How Pre-Marital Counseling Can Deepen Your Relationship

The SF Marriage and Couple Center offers Pre-Marital Therapy for those couples who want to talk about difficult topics pre-marriage. We offer pre-marriage short term and long term counseling services in Oakland and San Francisco.

The SF Marriage and Couple Center offers Pre-Marital Therapy for those couples who want to talk about difficult topics pre-marriage. We offer pre-marriage short term and long term counseling services in Oakland and San Francisco.

How Pre-Marital Counseling Can Deepen Your Relationship

Marriage may be one of the greatest and most impactful commitments we make in our life. Western society commonly fosters a sense of idealism around finding “the one.” Images of bliss in the relationship carrying on from beginning to end, a lifetime partnership of adoration and interconnection...

However, the reality is that sustaining and nourishing a marriage takes a lot of work. If we want to come as close as we can to the ideal of a “perfect marriage,” there are steps that can be taken to create safe and respectful patterns of communication and interaction. Pre-Marital counseling can serve as a ritual to engage deeply in your relationship, witness vulnerabilities, challenges and soft spots, and from there, develop compassion for one another.

How do you know if Pre-Marital Counseling is right for you? If you're engaged and soon to be married, even if your relationship seems that it is in perfect shape, it can be helpful to take some time to learn how to listen to each other, address values, and your shared (or differing) visions for the relationship. If you're engaged and things are feeling rather rocky, then that might be a sign that a third party could be especially effective in helping you sort out challenges.

At the San Francisco Marriage & Couples Center, our therapists offer a 7-session program for Pre-Marital Counseling. For the first two sessions, we focus on getting to know who you are as a couples and developing a sense of trust in the room. This might entail holding space for both of you to share your histories of attachment and communication with your own family members, and how these histories make you both similar and different.

Usually by the end of the first session, your negative and positive cycles of communication will start to reveal themselves. From here, we recommend checking out Hold Me Tight by Sue Johnson, an excellent supplement to therapy that can help you gain clarity around dialogues of blame, distancing, or protesting that occur between you. Your therapist will help you by pointing out these dynamics and facilitating conversations that shift blame or misunderstanding into acceptance and compassion.

Continuing this exploration of communication cycles continues into the second session, while also addressing your vision and sense of connection within the relationship. Why are you in this relationship? What is great about your partner? What are your edges in co-existing with your partner? Questions such as these bring a deeper sense of purpose and intention into a relationship this is meaningful to you. We may explore ideas of where you see yourselves in five or ten years, which may bring up questions around values and difference.

Sessions three and four focus predominantly on how you handle conflict with each other. Harking back to my earlier point of this vision of a “perfect relationship,” we must remember that embracing conflict is an essential part of fostering trust and communication in relationship. However, conflict is a delicate matter, and our therapists hold a gentle space for you both to explore your relationships to anger, avoidance, and the management of conflict.

It can be impossible to hold valuable conversations coming from places of rage, blame, and dishonesty, so we will work together to ensure you have a safe space to find new ways of relating with each other. It's important to develop these tools early on in a relationship, so as to not struggle down the line, where stonewalling, criticism, defense & contempt can take the reins and make your relationship feel like a burden.

Our fifth and sixth sessions focus primarily on your values in the relationship. Where do you each stand in regards to raising children, developing a career, religion/spirituality, sex & money? These conversations can be some of the most raw & difficult to have, because they are core, important realities that couples face on a daily basis. Once you find a way to address them with transparency and compassion, these conversations create a solid foundation for your relationship that can last a lifetime.

Finally, our seventh session serves as an integration of what you've learned from our previous sessions. What was most meaningful to you? How will you employ these new behaviors on an ongoing basis? Throughout our work together, experiential exercises and in-the-moment communication work will help ground your new knowledge in a practical way.

It's beautiful to witness the process of a couple moving from engagement to marriage. Pre-Marital counseling can help ground your relationship with a sense of a new beginning. New communication tools, deeper understanding of each others' histories & trauma, and heightened compassion for one another will guide you smoothly on your path to a successful marriage. 

Photo by JD Mason // @jmason //

Gregory Tilden, AMFT, is an Associate Therapist at the San Francisco Marriage & Couples Center. Gregory provides couples and individual therapy at our Duboce Triangle and Oakland locations.



Tips for Online Dating with Transparency and Compassion


Tips for Online Dating with Transparency and Compassion

In the 21st century, our desires for connection have found new outlets through the internet. Websites and apps such as OKCupid, Bumble, Tinder, and have helped couples come together in ways the 20th century mind could never have envisioned. At the same time, connecting through this medium presents new and prevalent challenges that many single individuals may struggle with, perhaps even leading them to give up on the idea of meeting someone online.

We need to create a new language of interaction with the new methodologies of dating that have arisen. As technological advances accelerate at unprecedented speeds, we are collectively challenged to find new ways to adapt & grow with them. Here are some tips on how to navigate the world of online dating.

  1. Transparency is key. Oftentimes, we may find ourselves swiping left & right, planning dates at bars with no idea of what we're looking for. Being up-front with potential partners about our desires & needs sets a foundation of transparency and openness that can lead to a healthier relationship down the line. It can often be a challenge to figure out what we even want! Taking a moment to journal or reflect on what would feel like the ideal relationship can help.

  2. We may ask ourselves, am I looking to build and deepen a long-lasting relationship with someone? Am I looking for sexual pleasure alone, without the complexities of “dating?” Am I looking for someone to go slow with, exploring our needs together with minimal attachment? Am I looking for friendship? Or perhaps I'm just looking to go on a date because it's been a while! Whatever the motive, being clear with what you're looking for helps foster a connection on mutual footing.

  3. Openness to Experience. Even if we've talked to someone online for a bit, it's hard to truly know what we're about to experience in person! It's easy for worries & anxieties to step in the way of allowing ourselves to be present with whatever arises. Before a new date, be sure to check yourself to see if you're open to new experiences. This openness itself is part of what will allow positive experiences to blossom, even in unexpected ways!

  4. Building your Profile, Be YOU! There are few things more confusing than meeting a person who is nothing like what their online profile presented. It can be really challenging to write about ourselves truthfully, but it's also one of the most fruitful endeavors to really get to know ourselves. Even if you don't have much to say, that's okay! Emojis can be a fun, simple way to show something about yourself.

  5. Say No to Ghosting! Though in some ways, reading profiles online can feel distant and impersonal, we must remember that there is a real person on the other end of that swipe. Treating others with respect includes letting them know when you don't feel a connection. In my experience, letting the person you're talking to know where you stand usually helps them feel better too, knowing they won't be wasting their time. If this presents a challenge to you, it could be useful to take a moment and ask yourself, “What is preventing me from being honest with this person?” Finding out what blocks you from transparency through self-reflection will not only alleviate the person on the receiving end of your conversation from the hurt of not-knowing, but it will also help you on your own personal journey of self-growth!

  6. Date Mindfully. While it can be a huge benefit to practice openness while dating, it's also important to trust our gut. The massive amount of neurons in our gut shows us that in a sense, we have a second brain sending us pertinent information. Perhaps someone has been talking with us, which feels nice, but something doesn't feel quite right. Maybe you're feeling pressured to meet up even though your body is telling you “no.” The rich wisdom of your body speaks in multitudes, and it can be a blessing to trust our instincts when it comes to dating.

Gregory Tilden, AMFT, is an Associate Therapist and Intake Coordinator at the San Francisco Marriage & Couples Center. Gregory provides couples and individual therapy at our Duboce Triangle and Oakland locations.



How to Understand Emotionally Focused Therapy for Couples

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Understanding EFT Pt. 1: Demon Dialogues

Emotionally-Focused Therapy is an empirically-based couples therapy technique established by Dr. Sue Johnson in the mid-1980's. This technique aims to bring partners closer together through experiences of emotional processing, in-the-moment awareness, and secure, healthy connection between two partners.

I've often discussed various therapy modalities with my non-therapist friends, such as CBT, DBT, ACT, EFT, etc. One recurring remark I've noticed is that acronyms such as these can prove to be isolating for those who haven't studied these techniques in an academic sense. The reality is that all therapeutic techniques are framed and marketed in certain ways to popularize what is, at the core, basic intuitive methods of understanding human connection and healing.

I'd like to take a moment to introduce you to some basic concepts of Emotionally-Focused Therapy, which you can become aware of and perhaps begin to discuss with your partner. We'll start with a common dialogue that often brings couples into therapy in the first place; EFT refers to these dialogues as "Demon Dialogues," which are often unconsciously aimed at demonizing and distancing between the hearts of potentially loving partners.

Those we love and connect with on the deepest levels are commonly also the people who know our most vulnerable parts. In a sense, opening up to the experience of love is opening up to a new dimension of vulnerability. Like a baby bird in the hand, love is certainly something special and filled with life, but also quite fragile at the same time. Knowing heartfelt ways of holding your partner, and yourself in partnership, is vital for sustaining the life of any relationship.

The first toxic dialogue that Dr. Johnson details in her book, Hold Me Tight: Seven Conversations for a Lifetime of Love, is called "Find the Bad Guy." In this feeling-state, we often feel so hurt by a rupture in our relationship, however major or minor, that we adopt a strategy of self-protection that comes off as attacking, accusing, or blaming our partner. We lose our sense of safety in relationship and then become ever vigilant to how the "bad guy" may hurt us once more. This commonly turns into a cycle of expecting the worst from our partner, and through this process, the hurt emotions that lie beneath the surface stay frozen.

We may find ourselves bringing up past content to "prove" that our partner was against us; we may criticize and blame cyclically, with seemingly no end in sight. However, Dr. Johnson writes, "The secret to stopping the dance is to recognize that no one has to be the bad guy. The accuse/accuse pattern itself is the villain here, and the partners are the victims."

In addition to working together on noticing patterns such as these with a therapist, I believe this is something that can be notices at home as well! The first step is to stay mindful of the present moment and focus on what is happening between you and your partner. Does something feel familiar about this argument? Perhaps this conversation feels like falling into a black hole, a repetitive cycle that leaves you feeling sour. What do you notice coming up in your body? Take a moment to slow down, and perhaps even name what you're noticing to your partner; this might change the direction of the conversational winds.

After you've started centering yourselves in the present moment, expanding awareness of the cycle, notice the circle of criticism. You're both being spun around by this circle, and placing blame on "who started it" often leads nowhere. From here, you can begin to notice that the cycle has no true "start." Once you create a distance between yourselves and the cycle, you can move to name the dance itself as the enemy, rather than your partner.

It may be helpful for you and your partner to write out what happened in your fight. Can you draw out the circle of criticism that trapped you both? How did you begin to paint a picture of the other person, and how does that look now that you're seeing your actions from a clearer place? What did it feel like for both of you after your fight? Were you able to re-open a door of communication, and what was that like for you? If not, how did each of you cope with your own hurt feelings and loss of safety?

Questions such as these can open up doors of revitalization and energy in your relationship. Establishing the courage to explore your relationship in the moment may take time, but just remember that this is a journey that we all struggle with from time to time. I'm a therapist myself, and I'm grateful that there is still so much for me to learn in the realm of establishing healthy bonds. 

If you'd like to learn more about EFT, stay tuned for more blog posts, check out Dr. Sue Johnson's book here, or schedule an intake via this link to get started with one of our therapists.

Photo by Alvin Mahmudov @alvinmahmudov

All the best,


Greg Tilden, AMFT is an Associate therapist at San Francisco Marriage and Couples Center. Greg provides couples and individual therapy at our Duboce Triangle office location in SF.

Greg Tilden, AMFT is an Associate therapist at San Francisco Marriage and Couples Center. Greg provides couples and individual therapy at our Duboce Triangle office location in SF.



How to Understand Red Flags in Your Relationships


How to Understand Relational Red Flags

Red flags are commonly described as signs that arise early in relationships pointing to a potentially negative or toxic pattern than can develop further if not attended to. A friend of mine once said, when you're in love, you see a person with rose-colored glasses. These glasses can make red flags just look like flags.

We've likely all encountered times in our dating lives when we have pushed aside the red flag warnings to develop a relationship regardless. Whether this was due to our own insecurities, a desperate need for connection, desire for sex, or just the heart-pounding invitation of "love at first sight," most of us come to find in due time that what was ignored rises to the surface and causes challenges in a relationship. Today, I'd like to explore some of the most common red flags to watch out for when beginning a new relationship.

  • Lack of communication - Healthy partnerships are nourished by an open path of communication between two or more individuals. If you're dating someone who has a hard time expressing how they feel, or pulls back at times when communication is most important, you may be fighting a losing battle in pursuing this relationship further. It can be easy to forget to talk about feelings in a relationship when one or both partners are busy with day-to-day logistics, but if partners aren't adequately expressing positive or painful feelings, that's a subtle sign of something troublesome arising. Expressing feelings to your partner is not just helpful within your relationship, but as a critical tool for getting the most out of all the interactions in your life.

