraging to think back on how alive and in love you once were before the chaos of life, work, and family obligations became primary conversations at the dinner table. Maybe you’re even asking yourself “can it ever be like it once was?”

The truth is, if you’re both willing to put in the effort to keep your relationship “lit” then YES you can have those rekindling experiences in your relationship! In fact, research by love gurus Dr. John and Julie Gottman has even shown that couples on the road to separation were able to rekindle the flame in their relationship. So what’s the secret? You guessed it…date night.

How To Get The Most Out Of Date Night

It’s easy enough to go on a date if time and circumstance allow. However, it can feel like there’s just not enough time in the day for dating, and if you are like most of my couples clients you have a lot going on. It can feel like your only conversations together happen in passing after a long day at work or at the dinner table with the kids. This means that you have to be intentional about date night, and you need to get the most out of your time together (yes, I’m talking quality over quantity).

So, How Do You Do This?

First, it’s important to choose a time that works for both of you. It might feel silly scheduling each other in, but I promise if you schedule your date together you’re both more likely to make it work. So sit down, get those phones out (or paper agendas, whatever works for you!) and pick a time where you are either both free or available to move your schedule around. This might mean getting a babysitter, rearranging less important plans, or simply saying “no” to lesser obligations. But remember, you don’t have to force a date for the sake of dating. Sometimes an hour at the nearby coffee shop can be just as fun — do what works best for you!

Next, be deliberate about the activity you choose to do together. Since time is limited, what you do with that time is important. Try to orchestrate a date that is both fun and meaningful for both of you! The more thought you put into the date, the more you’ll get out of it. Before this starts sounding like a chore, I’m not talking about an itinerary that has every little moment planned out. Think about what you both like to do? Where do you like to go? What have you done in the past you’d like to do again? What are some new places, food, or experiences you would like to try?

Number one rule – make this time about the two of you. You don’t have to stick to any version of a date that isn’t appealing to you. However, the more time you spend together, the easier dating becomes. If this means staying home and watching a movie together, sitting on the balcony with a glass of wine, going out to an upscale restaurant, or checking out the “hottest” club – do what’s right for the both of you.

Looking for some great date night suggestions? Take a look at these simple to elaborate ideas you can implement into your new date night routine.

Fun Simple Suggestions:

  1. Pizza & A Movie Marathon— whether you like the DIY method of making your own homemade pizza or you like someone else to do the work for you (aka…ordering delivery), this is a staple date night. You can choose a movie that has a special meaning to the two of you, or maybe even take turns showing your current or childhood favorites.
  2. Build A Fort or “Camp” Indoors—sometimes laying down together in a new place can be exciting and spark some old feelings you thought were lost!
  3. Go On A Long Walk Together—use this time to hold hands, talk about life, or even get to know each other more. Did you know that exercise helps release brain chemicals that can make you feel happier? So by simply doing something active together can create positive feelings between you and your partner.
  4. Desserts and Discovery—make your favorite desserts together and ask one another questions to get to know each other again. There are various apps that supply questions to ask your partner (I recommend the “Gottman Card Decks” app). You could even get creative and use this desserts and discovery date to spark some sexual intimacy as well!

More Elaborate Suggestions:

  1. Surprise Date Night—if you and your partner have similar schedules, surprise your partner with a spontaneous date (to a restaurant, bowling alley, movies, etc). The excitement of the surprise may spark some long-awaited affection.
  2. A Mini-Vacay—find a babysitter and book a hotel room for the night! A night away from home can be especially rejuvenating for a relationship, especially if you have children.
  3. Take A Class Together—some communities offer classes to the public. Register for a local class together such as art, culinary, dancing, or exercise classes. Some classes may even be free!
  4. Recreate Your First Date—think about your very first date together and recreate it.  Reminiscing on the past may help reignite passion in the present. It can also be helpful to talk through all of the obstacles you have overcome as a couple over the years and take time to appreciate how your partner has contributed to the strengths in your relationship.

Date night can be a helpful tool for relationship health. Whether you’re wanting to stick to something simple or splurge on an elaborate night out, there are many exciting ways to get to know your partner and rediscover the excitement in your relationship. Try some of these suggestions and share your experience with me below in the comments section!

