Relationships: How to Stop Avoiding Conflict So You Can Have Healthy Communication

Conflicts are inevitable in relationships, but many individuals avoid conflicts. This avoidance often results in misunderstandings, disappointment and resentment, which becomes part of the couple's negative cycle (see my article: The Problem Isn't the Problem. The Problem is the Repeating Negative Cycle in the Relationship).

Stop Avoiding Conflicts in Your Relationship

Why Do People in Relationships Avoid Conflicts?

• Fear of Conflict: Individuals who avoid conflicts have a fear of conflict because they are afraid of negative outcomes including judgment or rejection from their partner. They might also fear the conflict will end the relationship. In addition, they might have a negative prior history with conflict in their family of origiin or in prior relationships, including unresolved trauma, which reinforces their avoidance. 

• Anxiety and Self Doubt: Anxiety about expressing their feelings and self doubt might also be contributing factors. This can make conflict seem overwhelming, especially if they fear that conflict will result in a shouting match.

Stop Avoiding Conflicts in Your Relationship

• A Need to Maintain Short-Term Harmony in the Relationship At Any Cost: These individuals prioritize maintaining short term harmony, but avoiding conflict prevents personal growth, relationship growth and fosters disappointments and resentment. A need to maintain short-term harmony often results in long-term disharmony due to consequences of unexpressed feelings and beliefs.

• Fear of Short-Term Emotional Discomfort: Confrontations can bring about short-term emotional discomfort, but if a couple has healthy communication skills, confrontations can also resolve problems which can bring long-term comfort.

What Are the Relationship Dynamics When Couples Avoid Confrontations?

Every relationship is different, but the following are some of the most common relationship dynamics when couples avoid confrontations:

• A Desire to Maintain Short-Term Harmony While Problems Fester: Couples who avoid confrontations often prioritize maintaining harmony instead of addressing the underlying problems in their relationship--even if it means continuing to have unresolved problems in the long term.

• Poor Communication Skills: People who avoid confrontations often feel unprepared to deal with conflict because they lack healthy communication skills (see my article: Complaining Instead of Expressing What You Want).

Stop Avoiding Conflict in Your Relationship

• Fear of Vulnerable Emotions: Many individuals are afraid of the emotional vulnerability involved with expressing their feelings, so they would rather avoid it altogether (see my article: Emotonal Vulnerabiltiy as a Pathway to Greater Emotional and Sexual Intimacy).

What Are the Consequences of Conflict Avoidance?

Every relationship will have their own unique consequences, but here are some of the most common outcomes of conflict avoidance:

• Unresolved Issues: When a couple avoids dealing with conflict, unresolved issues grow and fester. Disappointment and resentment grows which can lead to even larger blow ups than if the couple had dealt with the problems when they first developed.

• Communication Breakdown: As problems are avoided, communication between the individuals breaks down. When open and honest communication shuts down, this often leads to emotional distancing.

Stop Avoiding Conflict in Your Relationship

• Emotional Distancing: As problems grow and fester, couples often distance themselves from each other. This can be conscious or an unconscious behavior.  This leads to a lack of emotional and sexual intimacy. Defensive walls develop between them so they might no longer see and hear one another. This can result in loneliness and isolation.

• Stagnation and the Possible End of the Relationship: As problems persist, communication breaks down and each the couple distances themselves from each other, the relationship stagnates. Each person can feel stuck in an unfulfilling relationship as the couple drifts apart. This can also lead to the end of the relationship.

How to Overcome Conflict Avoidance

• Become Aware: The first step in overcoming conflict avoidance is to become aware of the problem.  Learn to recognize these patterns in the relationship (see my article: What is Self Reflective Awareness and Why Is It Important to You?).

Stop Avoiding Conflict in Your Relationship

• Challenge Negative Beliefs About Conflict: Reframe your beliefs about conflict to understand that conflict is a necessary part of building intimacy and emotional connection instead of seeing it as a sign of a failed relationship.

• Understand the Consequences of Conflict Avoidance: Develop an understanding for what is lost and what is gained with conflict avoidance. In terms of losses, this can include loss of emotional and sexual intimacy. With regard to what can be gained, this can include better communication and the overall health and well-being of the individuals and the relationship.

How to Use Healthy Communication Skills to Deal With Conflicts

• Practice Active Listening: Listen to your partner's concerns with respect and without interrupting or focusing on when you will get your turn to speak (see my article: The Importance of Active Listening in Your Relationship).