  • Lack of Depth - Relatedly, you many be involved with a partner who is willing to communicate with you, but not in a way that is oriented towards growth and deeper understanding of yourselves as partners and individuals. While we all need time to talk about the simple things in life, a truly satisfying relationship may thrive on questions such as these: What are your values? What do you believe in spiritually? What gives you anxiety? What are you looking for in a partner? What do you love to learn about? What are your struggles? If your partner is unwilling to engage in questions such as these, there may not be enough intellectual sustenance to keep this relationship going in the long run.

  • Irresponsibility or Unpredictability - Some people have a hard time taking care of their own basic needs, whether that's in regards to work, self-care, family, or the home. If you're falling in love with someone whose personal life is a wreck, that may be a sign that they won't have the energy to invest in a relationship either. People like this need to focus on developing their own sense of stability before engaging in a relationship. So, if you find yourself in the midst of a hurricane with your lover, that may be a solid sign to take a step back. You may be grateful for the opportunity that it gives you to look inside your own life and see what you need to work on personally before diving into another relationship.

  • Lack of Touch - Touch is one of our most important sensations for connection between two individuals. Sexual touch aside, gestures of affection such as hugs, a gentle hand on the leg, and sweet kisses are signs that your relationship is in a connected place. As a relationship develops, we may lose touch with the sense of touch we had early on with our partner, when we couldn't keep our hands off of each other. While this is normal, if you and your partner are only experiencing touch through sex, or not at all, that may be a sign that your relationship may be losing something vital to its survival. However, these drifts can be repaired through a conscious focus on regaining that sense of physical connection, thereby re-activating the oxytocin that we thrive on to bond and feel alive.

  • Distancing and Lack of Presence - Experiencing distance or coldness in relationships can be related to a lack of expression of feelings. If you've fallen head over heels for a partner who is only sometimes available for you, that may be a sign that your relationship isn't developing in a healthy way. We all have things going on in our lives that can distract us from our relationships, such as a quarter-life crisis or work stresses. When these arise and start to interfere with your sense of closeness, it may be wise to inquire with your partner gently about what is going on. Distancing can create a lot of fears, insecurities and worries in the mind of the partner who is seeking closeness, which just adds unnecessary mental stress to one's life. You make seek fleeting reassurances from your partner, but these brief reassurances may only exacerbate your underlying anxiety about the relationship. If your partner is unwilling to communicate with you about what's going on in their life, that's a sure sign that your love is not reciprocated fairly.

  • Avoidance of Eye Contact - Eye contact is a subtle gesture of connection that leaves a big impact on relationships. If your partner is avoiding eye contact, it may be a sign that they are hiding something, perhaps out of fear or insecurity. Whether what's being hidden is fear, sadness, resentment, anger, or jealousy, lack of eye contact is a sign that there is a blockage in the relationship. Eye contact is the doorway to deeper empathy, connection & trust. Often regarded as the gateway to the soul, eye contact can be a conscious exercise in deepening a relationship. If you're frequently missing this form of contact with your partner, it may be wise to take care of yourself and either address the issue or walk away.

  • Abusive or Controlling Behavior - Now this one is a big red flag. If your partner is trying to separate you from close friends & family, or trying to control aspects of your life such as work or your personal life, then you've just encountered a sign of a toxic behavior in your partner. Being controlled in a relationship decreases freedom, individuality and your overall sense of energy & well-being. If your partner is physically, sexually, verbally, or emotionally abusive to you, then it is of the utmost importance for you to get out of that relationship as soon as possible. This is more than just a red flag; please remember to take care of yourself and remove yourself from any relationship with control or abuse indicators. One common pattern to note that can lead to instances of abuse is if every conversation you have escalates into an argument or violence. Remember to find solace and healing in friendships or with your therapist if you find yourself a victim of abuse.

  • A Sense of Heaviness or Hard Work - Every relationship has its challenging moments, and many of these challenges can be avenues for deeper growth and development as individuals and as partners. However, if from the very start, your relationship feels like a duty or obligation with a sense of heaviness to it, that may be a sign of an overarching dynamic that will exhaust you more than it will nourish you. If you feel a consistent sense of a lingering gray cloud on your relationship, take note of that sign and ask yourself, is this what I deserve?

  • Significant Friends or Family Not Liking Your Partner - Friendship can be one of the most pure bonds between individuals. If you start to notice that most of your friends or family are worrying about your relationship with a certain partner, they may be seeing some red flags that you are not able to see at the moment. Take steps to listen to your loved ones, receiving their input about your partner, and make your decision as to whether to continue in your relationship from there. If you truly love and trust your friends and family, their sagely wisdom may help you out of a tricky relationship before things get ugly.

  • Addictions or a Dark, Unresolved Past - Early on, you may start to notice some things about your partner that feel off. Perhaps they have been in some troubling relationships that they haven't fully resolved. Maybe they've experienced some addictions that are still currently ruling their life. Or perhaps they were involved in criminal activities that you could get looped into. Any of these behaviors or patterns are a sign that you may be entering into an energy-draining relationship. If something strikes you as rather strange, try not to ignore it, but rather, keep it in your mind's eye and assess whether or not this is an energy you want to bring into your life. More likely than not, you'll find the answer is a solid no.

  • A Relationship Built On Feeling Needed - We often engage in relationships to fill some sort of lack in our lives. This can be a natural pattern, but not the most ideal for a growth-oriented relationship. If the focal point of the relationship is fulfilling each other's needs instead of our own, it may not have the type of lasting foundation that individual and partnership growth is based on. Check in with yourself as to why you are choosing to engage in this relationship. Are you trying to fill a void, or expand on what you already have in your life?

Dr. John Gottman has an excellent model of the primary red flags that commonly arise in a relationship, which he calls, "The Four Horsemen of the Apocalypse," noting the beginning of the end of a relationship.

The first sign that Gottman states as a red flag is criticism. Telling your partner that there is something wrong with them or using phrases that begin with "you always" or "you never" are over-generalized sentiments that attack, rather than connect. An antidote to criticism can be utilizing 'I' statements about how your partner's behavior impacts you, or making a complaint that is not generalized to the whole person.

The second horseman is defensiveness. As a response to criticism, we may respond with a counter-complaint, or find ourselves whining like an innocent victim. Defensiveness takes away from each partner's ability to take responsibility for their part in the situation. An antidote to defensiveness would be to hear your partner's side of the story and try to take responsibility for what part you played in it.

The third red flag that Gottman points out is contempt. When your relationship moves to a point of contempt, you are placing yourself on a higher ground than your partner, looking down at them as less-than. Examples of contempt can include mockery, snide remarks, and eye-rolling. Commonly, contempt arises after criticism and defensiveness, and it can destroy any sense of fondness you had for each other. It is not easy to re-build a sense of appreciation for each other from this stance, but it is possible, with time and awareness of your reactions, which can be explored in couples counseling.

Finally, the fourth horseman is stonewalling. This is when conversation and the ability to discuss problems evaporates, leading to one partner either physically leaving the conversation, or refusing to speak. Stonewalling can be a response to overwhelm in a discussion, and it is a sign of calming down the self. This may appear as otherwise to the partner pursuing conversation, which leads to a feedback loop of frustration. It may help to learn to identify the signs of experiencing overwhelm in a conversation, and to discuss the possibility of mutually taking a break from the situation.

Many of us have experienced red flags that we've ignored, including myself. Writing this piece was healing for me in terms of understanding what I am really looking for in a relationship, and I hope that it will be a valuable tool for you as well.

Gregory Tilden, AMFT, APCC is an Associate at The SF Marriage and Couples Center. Greg provides sliding scale couples and individual therapy at our Duboce Triangle District office in San Francisco.



5 Fun Places to Take Your Date in the Bay Area


5 Fun Places to Take Your Date in the Bay Area!

The Bay Area is one of the most abundant locations in the United States when it comes to taking your date to cool places. From camping and beachside walks to fancy restaurants and unique activities, you'll be sure to impress your Bumble or Tinder date by taking them to some of these lovely spots.

  1. First dates can be a wonderful time to start getting to know someone in a comfortable atmosphere. And who doesn't like food, music, and drinks for a first date? If you haven't already been, be sure to check out First Fridays in Oakland. First Fridays is a free event on Telegraph Ave. between West Grand and 27th Street on the First Friday of every month. While you're there, you can share a delicious batch of nachos from one of the many food vendors, watch people groove to some tunes in the streets, and check out a few of Oakland's coolest bars, including Classic Cars WestThe Double Standard & Make Westing.

  2. If you're looking for something a bit more peaceful, you can take your date to Kirby Cove, a beach right on the Marin side of the Golden Gate Bridge. Start at the Golden Gate Bridge Vista Point on Conzelman Road in Mill Valley, where you and your date can take a classic selfie in front of the infamous bridge. From there, a 40-minute downhill walk will take you to one of the Bay Area's most beautiful beaches, tucked comfortably inside a cove with an astounding view of the bridge. On the far east side of the beach, you'll find a picturesque swingset, ripe for you and your date to share a delicate moment of intimacy. If you want to spend the night in nature with your honey, you can even camp here, but be sure to book your campsite in advance, as they fill up quick!

  3. Or maybe you're looking to do something a little more quirky with your partner. Channel your inner child at Subpar Mini Golf, with locations in San Francisco & Alameda! After putting around at the SF location, be sure to explore Ghirardelli Square with your loved one; what's love without some delicious chocolate? You can also head east on Beach Street and stop by The Buena Vista for some one-of-a-kind Irish coffee. To top off your evening, catch a sunset along the beach of the Maritime National Historical Park. You'll be sure to impress your date with this little San Fran adventure.

  4. One of my favorite spots for romantic days spent with a loved one is the Monterey Bay region. If you're open to getting away from the city for a day, one of my favorite places in California is the Santa Cruz Beach Boardwalk. If you or your date identifies as a bit of an adrenaline junkie, you can ride a rollercoaster while watching the waves ebb and flow onto the scenic beach! If the crowds in Santa Cruz aren't your thing, take your date to the cute nearby town of Capitola, known for its bright and colorful houses along the beach. If you're looking for something a bit unique, take your date to the legendary Mystery Spot. Here, you can defy gravity and the challenges in your relationship by bonding over the mysterious energy here, which allows you & your partner to stand sideways on an unusual tour in the hills of Santa Cruz. Finally, don't miss a spectacular sunset at Coast Dairies State Park. Being in love never felt so good as when you're standing at the edge of cliff overlooking the orange and pink haze of a Pacific sunset.

  5. If you and your date are looking to have a fun day together in the city, what better place to be than Golden Gate Park? Here, you can explore over 8,500 varieties of plants at the Botanical Garden, maybe even scoring a kiss beneath the towering redwoods, or amongst the magnolia blossoms. While you're near, take a stroll through the infamous Haight-Ashbury neighborhood, home of the Grateful Dead's House & The Booksmith, an independent counterculture-focused bookstore that keeps the hippie traditions alive. If you're a big music fan, the original Amoeba Records is a must-see, boasting an immense collection of over 100,000 albums, sure to please fans of any genre. As the sun begins to set, head back to the California Academy of Sciences for Thursday's NightLife event, where admission is only $15. Here' you'll experience live music, full bars, and luminescent jellyfish all in one!

This list is just the tip of the iceberg for all that the Bay Area has to offer in terms of dating adventures. What's most important is that no matter where you are, treat your date with respect and loving-kindness! No matter what stage of a relationship you are in, allowing yourself to feel vulnerable and be real will only serve to benefit the growth of your highest self. If challenges arise along the way, that's what we're here for! :) Contact us at 415-494-7074 to set up an intake with a couples therapist today.

Greg Tilden, AMFT, is an admin coordinator st SF Marriage and Couples Center and 2018 graduate of the California Institute of Integral Studies. As a person who is passionate about holding space for people to find their own inner tools for wellness and self-development, he contributes his work to SFMCC and Amador Institute, Inc. Greg envisions the process of therapy a fun, co-creative & curious endeavor. In his spare time, he enjoys astrology, tarot, creating and appreciating music & art, and exploring nature. 



How to Choose the Couples Therapist That’s Right for YOU!


How to Choose the Couples Therapist That’s Right for YOU!

Perhaps you're struggling with anger in your relationship, balancing duties, taking care of children, sexual problems, a lack of intimacy, managing long-distance relationships, imbalances in the work/home spectrum... the list goes on! Unlike individual therapists who help a client achieve their personal goals, couples therapists must be skilled at handling the differences that arise when two people co-exist in close quarters.

Keeping these tips in mind can be helpful in making sure you're working with someone who is willing to help bring your relationship to a new level. Remember to stay empowered in your search for the right therapist for you and your partner.

During your search for a couples therapist...

·    First thing's first: Be sure to ask any other health professionals in your life if they have any specific couples therapist referrals. If you deeply trust your pediatrician or holistic health coach, they might also have some insight into what sort of therapist would be most helpful for your growth as a couple.

