Anxiety is more than just feeling nervous before a big event — it's a daily experience for millions of people. It can show up as racing thoughts, a pounding heart, restlessness, or even physical pain. For some, it's fleeting. For others, it lingers, clouding even the simplest moments.

What’s important to remember is that anxiety isn’t a personal failure or something to
be ashamed of. It's the brain’s way of trying to protect you, often going into overdrive. But while anxiety can feel overwhelming, it’s also manageable.

Whether it’s through therapy, mindfulness, exercise, medication, or simply opening up to someone you trust, there are tools to help. You’re not alone — and healing doesn’t have to happen all at once.

Start small. Breathe. Talk. Heal.
​
Your mental health matters.

Have you ever found yourself in a discussion with your spouse and suddenly find yourself reacting in ways that feel over the top? If so, you are experiencing a moment of emotional dysregulation. This term refers to difficulties in managing emotional responses, which can lead to heightened conflict, misunderstandings, and a breakdown in communication.


Emotional dysregulation occurs when individuals struggle to manage their emotions effectively. This can manifest as intense anger, anxiety, sadness, or overwhelm, leading to impulsive reactions or withdrawal. In a marriage, this dysregulation can stem from various sources, including stress, past trauma, or differing communication styles.


When a person is emotionally dysregulated, their brain often shifts into a heightened state of alertness. The amygdala, which is responsible for processing emotions, can become overactive, triggering the fight-or-flight response. This can lead to a reduction in the functioning of the prefrontal cortex, which is responsible for rational thinking and decision-making. As a result, individuals may react impulsively rather than thoughtfully, making it challenging to navigate conflicts constructively.


When one or both partners experience dysregulation, it can create a cycle of escalating emotions. For example, a partner may respond to stress with anger, provoking a defensive reaction from the other. As author and therapist Ron Deal notes in his book, The Mindful Marriage, “Emotions can be contagious; they spread from one partner to the other, creating a dynamic that can be hard to break.” This back-and-forth can create an environment of fear and resentment, making it difficult for couples to connect and resolve their issues.


To address dysregulation, it’s essential to recognize when it occurs. Awareness and acknowledgment are crucial first steps. Both partners should strive to identify triggers and patterns in their emotional responses.


Practicing mindfulness techniques, such as deep breathing or meditation, can help individuals ground themselves during moments of emotional turmoil. Establishing a safe space for open dialogue can foster understanding. Using “I” statements to express feelings without placing blame is also beneficial.


Couples therapy can provide valuable tools for navigating dysregulation. A therapist can help couples develop healthier communication strategies and coping mechanisms. Creating a supportive environment is also important. Encouraging each other to express emotions and providing reassurance during difficult times fosters resilience and connection.


Emotional dysregulation in marriage doesn't have to lead to despair. By recognizing the challenges and employing effective strategies, couples can turn difficulties into opportunities for growth. Remember, every relationship has its ups and downs, and with commitment and understanding, it is possible to navigate the emotional turbulence together.


If you find that you and your partner are struggling with dysregulation, consider reaching out to a professional who can guide you on your journey toward a healthier, more fulfilling relationship. As Ron Deal aptly puts it, “The path to a mindful marriage is paved with patience, understanding, and a willingness to grow together.”
​

I am a therapist who’s works with individuals who have a significant amount of trauma.  I have observed that for many, there is a pattern of being stuck in abusive and neglectful relationships.  To those on the outside it may seem clear what may need to take place.  For those in the toxic relationship it’s not that simple. 


In the field of psychology, the term "trauma bond" refers to the strong emotional ties that can develop between individuals in the context of abusive or traumatic relationships. These bonds often form in situations where there is a cycle of abuse, leading the victim to feel a deep attachment to their abuser, despite the pain they may endure. This paradox can leave individuals feeling confused and trapped, further complicating their healing process.


One prominent clinician on subject, Dr. Patrick Carnes, explains that trauma bonds are often rooted in the intermittent reinforcement of affection and abuse. In his book, The Betrayal Bond: Breaking Free of Exploitive Relationships, Carnes states, “The trauma bond creates a powerful emotional connection to the abuser, often resulting in the victim feeling as though they cannot leave the relationship, even when it is harmful.” This insight underscores the complexity of these bonds, highlighting how they can entangle victims in a cycle of hope and despair.


Breaking free from trauma bonds requires a deep understanding of one’s emotional landscape. It often involves acknowledging the pain, seeking support, and gradually rebuilding a sense of self-worth and autonomy. As therapists, we play a crucial role in helping individuals navigate these turbulent waters, guiding them toward healing and empowerment.


If you or someone you know is struggling with the effects of a trauma bond, it’s essential to reach out for professional help. With the right support, it is possible to disentangle from these harmful connections and move toward a healthier, more fulfilling life.

Betrayal trauma is a term that describes the emotional and psychological fallout experienced when someone we trust, often a close friend, partner, or family member—betrays that trust. This kind of trauma can stem from various situations, including infidelity, emotional abandonment, or even deep-seated secrets. Unlike other forms of trauma that may arise from external events (like accidents or natural disasters), betrayal trauma is rooted in interpersonal relationships, making it particularly complex and painful.


What Is Betrayal Trauma?