Stop Avoiding Conflict in Your Relationship

• Use I-Statements: Rather than using accusatory statements and blaming your partner, use I-statements where you express your feelings ("I feel hurt when...").

• Clarify Your Expectations: Instead of assuming your partner already knows or "should know" your expectations, be explicit about what you want. When you're able to express your needs clearly, you can set clear boundaries and prevent bigger misunderstandings.

Stop Avoiding Conflict in Your Relationship

• Create a Safe Space: Talking about conflicts can be emotionally vulnerable so create a safe space for each other, you will both feel safer to express your feelings in a healthy way (see my article: Creating an Emotional Safe Haven For Each Other).

Get Help in Couples Therapy

Many couples need help to deal with their problems.

Stop Avoiding Conflict in Your Relationship

If you and your partner have been unable to resolve your problems in your own, you could benefit from seeking health from a licensed mental health professional who works with couples.

A skilled couples therapist can help you overcome your problems so you can have a fulfilling relationship (see my article: How to Get the Most Out of Couples Therapy).

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT (couples therapist), Somatic Experiencing and Certified Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

 

What Are Transactional Relationships?

I've written many prior articles about relationships. I've included a list of a few of them at the bottom of this post.  You can also go to my website to find more under the headings of "Relationships" and "EFT Couples Therapy."

Transactional Relationships

In the current article I'm focusing on transactional relationships (see my article: Are You in a Transactional Relationship?).

What Are Transactional Relationships?

Transactional relationships are relationships where each person does things for the other in anticipation of getting something back in return. 

Transactional relationships are usually conditional in the sense that one or both people have expectations of what they want to get in return based on what they are willing to give. Usually if one or both people aren't getting what they want, the relationship ends.

Transactional relationships are based on reciprocity: An expected give-and-take between partners in the relationship. 

In transactional relationships, individuals prioritize what they can get from their partner, including financial support, social status, sex or other personal needs, over genuine emotional connection.  In that sense, these relationships are often superficial and lacking in emotional depth.

What Are Examples of Transactional Relationships?

The following are some examples of highly transactional relationships:

• Marriages of Convenience: These relationships focus on things like a visa, social status, and financial gain rather than love and genuine emotional connection. 

• Transactional Dating: These are dating relationships where one or both people have an expectation of what they will get in the relationship. An example of this would be that a heterosexual man buys a woman dinner and expects sex in exchange or vice versa. There is little to no emotional connection or commitment.

• Friends With Benefits: Most of these relationships focus on the convenience of sex between the partners with little or no expectation of commitment or emotional intimacy (see my article:  What Are the Pros and Cons of Friends With Benefits?).

Transactional Relationships: Friends With Benefits

• Career-Oriented Relationships: These relationships focus primarily on how their partner(s) can help them advance their career rather than focusing on emotional connection.

Transactional Relationships: Sugar Relationships

• Sugar Relationships (also known as Sugar Dating): These relationships usually involve one person being financially successful and supporting another financially or providing other concrete benefits to another person, who is often younger and more attractive, in exchange for sex or companionship. These are often short-term relationships with little to no expectation of commitment or emotional connection.

What Are the Characteristics of Transactional Relationships?

The following are some of the common characteristics of transactional relationships:

• Expectations: Both partners usually understand the expectations involved. For instance, if one person is paying for dinner with the expectation of sex, the other person is usually aware of this and either goes along with it because this is what they want (or need) or they don't necessarily like it, but they go along with it for their own personal reasons--even when they might feel ambivalent about it (see my article: What is the "Good Enough" Relationship? No, It Doesn't Mean Settling).

• Goal Oriented: There is a goal-oriented mindset in these types of relationships. This can involve financial goals, companionship, sex and so on. There is often little to no emotional spontaneity in transactional relationships. This can leave one or both people feeling lonely in the relationship due to the lack of emotional connection (see my article: Feeling Lonely in a Relationship).

Transactional Relationships: Goal-Oriented Relationships

• Limited or No Emotional Depth: Emotional connection isn't usually the focus of transactional romantic relationships--although this doesn't mean there isn't any emotional connection. It just means it's not the primary focus because of the goal-oriented nature of the relationship (see my article: Vulnerability as a Pathway to Greater Emotional and Sexual Intimacy).

