How to Be Emotionally Supportive When Your Partner is Attending Trauma Therapy

People who are attending trauma therapy can benefit greatly from emotional validation and support from their partner (see my articles: What is Emotional Validation and Why Is It Such a Powerful Relationship Skill?, How to Develop Emotional Validation Skills and How to Become a Better Partner in Your Relationship).

How to Be Emotionally Supportive of Your Partner Who is in Trauma Therapy

How to Be Emotionally Supportive of Your Partner Who is in Trauma Therapy

Most people want to be emotionally supportive of a partner who is in trauma therapy. They have good intentions, but they might not know how to be supportive.  As a result, they end up unintentionally saying and doing things that can be harmful.

Tips on How to Be Emotionally Supportive When Your Partner is Attending Trauma Therapy:

• Keep an Open Mind: Recognize that you might not understand why your partner's experiences were traumatic. What is considered traumatic to one person might not be traumatic to another person.  Each person's experience is unique. So although you might not think your partner's experiences were traumatic, you also might not understand the psychological impact of these experiences.  Try to keep an open mind and see things from your partner's perspective.

• Show Empathy: Trauma therapy can be challenging. By showing your emotional support and empathy, you encourage your partner to continue to do the work in therapy to completion.  

How to Be Emotionally Supportive of Your Partner Who is in Therapy

• Be Patient and Don't Be Judgmental: Trauma therapy can bring up difficult emotions. If your partner is having a hard time, try to be patient and nonjudgmental.  In addition, trauma therapy is in-depth therapy that might take longer than you expect.  So, manage your expectations. 

• Remember: Progress Not Perfection: Progress in therapy isn't linear. Progress can mean two steps forward and one step backward.  Instead of a linear process, progress in therapy can be more like a spiral.  This is to be expected, especially in trauma therapy (see my article: Progress in Psychotherapy Isn't Linear).

• Validate Your Partner's Efforts in Therapy: While your partner is in trauma therapy, they could benefit from your emotional validation. So, rather than minimizing or dismissing your partner's efforts, validate and support them.

How to Be Emotionally Supportive of Your Partner Who is in Therapy

• Avoid Invalidating Your Partner With Toxic Positivity: Attending trauma therapy to takes courage. Your partner can be retraumatized if you invalidate their experiences because your invalidation might be a repetition of what they experienced in the original trauma. Toxic positivity includes invalidating statements that are minimizing and dismissive of another person's experience. Examples of invalidating statements include saying "Just get over it," or "It's in the past so why are you focusing on it now?" or "Be strong." Although traumatic experiences might have occurred in the past, their psychological impact usually lives on in the present.  In addition, recognize that when a partner engages in emotional invalidation, it often means they haven't dealt with their own trauma. If you're invalidating your partner with toxic positivity, it might be useful for you to step back and think about whether your partner's decision to attend trauma therapy has triggered something in you about your own unresolved experiences (see my article: How to Develop and Use Emotional Validation Skills in Your Relationship and Why Toxic Positivity is Harmful).

How to Be Emotionally Supportive of Your Partner Who is in Therapy

• Maintain Healthy Boundaries and Respect Your Partner's Privacy in Therapy: It can be tempting to ask your partner questions about the content of their therapy sessions, especially if you think your partner is talking about you. But it's important to respect your partner's privacy and maintain appropriate boundaries. If your partner gets into the habit of sharing the content of their therapy sessions with you, it can interfere with the therapy. This type of sharing on a regular basis, in effect, puts you in the therapy session in your partner's mind. As a result, they might unconsciously censor what they tell their therapist because it's as if you're in the therapy room with them.

• Don't Try to Compete With Your Partner's Therapist: It's not unusual to feel jealous of a partner's therapeutic relationship with their therapist. Your partner might be revealing personal information about their history that they haven't shared with you yet.  This might make you feel uncomfortable and competitive with your partner's therapist. Without even realizing it, you might say or do things that undermine your partner's therapy.  So be aware of this, and if you're tempted to do it, don't give in to that urge.

• Avoid Being Critical of Your Partner Attending Therapy When You and Your Partner Are Arguing: People often say things they don't mean during an argument. During a heated argument, don't throw your partner's therapy in their face. Using your partner's therapy as a weapon to shame them and make them feel guilty will backfire because it would be hurtful to your partner and to your relationship. 

• Find Ways to Be Helpful While Your Partner is in Therapy: Although trauma therapy offers an opportunity to get free from a traumatic past, it can also be intense at times. Try to find ways to be helpful to your partner by asking if there is anything you can do to make their life easier. 

Conclusion:

You have an important role in your partner's life and overall well-being. 

Being emotionally supportive of your partner, who is attending trauma therapy, can make all the difference for your partner and your relationship. It can also bring you closer together.

About Me

I am a licensed New York City psychotherapist, hypnotherapist, EMDR, AEDP, EFT, Somatic Experiencing, Sex Therapist and Trauma Therapist (see my article: What is a Trauma Therapist?

I work with individual adults and couples.

I have helped many clients to overcome unresolved trauma.