·    After you've acquired a few recommendations, whether through your own searching or through a health professional or friend, remember your power! Many therapists are open to scheduling a brief phone consultation before meeting in person. You have the right to shop around! Imagine yourself as an employer interviewing potential employees for an important new role. Interview as many couples therapists as you'd like!

·    Remember that you have the right to cancel after your first session. If you or your partner have a gut sense that the therapist is not the right match, it might be best to try another therapist, rather than continue on with something that's not healing for your relationship.

·    Make sure that your therapist is trained & experienced in marital or couples counseling. Some evidence-based couples therapy methodologies include Emotionally Focused Couples Therapy and the Gottman method. Some therapists even work almost exclusively with couples, offering greater depth of focus to their work, which will be empowering for you in the long run.

·    You might find it useful to work with a couples therapist who is a member of an organization devoted to couples therapy or relational work. Their alignment with these organizations shows a commitment to their couples work. Some of these organizations include CAMFT (California Association for Marriage and Family Therapists), AAMFT (American Association for Marriage and Family Therapists), & AASECT (American Association of Sexuality Educators, Counselors & Therapists).

And once you've chosen a couples therapist...

·    Michele Weiner-Davis, MSW, notes the importance of checking to make sure that your therapist is biased in the direction of making your marriage or partnership work, as opposed to only helping you leave. While sometimes individuals find greater happiness after leaving a partnership, it's the couples counselor's job to help highlight the potential to heal and beautify the relationship, creating a stronger foundation for a loving future.

·    It's important that you feel valued and comfortable around your couples therapist. If you start to notice your therapist taking one side over the other, that's never a good sign. If you feel uncomfortable with the way your therapist is approaching the work, raise your concern! If they honor your feedback, that's a great sign, and if not, it may be wise to leave.

·    Over time, check your therapist's values about love and relationships. The closer they are to the values you hold as a couple, the greater the chance of the therapeutic relationship having a healing bond. If your therapist is headstrong about relationships looking one particular way, that may be a sign of close-mindedness that can hinder the process of therapy.

·    Watch out for therapists pushing their values onto you. If they begin to question your relationship or tell you what to do in a way that is inconsistent with your values, that's a sure sign that you deserve a better couples therapist.

·    Set and maintain your goals for therapy early on! Setting a concrete goal and sticking to it is one of the most important factors in eliciting change in any relationship. If you are not seeing any progress within the first month of therapy, it may be a sign that your couples therapist is not working out for you. Find a new therapist who is willing to work with you to set reachable & remarkable goals!

·    Make sure your therapist is working on helping you transform the wounds of your past into the worlds of your future. While digging into childhood and early traumas can be deeply healing work, it's important to maintain a sense of how this healing will shift your relationship into the future. 

What's perhaps most important in the process of choosing and working with a couples therapist is trusting your instincts. If something isn't feeling right for one or both of you, you must trust that your gut does not lie. Your choice to treat yourselves to a better therapeutic relationship can be a symbol of your choice to better your own relationship. Remember that your challenges are solvable and that you deserve the best possible therapist to help you solve them!

Happy therapist-hunting! Remember to do your research, trust your instincts, and let love flourish

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Greg Tilden, AMFT, is an admin coordinator st SF Marriage and Couples Center and 2018 graduate of the California Institute of Integral Studies. As a person who is passionate about holding space for people to find their own inner tools for wellness and self-development, he contributes his work to SFMCC and Amador Institute, Inc. Greg envisions the process of therapy a fun, co-creative & curious endeavor. In his spare time, he enjoys astrology, tarot, creating and appreciating music & art, and exploring nature. 




5 Tips to Coping with Anger in Your Relationship

Our clinicians at San Francisco Marriage and Couples Center can help you and your loved one navigate the challenges of coping with anger in your relationship.

Our clinicians at San Francisco Marriage and Couples Center can help you and your loved one navigate the challenges of coping with anger in your relationship.

5 Tips to Coping with Anger in Your Relationship


Anger is one of the most powerful human emotions we can encounter. It can take many forms, ranging from resentment and seething, to rage and violence. However, unleashing these forms of anger can lead to ruptures in relationships with our loved ones which are often difficult to repair.


Fundamentally, we must remember that anger can also be a force of creation and manifestation. The next time you find yourself welling up with anger directed towards your partner, it may be wise to consider these steps to take control over the heated feelings inside of you.

  1. Sleep & Physical Exercise - A life with minimal sleep can make all negative experiences feel worse than they might have if you acquired a solid amount of rest. Staying with a regular sleep schedule can help you reduce the chance of anger arising in the first place! Sleep deprivation is commonly linked to low impulse control, as a lack of sleep diminishes activity in the frontal lobe.

    If you find yourself caught in a moment of anger, it could also be helpful to redirect that anger to a realm that both helps helps keep your body healthy, and does no harm to others. Whether you choose to practice yoga, swimming, running, weight-lifting, basketball, or any other sport or activity, channeling anger in this direction will reduce stress hormones and increase the feel-good neuro-chemicals in your brain, leading to healthier relationship dynamics.
  2. Consider your Rational Mind - Though it can be challenging to think rationally amidst an emotional hurricane, controlling how we interpret the things that provoke us in relationships can be a simple key to a healthier lifestyle with our partner. Ask yourself what evidence you have to support your claim; did your partner purposefully intend to hurt you as they asked about the laundry, or could they have not known that what they said was going to hurt? While any upset is frustrating, placing blame will only fuel greater anger. Giving someone the benefit of the doubt in times of uncertainty can alleviate rage and prevent a relational meltdown. 

    It may also be worthwhile to consider the consequences of your anger. What sparked this feeling, and what is at the root of it? How will the various ways in which I can act on the feeling alter my relationship with my lover, my family, or myself? One important technique for bringing the rational mind into conversation with your anger involves awareness of breath...
  3. Take Deep, Full Breaths - Regardless of where your anger stems from, it is essential to remember the healing power of the breath. Just ten slow, long, deep and gentle breaths may be all that it takes to shift the feeling of anger into something new, and quite possibly something more productive.

    As your blood pressure rises alongside your anger, breathing tends to fasten and tense up. Centering your breath in your diaphragm instead of the shallow breath locked in your throat can be helpful in bringing calmness and perspective to any relational upheaval. 

    Not only will this practice be healthy for your relationship, but also for your body! Taking this step can help reduce high blood pressure and stress while increasing stamina.
  4. Accept Your Anger, Claim Your Space - Anger is often viewed as a negative emotion. However, if we are stuck in a pattern of getting angry and then shaming ourselves (or receiving shame from others) about our anger, then the pattern is likely to continue. 

    There are many times when you will be justified in your anger, especially if you have been treated unfairly. In many ways, it's more worrisome when someone is unable to stand up for themselves against injustices. So love your anger! What's most important is defining the boundary for when anger gets out of hand and hurts oneself or others, rather than serving a purpose to enact change or defend one's rights. 

    With time, you will begin to understand the difference between assertion and aggression, standing up for yourself versus attacking others. And for the times when it's challenging to see clearly, the best advice might be to simply remove yourself from the situation that sparked the anger. Taking a step back reduces the chances of bringing out out an uncontrolled or unreasonable reaction. By claiming your own space, you're doing a great service to yourself and your lover.
  5. Understanding Catharsis vs. Creativity - Some claim that unleashing one's anger through an act of catharsis is a healthy and safe method of coping. However, acting out or viewing aggressive content is known to increase anger as well as the risk of cardiovascular problems.

    Alternatively, one of the most mature and substantive methods of dealing with anger is through unleashing your creative spirit! One of my favorite ways to understand anger is through writing. Just the other day I got in a heated argument with my housemate, so I decided to ride my bike (physical exercise) to my favorite spot by the beach (removing myself from the situation), notebook in hand. I ended up gaining a deeper understanding of my own reaction to the situation by writing, and was able to talk it through with my housemate the next day. You might even choose to maintain a daily journal as an effort to ground your emotions within a consistent structure.

    Another alternative to catharsis is to embrace music and dance! Whether you choose to dance to your favorite indie artist in your room, or mosh to some heavy metal for fun, choosing this route guarantees you the space you need to center yourself while also providing an outlet for physical exercise. 

It's important to remember that anger, while not often productive in itself, can be channeled into wholesome outlets that will make you feel alive. Remember that anger is an expression of your fiery passion, your zest for life, and your drive for creation and motivation. Seeking solutions as opposed to confrontations can lead to a sense of understanding, forgiveness, and empathy, which is the true basis of a healthy relationship. 

If all else fails, we recommend that you seek services with a mental health professional at the San Francisco Marriage and Couples Center. We'd be more than glad to help you and your loved one navigate the challenges of coping with anger in your relationship.

Greg Tilden, AMFT, is an admin coordinator st SF Marriage and Couples Center and 2018 graduate of the California Institute of Integral Studies. As a person who is passionate about holding space for people to find their own inner tools for wellness and self-development, he contributes his work to SFMCC and Amador Institute, Inc. Greg envisions the process of therapy a fun, co-creative & curious endeavor. In his spare time, he enjoys astrology, tarot, creating and appreciating music & art, and exploring nature. 

Greg Tilden, AMFT, is an admin coordinator st SF Marriage and Couples Center and 2018 graduate of the California Institute of Integral Studies. As a person who is passionate about holding space for people to find their own inner tools for wellness and self-development, he contributes his work to SFMCC and Amador Institute, Inc. Greg envisions the process of therapy a fun, co-creative & curious endeavor. In his spare time, he enjoys astrology, tarot, creating and appreciating music & art, and exploring nature. 



Beyond The Honeymoon Phase: Cultivating Passion in Enduring Relationships

Beyond The Honeymoon Phase: Cultivating Passion in Enduring Relationships

            At some point in most of our lives, we fall in love. Whether we come crashing into love with a storm of fireworks, or if it develops more subtly over time, it's hard to mistake that sensation of love. We are fueled by passion, sexual connection, shared interests and the discovery of each others' mind, heart, body & soul.

            Oftentimes, it can be challenging for couples to carry this enormous energy forward past what we commonly refer to as the "honeymoon phase." When the honeymoon phase is over, the "highs" of love may dissipate as we gain footing in our worldly lives. The question remains as to whether we take the giant step to carry forward in this relationship, or if we let go.

            Clinical Psychologist Randi Gunther, PhD. observes that there are certain patterns to watch out for early on in a relationship, that if they are attended to, can produce a more fruitful, long-lasting relationship on our quest for "the one."

1.   How to Heal from Missed Connections: Early on in a relationship, we often find ourselves with our senses tuned more finely to the needs of our partner than our own. However, as we progress into the third or fourth month of a relationship, we may not have the same urgency we once did in connecting with our partner. Seeing as new lovers often hold back complaints with each other, these missed connections can go unnoticed without effective communication strategies.

Gunther suggests that we remain open to discussing these missed connections with each other; whether one partner is preoccupied by work or a family obligation, or even something more serious, naming these missed connections and how they affect oneself can be a crucial key in preventing resentment and hurt from boiling beneath the surface. Be patient and understanding with your lover, but remember to name your own needs as well!

2.   How to Navigate Faultfinding: One of the most toxic features of any relationship arises when gentle criticisms morph into bitter blame and irritation. At the same time, it's important that we name what's bothering us in a relationship, because a healthy, heart-centered challenge can be a powerful tool for growth, individually and in response to our partners.

We may often have unrealistic ideals about our new relationship being a savior from the troubles of our past relationships. If a lover is speaking negatively about prior relationships, we gain a vital clue as to what hurt our partner in the past. However, it's important that any discussions between partners about irritating moods or behavior patterns comes from a place of compassion and authenticity, not resentment and unreachable expectations.

3.   "Ghosting" Vs. Titration, or How To Hold Spaciousness in a Relationship: When loving relationships begin, it can be hard to distance ourselves from the connection we have with our partner. The phrase "head over heels" speaks of how far we're often willing to go to be near our partner.

Yet over time, we may find our partner disappearing from our line of communication unexpectedly. We ourselves might pull away, whether that comes from an insecurity, a period of doubt, or a lack of trust. Things might feel off when these disappearing behaviors are so dissimilar to the ecstatic sparks of early love.

In this scenario as well, we run into the healing power of honesty & open communication; a gentle nudge to check in with our partner about this distancing. Partners who have no secrets to hide are often ready and willing to own up to the change, and address any emotional ramifications it may have caused.

It's important to remember that separation is often natural and necessary after being deeply intimate with a partner for an amount of time. If we're swimming in a pool, it's useful to get out now and then so we don't turn into raisins. The same can be said about relationships, and I refer to this as the allowing of titration, or breathing room. Momentary disconnects may even strengthen a bond of love, because it speaks to the respect of our partner as an individual. Honest communication is key! (Are you noticing a theme here?)

4.   How to Develop Patience in a Worthy Relationship: At the beginning of a new relationship, patience often appears infinite for both parties, and it can be hard to see the flaws in our significant other. Over time, we may experience more reactiveness or defensiveness with our partner, which is completely normal by itself. The key is to monitor our own reactiveness in heated moments.

