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Love Is Never Enough explores the most common problems in marriage: the power of negative thinking, disillusionment, rigid rules and expectations, and miscommunication. These issues can be approached through cognitive therapy, in which thinking through and reasoning are used to counteract the poor communication which so often erodes relationships. With eloquence and accessibility, Aaron T. Beck, MD, shows how effective communication can restore and strengthen the ties and bonds between couples.… (plus d'informations)
Informations provenant du Partage des connaissances anglais.Modifiez pour passer à votre langue.
Although many popular writings have focused on the expression of anger in intimate relationships, and how to deal with it, there has been scant attention paid to the misconceptions and miscommunications that are so often responsible for the anger and conflict. How one spouse perceives and interprets what the other does can be far more important in determining marital satisfaction than those actions themselves.
To avoid such marital misconceptions, it helps to understand how the mind functions—and malfunctions—when we are frustrated or disappointed. Our fallible mental apparatus predisposes us to misinterpret or exaggerate the meaning of other people’s behavior, to make negative explanations when we are disappointed, and to project a negative image onto these people. We then act on these misinterpretations—attacking the very negative image that we have projected.
It rarely occurs to us at that moment that our negative judgment could be wrong, and that we are attacking a distorted image. For instance, when frustrated by Ted’s moods, Karen projected an image of him as a kind of mechanical man, incapable of expressing feeling to another person. At the same time, Ted saw Karen as one of the Furies, filled with hate and vengeance. Whenever one of them would disappoint the other, these extreme images took over their minds and fueled their anger.
At this point, it would be helpful to review the flow of Lois’s thoughts, in which we can see the gradual snowballing of negative ideas, leading to her feeling alone and abandoned.
Why is he silent?
He must be angry at me.
I must have done something to offend him.
He will continue to be angry at me.
He is always angry at me.
I always offend people.
Nobody will ever like me.
I will always be alone.
In close relationships, we are less flexible in using our coding system than in more impersonal situations. In fact, the more intense a relationship, the greater the possibility of misunderstanding. More than any other intimate tie, marriage presents continual opportunities for the misreading of signs.
We can see what underlies many of the problems of committed relationships more clearly if we look at the exaggerated versions of these ways of thinking in people who have psychological disorders such as anxiety, depression, and hypochondriasis. Their system of coding particular events is uniformly biased. Depressed people, for instance, are likely to interpret ambiguous events in a way that reflects badly on themselves. A housewife, seeing that the children are squabbling, concludes, “I am a failure as a mother.” An anxious person, on the other hand, sees danger in innocuous situations. A nervous husband whose wife is late for an appointment thinks, “She was mugged.” And the hypochondriac interprets normal bodily sensations as signs of serious disease: slight faint feelings signify a brain tumor, heartburn indicates an impending heart attack, and a backache signals kidney disease.
Such people differ from “normal” people in that they ascribe much more importance to their conclusions and hold them far more tenaciously. They are much more likely to spot patterns that fit their own preconceptions, and to ignore information that does not fit these patterns. Paradoxically, they remain mired in their way of thinking even though it brings them great pain. Such “cognitive rigidity” is accentuated in most people when they are under stress.
We can learn a great deal from these psychological disorders because we see the same kind of thinking in distressed relationships when the prejudice is directed toward the partner. Research studies have shown that couples in distressed marriages can be reasonably objective in the motives they attribute to other couples; but, in the same situations, they inaccurately attribute negative motives to their own spouses.
Distressed couples often react to each other as though they themselves had a psychological disorder. Their thinking about their spouse shows bias like that seen in people with anxiety and depression. To them, their beliefs are real, their minds are open. Actually, they have closed minds and a closed perspective where their partner is concerned.
Hostile spouses, for example, do not realize that their view of their partner may be distorted by their state of mind and the beliefs that dominate them. When someone tries to correct these distortions—particularly the spouse—that person may well run into a wall of hostility. Angry people do not take kindly to having their views of reality contradicted, and they see the other person not only as wrong but as attempting to manipulate them or even deceive them.