Transactional Relationships: Limited Commitment and Emotional Depth

• Difference in Power Dynamics: There is often a difference in power in these relationships where one person has more power including money, social status or other resources. However, it can be difficult to distinguish who has the power at any given time in certain relationships. For instance, in sugar relationships, even though the younger and more attractive person, who is providing sex or companionship, might appear to have less power, they might actually have more power in certain relationships. They are often the ones who dictate the terms based on their desirability. This is generally true in most transactional relationships. It's not always easy to say who really has the power at any given time especially in transactional relationships and power  dynamics might change (see my article: Are You Giving Away Your Power to Someone Who Doesn't Treat You Well?).

How Can Couples Therapy Help?

If you and your partner are on the same wavelength in a transactional relationship, you might be satisfied, at least for now, with your relationship. 

But if you're not happy with the relationship dynamics and you are either trying to understand the complex dynamic or you want to change the dynamics, you could benefit from seeking help in couples therapy (see my article: What is Emotionally Focused Therapy For Couples (EFT)?).

A skilled couples therapist can help you both to understand the dynamics in your relationship and, if both partners agree, try to make changes so you're both happier.

If there's no possibility of change, an experienced couples therapist can help you to end the relationship with integrity and compassion.

Getting Help in Couples Therapy

If you have been struggling in your relationship, you could benefit from seeking help from a licensed mental health professional who has the expertise to help you with your problem (see my article: What Happens in Couples Therapy?)

Getting Help in Couples Therapy

Rather than struggling on your own, seek help so you can live a more fulfilling life.

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT (for couples), Somatic Experiencing and Sex Therapist.

I have over 20 years of experience helping individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Also See My Articles About Relationships

What If Your Partner Isn't Ready For Couples Therapy?

Dating vs Being in a Relationship

Dating For a Lasting Relationship: The Spark vs the Slow Burn

What Do You Need to Feel Closer to Your Partner?

Relationship Expectations: What is the "Good Enough" Relationship? No, It Doesn't Mean "Settling"

According to Dr. John Gottman, author and world-renowned relationship expert, you're more likely to have the kind of relationship you want if you have high expectations--as long as your expectations are realistic.

How Do Your Expectations Affect How You're Treated in a Relationship?

According to Dr. Gottman, people with high expectations are usually in relationships where they're treated well.

Relationship Expectations

Dr. Gottman's findings coincide with research by Dr. Ronald Baucom from the University of North Carolina.  

Dr. Baucom studied marital expectations for 10 years and found that people who have low expectations are usually treated poorly and people with higher expectations tend to be in relationships where they are treated well.

What is the "Good Enough" Relationship?

Before going on, let's define what Dr. Gottman means by a "good enough" relationship.

A "good enough" relationship doesn't mean settling for what you don't want.

It means being realistic.

In a "good enough" relationship you are treated with 

• Kindness
• Love
• Affection
• Loyalty
• Respect

What people often get wrong in terms of relationship expectations is that they expect their relationship to be conflict free and to meet all their needs.

While it's understandable that no one wants a relationship that has constant conflict and upheaval, it's normal for couples to argue sometimes.

On the other end of the spectrum, when couples handle problems by avoiding conflict altogether, this often leads to emotional and sexual estrangement. 

Avoidant couples might appear calm on the outside, but there's usually a lot of tension roiling under the surface. 

For couples who have avoided dealing with their problems for a long time, the tension between them is often palpable so they can no longer maintain a calm facade. Everyone around them can feel it.

One or both partners who are avoidant might engage in giving the other partner "the silent treatment" which is also known as stonewalling (see my article: How to Improve Communication in Your Relationship: Stop Stonewalling).

Avoidant couples also allow grievances to pile up which leads to even more estrangement.

According to Dr. Gottman, when conflict is handled in a productive way, it can lead to greater understanding in the relationship. 

In addition, how each partner makes and accepts gestures to repair after an argument is also important. 

When there's no gesture for repair or the gesture isn't accepted by the other partner, grievances can pile up and result in longstanding resentment which can create increasing emotional and sexual disconnection (see my article: How to Deal With Resentment in Your Relationship).

Longstanding resentment can also lead to the demise of the relationship.

Realistic vs Unrealistic Expectations

Dr. Gottman also recommends that couples have realistic expectations with regard to solvable and unsolvable problems.

Relationship Expectations

Couples with unrealistic expectations often expect their partner to fulfill all their needs, which becomes an unsolvable problem.