Sometimes these quick bursts of impatience build gradually, and sometimes they appear out of nowhere. When this arises in your relationship, it can be a sign that emotional resiliency is waning. Once partners are able to recognize this and name it, profound healing can occur. These sort of relational challenges are an excellent reason to seek individual or couples counseling, as one's reactiveness may link to early childhood trauma that is being stirred by the partner.

Together, the search for the underlying cause of a lack of patience in a relationship can be an insightful and healing journey. By facing these problems with open eyes and an open heart, we may allow ourselves to fall in love more deeply.

5.   Managing Decreased Energy: New lovers often experience a grand and powerful energy together. This energy stirs physical passion and chemistry, and it makes an impact on the environment around it as well!

Over time, as lovers become more secure with each other, they may being to "know what to expect" from their partner, thereby lessening the sense of discovery that leads to passionate energy. It's fantastic to feel secure in a partnership, but it's also important to cultivate a genuine interest in the ever-changing lives of our partner.

Gunther writes, "When partners become aware that their relationship is losing energy, they must reevaluate why that is happening. Is it truly a lack of interest, or perhaps even too much security? Is there the possibility that one or the other partner is now giving the best of themselves elsewhere, content to use the relationship more to just refuel?" Once you begin to ask yourselves these challenging questions, a door opens to deeper satisfaction in the relationship.

6.   Healing from Loss of Affection: Warmth and affection are two of the most powerful factors in sustaining a love relationship. While this magic may run rampant in the early stages of a relationship, a struggling relationship may show warning sines of affection waning. This could manifest as a decreased sex drive, less eye contact, and emotional distancing.

What's most important here is to step back from the temptation to respond with frustration, anger, or blame. The felt sense of rejection can be quite painful, and responses such as these only serve to push one's partner further away.

If you are experiencing decreased affection in a relationship, it may be time to check in with yourself and your needs. A gentle re-invitation to intimacy may be all that is needed to bridge the gap. Fundamentally, as long as these challenges are met without blame, shaming, or anger, the wounds can heal.


            After the initial joys of the honeymoon phase transform into something more stable, sober, and enduring, it's crucial to keep an open line of communication between partners. It's always worth re-assessing your own values if you genuinely feel that the relationship is not going to work out. Ending a relationship before resentment begins to boil can be one of the greatest gifts to yourself and your partner.

            However, if you decide to stick it through, remember to be patient both with your partner and yourself. Expect challenges, annoyances, and quibbles, but remember your own powerful inner tool of open communication and honesty. Through being willing to discuss problems and own up to your own challenges in a relationship, you can move forward with your partner from a place of integrity and wholesome love.

Greg Tilden, AMFT, is an intake coordinator at The SF Marriage and Couples Center and 2018 graduate of the California Institute of Integral Studies. As a person who is passionate about holding space for people to find their own inner tools for wellness and self-development, he contributes his work to SFMCC and Amador Institute, Inc. Greg envisions the process of therapy a fun, co-creative & curious endeavor. In his spare time, he enjoys astrology, tarot, creating and appreciating music & art, and exploring nature. 

Greg Tilden, AMFT, is an intake coordinator at The SF Marriage and Couples Center and 2018 graduate of the California Institute of Integral Studies. As a person who is passionate about holding space for people to find their own inner tools for wellness and self-development, he contributes his work to SFMCC and Amador Institute, Inc. Greg envisions the process of therapy a fun, co-creative & curious endeavor. In his spare time, he enjoys astrology, tarot, creating and appreciating music & art, and exploring nature. 




Constantly Fighting with Your Partner?


Constantly Fighting With Your Partner?


Do you and your partner have a hard time communicating? Do simple conversations seem to end up in an argument? Do you find yourself choosing not to talk at all just to prevent conflict? Have you lost hope or doubt that you will ever be able to have productive and meaningful conversations with your partner again?


First of all, you’re not alone. This dynamic, as frustrating as it is, is not uncommon. Many couples get to a point where they experience this same kind of distance and volatility in their relationship. And yes, it is completely and utterly maddening, not to mention exhausting. Other feelings may also come up such as anger, sadness, powerlessness, and hopelessness.


You may have judgment toward yourself or your partner. You may fear for the future of your relationship. You may feel a sense of guilt that your constant fighting is impacting the kids and other members of the family.


And yet, you still can’t seem to get out of this cycle.




In order to understand it, you have to look past the content of the fights, past the words to see what’s really happening. What is going on underneath? This isn’t an easy task and this is one way therapy can help.


Therapy can help you see that what is actually happening between you and your partner (and what you are communicating to each other however unsuccessfully) is a reflection of unmet emotional needs.


When an emotional need is not met, we become angry, sad, defensive. We may feel alone, hurt and abandoned and react in a way that is really just us trying to protect ourselves from further hurt. However, the way we enact this protectiveness is not necessarily productive. Our self-protection takes the form of minimizing our partner, lashing out, isolating ourselves, using substances, numbing, holding on to every past offense and almost expecting to be hurt or disappointed so we’re not caught off guard, so we’re not stung by the surprise of being hurt, so we’re “prepared.” We don’t trust our partner not to hurt us again, so we put a wall up.


TRUST has been broken.


To make matters worse, our partners don’t always see the hurt underneath our protective mechanisms. All they see is the minimizing, the lashing out, the isolating, the substance use, etc. and naturally, they have their own reaction and urge to protect themselves. Their reaction may take the form of distancing, lashing back, shutting down, micromanaging, bringing up the past, etc. making it hard for us to see that, like us, there is also hurt and vulnerability underneath these behaviors, so instead of responding to their hurt from a compassionate place, we react to their behavior. This time we might yell louder, criticize, blame and so on and so forth.


If this sounds familiar, it is very likely


You and your partner are caught in a cycle.


Your ways of protecting yourselves are triggering each other. This cycle gets played out over and over maybe with different conversations or maybe with the same conversation. Somehow, without warning, you find yourselves in it again and again.


Many of us don’t realize this is what’s happening. We can’t see past our intense emotions. We’re preoccupied with who’s right and who’s wrong, so focused on defending and justifying ourselves not realizing we are only exacerbating the disconnection and drifting further and further apart.


So how do we stop this cycle?


First, we need to understand there are other factors at play. For instance, one reason we don’t just communicate our emotional needs to our partner is simply that many of us don’t know how. We’re not well-versed in emotions and have not developed the language and skill to name our vulnerability. This is another way therapy can help – by developing your emotional vocabulary and teaching you how to communicate in an honest, genuine, sensitive and vulnerable way. This may be really uncomfortable at first, but with the support of a therapist/ally, it can get easier over time.


And of course, the other reason we don’t just communicate our emotional needs is because many times we don’t know what those are. There are so many different feelings muddied together, it can be difficult to sort out all the nuanced emotions.


Part of the work is getting to know yourself.


Therapy can help you develop the self-awareness and curiosity to sort out what’s going on for you and help you discover:

·      what triggers you

·      what your protective mechanisms look like

·      what behaviors you exhibit that trigger your partner

·      how you behave when stressed

·      how you behave when you’ve had ample self-care

·      what connection looks like to you

·      when you feel most vulnerable.


Understanding yourself on this level is necessary for the relationship. It can provide clarity for both you and your partner. It can help you soften and have compassion toward each other.


Of course, self-awareness is especially hard in the heat of an argument. Things are happening so fast. In a matter of seconds, a simple conversation about what’s for dinner explodes into a shouting match and unending laundry list of every offense to date. This is why it’s so important to slow down.




Practice the Pause.


Pausing allows us the space and time to not say the mean thing we were about to say just then. It allows us to actually think about how to be different in this moment and respond from a conscious place instead of reacting from a triggered place. It gives us the opportunity to remember our partner’s triggers and be sensitive to them.

Monica Ramil, MA, AMFT  is a therapist at SF Marriage and Couples Center. Monica specializes in couples therapy and marriage counseling. 

Monica Ramil, MA, AMFT is a therapist at SF Marriage and Couples Center. Monica specializes in couples therapy and marriage counseling. 


When we respond in a conscious way and share our vulnerability, it can be easier for our partner to take us in. It can be the difference between their wall/defense coming down ever-so-slightly or shooting right back up. Small successes are key. It is in these successes that we slowly start to heal each other and learn to trust one another again. Acknowledging these successes aloud also helps motivate both partners to keep the momentum going shifting the dynamic over time from maladaptive to a place of connection and closeness.









Four Tips for Improving Communication in Your Relationship


Four Tips for Improving Communication in Your Relationship


Many of the couples I see in my practice struggle with communication or a lack of intimacy and connection. They say that they don’t feel heard by their significant other, that they spend hours arguing without resolving anything, or it feels like they’re just roommates. Engaging in these patterns over the course of years can erode the trust, care and love that was once the foundation of the relationship. Over time, these negative interaction cycles can cause people to have a fixed idea in their mind of who their partner is. She’s the critical, demanding wife or he’s the neglectful, controlling husband. With each player typecast a certain way, it’s difficult to hear what they’re actually saying because it’s being filtered through a distorted lens. When the message intended to be sent by the speaker, isn’t the same as the message heard by the listener, communication breaks down.


Here are 5 tips to improve communication and connection in your relationship.


1.     Let your partner know what you’re thinking and feeling


Sounds obvious right? But couples often find that they keep more vulnerable thoughts and feelings to themselves out of fear that they could hurt their partner or the relationship. It’s easy to get comfortable with the status quo in a long-term relationship or marriage. The relationship operates on auto-pilot and the things your partner does that bother you are silently tolerated because bringing it up feels petty or you worry that it can turn into an argument. The truth is that disclosing vulnerable thoughts and feelings to your partner, even if it means risking that security, is what builds intimacy and a deeper connection. When you keep things to yourself to keep the peace, relationships become stale. Conflict, done in a healthy way, can keep the passion alive because it means that people are revealing their true selves to their intimate partner.  


2.     Edit out negative thoughts and verbal exchanges that are not constructive


Let’s say that your husband consistently comes home late from work and doesn’t call to let you know. This makes you angry and you think that he is selfish for doing this. That doesn’t mean calling him selfish is good communication because that’s what you’re thinking in the moment. Unbridled self-expression can be destructive to relationships as well.


A more productive way to communicate how you’re feeling is to use an I-statement which are statements that begin with the word “I” that describe how you feel or what you need or desire. Instead of saying “You’re so selfish for coming home late again and not calling,” you can say, “When you come home late and don’t call, I feel frustrated because I end up having to take care of the kids by myself and I feel alone. I need you to call me if you’re going to be late.” It’s also important to keep the conversation to one topic and avoid the temptation to bring up every instance in the past where you thought he was selfish.  


3.     Be an active listener  


If you’re the listener or on the receiving end of these statements, your natural inclination might be to become defensive. However, that is most likely going to make your partner feel unheard and will escalate the argument. Instead, be an active listener. Demonstrate to your partner that you heard what they said by paraphrasing back to them what they said. You can start this by saying, “What I heard you say is…” Try not to add in any of your own perspective or interpretation at this time. Let the focus be entirely on listening to your partner.  


4.     Validate your partner


Validating your partner means communicating to them that what they are thinking or feeling makes sense to you. It doesn’t mean that you have to agree 100% with what they are saying. You might only be able to validate a part of what they are saying. For example “It makes sense to me that you would feel alone when I don’t call and you take care of the kids by yourself. I’ll make more of an effort to call you when I’m going to be late.”


When finished, thank your partner for listening and ask them if they would like to reply. If so, reverse roles and one person will be the listener and the other will be the speaker.  


Having a structured conversation like this might feel challenging, especially in the heat of the moment or when you’re already feeling upset. Using these tools takes practice and in the beginning, it can be helpful to try using them in a neutral setting such as a couples therapist’s office, so there’s a third party who can facilitate. If you’d like to find out more about how I can help you improve communication in your relationship, please get in touch today.   




Sharing the Play by Play to Build Intimacy

Using the ‘Play by Play’ of our Minds to Build Intimacy



Couples often come to counseling feeling distant and wanting connection. They want to feel closer to their partner but don’t know how.  Sometimes there is a real sense of loss.  The closeness or emotional intimacy that used to be so accessible has disappeared.  There can be a fear that you’ll never recover it and that it is gone forever.


There is a lot that we experience in every moment.  There are thoughts, feelings, sensations, memories, worries and fears that we’re taught to hide.  Sometimes we get so good at this that we are even unsure ourselves of what is going on.  It can take really slowing down and getting curious about what is coming up for us, and then feeling safe enough to share it with another person.   Sharing can be hard if we are afraid of being judged, or hurting someone.  We fear that if we share what is true it will create more distance, the opposite of what we want.    