When hostile spouses attempt to divine an invisible state—namely, their partner’s emotions, thoughts, and motives—they are as convinced of their conclusions as they would be if they could see right into their spouse’s mind. To them, their beliefs are not simply a conclusion but reality. To correct these conclusions requires the application of a number of strategies,…
On the other hand, during the infatuation of courtship and early married life, couples show a positive bias. Almost everything the partner says or does is interpreted in a positive light. He or she can do no wrong. But if the marriage runs into difficulties, the repeated disappointments, arguments, and frustrations lead to a change in mental attitude. Distressed, the partners shift from a positive to a negative bias. Then, much of what either of them does is interpreted in a negative light. He or she can do no right.
The power of negative thinking is demonstrated in our casual observations. How often have we heard a partner complain, “We had a great day together and then one stupid little thing happens and it spoils everything!” The power of the negative is shown in a number of research studies. What most of all distinguishes distressed marriages from satisfactory marriages is not so much the absence of pleasant experiences but the larger number of unpleasant experiences, or ones given that interpretation. The improvements that couples show in counseling are accompanied more by a reduction in unpleasant encounters than by an increase in pleasant events. Happiness seems to come more naturally when the negative experiences and negative interpretations are diminished.
Just as cognitive therapy can help patients with clinical anxiety or depression understand their erroneous thinking, the same principles can counteract the misunderstandings and biases of distressed marriages, such as those described in this chapter. But first it is important to understand the basis for such problems in thinking, and to learn how to identify them. Then, couples can test their interpretations and beliefs about each other, and correct them accordingly—rather than letting negative thinking spoil their happiness.
Ted’s reaction reflects a sobering fact. What attracts partners to each other is rarely sufficient in itself to sustain a relationship.
Ted’s inflexible expectations of Karen illustrate a crucial characteristic of all intimate relationships. When someone fails to live up to our expectations in a non-intimate relationship, we may feel disappointed and tend to expect less from the person, or write off the relationship as not worth maintaining. In this kind of relationship, our expectations adjust to fresh experiences—and disappointments lower our expectations.
In a marriage or other committed relationship, however, the response is frequently different; disappointment does not necessarily lead to a lowering of expectations. In many cases, the husband or wife either cannot or is unwilling to relinquish the original expectations. Ted said, for instance, “I’m entitled to have Karen ready when I’m ready. She doesn’t have the right to keep me waiting . . . I have every reason to expect that my wife will do what I ask. I always do what she wants.”
The expectations in marriage are generally less flexible than in an uncommitted relationship. Part of the inflexibility may be explained by the fact that when couples make a lifetime commitment, the stakes are much higher than in a more casual relationship. Marriage implies entrusting your happiness, if not your life, to another person. As a result, the partners build strict rules into the relationship to provide warranties against being abused or betrayed. Further, committed relationships are much more likely to revolve around symbols—of love or rejection, security or insecurity—which by their very nature are inflexible.
A particularly distinctive aspect of such expectations in marriage is interpreting “lapses” as indicating a general failure in the relationship. The offended spouse regards these lapses as evidence that the partner is uncaring. Karen, for example, expected that Ted would accept her unconditionally—as he had during the courtship. When he became critical, she believed that he didn’t care.
Husbands and wives, or unmarried couples living together, have certain expectations of the return on their investment in the relationship. One mate, for example, may want to feel totally accepted, to be understood, to share pleasant experiences, to receive support when feeling bad, and to obtain help when troubled. In return, he or she is willing to make sacrifices for the partner and to offer similar support. The other partner may expect more practical benefits: somebody to provide enough income for a reasonable standard of living, to share the raising of children, to participate actively in sex, and to arrange for social and recreational activities.
These expectations form an implied contract, “the marital compact”—one that is rarely made explicit. When one partner knowingly or unknowingly violates the compact, however, the partner who holds those expectations will feel let down or betrayed. Keeping the contract is seen as a symbol of caring and trust. But honoring it depends in large measure on whether one mate can sense what the partner expects and has the necessary motivation and skill to meet the expectations. To show consideration and empathy, for example, requires skills such as the ability to listen, ask questions, and provide explanations.