Unsolvable problems which are based on unrealistic expectations include:

• Expecting a partner to know what you need without telling them
• Expecting a relationship to heal your childhood emotional wounds/trauma
• Expecting a relationship to fulfill all your emotional, psychological and existential needs

In addition, if you have an expectation that your partner will be your "soulmate," you're more likely to be disappointed when your partner can't fulfill all your needs because this is an unrealistic expectation. 

This also places a heavy burden on your partner and the relationship (see my article:  Why Looking For a "Soulmate" Will Disappoint You).

How to Strengthen Your Relationship

Couples in "good enough" relationships with realistic expectations can focus on strengthening their relationship by:

• Respecting one another
• Supporting each other's hopes and dreams
• Trusting each other and being trustworthy/loyal

Relationship Expectations

• Managing conflict constructively
• Making and receiving gestures for repair after an argument
• Learning to compromise 

In addition, having healthy relationship goals, which are developed together with your partner, can strengthen your relationship (see my article: 10 Relationship Goals That Can Strengthen Your Relationship ).

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT, Somatic Experiencing and Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Dating: Is a Situationship Right For You?

Situationships have become a lot more common in the dating world in recent years as compared to how dating used to be (see my article: How Does Old School Dating Compare to Contemporary Dating?).

People who want to date without a commitment often feel situationships work for them. 

Dating: Is a Situationship Right For You?

Other people who want an exclusive relationship don't like situationships because the lack of definition, commitment or direction makes them feel uncomfortable.

So, let's explore the pros and cons of situationships in the dating world, but first let's start by defining the term.

What is a Situationship?

The nature of a situationships can vary with different couples.

Generally speaking, a situationship is more than just FWB (Friends With Benefits) and less than an exclusive relationship. 

Dating: Is a Situationship Right For You?

In this respect, as previously mentioned, a situationship involves no commitment. It can occur between people who start out as strangers or people who are already friends.

The basic characteristics of a situation include:

• The Relationship is Undefined: You and your partner haven't put a label on your non-exclusve relationship. This might be because you just started dating so it's too soon to have "the talk" and, as a result, it hasn't been defined. It might also be because you're both fine with your situation as it is for now and neither of you has any intention to try to define it. It can also be because one of you likes things the way they are and the other is secretly hoping the relationship eventually becomes exclusive. 

• The Connection is Superficial and Based on Convenience: You and your partner might be sexual, but your conversations are mostly superficial small talk. It's possible that your partner might hardly or never ask you personal questions about yourself. In addition, there's no consistency in how often or when you see each other, so it's based on convenience. You might see each other when neither of you have any other plans or if one of you has plans that have fallen through.

• There's No Talk About a Future: As compared to people who are in an exclusive relationship, the two of you don't make plans for your relationship. You might not even make plans for future events like getting tickets for a concert or the theater. 

• The Relationship Isn't Exclusive: As previously mentioned, there's no commitment to be exclusive in a situationship, so each of you can date other people.

• There's No Follow Up: When you're together, you might really enjoy each other's company, but when you're apart, neither of you might take the initiative to contact the other or follow up with each other.

What Are the Pros and Cons of Being in a Situationship?

The pros and cons of a situationship are very much in the eye of the beholder.

If both people are genuinely interested in being in this type of casual relationship, they might find there are more advantages than disadvantages. 

Dating: Is a Situationship Right For You?

But if one person secretly wants a committed relationship and they're just going along with being in a situationship with the hope it will develop into something more, this can create problems.

The Pros

• Less Responsibility and Less Emotional Investment: For those who want less responsibility and no need to invest emotionally in a relationship, a situationship can work if both people want this.

• Freedom: You can enjoy each other's company when you're together, but there are none of the expectations involved with a committed relationship. This means you're both free to see other people.

• Fun With Less Stress: As long as both people are on the same page, you can enjoy your time together without the stress involved in a committed relationship.

The Cons

• Instability, Inconsistency and Stress: If Person A begins to develop feelings for Person B and Person B doesn't develop feelings for Partner A, Partner A might find the instability and inconsistency of a situationship to be too hurtful and stressful.

• Different Expectations: You might both start out liking a situationship but, over time, if Person A develops feelings, Person A might have different expectations. Under those circumstances, Person A needs to communicate. However, a change in the relationship might not suit Person B who might still want to be free and uncommitted.

