Archives for April 2013

Pathological relationships might begin with the Attraction Cocktail of excitement-seeking, extraversion and competiveness but soon it evolves to something more…it requires something more to feed it.  What a pathological relationship must have is Cooperation, Helpfulness and Compassion.  I am sure you are thinking that these are not really the things that you might think of when you think of pathology but that makes it all the more needed.  Keep in mind that a pathological’s “cup” is empty…they lack a sense of cooperation, helpfulness and compassion.  So, in order to fill their needs they MUST find someone who possesses these traits.

It is important to understand the mask that a pathological wears.  They exist in two distinct ways…the outside perception that they present and the dark, empty underside of who they are.  As they move through life they learn to compensate for their deficiencies.  One way to compensate is through using what others have and presenting it as their own.  One of the traits that they often cling to is cooperation.  They need you to be cooperative.  They need you to play along.  They are running a scam….and without your cooperation it just won’t work.  Herein lies the risk:  You are optimistic, and supportive; you are willing to go the extra mile to make things work and if there is a “problem” you are part of the “fix-it” team.  Make no doubt about it – you go along with the program.  It’s true…the program that is presented is pretty darn convincing…but still, it’s your high degree of cooperation that allows you to be the perfect partner for pathology.  In our brain, a cooperative mind means that we will stay stuck in the deceit.  We will continue to participate in the “he’s good/he’s bad” scenario.  As long as we stay there…we cannot get out.  The good news is that once you listen to the facts and make a decision about what you are experiencing…it is hard to keep playing. This is the beginning of the end of the relationship.   Herein lies the benefit:  Just as quickly and as committed as you are to cooperate you will be out…just as fast.  You are no sucker.  Because of who you are there will be no looking back once you see his two sides…once you know that you are dealing with someone who is pathological.  Acknowledging this…deeply and honestly acknowledging this… makes all the difference for you.  Making the decision to leave and get out is one thing…getting the intrusive thoughts to stop is another.  As a result of his mask-his presentation of two sides- you will continue to struggle with questioning yourself and what you experienced.  Your cooperative mind will want to go along with the program when your “fact finding” mind will tell you something completely different.    The benefit here is that you have the choice to cooperate-to cooperate with the facts.  If you can lean on those around you (who are probably telling you he is no good, he’s dangerous, he’s all wrong for you) and the facts as they are presented (he lied to you, stole from you, manipulated you); you will have a much better chance at emotional healing…healing that will last long after you have had no contact.

The next trait that a pathological relationship requires is helpfulness.  This goes hand in hand with cooperation.  You are one helpful person.  A pathological needs that too.   He needs to know that you will do what you need to do to get the job done.  He also needs to know that you will stand next to him when times get tough.  See, the program he’s running is one big con…so sometimes others challenge him.  These challenges can be direct or indirect…the can come from family (yours or his), from co-workers, from friends or acquaintances.  No matter the direction, he needs to know that you will be there beside him…to stand up for him.  You, after all, are just trying to help.  He plays the victim and you the rescuer.  It is one of the dynamics that keeps you locked in.  Herein lies the risk: you are eager and willing to get the job done…be the person to provide assistance and guidance.  You want to make things right…set things strait.  He needs a person who will make his mask seem true…someone to vouch for him.  Sometimes, you are the person who helps seal the deal…make his con appear real.  How could he be lying about who he is with you on his arm?  Herein lies the benefit: You are not going to help someone con others.  The gig will be up when you really see him for who he is.  You can then use your helpfulness to make sure no one else gets hurt.  In turn, you are helping yourself.  You are the kind of person who will be just as strong in aligning against him as you were aligning with him.  You will help yourself too…you are the kind of woman who will seek out what you need.  You will search the internet until you find answers and when you do…you apply the skills needed to disengage and begin healing.

There are a couple of ways to address these traits so that they do not become a risk but are more of a benefit.  Your cooperation was tested early on in the relationship.  You may have been asked to do things or led to do things just to see if you would follow through.  Take a moment and think about the early stage of your relationship.  Did you complete tasks that were outside of your personal boundaries…late night meetings, compromising sexual requests, unannounced visits, requests for money?  Take a moment and list these requests or experience-title them “Red Flags-Boundary Breakers.”  These represent ways in which your cooperation and helpfulness was “over-flowing” from your own cup.  Your desire to cooperate and be helpful was greater than your desire to stay true to who you are.  As you begin to heal you can use this list as a reminder of where your boundaries are…give yourself a chance to firmly instill them so that no other person will be allowed to cross them.

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” – ThichNhatHanh

Your breath is your life.  It is the power that moves you. It is the energy that drives you.  It is the fire that keeps you alive.  Your breath keeps you focused on the task at hand.  Your breath helps you slow down and relax.  Your breath moves through your body like a river, creating life along it’s banks.

In pathological relationship recovery, all of these things are needed.  The things that your breath provides are the things that will help you get better.  You need power, energy, fire, focus, relaxation and to create life again.  So, it makes sense that a big part of recovery is that you learn to breathe again.

It seems odd that you might need to learn to breathe again, but you do.  You lost control of your breath the moment you were first traumatized in the pathological relationship.  That first red flag that rose took your breath away.  The first time he called you a nasty name, or showed up unannounced when you had said you were going to be busy, or anytime his masked slipped enough for you to see his pathology.  These are moments when your breath became off balance for the first time.  Your breath took over in a sense.  You may have not felt it; but you sensed it.