Making Balanced Judgments
Thinking in opposites, which is common in couples, differs from the kind of thinking we use in most dealings with other people. Our judgments outside our intimate relationships are, for the most part, more moderate and more reasonably balanced. But when we have a large investment in a relationship, we seem to slip into this more primitive, all-or-nothing thinking. Ted illustrates this process. He perceived Karen in extremes, he interpreted her actions by way of his private frame of reference, and he pronounced negative judgments on her.
But the future of troubled relationships is not so grim as this discussion may imply. The so-called vices are not embedded in rock; they are not fixed traits that cannot be modified. With counseling, Ted and Karen and Ken and Marjorie were able to see each other more reasonably, and they learned to meet each other’s expectations better.
Important changes can occur if couples improve their communication skills, such as listening more attentively, expressing their wishes more effectively, and defining and meeting their problems in a collaborative spirit. Acquiring these basic skills can change marital partners into being more sensitive, considerate, responsible, reasonable, and so on—in short, more “virtuous.” Of course, reaching these goals requires considerable application and practice.
But that is only a first step to make a marriage work better and be more enjoyable. Simply learning new ways of communicating may not always be sufficient. Partners have to revise many strongly held, negative beliefs. Remarks like “She’s so wrapped up in herself, she never cares about my needs” or “He always does what he wants to do and never what I want to do” often represent, in part, the speaker’s own self-centered orientation.
Such egocentric attitudes are discernible in formulas embedded in Ted’s notion that “If Karen is on time, she is responsible. If she is late, she is irresponsible.” Such beliefs become absolute and rigid because they are seen in terms of opposites: virtue and vice, goodness and badness. The logical consequence of Ted’s belief was that when Karen was on time, it did not count for much; when she was late, it led to the conclusion that “She is never on time.” Any lapse on her part was a violation of Ted’s rule and led to the absolute generalization “never.”
Emergence of Rules
Where do the rules in a marriage come from? Why do they seem to acquire full force only after a total commitment? There are several kinds of expectations that operate at different stages of a marriage. The early, romantic expectations concern loving and being loved—continuously. One of life’s cruel deceptions is the myth that the intense idealization and infatuation that draw a couple together will guarantee a loving relationship over the years. Sometimes this romantic notion is fortified by the belief “If I am a good spouse, I will surely be loved and be happy.”
Although the notion that couples have to work at their relationship has become commonplace, it is surprising how few people actually follow this precept—or know what to do. In the early phase of marriage, the idealization and passionate attachment tend to smooth over differences. As time goes on, many partners may avoid facing their emerging differences out of a futile hope that things will work themselves out. Moreover, one of the mates may be oblivious to the fact that there are real difficulties or may believe that the partner is only manufacturing problems or is a chronic complainer. When the partners finally do attempt to solve their problems, they may have accumulated so many memories of slights and injustices that they can no longer approach their difficulties in a dispassionate way.
Expectations in the early years of marriage are shaped in part by a person’s conception of the roles of wife and husband. Spouses bring to marriage their own special notions that are often derived from their own familial experiences.
People do not necessarily copy their parents in deciding how a husband and wife should behave. A husband, for instance, may regard his father as an appropriate example of “husbandhood,” or he may react against what he sees as his father’s “weakness” or “tyranny” by assuming opposite characteristics. These assumptions are rarely expressed openly, discussed, or agreed on by the partners. Further, the silent assumptions of each mate about the roles of husband and wife rarely match.
The basic contract of a marriage is “I will take care of my husband [or wife] and, in return, he [or she] will provide for my basic needs.” But the partners may have very different definitions for these two components of the contract. Further, mates may lack the one ingredient that could make their partnership effective—flexibility.
A major epoch in the emergence of rules begins after a child is born into the family. Some studies have shown that at this time, husbands as well as wives are prone to experience symptoms of depression and increased irritability. The spouses’ differing childhood experiences shape different strategies for child rearing, with different expectations regarding the role each parent should play. These differences may lead to conflict.