Tips on How to Handle a Situationship

• Be Honest With Yourself: First, be honest with yourself. Know what you want. If you know you're not going to be comfortable with an uncommitted, undefined relationship, acknowledge this to yourself. There's nothing wrong with this--it's just who you are at this point in your life. Don't go into a situationship hoping to turn it into an exclusive relationship because it might never turn into that. Similarly, if. you know don't want to be in an exclusive relationship, there's nothing wrong with admitting to yourself that you want a casual relationship.

• Be Honest With the Other Person: Don't pretend you want something you don't want. Being honest with the other person can save a lot of heartache in the long run even if it creates an initial disappointment.

Dating: Is a Situationship Right For You?

• Communicate Your Needs Clearly: Along with being honest, communicate your needs clearly to the other person--whether it's at the beginning stage of a relationship or if you experience a change later on. Don't expect the other to know how you feel. 

• Be Honest, Tactful and Gracious If It Doesn't Work Out: A situationship might work for a while, but there's no way to know how feelings might change over time for one or both people. Many relationships run their course whether they're committed relationships or casual relationships. No relationship is emotionally risk free, so if it's no longer working for one or both of you, end it by being your best self.

Conclusion

It's important to know yourself. Situationships aren't for everyone and that's okay.

At certain points in your life, you might an uncommitted, undefined relationship because it's what suits you at the time with a particular person. 

At other times in your life, you might not want a situationship.

You might also be someone who would never want such a casual, undefined relationship and that's okay too.

Just be honest and open about your needs and consider the other person's needs when you're trying to decide what kind of relationship you want.

About Me

I am a licensed New York City psychotherapist, hypnotherapist, EMDR, AEDP, EFT, Somatic Experiencing and Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Are You Clinging to Unrealistic Expectations in Your Relationship?

In my previous article, Moving Beyond Blaming Your Parents, I discussed how remaining stuck in a blaming attitude towards your parents about your childhood is counterproductive in the long run to resolving your problems as an adult because it keeps you clinging to your past and, in many circumstances, unrealistic expectations.  In much the same way, clinging to unrealistic expectations in a relationship can keep you stuck and continually disappointed (see my article: Unrealistic Expectations Can Lead to Great Disappointment).

Clinging to Unrealistic Expectations in a Relationship

How Do You Know If Your Expectations of Your Partner Are Unrealistic?

People often tell you, either directly or indirectly, what you can expect of them. Usually the problem is that your wish for things to be different overrides the information you're getting from your partner. If your wish is so strong that you overlook the reality of your situation, you can remain stuck trying to change them even though they can't or won't change (see my article: 10 Reasons Why Trying to Change Your Partner Doesn't Work).

If you're not listening or observing what your partner is communicating, you're doing yourself and your partner a big disservice (see my article: How Do You Know If You're in an Unhealthy Relationship?).

Clinical Vignette: Clinging to Unrealistic Expectations in Your Relationship

The following clinical vignette is a composite of many different cases without any identifying information about any particular clients:

Ella

Ella and Jim were both in their mid-30s.  Two months into dating Jim, Ella felt frustrated that he called and texted her once every few days.  She expected him to contact her at least once a day so she felt neglected by him.

When she spoke to Jim about this, he told her that he wanted to keep things between them casual, which disappointed Ella even more.  In addition, he mentioned that he didn't consider them to be in a relationship, and even when he was in a relationship, he didn't like feeling  obligated to contact his partner every day because he was busy and focused primarily on his career and hobbies.  He told her that his partners have never been his priority.

After their talk, Ella felt disappointed.  She talked about this at her next therapy session.  In response, her therapist reminded her that she tended to choose narcissistic men who were self absorbed and that she and Jim wanted different things from each other.  She asked Ella why she remained with Jim if he continually disappointed her.  

Ella responded that she wanted to be in a relationship with Jim, and she was sure she could convince him eventually to spend more time with her.

Knowing Ella's family history and her prior history in other relationships, Ella's therapist pointed out that she was continuing to repeat the same pattern she had with her father.

She reminded Ella that when she was a child, she had the same feeling--if only she could make her father see that she was "good enough," he would pay more attention to her, but that dynamic with her father never changed.  

Two weeks later, Ella came in to therapy looking miserable.  She told her therapist that Jim told her he didn't want to see her anymore because she was "too needy."  She said she tried to convince him that they could work things out, but Jim wasn't interested.