When you experience a trauma your body leaps into survival mode.  In order for you to survive, certain primary functions must lead the way.  Your breath first stops and slows which signals a release of adrenaline.  This process then tells your body to be on alert.  Other physiological symptoms occur like sweating, confusion, a fast heart beat.  Through the event your breath is moving in a pressured way…often making your chest feel heavy.  As the perception of the trauma resolves you come back to yourself.  But what happens in a pathological relationship is that you never really leave the exposure to the trauma.  So, you never really come back to yourself.  Your body and breath is always on alert, off balance, unsure of when the next moment of fear will occur.

After an extended exposure to psychological trauma, your breath is not even on your radar.  When you live “in trauma” you stop being able to sense your breath and often miss the other physiological symptoms too.  You are so busy “thinking” in circles that your body’s warning signs and symptoms are “normalized”.  This is the epitome of losing yourself.  Without this awareness and mindfulness you are not present.  Your mind is taking you on a journey outside of the present moment, “What do I do next?”, “What did I do wrong?”, “What can I do to make this stop?”  With these thoughts come the behavioral options – fight, flight or freeze.

There is another way through trauma and trauma recovery…breathe.  Being able to regain the mindfulness of breathing can change everything.  Whether you are still in the midst of trauma or working hard to recover from it; the focus on breathing is crucial.  It is really the foundation for recovery.

You can begin by learning how to take good, deep breaths.  In through your nose…count to three slowly as you inhale…and out through your mouth…count to three as you exhale.  As you breathe listen to the sound of the breath moving in through your nose, and hear the breath leaving your mouth.  Feel the coolness and the relaxing sensation of each breath.  Stay present and focused with each breath.

After you learn to breathe again, add daily scheduled time to practice.  It is recommended that you spend 15-20 minutes each night before bed practicing relaxation and mindful breathing.  You can start with a shorter time frame and build up to the full 20 minutes.  After you believe you have mastered the breathing, you can begin to add in mindfulness skills like turning your mind to thoughts on your immediate sensations.  Turn your mind to take in the sights around you, the sounds you hear, the sensations you feel or the scents you smell.  When your mind wanders, bring it back to the present and immediate moment. Focus on just what is within your own space.

So, now you can begin to catch your breath.  You can begin the process of calming your body, your mind and your spirit.  When you are breathing in a calm and measured way, you are at your best.  With a steady breath, you will be able to think clearly, respond smartly and behave in a way that is safe.

It all begins with one slow, deep breath.

“The most dangerous thing is illusion”-Ralph Waldo Emerson

It really is.  Illusion is dangerous.  As much as you want to be rid of the horror of a pathological relationship; as much as you want the chaos to end; as much as you try to make the quiet moments a sign of peace, it is all really an illusion.  Just because it’s over does not mean that it’s done.  In fact, the relationship being over can often mean the beginning of a new phase; wash, rinse, repeat.

In many cases you may be facing parallel parenting or endless court battles.  The problem is, you are different.  You know what you are up against.  The truth is, he is not different.  You can’t forget that.  So how do you manage what is in front of you?

When “no contact” is not possible because of kids or court, you can institute a policy for yourself called “Controlled Contact”. Controlled contact as in you are in control.  You set the rules; you create and hold on to the boundaries.  There is no denying that this will be like walking on a tightrope…with gators in the pond below…this is going to be hard.  But when you have control your path will be less challenging, easier to manage.  Most importantly, without illusion you will decrease the psychological impact that he has on you.

Controlled contact begins with evaluating how you communicate.  You must look at email, text, phone and in person.  The first step is to completely eliminate contact in the most ways possible.  So, ask yourself “Do I need to see him?”, “Do I need to call or talk on the phone with him?”, “Can I limit my contact to email only?”  Make a choice to eliminate at least two methods of contact.  This means that you will no longer have ANY communication with him via those methods.  You will not respond nor will you reach out via those methods.

The second step in controlled contact is to follow some simple communication rules.  Begin with limiting the words you use.  This means that instead of a lengthy email or text you limit your words to 3 or 4.  You can respond with “OK.” or “Yes.” or “No.” Those are complete sentences by the way.  Next, if you must use more than a couple of words eliminate all emotional language.  You can do this by not using phrases like “That’s not fair.”, “You keep hurting me.”, “You just don’t get it.” etc.  All of these phrases and phrases like them convey emotion.   This emotional language is just the thing that he needs to hook you…just the thing that he will know has you still hooked.

The third step is to be an observer during contact.  Stay alert by using linking and labeling.  Linking and labeling is a technique to link the behavior of the cluster b with the label of the behavior – identifying it as projection, gaslighting, crazy-making triangle, etc.  For example, pay attention and identify when you see the crazy making triangle.  Listen to his words and the position he speaks from, is it victim, persecutor or rescuer?  When you know which role he is speaking from it will help you to remember that you do not want to be in any of those positions with him…so be the wall.  Give him nothing back.  You have to stay outside of the crazy-making triangle because he never will.

The fourth step is to track your success.  Write down what works and what doesn’t-when you make a mistake, write it down and don’t do it again.  When you do this you are paying attention to patternsof his reaction to things.  This allows you to get your feet back underneath you and actually be able to predict his responses.

Finally, write down rules for yourself.  For example, when I talk I am only going to talk on the phone to him for more than 15 minutes.  Another rule might be when you talk stay on a certain topic-like the kid’s school issues.  When you set rules for yourself you are taking back your power.  Throughout the relationship he controlled the conversations, content and all.  Now, you decide.

For you to preserve your mental health you must stay in control when you can.  The aftermath of a pathological relationship is not perfect and it can often leave you feeling like you will never get control back again.  But, the truth is, once you rid yourself of the illusion that he will ever be any different, you gain some power back.