I often tell couples that building intimacy by sharing what is vulnerable can seem counter intuitive, and the way to connection is to share what I call a “play by play” of the mind.  These are the things that we usually keep to ourselves.  For example you come home and want to connect to your partner and they are in the middle of reading.  You want them to notice that you have a want for connection without saying anything.  They don’t notice.  It’s easy to assume that this means they don’t want to connect.  You may feel rejected and either lash out or withdraw creating distance between you and your partner. 


Sharing the ‘play by play’ means first turning towards yourself and recognizing both the want that you had and the feeling of rejection, and soothing this unmet need.  When there is space to talk to your partner, you can share the experience you had without blame.  Sharing what is vulnerable and authentic gives our partner an opening into how we operate and can create a space of compassion and empathy between you.

This is an art that takes practice.  Couple’s counseling can be a safe space to practice this vulnerable sharing.  I draw from the work of Marshall Rosenberg’s ‘Non Violent Communication’ to provide the vocabulary to express both the feelings and unmet needs. These tools help couples navigate through what could get in the way of intimacy.


Daniella Beznicki, MFT is a couples therapist in San Francisco at The San Francisco Marriage and Couples Center.

Daniella Beznicki, MFT is a couples therapist in San Francisco at The San Francisco Marriage and Couples Center.

This is an art that takes practice.  Couple’s counseling can be a safe space to practice this vulnerable sharing.  I draw from the work of Marshall Rosenberg’s ‘Non Violent Communication’ to provide the vocabulary to express both the feelings and unmet needs. These tools help couples navigate through what could get in the way of intimacy.



Getting out of Repetitious Communication: How to understand your partner without agreeing with them


Getting out of Repetitious Communication

Many theories of couples counseling have something in common; a structured format for communication. This is something that can be learned and practiced on your own, and it helps to fine tune the details with the support of a therapist.

Why is this helpful? Because it slows the process down from escalating out of control, and it gives the speaker a more complete sense of feeling heard. Do you ever feel like you or your partner sound like a broken record? This may because you or they don’t have enough confidence that their words are getting through to their partner.

Reflective listening is a powerful tool for couples. It involves reflecting back what you heard your partner say before responding with your own point. Once your partner knows you heard and understand what they said, they are then able to open themselves up more to listen to what you have to say.

You can understand your partner without necessarily agreeing with them! This is a key point because if you strongly disagree with your partner, you wouldn’t want to give the impression that you agree. But you can still acknowledge that they have their own viewpoint, and acknowledge what that viewpoint is. This goes a long way towards lowering their defenses.

Say, for example, you often leave the cap off of the toothpaste. In your mind, you’re just going to use it again tomorrow so why does it matter? Your partner asks you to put the cap on after every use, because she fears bacteria. If you respond with, “No one’s ever died from their toothpaste,” soon you’re off to the races arguing about germs and the original issue gets lost.

So what does reflective listening look like? Imagine how the conversation might go differently if you responded with, “So what you’re saying is that you’d like me to put the cap back on each time, because you’re afraid of getting germs. Do I have that right?”

Once you reflect back what you hear, there’s still room for you to express your own points. Ask for your partner to reflect back to you what they heard, as well. You might be surprised by how good it feels to receive!

Try this the next time you interact with your partner. It’s better to practice on low-stakes issues before tackling the highly charged issues.  Once you’ve practiced a few times, you’re ready to integrate this tool into your home life and enjoy a more supportive way of communicating!

Olivia Stadler, MFT intern is a clinician at The SF Marriage and Couples Center. Olivia offers sliding scale therapy for couples and individuals. 

Olivia Stadler, MFT intern is a clinician at The SF Marriage and Couples Center. Olivia offers sliding scale therapy for couples and individuals. 

Try this the next time you interact with your partner. It’s better to practice on low-stakes issues before tackling the highly charged issues.  Once you’ve practiced a few times, you’re ready to integrate this tool into your home life and enjoy a more supportive way of communicating!



Don't Cross That Line: Setting Boundaries with Someone You Love?


Don’t cross that line!?

The idea of setting boundaries with someone you love might seem mysterious, frightening, or even counter-intuitive. Why would you want to set a boundary with someone you’re close to? Don’t you want the “opposite”…openness, trust and flexibility? What is a boundary? Isn’t a boundary just a “new age” term for a wall?


Walls prohibit connection

Walls can stop the flow of communication and connection between two or more people. Very little passes in or out. Walls often promote difference, mistrust, and isolation. Walls are divisive…”bad feelings” are outside. The “good feelings” are inside. Walls are an unconscious and convenient way for us to expel our fears into a mythical “someone else.” You might feel better thinking all the danger is somewhere outside you. More likely, this fantasy leaves you feeling lonely, isolated, and disconnected. You were trying to protect yourself…but something went wrong.


What kind of wall am I talking about here?

“He’s late again. He told me he’d be on time to pick me up.  Here I’ve been waiting in the cold for 30 minutes. I must not matter to him. Maybe he doesn’t really love me. Or he doesn’t respect my time. I’m going to give him the silent treatment in the car. Punish him. Make him feel badly.”


Seems like you have every right to feel angry. You don’t feel respected or cared for. He’s doing something that triggers a feeling of not being valued. So right there, there’s a great deal of valuable information that needs to be processed and communicated, but instead, a wall goes up.


It might feel uncomfortable or even impossible to let someone know we are angry, feel dismissed, or that more vulnerable feelings are being evoked. So instead, you protect yourself with a wall. He’s wrong--he’s bad. You’re right--you’re good. When the wall goes up, though, communication stops. Feelings aren’t expressed or shared. No one knows what happened, but everyone senses something went badly. No one feels good. With a wall up, connection is broken. No one knows what happened…and that won’t likely change.


Boundaries promote connection

Boundaries are permeable. Information and feelings flow through…in ways that you control, limit, and are comfortable with. Boundaries teach others how you want to be treated. They are helpful to those around you…they can understand, and give you, what you want. Boundaries allow others to engage with you in a meaningful and connecting way. Boundaries bring you closer, and allow others to get closer to you in ways that feel comfortable, understandable, and nurturing.


What would a boundary sound like in the example above?

“He’s late again…I must not matter to him. Maybe he doesn’t really love me… This is going be awkward…but he needs to know this is a boundary for me. He needs to know that being on time is important to me. I care about him and us. I also care about my needs and my time. I’m going to ask him how we can create a commitment to each other that respects both our needs.”


It’s a substantially different thought process. There’s less division and more consideration for your feelings, wants, and desires. The valuable information, how you feel and what you want, can be communicated. And you invite input and create space for what’s going on for your partner. Feelings are expressed or shared. Limits are set in a way that invites engagement. You don’t want to be kept waiting—you DO want to feel closer to your partner because you care. Your partner knows what’s going on for you, what you want, and can begin to understand if and how he can provide that to you. Most likely…he wants you to be happy and loved. If he only knew what you really wanted.


My favorite boundary of all

“No, thank you.” It’s simple. Direct. Effective. It doesn’t need much else. In fact, the more that follows it, the weaker the boundary becomes. The more people want to negotiate your answer. Consider the following two invitations, from a co-worker that you’re not interested in spending time with.


Wanna grab a drink after work? “No, thanks. I appreciate the offer.”


Wanna grab a drink after work? “No, thanks. I’ve got to do laundry tonight, and I haven’t called my mother in three weeks, so I’m feeling guilty. And I don’t like going out on work days.”

In the first example, there’s not too much to say after that. It’s kind. Considerate. And most of all, considerate of your wants and needs. It also communicates that you recognize offering is sometimes risky and vulnerable.

In the second example, there’s a lot of “tap dancing.” The communication is confusing. The door is left open. Would you want to go on a non-work night?


What’s next

 Learning to set boundaries, for some people, is uncomfortable and new. Practice. Perfection is not a goal. Ask your friends how they set boundaries. You might begin to see that some friends do and others don’t. Notice how you experience them. Practice with a close, significant other and invite feedback. (Let them know you’re practicing ahead of time. It can decrease some of the performance anxiety.) How was it for them? What did they hear and feel? And, importantly, how did you feel afterward? I have discovered that setting boundaries, when done with compassionate and care, connects me to others—I want to be with. Sounds good to me!





So.. What Brings You To Couples' Therapy?



So... What brings you to Couples' Therapy?


As simple as this question sounds, many couples come to therapy without a clear sense of what they want, or, if they've been fighting a lot, without the faith that their conflicts or problems can be resolved. They may come too angry or discouraged to talk openly about what they feel and want. Other couples may be so resentful, they focus on what they want their partner to change, instead of what they actually want for their relationship. Sometimes a couple has different perspectives about what they need, or may disagree about the goals of therapy. If you are considering couples' therapy, you may discover that your goals for therapy are actually much different than you expected.

Here are a few questions to help you gain clarity about your goals for Couples’ Therapy:


1) Are you committed to being in this relationship?

Do you feel committed to your relationship and are you interested, motivated or willing to work things out? Do you feel checked out as if you have one foot out the door? Be honest with yourself. Even if you’re hurting or have lost confidence in your relationship, you may find you are open to working through these things with your partner. You may find a sense of renewed closeness and optimism as you work together to address your difficulties or conflicts.  On the other hand, you may feel that your relationship cannot be repaired. If so, couples’ therapy can support you to split amicably. Whatever your situation, check in with yourself about your willingness to commit.


2) What would you like your partner to understand? 

Sometimes we repeat the same request over and over to our partner and it seems they still don't get it. Maybe you've been trying to tell them how leaving their dishes in the sink drives you crazy. Maybe you've been dropping hint after hint that you want or need more help with the kids. Whatever it is, it's likely you want them to empathize with you and really understand your feelings. This is reasonable to want from your partner. What would be really helpful is for you to also understand your own underlying feelings. Let's take the first example above. Yes, the dishes drive you crazy...but what's underneath that? Do you feel unappreciated? Taken advantage of? Neglected? Does it impact how loving you feel toward your partner? Reflecting on these questions can help you figure out your goals for therapy and help you communicate these goals with your partner.


What do you need to repair past offenses or infidelity?

Maybe you need a verbal commitment from your partner assuring you they will do whatever it takes to regain your trust. Maybe you want to know that your partner will be truly open to hearing you out and learning more about what you have experienced. Having a sense of what you need can be very helpful for both you and your partner. It can give you self-awareness and empowerment while helping you clarify what you need to reconcile. You may also find that your relationship can not be salvaged. This is okay, too. There is clarity in this. Understanding and communicating your readiness or openness to repair can be very empowering.


3) What are you willing to change about yourself?

This one might be triggering for some. "Why do I need to change? She's the one that messed up!" While I understand the conviction, unfortunately, this attitude is not likely to get you the results you want. Whether or not we want to admit it, relationships are about compromise. In order to get, you must also give. Which of your partner's behaviors do you want to see more/less of? What do you think you could do to support these changes? This might mean biting your tongue when you’re upset because you tend to say hurtful things you don’t mean or this could mean being more vocally appreciative of your partner. In what ways are you willing to stretch yourself? What efforts are you willing to put forth in order to have the kind of relationship you want?

Monica Ramil, MFT intern is a therapist at The SF Marriage and Couples Center.  Monica provides sliding scale therapy to individuals and couples. 

Monica Ramil, MFT intern is a therapist at The SF Marriage and Couples Center.  Monica provides sliding scale therapy to individuals and couples. 






Re-Writing the Narrative of Happily Ever After


Re-Writing the Narrative of Happily Ever After

Our culture—filled with online dating and notions of love at first sight—is extremely excited by, even possibly obsessed, by the idea of love. However, these stories of love tend to disproportionately highlight the beginning of love, when it’s exciting and seems that nothing could go wrong and the rest is easeful history.

From my early days of watching Snow White and Beauty and the Beast, I am all too familiar with the narrative of living happily ever after. In fact, I used to believe it was my given right as the princess and protagonist of my own fairytale, that I meet a charming prince or princess and effortlessly live happily ever after. Sadly, I have seen this happily-ever-after-myth—the standard that I find many of us (perhaps even unconsciously) hold our relationships to—gets in the way of doing the work for the rewarding payoff of long-term love. The idea that true love should be effortless has, in my opinion, led to many premature unions and premature separations.

This widely preached and broadly held notion of love, combined with the seemingly endless supply of potential partners found at the swipe of a finger make for many a relationship casualty.

Interestingly, love has only recently become the sole and paramount reason for unions in the Western world. In fact, if we look back at history (or at other cultures), marriage and lifelong partnership were not determined around love and emotion, but rather around reasons such as land, joining families, politics. I am not purporting that these reasons were any more reasonable than our norm today, but simply hope to point out that love has recently made it to the top in our society, without us truly understanding what that means.

What is a prince(ss) to do?

First, I think it is our duty to re-write the narrative of love and not let our love stories end at the beginning, but daringly continue in the uncharted waters of long-term partnership. This is not to say that long-term love itself is a myth, but rather, it may look different than what we have been taught to think.