Ella began ruminating about how to get Jim back, but her therapist interrupted her rumination by pointing out to her that even though it was clear that Jim didn't want to see her, Ella felt compelled to change his mind. Her therapist asked Ella to get curious about this.

When Ella calmed down, she conceded that she was obsessing about Jim.  She said that on an intellectual level, she knew he wasn't right for her but, on an emotional level, she felt compelled to get him back--even though he wasn't willing to give her what she wanted. She also conceded that her expectations of Jim were unrealistic.

Prior to her breakup with Jim, Ella refused to work on the childhood issues related to her father's emotional neglect of her.  She only wanted to talk about the present, but two weeks after the breakup, Ella felt ready to work on her traumatic childhood experiences and to integrate what she knew intellectually with what she felt emotionally.  

She realized that, unless she worked on the unresolved trauma, she would continue to be susceptible to falling for other narcissistic men like Jim.  She also knew that, even if she was in a healthy relationship, she might still get triggered whenever she feared her partner might lose interest in her.

Her therapist used Parts Work, which is also known as Ego States work, Internal Family Systems (IFS) and other names.  Parts Work helped Ella to access the child part of her, which contained the unresolved childhood trauma, as well as the adult part, which could serve as a protective, compassionate figure to the child part (see my article: How Parts Work Helps to Empower You). 

Over time, through Parts Work, Ella developed a more psychologically integrated experience with an integration of what she knew intellectually and what she felt emotionally so there was no longer a split.  The adult part of herself was able to soothe the child part so that, gradually, she healed from her childhood trauma.

Getting Help in Therapy

Although clinging to unrealistic expectations in familial or romantic relationships can be painful, many people don't know how to stop because this dynamic is usually a repetition of an unresolved trauma.  

A skilled trauma therapist can help you to work through the unresolved trauma that's impacting you in the present (see my article: What is a Trauma Therapist?).

Once you're free from your traumatic history, you can lead a more fulfilling life.

About Me

I am a licensed New York City psychotherapist, hypnotherapist, EMDR, AEDP, EFT and Somatic Experiencing therapist.

As a trauma therapist, I help clients overcome trauma.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 or email me.

Are You in a Transactional Relationship?

Transactional relationships are based on the premise of "If you do this for me, I'll do that for you."  

These relationships are conditional with one or both people keeping a mental scorecard of what they're getting from their partner and basing what they'll give on this tally (see my article: Stop Keeping Score in Your Relationship).

Are You in a Transactional Relationship?

In the past, most arranged marriages were primarily transactional relationships.  It was understood that a husband would provide financial support in exchange for the wife providing sex and children, and taking care of household chores.  The power dynamics were such that women, who had less financially, were dependent on men for their economic well-being.

Contemporary transactional relationships are similar to business relationships where the focus is on "making the sale" and getting as much as they can.  But personal relationships aren't business relationships, and anger and resentment tend to develop if people see their personal relationships in terms of what they can get.

An example of a transactional interaction in a dating relationship is a man who is willing to spend a certain amount of money on a date with the expectation that the woman will have sex with him at the end of the evening.  This might sound like a thing of the past, but it's still alive and well in the dating world among people who have this transactional mentality.

Looking at these interactions on the surface, some people might not see the problem at first, but individuals who think and behave transactionally are constantly keeping an eye out for "getting mine" and they often retaliate if they don't feel they're getting what they deserve.

Signs of Transactional Thinking and Behavior in a Relationship

The following statements, whether spoken or unspoken, are examples of transactional thinking and behavior:

• What can I get for myself in exchange for what I might give you?
• I want to see results from you and if I don't, I'll be unhappy.
• When you lose, I win.
• My perspective is the right one.
• If I don't get what I want, I'll blame you.
• If I don't get what I want (or as much as I think I deserve) from you, I'll punish you (this can take the form of breaking up, criticism and put downs, the silent treatment, cheating or taking revenge in some other way, etc).
• If I don't get what I want from you, I know I can get more if I was in a relationship with ___________.

Getting Help in Therapy

Ingrained ways of thinking and interacting can be difficult to see and even more difficult to change on your own.

A skilled psychotherapist can help you to make changes in yourself and in your relationship.

Rather than struggling on your own, seek help from a licensed mental health professional so you can lead a more meaningful life.

About Me

I am a licensed New York City psychotherapist, hypnotherapist, EMDR, AEDP, EFT (for couples), Somatic Experiencing and Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 or email me.