The first child usually has a strong impact on the young mother, who generally assumes a heavy set of obligations for parenting. But in addition to the responsibility she accepts for herself, she also increases her expectations of her husband, with respect to care both for their child and for herself. If her husband does not respond to her unspoken should, she is likely to become resentful or even depressed.
The husband, on the other hand, may blithely assume that he will continue to receive the same attention and support from his wife that he received before the child was born. If his wife is less “giving” than previously, he may see her as deliberately withholding the affection or attention to which he is “entitled.”
Each spouse seems to operate according to a similar set of entitlements: “I’m putting more into the family. I’m entitled to as much affection, attention, and support as I got before. But given the physical and psychological demands of pregnancy and the postnatal period, the new parents generally have fewer resources to draw on and offer as support, and so each is likely to feel deprived. A relationship that had been relatively tranquil can easily become unsettled after the birth of a child.
Missing the Message
Good communication involves more than getting your own ideas across; it also means understanding what is being said by the other person. People who are consistently vague or indirect in their speech lead their partners either to jump to incorrect conclusions or to ignore what they say. Others have difficulty in understanding their spouse’s messages and thus misinterpret what they hear.
A study by psychologist Patricia Noller showed major differences in the understanding of communications between couples who have a good marital adjustment and couples with a poor one. The couples with unhappy marriages were less accurate in decoding what their spouses meant than were the happily married spouses. It is especially revealing that the unhappy couples performed as well as the happy spouses in decoding messages from strangers.
This finding suggests that the whole process of communication, which can work well outside the marriage, is somewhat derailed in distressed couples. Their misunderstandings are generally not rooted in some chronic communication deficiency with everyone; they are specific to the disturbance in the marital relationship.
The impact of symbolic meanings may be understood if we examine the unspoken provisions of the unwritten marital compact. In it, as in many other implied compacts at work or in organizations, there is a tacit agreement about the nature of the goals and the procedures for reaching them (for example, setting policy or assignment of tasks). In addition to having vaguely defined rules and provisions for carrying out practical mandates, the marital compact also contains a set of promises and expectations regarding the nature of the relationship (love, caring, devotion, loyalty, and so forth). What complicates the practical component of the compact is that day-to-day performance may be judged for its ability to meet the values and expectations of the emotional provisions of the compact (“Your interests will always come first”) rather than for its ability to achieve practical results. Thus, what might be labeled as an “oversight” on the part of a less than meticulous painter becomes an accusation of “unfairness” or possibly “gross negligence” on the part of a spouse.
To repeat, many partners judge one another’s actions according to personal, symbolic meaning rather than practical importance. Thus, we hear: “Everybody has a job to do—if my husband doesn’t do his job properly, it’s because he’s trying to get away with something” or “If my wife doesn’t do her job, it shows she doesn't care for me.”
It is because of the personal meanings they attach to each other’s actions that spouses are so often less tolerant of each other’s lapses than they are of other people's failings. While they accept lapses by service personnel or co-workers, they view what their spouse does as a reflection of the marital relationship.
These lapses in marital standards trigger a sequence of evaluations: Is he acting responsibly? Is she really devoted? Is he entitled to behave that way? If he slips up on his job, he is bad. If she doesn’t pull her own weight, she is wrong. If a husband, for example, catches his wife skipping important details, he experiences moral indignation. If a wife suspects her husband of shirking his duties, she experiences righteous rage.
Most spouses are unaware they are rating each other according to moral standards. Interestingly, judgments like those their parents made seep into their own reactions; they see an erring spouse as “bad,” just as they were labeled by their parents, and they respond the same way as their parents did—with punishment.
Most overreactions could be alleviated if spouses would transfer their attention from a preoccupation with the partner’s “injustice” or “impropriety” and zero in on the preceding, hidden hurt. They might recognize when their anger is fueled less by their partner's misdeeds than by their own sensitivities. They might then become less reactive and respond constructively to their spouses—instead of blaming them.