Wishing you the best on your date,
Georgi Chizk, M.S., LAMFT

Georgi Chizk, M.S., LAMFT is a warm, compassionate marriage counselor, individual therapist and family therapist who creates a safe and supportive space for you to find meaning in your struggles, realize your self-worth, and cultivate healthy connections with the most important people in your life.

Let’s  Talk

Happiness, Self Improvement / Personal Growth, Success, Teena Evert, Uncategorized

A Self-Care Plan to Cultivate Calm

You plan your day, meetings, outings, grocery list, and events - but are you taking the time to plan your self-care? We are all busy, but forgetting to take care of yourself is a sure-fire way to burnout and neglect your personal health. Here is a self-care checklist from a therapist and life coach who understands wanting to "balance it all." Read More

How Travel Helps You Grow

How Travel Helps You Grow

Expand Your Horizons

 

Summer is upon us and with it comes travel season. Are you itching to go somewhere new? Are you dreaming of exotic locations and new adventures? You’re not alone: This is the time of year that we give ourselves permission to step out of our day-to-day and embrace the freedom of the unknown.

These days, travel is more than just taking a trip. Where you go, who you go with, and what you do when you’re in complete control of your time says a lot about you. Your personality, your interests, and even your identity becomes intertwined with what you do during your leisure time.

More importantly, traveling with intention can lead to personal growth. Having new experiences, getting a fresh perspective, and putting yourself in challenging situations can help you expand: Becoming wiser, more worldly, and more resilient. Traveling well can also provide you with benefits that linger long after you get back home.

Because traveling well is such an important aspect of personal growth, I’ve invited travel writer Aditi Shrikant of Vox to discuss the psychological impact of travel on people, and things to consider as you’re planning your summer adventure. She shares her insight into making travel meaningful, and as well as some tips to get the most personal impact from your vacation.

Travel Tips To Enhance Your Personal Growth

One: Seek a Fresh Perspective

Getting outside of the bubble you live in most of the time and making contact with new people, new places, different cultures, and different ways of looking at the world can shake you out of a mental rut. It’s very easy for all of us to fall into ways of thinking that can be self-limiting. Challenging yourself by putting yourself in different environments with different perspectives can stir the pot; ideally, leading to a fresh perspective on your own life when you get back home.

Two: Give Yourself Permission to Travel in a Way That is Meaningful to You

We also identify who we are through our travel. The types of adventures or experiences you seek out are a manifestation of who you are, and what is most important to you. For some, the epitome of a good vacation is laying on a beach with a fruity cocktail in your hand for days (getting up only to graze the all-you-can-eat buffet). Others consider a good vacation to be roughing it off the grid for a week, bathing only in an ice-cold glacier stream.

As you are planning your travel for the summer, you might consider doing some reflecting about what is truly, genuinely, pleasurable, interesting, relaxing and rejuvenating to YOU. (And resisting the instinct you might have to compare your ideal vacation to that of others).

Three: Use Travel to Discover Yourself

Another you might consider as you’re planning your travel for the summer, is how you can intentionally cultivate personal experiences that help you develop. Would it benefit you to be challenged to cultivate new parts of yourself that you don’t often have the opportunity to express when in your usual environment?  Or is the greatest opportunity mindful travel affords you is having the time and space to connect with your own feelings, thoughts, preferences and even creativity when outside of your usual environments? Is “Solo Travel” a way for you to get away meaningfully, and reconnect with yourself? [Check out Aditi’s article about why solo travel is increasingly popular with women]

Any travel is an opportunity to disrupt your usual patterns. You get knocked out of your usual environment, beliefs, self concept, and experiences and in doing so, open new doors into yourself.

Four: Nourish Your Relationship Through Travel

We often think of traveling with our partner as simply a great opportunity to have time together, and to be apart from the day-to-day stressors that can keep couples from connecting. This is certainly true, but another way that relationships are significantly enhanced by travel is the opportunity to engage in — believe it or not — stressful and even anxiety-provoking, novel experiences together.