5 Tips For Letting Go of How You Thought Things Would Be

If there's one thing that's clear during this global pandemic, it's that things don't always go as planned  and when you're faced with a crisis, you need to find ways to cope (see my articles: Coping and Staying Calm During the COVID-19 Crisis and Fear and Anxiety During a Crisis).

Letting Go of How You Thought Things Would Be

By the time you become an adult, you've had experiences, both big and small, of being surprised and disappointed when you thought things would go a certain way and they didn't.

Whether these surprises and disappointments were due to people in your life not keeping their commitments or sudden changes in plans or events, you've had to deal with things changing in a way that you didn't want or expect.

Learning to Let Go: 5 Tips on Letting Go of How You Thought Things Would Be:
When it's obvious that there's nothing you can do to change these circumstances, it becomes a matter of learning to let go of your expectations.

When it's a big disappointment, letting go can be a long process.  It doesn't happen overnight because losses, especially big losses, are challenging.  You need to allow yourself to go through the grief and sadness and whatever fear and anxiety it might bring up for you.

5 Helpful Tips For Letting Go

• Allow Yourself to Go Through the 5 Stages of Grief (see my article:  The 5 Stages of Grief).
• Denial
• Anger
• Bargaining
• Despair or Depression
• Acceptance

• This process isn't linear and you don't necessarily go from one stage directly to another. You can experience these stages in any order and go back and forth between stages.
• Certain events or memories can also bring you back to the stages of grief, such as an anniversary of the death of a close relative or a birthday.  
• Be kind and patient with yourself (see my article: Self Compassion: Loving Yourself Even in the Places Where You Feel Broken).

• Acknowledge the Loss and, When You're Ready, Practice Gratitude
• Rather than sweeping your feelings under the rug, acknowledge that your disappointment is a loss.
• When you're ready, try to remember positive things in other areas of your life where you feel grateful.  You might not be ready to see or acknowledge these things while you're dealing with a big loss.  But, eventually, it might get easier for you to look at them without denying the feelings for your loss (see my article: Keeping a Gratitude Journal).

• Ask Yourself If Your Expectations Are Realistic
• While it's true that you might not always know what's realistic and what's not, there might be times when you have expectations of someone who disappointed you multiple times in the past, and you keep hoping and expecting this person will fulfill your expectations each time.
• Recognize the difference between hope and expectations. You might hope you won't be disappointed again by someone who disappointed you repeatedly in the past, but you're not accepting the reality of your situation. You're setting yourself up.
• Having expectations of someone who is either unwilling or unable to meet them is a guarantee for disappointment and hurt.

• Remember Other Times When Things Changed For the Better
• When you first experience a disappointment, you don't always see the silver lining.  Sometimes, it takes time to look back on a situation and see that even though you didn't get what you wanted, eventually things turned out better.
• For example, maybe you lost a job in the past, but then you decided to pivot and go for the career that you really wanted instead of settling for the job you had.

• Set Boundaries With People Who Constantly Disappoint You
• Rather than trying to control or manipulate someone into doing what you want, learn to accept that you won't get what you want from this person and set boundaries with them.
• Setting boundaries will mean different things in different situations (see my article: Setting Boundaries).
• For instance, if you're seeing someone who can't make a commitment to be in a relationship, don't settle for less than you want (see my article: Are You Dating Someone Who Has Problem Making a Commitment?).

Getting Help in Therapy

There are times when, despite your best efforts, you have problems letting go of your expectations.  This might be because the current situation is related to experiences from your past (see my article: Reacting to the Present Based on Your Traumatic Experiences From the Past).

If you're having problems letting go, you could benefit from working with a licensed therapist who has experience helping clients overcome this problem.

Many therapists, including me, are providing online therapy, also known as teletherapy, telemental health and telehealth, while they're out of the office due to the COVID-19 crisis (see my article:  The Advantages of Online Therapy When You Can't See Your Therapist in Person).

Contacting a therapist for help is often the first step to freeing yourself from obstacles that are keeping you stuck.

About Me

I am a licensed NYC psychotherapist, hypnotherapist, EMDR, AEDP, EFT and Somatic Experiencing therapist (see my article: The Therapeutic Benefits of Integrative Therapy).

I work with individual adults and couples.

I am currently providing online therapy during the COVID-19 pandemic.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.