Secondly, doing away with the hope for perfection is paramount. With two (or more) people coming together—bringing their disparate hopes, fears and attachment styles to a relationship—there are bound to be disagreements, hurt feelings, and a great need to seek to understand our partners and likewise feel that we are understood. I find that many relationships are filled with projection around what we think, hope and expect the other to be. Those projections result in true selves going unseen.

After the honeymoon phase and after the rose-colored glasses (of projection) come off that we are faced with a real person, full of flaws and insecurities—sometimes much like our own. If a longer-term relationship is what we are after (and it often is) this is our chance to work a little harder to mold our relationship into what we want, rather than chasing a fantasy. How might we do this?

Bringing awareness to the ways we have incorporated the myth of happily-ever-after into our lives is an important step in unveiling the subtle ways we promote it in our beliefs systems and behaviors. In this vein, checking our assumptions of what we think love is and what we want it to look like for each of us in crucial. Furthermore, discussing these hopes and needs with our partners will likely avoid confusion and unmet expectations down the road. Lastly giving ourselves and our partners permission to be messy in relationship alleviates so much pressure and allows us to bring more of ourselves to the relationship, rather than just the parts of ourselves that are “acceptable,” neat and perfect.

While this may sound like more work, introspection and communication than Sleeping Beauty might have put in, the reward is a true connection with another in all of their vulnerabilities and authenticity and likewise to feel seen for all that we are in our full and true selves. In this way, I find that working on love, and continually putting effort into a relationship can be ever-more rewarding than aiming for perfect love.

In re-writing the narrative of love we can be liberated from the myth of happily-ever-after and therefore do not have to despair when things get rocky in our relationships. Instead, we can see these moments for what they are: part of what is means to love another rather than the devastation of a perfect fairytale. With this line of thinking, we can use these moments of challenge as opportunities for learning, connection, and growth.

Ava Henderson is a therapist at the San Francisco Marriage and Couples Center. Ava provides sliding scale therapy to individuals and couples. 

Ava Henderson is a therapist at the San Francisco Marriage and Couples Center. Ava provides sliding scale therapy to individuals and couples. 



Alone and Holy: Does Not Prepare You for Being in a Relationship


Alone and Holy

I spent many years alone, living by myself, meditating, eating by myself, and walking by myself. I was my own best friend and proud that I was able to gain such internal peace and holiness.

Just when I was ready to celebrate my enlightenment, I began to include others in my life, romantically. “I am Zen now,” I thought, “I am ready to be in a relationship now”. All of those articles that talked about working on yourself before entering into a relationship, all of those articles that talked about becoming your own whole person so that you don’t need anyone to complete you, they all encouraged me to learn to be alone before joining with another.


Well, being alone, as holy as it can get, did not prepare me for being with someone. All of the internal peace within me vanished when I was hungry and my partner and I could not choose a restaurant to eat at. For years I chose what to eat and when to eat and there was no discussion about it with someone else. It was a peaceful process. But now two people were choosing and I didn’t like pizza and I wasn’t even hungry yet. But we had this dinner planned and it was time to eat. Wanting to be peaceful, I sucked it up, kept my complaints inside, and forced the pizza in. And then I felt sick and resented my partner. And so when my partner didn’t want to walk me home that night because he had something planned that he had to run to, I burst.


“I ate a whole pizza for you!”…That’s what I wanted to say. Instead I said, “You can’t even walk me home?!” I felt abandoned and not seen. But I was my own best friend all of these years! Where is that inner best friend to comfort me and hang out with me instead now? I kept telling myself, “I’m complete by myself. I don’t need him to walk me home.” But I wanted him to walk me home and it hurt that he didn’t and my inner best friend could not fill in that night.


After a few incidences like that I realized…I could be alone again and be holy. But I could be even more holy is if I can be with someone, face my dark sides, my selfishness, and my neediness and other “nesses” that I didn’t even know I had inside, and continue to love my partner and myself in the process.

Taking time to get to know yourself is good. But don’t expect that it will prepare you for being in a relationship. Being in the relationship will prepare you for being in that relationship. Also, it’s not always about being holy :)


Elham Farhodi, MFT intern is a therapist at The SF Marriage and Couples Center. She offers sliding scale therapy to couples and individuals who can't afford full fee. 

Elham Farhodi, MFT intern is a therapist at The SF Marriage and Couples Center. She offers sliding scale therapy to couples and individuals who can't afford full fee. 

Taking time to get to know yourself is good. But don’t expect that it will prepare you for being in a relationship. Being in the relationship will prepare you for being in that relationship. Also, it’s not always about being holy :)



Thinking about expanding the family? How to think through this life altering decision


Thinking about Expanding the Family? How to think through this life-altering decision.


The pressure of the “next step” in your relationship can be daunting, especially when that next step is a conversation about whether or not to have children. The desire to have children is not as commonplace as it once was. Research shows a decline in the birth rate overall, and more couples are choosing not to have kids, or having them later on in life. Perhaps the initial desire to postpone parenthood is financially related, but apprehension can also stem from the potential that this addition will strain a romantic relationship.


The noise can be incredibly overwhelming to sift through, and makes it difficult to locate your own feelings amidst the clatter. We can feel pressure consciously through opinions from family, peers, and by biological confines; as well as unconsciously by way of social constructs. Even as society moves away from a “typical” lifestyle, parenthood remains the social default, something couples may feel pressured to choose because the path is culturally expected. Your partner might be going through a parallel experience, but maybe neither of you have felt comfortable enough to share this process with the other. Maybe you are both undecided? Maybe one of you wants multiple children, or no children? Maybe you are just not ready, but know children are somewhere in the future?


Weighing these big decisions in a relationship can be challenging. What do you do when you are at this point, and how do you reach out to one another?


First, self-exploration…

Prior to approaching your partner, I believe self-exploration will be helpful to assess your own feelings and clarity about expanding your family. The importance of this step is that when you are ready to open up, you will be able to approach your partner from an authentic place. To gain a deeper understanding of how to engage your inner-voice, and break through personal defenses does require commitment and courage. This is getting in contact with your desires, fears, and possible hesitations. Personal therapy and mindfulness practices can be great approaches to help guide you. 


Then we can start the conversation

One of the many useful frameworks when having this conversation is to use Rosenberg’s four steps of Nonviolent Communication (NVC). Using this method is an invitation to speak from your authentic self without needing to defend yourself. NVC also gives partners the opportunity to engage in compassionate receiving, learning how to remain grounded and open, so the other feels validation. Let’s take a closer look at the steps.


Step 1: Observations without evaluations

            Think about this step as a way to open up the conversation, and explore the thoughts that each of you have about expanding the family. You are not going to come away with any definitive answers, but more that you desire to unfold the topic through your own observations, without introducing any judgment or evaluation.



Step 2: Feelings – Distinguishing feelings from thoughts

            We tend to think about our feelings by way of our thoughts, and that can be distracting for partners to connect with. This is the time for you to express your feelings that surfaced when you did self-exploration, focusing on words that describe your inner experience rather than words that describe your interpretations, thoughts, and assessments. How are you feeling about starting a family? Get deeper and share these words. Allowing your vulnerable side to be present often helps soften and deepen the contact.   


Step 3: Needs– Acknowledgement of our needs

            Now that you have shared your feelings, you can go an additional step and speak to your needs that are behind these feelings. These are our deepest and most important requirements. They can be as simple as a need for shelter or food, and as complex as desiring a sense of community. In relation to this conversation, your need could be that you want to be a parent. Another need could be to have equality in the partnership prior to making any decisions. If we don’t value our needs than our partners will not be able to respond to them.


Step 4: Requests – Being clear about what you want

            You have had a chance to open up the dialogue, share your feelings, and speak to your needs, now we are at the place of making a request. Knowing your objective before you request will be important. In this situation, you can request a response to what you have shared, such as a reflection. You can even ask for check-ins about this topic every week. When we are able to express a clear request, we raise the likelihood that the person listening to us will experience choice in their response. This choice will make a request very different from a demand, and your partner will be more available to the idea.


Keep in mind that your partner could be going through their own process, and this discussion will go back and forth as someone initiating, while the other receives. Opening up a conversation like this will be an evolving process; for very few couples, is this a one-time exchange. Be willing to engage in dialogue, and focus on exploring and listening versus testing and judging.


Deepening the connection

Learning how to work through difficult conversations can be life-altering for your relationship. Couples counseling is a space that allows you to learn how to engage in new ways of communication, such as NVC. Within the space, couples develop tools to shift from places of crisis to places of positive management. As you continue this journey with your partner, remember this: when we are able to build connection through challenging conversations, we then have greater latitude for creativity and exploration to get deeper, and can build loving and lasting relationships. 

Smitha Gandra, MFT intern is a therapist at the SF Marriage and Couples Center.  She offers sliding scale therapy to individuals and couples. 

Smitha Gandra, MFT intern is a therapist at the SF Marriage and Couples Center.  She offers sliding scale therapy to individuals and couples. 









Love and Money Part 2: Money Talks


Love and Money Part 2: Money Talks

People say “money talks” to describe the power of money to persuade, to control an argument or end it. In this blog I want to explore how to communicate effectively about money, and its power in romantic relationships. I think it is important to this discussion to acknowledge the inflated importance money has come to have in our society (here and here are articles about the way greed is ruining us and our planet). Romantic relationships are perhaps the area of life in which money’s dominance should be most questioned. However, the might that money holds in the world outside our personal relationships ensures that it “talks” loudly in even our most intimate relationships where one might hope emotional labor and emotional intelligence might hold more sway.  I will outline below how to navigate talking about money in relationships.

Most of this will be about preparation and less about the actual meat of the conversation. Because money is equated with power, the topic could not be more loaded for each of us. Nothing is more explosive than love and money in combination. Love brings up our deepest, tenderest needs for closeness and fears of rejection and money can stir feelings of ruthlessness, powerlessness and/or suspicion. Therefore, most of having talks about money is about examining all of the charges it holds for us in relationships. If we can dismantle this internal field of landmines, we can get so much farther. If you want more specifics on how to have more open, empathic communication in general, including how to conduct the meaty part of the money conversation check out this blog. I recommend you use the process I described there for all serious money conversations.

            To prepare for dialogues about dollars, chats about cash, spars about spending or any such occasion, I strongly recommend you begin by reflecting on your own lifelong relationship with the material world. And yes, I do mean the whole material world, cause in this case the metaphor matters. Material, Matter, Money - they all etymologically trace to the Mother, some mother or goddess that refers to the archetypal Great Mother, who psychologically relates to our experience of our mother, when she seemed like a goddess, in our infancy. This is why money and infantile power and needs for intimacy are such a sticky wicket. The first “other” we meet in relationship (regardless, of course of their actual gender, which could be anything) sets the tone for us relationally, but also (and less often exposited) sets the tone for how we relate to the material world. So I (and you and you and you) relate to wealth the way I relate to my body, to the earth, to food, etc. If I historically employed dissociative defenses in my relationship with my overwhelming, anxious mother (yeah, maybe I have) then I am also likely to be clumsy/unconsciously self-destructive of my body, careless with money/self-sabotaging and checked out in conversations about money (yeah, ok I am). Similarly, according to your own unique relationship with your first care-giver, you learn how to relate to food, your body, success and money. Do you feel entitled around these things, like a beggar always on the outside, over-fed or undeserving?  These patterns are likely to be pervasive, often unconscious, and they will likely surface in your closest relationships.

            As important as the infant-parent dyadic influences on our developing psyches are, they exist within a societal context of deeper significance and more gravitas. Our class background and brand of social conditioning about money creates our beliefs about what constitutes valid labor, whether or not sharing is a virtue, how money should be spent, passed on, saved etc. These beliefs come with a set of ethics about what is right to do with money. These are bound to come into conflict with the ethics your partner(s) was raised with at some point. Underneath these beliefs are unconscious felt-senses that are compelling and explosive. I have had to face a deep, hungry feeling related to having been raised poor. I have faced it many times in relationship if I feel like a partner’s actions or ways of being threaten my subsistence. We are all built with triggers around money, places where we become irrational. That is why in addition to all of this psychological work it is vital to know as many data points as possible about your actual financial situation. Granted this is not simple and we’ll look at the complexities more in a minute. For now, suffice it to say that facts and numbers help to check us and are informative of how our distortions might be functioning. We must always be especially attuned to the differences between our perceptions and the facts, as these distortions can inform us of other factors in us or in the relationship. Imagine the following example:

            Ari was raised in a lower middle-class family with security around the essentials, but little else. After working very hard to build a restaurant business with no higher education, they partner with Shane, a visual artist, who was raised in much greater wealth with every opportunity and encouragement to succeed. Ari perpetually feels like they work longer hours and harder than Shane, but how can these things be compared? When the couple tracks their hours of work for two weeks, it turns out Shane puts in more hours between studio time, networking with gallery owners and collaborators and coming up with new project ideas. Once this data comes to surface, the reality can be explored. Ari can then perhaps pass through recognition that Shane counting networking brunches and cocktails and sitting in the bathtub ‘getting ideas” goes against his ethical structure for what work looks like. If Ari continues to follow this thread hopefully they can come to separate the resentments they feel from Shane and experience their own sense of loss and appreciation over how hard they have had to work in life. Hopefully, in the process Shane can stay open to understanding the differences and inequalities between them and not get lost in defensiveness about their entitlement. If Shane can stay open, they may be able to help Ari overcome their need to work so hard, and relax into their new level of greater financial security.