Research shows that one of the fastest ways to enhance energy and sizzle and a relationship is to engage in new, even anxiety provoking experiences together. When you and your partner plunge into exciting new experiences together, facing the unknown, and going through new things as a team, it will strengthen your emotional bond.

How Travel Helps You Grow

Travel, when done with mindfulness and intention is so much more than about taking a trip. It’s an opportunity to break free from old patterns, challenge yourself, expose yourself to new ideas, and discover new aspects of yourself that you don’t ordinarily get to use. Mindful, intentional travel can nourish your relationship, and help you both grow as partners, and individuals.

If you want to use travel as another tool to help you on your journey of growth, be sure to check out this episode of The Love, Happiness and Success Podcast!

Your partner in adventure!

Dr. Lisa Marie Bobby

 

Listen & Subscribe to the Podcast

How Travel Helps You Grow

by Dr. Lisa Marie Bobby | Love, Happiness & Success

Enjoy the Podcast?

Please rate and review the Love, Happiness & Success Podcast.

Google Play

Dr. Lisa Marie Bobby is the founder and clinical director of Growing Self Counseling and Coaching. She’s the author of “Exaholics: Breaking Your Addiction to Your Ex Love,” and the host of The Love, Happiness & Success Podcast.

Let’s Talk

How to Let Go of Anger

There is a time and place for healthy anger, and getting stuck in anger can keep you anchored to a painful past. Learn how to release anger and reclaim yourself, on this episode of the Love, Happiness and Success Podcast. Read More
Letting-Go-of-Anger-Let-Go-Of-Anger-Denver-Therapy-Online-Life-Coach-Denver-Anger-After-Infidelity-Anger-Breakup-Divorce

What To Do When You Don’t Want To Be Touched

Do you avoid being touched by your partner? (Or struggle with feeling like your partner is avoiding being touched by you?) Relationship expert and sex therapist Dori Bagi shares how couples can restore a desire to be touched, and restore physical and emotional intimacy. Read More
I-dont-want-to-be-touched-partner-doesnt-want-to-be-touched-sex-therapy-online-marriage-counseling

How to Create a Joyful Life

Do you ever feel like you've become disconnected from the "real you" and that you've lost touch with your authentic joyful self? This episode of the Love, Happiness and Success Podcast is all about how to reconnect with yourself, and start feeling happy again. Read More
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How To Fall In Love Again

Looking to reignite that spark in your relationship? Here are some fun (and practical) suggestions from an expert marriage counselor and relationship coach about how to keep your love alive. Read More

How To Get Unstuck When You’re Feeling Trapped

How To Get Unstuck When You’re Feeling Trapped

Dr. Lisa Marie Bobby is the founder and clinical director of Growing Self Counseling and Coaching. She’s the author of “Exaholics: Breaking Your Addiction to Your Ex Love,” and the host of The Love, Happiness & Success Podcast.

Set Yourself Free

 

Do You Feel Trapped By Your Circumstances? If so, you’re not alone.I see it all the time: People often feel trapped in situations, and that in every direction is a barrier. It’s like they have no good options.

They sit on my couch, tense, and certain in the futility of any effort to create change.

  • They hate their job but can’t find a different one for various reasons.
  • They want to change their habits but haven’t been successful yet so therefore they can’t ever be.
  • They want their relationship to be different but feel helpless because their partner won’t change.

The door to their ideal path has just slammed shut and now they are facing a wall. Emotionally, they feel helpless and that their problems feel too big to overcome. Every opportunity quickly becomes a snarl of more problems and negative outcomes, and paralysis takes over.

“Being stuck” becomes a purgatory, and as you can imagine, fertile ground for depression to sink roots and wrap them up in tight black vines of hopelessness. It’s hard to go through, and even as a therapist (hi) hard to watch.

Why does this happen? Most importantly, how do you set yourself free?

The “Black and White” Trap

In my experience, feeling trapped is preceded by some variation of black and white thinking that severely limits available options.

If you’re feeling paralyzed, stuck, or helpless there is a good chance that, at the core, you might be engaging in black and white thinking.