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.

Understanding Why Toxic Positivity is Harmful to Yourself and Your Loved Ones

I began a discussion in my last article, What is Toxic Positivity? by defining toxic positivity and giving examples of it. 

As a recap from my last article: Toxic positivity rejects difficult emotions (anger, sadness, shame, resentment, jealousy, envy and so on) with an attitude of "good vibes only."  

In other words, instead of dealing with actual emotions, toxic positivity only allows positive emotions at the expense of true emotions.

The Harmful Effects of Toxic Positivity

Why is Toxic Positivity Harmful?

Toxic positivity is harmful because it invalidates a person's real experiences.  Instead of being able to share what's really going on emotionally and getting emotional support, a person who is confronted with toxic positivity has their feelings dismissed, ignored or invalidated.

In addition, toxic positivity is:  

• Shaming: When someone discloses difficult emotions and they are met with toxic positivity, they usually experience their emotions as shameful. The message they get is that their feelings are unacceptable.  Instead of feeling cared for and emotionally validated, they are met with judgment which is presented to them as if it's helpful, but it's not.  

• Guilt-inducing: Aside from feeling ashamed, someone who reveals challenging emotions and is met with toxic positivity can feel guilty for feeling the way they do.

The Harmful Effects of Toxic Positivity

• Emotionally Avoidant: Toxic positivity is used to avoid uncomfortable feelings.  This often occurs because people have their own problems with challenging emotions and they can only tolerate "good vibes."

• An Impediment to Psychological Growth and Insight: Instead of dealing with challenging emotions, a person who uses toxic positivity doesn't grow psychologically. They also don't develop insight into their problems because they are avoiding them.

Clinical Vignette:

The following clinical vignette, which is a composite of many cases, reveals the harmful effects of toxic positivity and how therapy can help:

Nina

When Nina confided in her older sister, Jane, that she was sad about her breakup with Joe, she was seeking emotional support from Jane.  But Jane brushed off Nina's sadness by telling her, "I don't understand why you're sad. You're so much better off without him. You both want different things.  Just move on and get back out there to meet someone new."

Nina knew that ending her five year relationship with Joe was for the best.  She and Joe each had a very different vision of what they wanted in life, which was something Nina had ignored throughout their five years together.  

But when he told her that he knew he didn't want to have children and his long term plan was to move back to his small hometown in the Midwest, Nina knew for sure it wasn't going to work out between them, and she ended it.

Even though she knew she made the right decision, she also knew this was a significant loss for her.  At 28, she had only ever been in one serious relationship, which was her relationship with Joe.  And even though she knew that, unlike Joe, she wanted children and she wanted to stay in New York City, she still missed him.

After she spoke with her sister, Nina wondered if she was wrong to feel sad about her recent breakup.  She felt ashamed and guilty for feeling sad.  But no matter how hard she tried, she couldn't to brush aside her feelings.

Whens she spoke to her best friend, Carol, Carol told Nina that her emotions didn't seem unusual, "Of course, you feel sad. Joe was a big part of your life."  Then, she suggested that Nina seek help in therapy to deal with her feelings.

Her therapist validated Nina's feelings and told her that she was having a common response to a breakup.  Then she provided Nina with psychoeducation about toxic positivity.

The Harmful Effects of Toxic Positivity

As Nina thought about it, she realized that everyone in her family--her mother, father, and older sister often responded in this invalidating way when she felt sad, angry or frustrated.

Each family member had their own way of being emotionally invalidating.  Her mother usually interrupted Nina whenever Nina was trying to get emotional support from her by saying in a cheerful tone, "It will all look better in the morning."  This left Nina feeling alone and unsupported.

Her father usually responded to Nina by telling her, "Instead of focusing on what you don't have, focus on being grateful for what you do have," which made Nina feel guilty and ashamed for being concerned about her problems.

Over time, Nina worked in therapy to grieve the loss of her relationship. She felt emotionally supported and validated by her therapist.

She also learned to accept her emotions instead of second guessing herself.  She realized her family responded to her the way they did because they had their own problems with challenging emotions.  She came to understand that when she brought up her difficult emotions, they felt defensive and relied on toxic positivity to avoid their own unpleasant feelings.

Eventually, after Nina grieved the end of her relationship, she was able to begin dating again.  

She also grieved in therapy for the emotional validation she didn't receive growing up.  This was part of her trauma therapy.

In time, she no longer felt ashamed or guilty for feeling sad and she learned to accept all of her emotions--not just the pleasant ones.

How to Avoid Toxic Positivity

• Accept All of Your Emotions: Accepting your emotions doesn't mean you like the discomfort you are experiencing.  It just means that, instead of denying your feelings, you acknowledge them without judgment or self criticism.  

• Cultivate Self Compassion: In the same way you would be compassionate towards a loved one who was suffering, develop compassion for yourself. 

• Know That It's Okay to Have Difficult Emotions: Know that you're having a common experience when you feel sad, angry, disappointed, frustrated or experience other challenging emotions. Having these emotions doesn't make you less than anyone else. It just makes you human.