The compelling fact is that there are more efficient ways for partners to settle problems in a marriage than by screaming at each other. For instance, inhibited people like Beverly can practice simply stating their wishes in a straightforward way, and use finesse and explanations rather than attacks. The current trend toward self-assertion and liberation, in the worst sense of the words, has freed many people of their inhibitions but has cost them a great deal in their intimate relationships. They do not realize that it is possible to use self-assertion without depending on anger to fuel their assertiveness.
In analyzing the profound change that occurred, I observed that Marjorie’s ability to concentrate on the positive features in her marriage, instead of on its defects, gave her a more balanced perspective of herself and her husband. This change in perspective neutralized her fear that Ken would someday resemble her father. As her perspective changed—and her fears subsided—she was able to commit herself to making the relationship work, to plan on staying in the marriage rather than getting out of the marriage.
An important rule can be extracted from this case: fears can prevent people from making a commitment, but holding back can keep the fears alive. A corollary accompanies this rule: by taking a chance and allowing themselves to trust and be dependent on the spouse, partners may at first increase their sense of vulnerability, but ultimately they can learn that it was worth the risk.
Marjorie had seen her aloofness as a way to keep Ken in line and also to protect herself. Part of my counseling involved working through her fears of risk taking:
ATB: Why don’t you want to make the commitment?
MARJORIE: I’m not sure I can trust him.
ATB: Suppose you find out that he can’t be trusted, then what?
MARJORIE: He might hurt me.
ATB: Then what happens?
MARJORIE: If he hurts me, I’ll really feel miserable.
ATB: Then what will you do?
MARJORIE: I’ll think of getting out of the marriage.
ATB: But you’ve been thinking of getting out since the day you got married. What would you actually lose if you made your commitment that things will work out, instead of that they might not work out?
MARJORIE: I guess I could find out that I can’t trust him.
ATB: So you’ll find out once and for all that he is untrustworthy. But suppose you go all out and he passes the test?
MARJORIE: I suppose I’ll discover that he’s okay after all and I guess I’ll feel more secure.
I set up a three-month experiment with Marjorie in order for her to test the following hypothesis: “If I totally commit myself to the relationship, look for the positive instead of the negative, I will feel more secure.” After three months, she discovered that indeed she was more secure and had fewer and fewer thoughts about getting out of the relationship.
This case illustrates the importance of questioning one’s most deeply held assumptions, for example, that one should never allow oneself to be vulnerable. By trying to avoid an indefinite risk—of being trapped in an unpleasant marriage—Marjorie had paid a definite price, of never being totally happy or secure. She had gotten herself into a vicious cycle: to “protect” herself by always looking for an escape route, she had created an unstable relationship; the uncertainty led her to further insecurity, increasing her need for self-protection. The cost of eternal vigilance was continuous insecurity.
Similarly, Marjorie was leery of making a firm commitment to her job or friends because of her fear of getting hurt by a rejection. Her sense of vulnerability and need to protect herself from risk was also expressed by her insistence on maintaining a large reserve in her bank balance—even though the money would have gotten a better return had it been otherwise invested—and by her taking out large amounts of disability insurance. In a sense, Marjorie’s marital policy illustrates the value of making a more substantial investment in the marriage rather than holding a large emotional reserve.
One misleading belief about relationships is that people should always be direct and totally honest. But truth has many faces and nuances that one can neither explore nor express easily. And the naked truth can be destructive. While at the height of their anger, people are often quite candid in saying what they think; when they have calmed down, they see things quite differently. However, as the following dialogue shows, the person on the receiving end of the “honest” criticism might continue to accept the negative label as a genuine expression of the partner’s true feelings.
TOM: Why are you moping around?
SALLY: You told me I was stupid.
TOM: I really didn’t mean it. I was angry at the time.
SALLY: I know you really do think I am stupid.
TOM: That just isn’t true. I was angry.
SALLY: You always say that when people are angry they express their true thoughts.