At its core, betrayal trauma occurs when an individual experiences a significant violation of trust. This can lead to feelings of confusion, anger, sadness, and fear. The impact is often profound, as it may shake one's sense of safety and security in relationships. For many, the experience can trigger a cascade of emotional responses, including anxiety, depression, and post-traumatic stress symptoms.


Recognizing Betrayal Trauma


Recognizing betrayal trauma can be challenging, especially since the signs may manifest subtly or be mistaken for other emotional struggles. Here are some common indicators:


1. Emotional Dysregulation: You may find yourself experiencing intense emotions that seem disproportionate to the situation. This can include overwhelming anger, sadness, or anxiety.


2. Trust Issues: If you find it difficult to trust others or often question the intentions of those close to you, it may be a sign of betrayal trauma.


3. Intrusive Thoughts: You might replay the betrayal in your mind, struggling to process what happened. This can lead to obsessive thinking or constant questioning of the relationship.

4. Withdrawal and Isolation: Feeling disconnected from others or avoiding social situations can be a response to the pain of betrayal. You may fear being hurt again and, as a result, isolate yourself.

5. Physical Symptoms: Sometimes, emotional pain manifests physically. You might experience headaches, fatigue, or gastrointestinal issues without a clear medical cause.

6. Difficulty in Relationships: Betrayal trauma can create patterns of behavior that affect your future relationships, leading to fear of intimacy or a tendency to sabotage connections.

Healing from Betrayal Trauma

Recognizing betrayal trauma is the first step toward healing. It's essential to acknowledge your feelings and give yourself permission to grieve the loss of trust. Seeking support from a mental health professional can provide a safe space to explore your emotions and develop coping strategies. Additionally, support groups or therapy focused on betrayal trauma can help you connect with others who understand your experience.
​
Understanding and recognizing betrayal trauma is vital for healing. By addressing the emotional wounds caused by broken trust, you can reclaim your sense of safety and move toward healthier relationships in the future. Remember, healing is a journey, and it’s okay to seek help along the way.

In today's digital age, the internet offers a wealth of information on virtually any topic, including mental health. While it's valuable to have access to such resources, there is a growing trend of individuals self- diagnosing mental health issues based on what they read online. This practice can be perilous for several reasons.

The complexity of Mental Health conditions are complex and multifaceted. Disorders such as depression, anxiety, bipolar disorder among others, have overlapping symptoms that can make accurate diagnosis challenging even for trained professionals. For example, both anxiety and depression can manifest as persistent sadness, sleep disturbances, fatigue and sleep disturbances. Similarly, symptoms like mood swings can be a component of bipolar or borderline personality disorder.  Without professional training, it is easy to misinterpret these signs and jump to conclusions.

Mental Health diagnosis requires a personalized assessment that takes into account an individuals comprehensive history, current life style and specific symptoms. Online symptom checkers provide generalized information that cannot replace the nuanced understanding a mental health professional can offer.  Self diagnosis skips these steps, often leading to misdiagnosis for your self or someone else.

Individuals who turn online for diagnosis may inadvertently rely on inaccurate or misleading information. 
Misinformation can lead down the wrong path, potentially worsening their condition and or relationships instead or of improving them.

A self diagnosis can delay seeking professional help. Individuals, believing to have accuralty diagnosed their condition they may attempt to manage symptoms on their own. If the diagnosis is incorrect, there is a risk of treating the wrong condition, which can lead to additional complications and further delay.

We all do it, put in our symptoms and believe Google has the answers....

​Do not do it, seek professional help.

 

At the beginning of each month, schedule two date nights and put them on the calendar.

Each partner is responsible for planning one of the dates, decide who is planning which date.

Date nights are for fun and enjoyment. No problems will be discussed.

Use date night conversation for praise, compliments and words of appreciation and sharing good memories.  

Get started today!

​Credit: Milan and Kay Yerkovitch, How We Love

Avoidance anxiety is a form of anxiety in which an individual goes to great lengths to avoid situations, people or tasks perceived as stressful or uncomfortable. This behavior is characterized by persistent evasion of activities or encounters that trigger anxious thoughts and feelings. While avoiding these scenerios  might provide short term relief, it often exacerbates anxiety in the long run, as the underlying issues remain unaddressed. 

The vicious cycle of avoidance...When you avoid certain situations, you miss the opportunity to confront and manage your fears leading to:

Increased anxiety, avoiding the source of anxiety often results in heighetend apprehension over time. The scenario becomes more intimidating in your mind, leading to a build up of fear and anticipation that can make future confrontations or tasks even more daunting.

Decreased self efficacy, (your belief about your ability to preform a task) constant avoidance can undermine your confidence in your ability to handle stressful situations. This erosion of self efficacy makes it harder to attempt facing the feared scenario in the  future.

Social and functional impairment. Over time, the avoidance anxiety can lead to disruptions in your personal and professional life. By dodging certain activities or interactions, you may miss out on important social connections, career advancements, or personal growth opportunities. This can result in increased isolation, diminished productivity and a sense of unease.

Overcoming avoidance anxiety involves a combination of self awareness, behavioral strategies, and sometimes professional intervention.  

​Recognizing and acknowledging the behavior is the first step.