When this thought process is active, everything becomes an “either / or.”

“I need to get into this graduate program, but I can’t afford it so I’m destined stay in this unhappy career forever.”

“I’m going out on dates but not meeting people I feel a connection with so I’m going to die alone.”

“I must feel better in order to do something differently.”

“My partner needs to change or I can’t be happy.”

All options are starkly opposed in black and white, and have the power to either save or crush us completely. Words like, “Always,” “Have To,” “Can’t,” swirl in the room. It’s exhausting.

Whenever someone gets into a stuck, helpless place its almost always because they perceive too few options. Things become polarized: Black and white, yes and no, good or bad. Psychological health is happiness is found through flexibility, creativity, and openness.

There is always a middle path.

How To Liberate Yourself

If you don’t like the options you currently have, insist on more.

Did you ever read the story when you were a kid about Charlie and the Great Glass Elevator? (It’s the sequel to Charlie and the Chocolate Factory, which I know you’ve heard of).

Anyway. Willie Wonka has made Charlie the heir to his magical candy empire, and takes him on a tour of his new dominion.

They get into the Great Glass Elevator, which Charlie assumes, sanely, will carry them to different levels of the factory.

However, the wall of the elevator is covered with buttons indicating that this elevator will go diagonally, in circles, side to side, and more.

Willie Wonka gleefully pushes the big red “Up and Out” button which sends them crashing through the roof of the factory and into outer space. OUTER SPACE!

“And what keeps it up?” said Grandma Josephine.

“Skyhooks,” said Mr Wonka.

The point is that we all get to design our own reality. Just like Willy Wonka, we all make it all up as we go along, and the rules that govern our lives are largely our own construction. You have many, many options — we all do.

Cultivate Creativity And Flexibility

The next time you’re feeling trapped, try taking out a piece of paper and writing down as many alternative options as you can think of. Make them as zany and wildly unrealistic as you possibly can, just to loosen up the thin-lipped British governess that has taken up residence in your head— the one holding two alternatives out to you on a silver tray. Slap them out of her hands and get weird. Brainstorm with abandon.

“I could sell all my possessions and move to a little village in Armenia. In three years I will be mayor.”

“I could quit my job and live in a tent in my next-door neighbor’s backyard.”

“I could make [insert goal here] the sole mission of my life and number one priority every day.”

“I could stand up in the middle of my next team meeting and scream cathartically, throw a chair at my boss’s head, and walk out.” (Not advised. But you could.)

“I could apply to a different school, or change my major.”

“I could break up with this person.”

“I could read some books and learn how to do this thing that seems so impossible. Other people can do it and I can too.”

“I could make it a goal to meet four new people every week.”

“I could save x amount of money every month for the next year, and do the thing I really want to do.”

“I could get rid of my television and use all that extra time to pursue [something important that you feel you don’t have time for].”

Operant point: Start every sentence should start with “I could.”

Of course you will immediately hear the snarky voice of the uptight, uber-rational British governess telling you all the reasons that you can’t.

The correct response to her is, “Shh. Skyhooks.”

You Are the Author Of Your Life Story

The truth is that you can actually do pretty much anything you want.

You CAN decide to take out a massive loan and spend every cent riding motorcycles around Australia for the next six months. You could simply stop paying the mortgage on your house and use the proceeds to finance a diet of nothing but the most expensive chocolate money can buy every single day.

You can. No one is stopping you.

Of course, there are consequences to every decision that you’ll have to sort through, obviously, but just getting in contact with the fact that your options are immense is enough to break through the paralysis that is choking your life and creating the stuck-ness that you’ve been feeling lately.

In addition to some foolish ideas that might very well destroy your life if you followed them, your creativity and openness to new ideas will also generate some reasonable, healthy, fresh and exciting new options for you too. Trust me.

What are the skyhooks that could lift you up-and-out of the tiny little cognitive box you’ve been stuffed into?

What could you do?

 
 
xoxo,
Dr. Lisa Marie Bobby
Happiness, Self Improvement / Personal Growth, Success, Teena Evert, Uncategorized

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