            The point is to examine the places where we “feel like” whatever thing – if we feel like our partner spends more frivolously, earns less than they should, doesn’t work as hard, takes our work for granted or anything else that seems to fall in the category of suspicion, judgments or resentments, these feelings are worth examination. Having some data is helpful to the process. It is by no means the end of the conversation. If I feel like I work more than my partner and I earn more money and this is supported by the numbers, so what? That is another matter. If my partner (the lower earner) struggles with a disability or mental health condition, or if they are driven passionately to do things that society simply doesn’t value like teaching, activism or art this may challenge my societally/family conditioned values on meritocracy and sharing resources. This is going to be even more difficult and simultaneously more important if my own success is built on work I don’t truly enjoy or if I feel like I can never achieve perfect enough success myself.

In the U.S., institutional power and privilege structures maintain the relative fixity of social classes while upholding a mythology of individual achievement. This causes most who have not achieved material success to feel like they have failed and those who have garnered luxury to feel like they have earned it. Both the feeling of failure on one end and that of validity/entitlement on the other can exist in spades despite facts to the contrary. If you are partnered with someone who has radically different capacities for what society deems valid forms of labor than you do, you need to be prepared to break down some of the garbage you have been fed about what constitutes valuable labor. Start here, here and here to challenge your assumptions and educate yourself about emotional labor and productivity. This may make the facts feel less important or not at all important. Though I still believe they are of use as a reference point. Once you can acknowledge any discrepancy between incomes, and then explore different levels of ability and opportunity you can approach the whole truth of your situation. Sometimes, we throw up smoke screens to avoid facing these truths because they are really painful. What if the truth is I am trading my labor in the world and the money I make from it for your sexual and emotional labor? Does that mean my sex or my emotions are worth less and I am being used for money? This is the core of valuelessness that lives under a lot of folks’ entitlement to sexual and emotional labor. For all the edifice of success and wealth one may have built, there is some part that is often driven by feelings of deep inadequacy. It is common for this to play out in relationship in the form of projection, where the one who provides the emotional/sexual labor is made to feel worthless, so that the high-earner never has to face those feelings themself.

There are no ready-made answers to solve the issues once these deeper truths are uncovered. But, at least once the core fears and wounding have been uncovered, all parties in the relationship can undertake working with their part. The longer these things stay hidden, buried in either assumptions without facts, or facts without context the more couples spend miring in fights that are not really about whatever matter is supposedly at hand. Though I of course have all my own biases, I will say that I believe in generosity as an extension of love and compassion and I do not believe gifts of money are any grander than generosity with time, listening, sharing spirituality, sexuality, creativity or knowledge. I encourage you all to sincerely and vulnerably acknowledge all your partner brings to your relationship when discussing money. This should be more than lip-service and actually mean your partner is equal and valid in their contributions and respected in decision-making about money. If after all of this talking and thinking together and contextualizing, you still feel your partnership is not fair or right for you, it is your responsibility to work with your partner(s) to either find boundaries around spending/earning that feel acceptable or end the relationship in as kind a way as possible, and that may mean some financial support. We will break-up/divorce questions in the next blog. But, let’s speak here to possible boundaries you might set to maintain and/or restore balance in your relationship. No answers are the “right” ones for every relationship, these are just suggestions you might try. I will explore one option in depth, not because I think it’s better, but because I believe it is the most emotionally loaded. I will then provide resource for implementing different organizational strategies.

Keeping finances separate. This is a boundary easier drawn initially than re-drawn after blending finances. So the simplest advice I can give you is to think very carefully and move slowly toward combining bank accounts and expenses. Many very seriously committed partners never mix money pools these days. Independence works well enough if you have similar incomes/earning capacities. The problems come when those are different, even temporarily. If you have been in love with someone for fifteen years, would you really leave them on their own financially as they struggled through crippling PTSD following an assault, cancer treatment, prolonged unemployment or any of the catastrophic things that can befall us in a lifetime? I hope again here to advocate for compassionate generosity toward our loved ones. I do not encourage anyone to bankrupt themselves to give to others. Boundaries can become very fluid in relationships where money is shared without stated limits. There should be no shame in asking for what you need. There should also be no shame in saying, “Sorry, I really can’t.” Yet, we experience boatloads of shame for both. It can be very hard to face the fact that you are in over your head trying to support someone.

Even if you have been partially or completely supporting a loved one, it is not too late for you to draw boundaries. To be compassionate here I recommend you work with a therapist and/or mediator to help you come up with a plan for the separation of your finances. All parties should feel empowered to speak to their own needs and interests and feel supported to get a fair outcome. I strongly recommend you do not try to have this conversation without outside support. It may be very difficult or impossible to maintain the relationship throughout the process of financially separating. The plan must honor the needs and concerns of the party with less resource. Withdrawing from the work force for even a short period of time has real life consequences on folk’s employability. If you have been supporting someone financially, understand that it is a huge deal for you to remove that resource all of a sudden. Whether you are aiming to continue the relationship with new financial boundaries or end the relationship, please try to work out a transition plan with them. This is much more likely to be satisfactory to both parties with some form of mediation. Perhaps you can agree to support your partner through some form of training for employment, or help to connect them to community resources or both in addition to providing transitional monetary support. I might recommend finding a therapist who has worked narratively, or in another strengths-based modality to help the partner with the least resources connect with their untapped/unclaimed strengths and resources.

Completing a Master’s degree in Transpersonal Psychology at the California Institute of Integral Studies, Alice has learned to combine modern insights in attachment, mindfulness, trauma, gender and sexuality with an auto-didactically accumulated knowledge of Jungian psychology, and a wide variety of mystical and spiritual traditions. They currently practice as an MFT Trainee at the Integral Counseling Center.

Completing a Master’s degree in Transpersonal Psychology at the California Institute of Integral Studies, Alice has learned to combine modern insights in attachment, mindfulness, trauma, gender and sexuality with an auto-didactically accumulated knowledge of Jungian psychology, and a wide variety of mystical and spiritual traditions. They currently practice as an MFT Trainee at the Integral Counseling Center.

            So many other well considered strategies, tips and thoughts are already out there, please read here and here and here for a few ideas. Please look them over with your partner(s) and discuss. Next time we’ll look more closely at how to separate finances in break-ups and divorces.



Love and Money Part 1: Conundrums

Love and Money, Part 1 of 3: Conundrums

            As I have written before, marriage was created as a business transaction to expand influence, solve family conflicts, build empires and amass riches. Long before romantic love was a thing (see Joseph Campbell speak to its origins briefly here), marriage existed as more-or-less a political institution that mediated the merging of estates and granted permission for the creation of an additional resource, children. In fact, the word we use, ‘money,’ can be etymologically traced to Juno, the wife of Zeus. This speaks to the socio-politically lopsided and strangely interdependent nature of love and money. Juno, the wife is money (i.e. a material object, property, coin for trade or use). This article drops some interesting facts about the history of marriage and our long path to greater equality within that institution. Though I am grateful for the information it presents so concisely, I am not sure I believe we are way past inequality and gender roles as the author seems to suggest.

Regardless of whatever degree of equality we have achieved, I still notice a great deal of sensitivity in female (cis and trans) friends and clients when they feel they are being regarded as property or ‘sex objects.’ There is a corresponding sensitivity in men (yep, cis and trans) if they feel they are being used for their money and not valued for their authentic selves. So, I have started with this context to acknowledge that the history of love and money comes with quite a lot of baggage. Again, though I have spoken here of men and women, these same dynamics can show up in queer relationships, especially those entrenched in enacting gender roles or working with dynamics that have historically been gendered, such as breadwinner, or home-maker.

In this blog I will explore some of the common love and money troubles and tangles in relationships. In the next blog I will suggest specific communication strategies for money talks (here’s a refresher on some good communication basics). Finally, in a third blog I will approach topics around meaningfully sorting out money matters in break-ups and divorces. The history of women having been property and men having been a meal ticket figures saliently into almost all intersections of love and money, so I will try not to refer to it too often, as long as you can promise to keep it in mind and not underestimatehistory’s influence on your current situation. The intergenerational transmission of memories is such a thoroughly researched thing at this point, I found too many articles to know what to tag here. If you are curious just do a search. Suffice it to say, we all have ties to the past that live in us still and seek healing.


Love & Money Conundrum No.1: Different Socio-Economic Class Backgrounds. My partner and I are from fairly different economic backgrounds. I grew up poor with high school graduate parents. She was raised in an upper-middle class family in which both parents had doctoral degrees. This has been perhaps the most elusive-to-describe, and yet ever-present difference between us. Through this relationship and many conversations across socio-economic differences in groups, I have learned some of the primary ways class difference appears in relationships. Because we all relate differently to our foundations (some adhere, some rebel, most do both in complex ways), I am going to try to name the core feelings that seem to be imparted by different experiences of class privilege or lack thereof. When I give examples, just know there are lots of other ways those could look, but notice the core feelings motivating the expression, as these feelings are what we all must learn to attend to in ourselves. I will also be referring to “poor” and “wealthy” people. Yes, of course there are folks in the middle, but that is becoming a smaller segment of the populations all the time and I thing in feeling tone, most of us grew up either feeling like “haves” or “have-nots.” Yes, it’s more complex than that, but we only have so much space here, so I am making a deliberate over-simplification.

One major feeling difference is “too much” vs. “not enough.” It seems many of us “have-nots” were given messages in our up-bringing about not getting “too big for our britches” or thinking too much of ourselves. This messaging is meant to cripple our ambitions so we don’t get too far from the family or achieve enough to make them wonder if they should have achieved more. It’s easy to see how this messaging serves Capitalism and keeps lots of worker bees in line. This kind of ‘family-talk’ is one of the ways intergenerational patterns of behavior are passed down. When I treated myself to a private education (very taboo for a poor kid) and met lots more wealthy folks than I had ever known before, I was surprised to find their family-talk was the opposite of mine. Instead of being told they were too much, they could never be enough. They were taught to achieve, to excel, to take up space and win, faster and better was the rule. In addition to the obvious access to opportunity provided by wealth, I believe this foundational difference in child-rearing contributes significantly to the relative fixity of social-class even in supposed “free-market” societies.

This difference in core orientation to the world and one’s self can lead to a preponderance of issues when they meet in relationship. Very different ideas about success, risk-taking, self-care and value of one’s labor stem from these very different roots. Let’s say we have a couple who meet at UC Berkeley in grad school. Jamie struggled to get there and feels guilty for breaking taboo and leaving family behind. Rae actually was supposed to go to Harvard, but didn’t get in, and so went somewhat in disgrace to Cal. They fall in love and get through school and get out and married. Jamie is trying to get their career together and can’t understand why Rae wants to plan for kids already when they are still renting. Jamie thinks Rae is crazy to believe she can start a private practice just out of grad school. Jamie is working three part-time gigs and doing free-internships. Rae feels bad for Jamie and doesn’t understand why they are working so hard. Rae is sick of Jamie balking whenever she mentions a vacation plan, having kids or starting her practice. Rae can’t stand how Jamie is limiting their future with their worry.

This couple is working with two different realities. Rae has serious pressure to achieve imbedded in her make-up. She needs to have the kids and buy the house and get the perfect life on-track quickly to make up for that glaring Harvard failure. Yes this is a hell of a stereotype and many families have broken this shit down and oriented differently. And yet, these deeply embedded motivators operate daily in so many of us, conscious or unconscious.

            Another core difference can be found in orientation toward acquisition or, at the base of it hunger vs. gratification. My experience and observations argue that if you have many experiences in childhood of burning to have something that you know you just cannot have, you end-up with a very different relationship toward want and acquisition than someone who had or could have had most of what they wanted. I would also argue that if actual hunger for food and starvation/malnutrition are a part of the equation, this is much more severely felt. This is also a part of why Jamie is going to be less likely to take risks. Both for fear of losing basic needs, and also, simply because wanting anything is anxiety provoking. When many memories of wanting things come along with attached memories of longing and disappointment, followed by powerlessness and despair, just the act of wanting gets harder and harder. Conversely, Rae can’t understand what it even feels like to worry about basic needs. Having lived life with a safety net means Rae feels great about taking risks and wanting has been like a fun game for most of her life. Because she has experienced large-scale disappointment (no Harvard degree) there is hope she can find empathy for Jamie’s fear of risk. Yet, the difference is vast.

            How can this couple be helped? First and foremost, they have to accept these differences and try to stay non-defensive and curious about how their differences and their associated complexes come up. Rae will need to be spacious and compassionate as Jamie explores their wounds, grief and inhibitions about money. It would be best if they had the help of a couple’s therapist, and maybe if Jamie had their own therapist so Rae wasn’t the only one helping them confront all these difficult disparities. Jamie will eventually need to come to understand that they can easily put their fears onto Rae (and any future children) and learn to let go of some of their worry.