• Be Assertive in Challenging People Who Are Toxically Positive With You: If someone is invalidating your emotions, you can set a boundary with them in a tactful way. You don't have to listen to advice that includes toxic positivity.  By being assertive, you will be asserting your right to have your own emotional experiences without judgment, shame or guilt.

Conclusion

Toxic positivity is a mindset which states that people should remain positive regardless of what is going on for them.  It invalidates people's genuine emotions with superficial platitudes and pressures them to do things like "always look on the bright side" when that's not what they're feeling.

People who engage in toxic positivity might have good intentions, but their platitudes leave loved ones who are struggling emotionally feeling alone, emotionally invalidated, dismissed, ignored, shamed or guilty.

People who use toxic positivity are often unable to tolerate their own uncomfortable emotions, and they impose their discomfort on others under the guise of "being positive."  

You can learn to be self compassionate by accepting your emotions and practicing self validation (see my article: What is Self Validation?).

When to Get Help in Therapy

Growing up with toxic positivity is traumatic.  You internalize these toxic messages at a deep level.  Often this results in self doubt about your emotional experiences, which leaves you feeling guilty, ashamed and unworthy.

If you have been traumatized by toxic positivity since childhood, you could benefit from working with a trauma therapist (see my article: What is a Trauma Therapist?).

In trauma therapy, you can learn to let go of the emotionally invalidating messages internalized so that you can accept your emotions, validate yourself and learn to be self compassionate.

About Me

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

I am a trauma therapist who works 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 is Toxic Positivity?

While there are many benefits to positive thinking, including stress relief and increased resilience, toxic positivity is harmful.   

Toxic positivity rejects difficult emotions with an attitude of "good vibes" only.  It aims to present a facade of inauthentic cheerfulness. 

Rather than allowing yourself or others to acknowledge difficult emotions, you invalidate these experiences with toxic positivity (see my articles: What is Emotional Validation? and What is Self Validation?).

What is Toxic Positivity?

Toxic positivity only allows for positive emotions at the expense of your true emotions.  Over time, when you engage in toxic positivity, instead of being genuine, you create a false self (see my article:  What is a False Self?).

Signs of Toxic Positivity

• Minimizing or dismissing your own experiences or the experiences of others
• Denying genuine emotions such as sadness, anger, grief, feelings of loss or helplessness or other challenging emotions
• Shaming yourself or others for having difficult emotions
• Wanting to feel only "good vibes" all the time
• Feeling guilty for feeling difficult emotions
• Being intolerant of difficult emotions
• Feeling the need to be constantly busy in order to push down difficult emotions (see my article: Are You "Keeping Busy" to Avoid Painful Emotions?)

And so on.

Examples of Toxic Positivity

Toxic positivity can take many forms.  The following examples are just a few of the things that people say to themselves or to others, which are often meant to be helpful but which minimize, dismiss and invalidate genuine emotions:

• Death of a Loved One: Going through grief after the death of a loved one is a normal experience (see my article: Allowing Room For Grief).
• Invalidating statements include:
• "You shouldn't feel sad." 
• "She's in a better place."
• "He wouldn't have wanted you to be so sad."
• "It's been six months. Why are you still so sad?"

• Breakup of a Relationship: Ending a relationship, even one that was unhealthy, is a loss and it's important to acknowledge and work through that loss (see my article: 7 Reasons You Might Be Struggling With a Breakup).
• Invalidating statements include:
• "You're better off without him."
• "Why are you so sad when you were the one who broke up with her?"
• "Just get back out there and find someone else."
• "The best way to get over someone is to get under someone else."

• Loss of a Job: The loss of a job, even a difficult job, is still a loss (see my article: Job Loss and Loss of Identity).
• Invalidating statements include:
• "Look at the bright side. Now you don't have to deal with your difficult boss."
• "Cheer up. It's not the end of the world."
• "It's only a job. No one died."
• "It's not as bad as it seems."
• "Look for the silver lining. Now you have more time to relax."

• A Serious Medical Diagnosis: Getting news about a serious medical diagnosis can be frightening (see my article: Serious Medical Problems Can Change the Way You Feel About Yourself).
• Invalidating statements include:
• "Stop complaining. Other people have it much worse than you."
• "Stop worrying. Just be positive."
• "Don't make a mountain out of a mole hill."
• "Stop being so negative."
• "It will all be okay."

• Coping With a Traumatic Experience: Reactions to trauma are unique for each person. What might not be traumatic for one person--even someone from the same family--might be traumatic for another (see my article: When Your Traumatic Past Lives on in the Present).
• Invalidating statements include:
• "You think that's traumatic? When I was a kid, I had it much worse."
• "It's all in your head."
• "Stop being so negative."
• "I thought you were stronger than that."

Next Article:

In my next article, I'll discuss the harmful effects of toxic positivity and how to avoid them: Why is Toxic Positivity Harmful?.

About Me

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

I work with individual adults and couples (see my article: What is a Trauma Therapist?).

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 Josephine Ferraro, LCSW - NYC Psychotherapist.