It might be helpful if this couple kept their money separate for a time, so that Jamie can feel in control of their own basic needs, while not inhibiting Rae’s potential success and belief in her self. Sometimes people need to fail in life, this is so well-known as to inhabit the land of cliché. If Rae needs to fail a few times in the eyes of her parents to develop her own ideas about success and self-worth, that’s cool. Jamie’s basic feeling of safety and the ability to provide for themselves should not be compromised in the process, nor should Rae’s sense of agency and process of development. Both can and should support each other to examine their assumptions about limitation and possibility, while respecting decisions that each makes. This partnership can help both Jamie and Rae achieve more realistic pictures of themselves and their potentials. This is loves rich potential – to make strength out of differences and expand the horizons of both partners. Therefore, I want to be clear that when I say it’s important to respect decisions, it would never be my desire to endorse skipping lots of open communication. By exploring these issues in depth both Jamie and Rae can heal intergenerational wounds and break damaging cycles. That’s probably one of the (unconscious) reasons they got together. But they have lots of tender spots and big feelings they will have to get through to allow love’s expansive potential. Please see the next blog for some ideas on how to prepare for and have open communication about money and all that it triggers for us.

Love & Money Conundrum No.2: Financial Support/Division of Labor. This is perhaps the most fertile ground for all of the feels I mentioned earlier that arise around historically gendered love/money patterns and roles. If one partner earns significantly more money than the other(s), is significantly more capable of working, or is mostly in charge of household labor prepare to enter a twilight zone of conundrums around self-worth and fairness. First, let’s name another significant social construct that plays a role here - the senselessly over-prioritized values of “success,” “productivity,” and, “hard work” in our Late Capitalist society. We have all been societally programmed to believe that success looks like achievements of high-status and big-money. We are also taught that success comes from productivity, trained that productivity is equal to one’s value, and that most often productivity looks like hard work and long hours. This is all bullshit, of course. We all know people with high status and big money aren’t that much happier than those with their basic needs met. Hopefully most of us know that wealth is more often inherited than self-made. It is also true that being busy all the time is killing our creativity. Still the old fallacies about success, hard work and productivity persist (even in folks reading this at their job, hehe) in lots of our psyches and encroach upon most of the conversations we have in our relationships about money. It is very important to be aware of the implications of our gender roles on these dynamics of power and worth. Dependence of any kind creates vulnerability. In a world which so favors those with wealth and status, financial dependence and choices against pursuing a career are anathema. This is a tender position and if one is unable to earn their own living because of a disability or mental health issue, this is not a choice. It is vital to maintain awareness of privilege and hold compassion for those who find themselves in a financially dependent position. However, the person who works and supports financially can easily begin to feel trapped and responsible for another human. This can end up in misery of the relationship ending would be healthier for both parties, but and exit strategy seems impossible.

There are no quick fixes for couples in the deep dark places this conundrum can go to. It is incredibly important that folks in relationships with real power imbalances in terms of earning do not isolate. You will need community support to stay connected with your value as individuals and to lean on as resources if separation is on the table. You will likely escape some of the worst things this cliché has to offer if you can have witnesses to your processes and folks to keep you from getting into ruts of routine. Communication needs to be wide-open so resentments have no time to fester on either side. If the primary earner hates their work or has an innate tendency toward workaholism, resentments will build in them quickly. It will be very important for the primary earner to be self-aware about their own relationship with work and self-worth so that they can avoid projecting their frustrations, failures and disappointments onto their partner.

I have stuck to pretty easy tropes for a lot of this piece. I want to present now a slice of the complexity that most of us live in. I won’t present any answers, but rather I invite you to consider all you have read thus far, and simply appreciate what we are all up against in the spaces where love and money overlap. It is my hope this will invite you also into compassion for yourself and all of your partners and friends.

Let’s imagine Joon grew up very wealthy but his father lost all of his money when Joon was 15, forcing Joon to work harder than ever before to get to the education he was taught was not only essential for success, but also his birthright. Joon gets a job during college at a café, where he meets Mya, a trans girl artist from a very poor back ground. Joon and Mya fall in love, get married, blah, blah. Then in their 30’s Mya’s art explodes and she is wealthy beyond her wildest dreams. All of a sudden, Joon needs to quit his job to stay home with their two kids, while Mya alternately flies all over the world and locks herself in her studio. What if Mya’s poverty mindset causes her to both over-consume on luxuries and sabotage success, causing a reliving of Joon’s experience of devastating loss? What is Joon feels emasculated and begins having an affair with the maid? What if Mya re-creates through wealth the abandonment her parents were forced by poverty to enact upon her? These and dozens of other hardships are possible. But, of course there remains their capacity to build each other up, to support each other with difficult conversations that can lead them both to better self-understanding. But it will not be easy.

By Alice Phipps- 


Completing a Master’s degree in Transpersonal Psychology at the California Institute of Integral Studies, Alice has learned to combine modern insights in attachment, mindfulness, trauma, gender and sexuality with an auto-didactically accumulated knowledge of Jungian psychology, and a wide variety of mystical and spiritual traditions. They currently practice as an MFT Trainee at the Integral Counseling Center and "fierce" content writer at The SF Marriage and Couples Center




The Perils and Pleasures of Online Dating

The SF Marriage and Couples Center is a great place to get support while going through the ups and downs of online dating.

The SF Marriage and Couples Center is a great place to get support while going through the ups and downs of online dating.

The Perils and Pleasures of Online Dating

            I am old enough to remember the first bulletin board systems that came before the internet. There were crude games, geeky tech-focused chat rooms and a lot of chat rooms for flirting and looking for love. My first experiences with this were humiliating and soured me on the whole thing (still shaking my fist at you, Jennifer and Robin!). However, even I have come to see that online dating is real venue for making connections of all kinds. An estimated 1 in 4 relationships start in an online dating app these days, and I’d wager the percentage is higher here in San Francisco, where tech thrives and millennials abound.  Though this blog is usually about relationships in full swing and sometimes in turmoil, I’d like to spend this one talking about how to engage in finding relationship in the jungle of online dating apps. Since this is a counseling center’s website and I am a therapist, I will mostly focus on taking care of your psychological health in navigating online dating, and less on the ins and outs of finding true love in the ether.

            First, I want to call out some of the flaws and biases in online dating. It is well documented that racial bias is alive and well on the internet, and unfortunately this can also impact folks’ experience of online dating in very hurtful ways. It is best to know about this before you get started swiping. You may (as this article suggests) want to try a race-specific app to weed out discrimination, fetishization and other racist bullshit that has been reported by many People of Color looking for connections on mainstream sites. I am not a Person of Color, so I do not have direct experience with this, nor do I meant to presume to tell you as a POC how to navigate online dating or anything else. The data and the anecdotal experience shared with me by friends and clients alike leads me to believe that this is an important factor to consider if you are POC. Therefore, it feels important to name. The article above includes a graph that shows how racial biases showed up in a review of OKCupid’s data. I hope everyone (but especially White people) will take a look at it and take a pause to consider your biases. Try to take this awareness into online dating and be mindful of how your biases inform your dating choices. Many people have a type, or features we are attracted to. Why not spend some time thinking about whether or not those things are racist, sexist, transphobic or ableist? Just a thoughtJ

            The next step is to select the right dating app for you! There are so many and they are remarkably varied. I recommend you check out these links (here, here and here) to get started familiarizing yourself with what types of sites are out there. I do not necessarily endorse any of the rankings these articles provide, but I think they are a good place to start thinking about your relationship. Not your relationship to any person you’ll meet, but your relationship to the app itself, which will likely be some kind of roller coaster ride. It really helps to be honest with yourself about what you are looking for and find and app that correspond to that desire. If you are not sure what you are looking for, I would recommend starting with Zoosk, Match, Coffee Meets Bagel or OKCupid. Those sites seem most geared to finding authentic, tender connections, which seems like a better place to start than a hook-up site like Tinder, Pure or Grindr, unless you know for sure you want a hook-up.

            The relationship with the app(s) will take some getting used to. Whether you are getting an overwhelming number of matches (see articles for which sites help for this issue) or not as many as you’d like you will probably find your heart racing as you open the app, just as it would if you were actually having a date. That is what I mean about having a relationship with the app. You’ll want to both allow the fun tingly feelings of getting matches and messaging cute people, and notice them and revel in them as part of the process, but you’ll also want to set boundaries with the app, just like any partner, especially if you notice your ego is being puffed and popped in a way that is causing emotional turmoil for you. Maybe set aside a certain number of hours a day to not engage with the app. Try only messaging one or two people at a time if you are spending too much time on it. Above all else, keep a barometer on how much of your self-worth is getting tied up in this thing. If you notice that you are hitting highs and lows that feel uncomfortable, unusual or just plain scary, maybe take a week off and spend time with people who actually know you in the real world. Identify which of your friends is the most intrigued listening to your dating saga and speak with them regularly to ground the experience and reality check how invested you are getting. When you are dating the dating app, remember there are other fish in the sea. If this app is not giving you what you need and boundary-setting isn’t the issue, try a different app or two.

            Online dating culture is different than other types of dating I have engaged in through my 40+ years. There is less accountability and less communication than I’d like for you, my dear reader. People will disappear (ghost) on you before, during or after your actual dates with no explanation at all. You will have what seem like good dates and never hear from the person again. They may send you some rude message to blow you off, or a splendid messaging relationship online can go on forever without ever meeting in real life (IRL). I beg you for the sake of your precious heart not to take these things personally. The culture we have created on the internet is really toxic in some sectors. People feel free to be their worst selves in comments and online harassment every day. Some of this culture of brazen disregard for others has most assuredly bled into the realm of online dating.  With so many fish in so many seas of data, some people can’t seem to find a reason to be kind. Just understand this is not about you. If you have it in you, you can be the person who models kindness and communication. Though, honestly you will have to navigate how much you put into that carefully or you will end up bitter that no one (or next to one) reciprocates your thoughtfulness.

            Making online dating psychologically meaningful might involve work in therapy. I know. You’re shocked. I am recommending therapy again. But really, the stuff that comes up when you are putting yourself out there like this is a gold mine of neuroses, attachment wounds and projections to be mined in therapy. Let’s say you are someone who naturally undervalues their appearance or has some reluctance to shine and be beautiful. This will be evident in the way you set up your profile. The pictures you use will be dark or fuzzy or weird. Your best picture will be buried five back, or you’ll neglect to mention that you speak 7 languages and won a triathlon last weekend. If you let your therapist (or even a good friend) see your profile and give you feedback/ reflections/ask questions you can find out more about how you see yourself. All of the many anxieties and highs you experience in this process will be windows into your attachment style. Uncovering the reasons why we feel the way we feel about getting attached or having a hard time getting attached is the fastest route to the fears and hurts that most hold us back. This can be a profound intentional experience of seeing in a real-time experiment how your attachment system works, not only is this incredible opportunity for therapeutic work, it is also a time when the extra support just might be really nice. I recommend you keep a journal of thoughts and feelings related to dating to discuss with your therapist (or confidant). You might also want to journal any dreams that come up during this adventure.

            Remember that IRL dating still happens! I know folks who seem so attached to online dating that they forget to look up to co-workers, friends, neighbors and other community members who already know them for potential dates. If for whatever reason online dating is taking a toll on your system, it can be grounding to reach out to real people who you know in the real world. This is still a thing that happens and I hope it continues to be so! So whether it means putting down the app or supplementing that experience, go ahead and just flirt with a person you think is cute sometimes. For some people this might be next to impossible. For others it may feel incredibly grounding to enjoy the real time, irreplaceable feedback that you get from someone’s facial expressions and body language in an IRL encounter. In fact maybe you are someone who really shines in an intellectual setting where you can be known deeply and online platforms will never be ideal. Join a book club, go to discussion groups! Be in your element! Same goes for those who thrive in sports settings, cocktail parties, activism, in affinity groups or at kinky play parties. I still believe group spaces (online or IRL) where you share strengths, challenges and/or interests with others are a more certain way to find a promising relationship.

            In conclusion, good luck in the rising and falling tides of online dating. Never forget that you are a whole person, not just your profile and that you have control. You can delete the apps, you can ask for exactly what you want and you can block anyone treating you badly. All of this can actually be a great time to solidify your self-worth and practice boundary setting. Enjoy J

Written by Alice Phipps

Completing a Master’s degree in Transpersonal Psychology at the California Institute of Integral Studies, Alice has learned to combine modern insights in attachment, mindfulness, trauma, gender and sexuality with an auto-didactically accumulated knowledge of Jungian psychology, and a wide variety of mystical and spiritual traditions. They currently practice as an MFT Trainee at the Integral Counseling Center and currently is the content writer for The SF Marriage and Couples Center