This is one of the knottiest problems in “letting it all hang out”—the myth that the feelings expressed in a strong emotional state are somehow more genuine than those expressed at other times. The fact is that at times of high emotion, people are least likely to express their true thoughts; what they express are often thoughts generated by a primitive thinking program…—twisted by distortions and overgeneralizations—which is not at all what they think in a more calm state.
It is easy to confuse being honest with being direct. For instance, you can answer a question directly without revealing all your innermost thoughts and feelings on the matter. Thus, if somebody asks you how your family is, you can truthfully say fine (referring to their health) without adding that your marriage is shaky or that your children are doing poorly at school. Simple, direct answers suffice in most conversations and do not require total disclosure.
For many people, being indirect offers a way to protect themselves. Instead of saying what they mean, they ask a question or make a roundabout or ambiguous statement, leaving it to the listener to decipher what they are really getting at. Since many mates complain that their spouses are too indirect, it is worthwhile understanding the reasons for this approach.
Sometimes the indirectness is due to stylistic differences in how men and women converse, or to ethnic and family backgrounds—the reputation New Englanders have for being taciturn, for example. But apart from conversational style, indirectness is often a strategic move, a way of playing safe. We may want to express ourselves with caution so that if we don’t get a positive response, we can easily take it back or suggest that we meant something else.
By being indirect, we can test the waters before we jump in and commit ourselves. Then, depending upon whether our mate is receptive, we can advance or retreat. Rather than just blurt out our ideas, we send out feelers as a way of sensing the reactions, and then we shape the presentation of our ideas accordingly.
Such conversational diplomacy is common in broader social life but often fails in marital relations. Some of the most effective business leaders, for instance, seem to have the knack of knowing when to pursue a given line of action, when to pause, and when to stage a strategic withdrawal. However, when these same managers are dealing with their spouses, their polished techniques and conversational ploys suddenly seem to vanish.
Of course in marriage, one does expect to be free to let one’s hair down, to get things off one’s chest. And in many relationships this works—much of the time. On the other hand, if the topic is sensitive, when there is a conflict of opinion or interest, or when one or the other mate is fatigued or stressed, the upfront approach can boomerang.
Rules of Conversational Etiquette
There are guidelines that can make your conversations more enjoyable as well as more effective. By following these suggestions, you will be able to prevent the kinds of glitches that impede many discussions.
Tune In to Your Partner’s Channel.
Give Listening Signals.
Don’t Interrupt.
Ask Questions Skillfully.
Use Diplomacy and Tact.
When spouses fight, their clash is often attributed to a conflict of style or habit. “Karen and Ted fight because Karen is usually late and Ted can’t stand being kept waiting.” “Judy and Cliff fight because Cliff leaves his clothes around and Judy has to pick them up.” On the surface, the arguments do seem to stem from such conflicts, which center on issues like promptness or neatness. Yet disagreement over such values or habits does not seem sufficient to produce the deadly serious fights that often occur. After all, it is not a tragedy if Ted has to wait for Karen—he often waits for other people without getting steamed up—or if Cliff leaves his sweater on the chair instead of hanging it up.
One paradox is that although conflicts like these are deadly serious, frequently neither mate realizes what he or she is actually fighting about. The questions of promptness versus tardiness, order versus disorder, although apparently at the center of the conflict, are only on the periphery. The eye of the storm is not the inconvenience of having to wait or of having to pick up clothes per se, but the belief that those events “prove” that the mate is irresponsible, insensitive, or disrespectful. Each partner is perceived as an offender: Ted and Judy, for being controlling and picky; Karen and Cliff, for being negligent and irresponsible. It is not the acts themselves that produce serious distress and rifts—it is the interpretations, or misinterpretations, the couple make.
As pointed out earlier, anger is aroused by the symbolic meanings partners attach to each other’s actions. Ted believed that if Karen really respected him she would be on time, since she knew he worried when she was late. Because of his concerns about something happening to her, he concocted a rule: “She should not keep me waiting.” When Karen was late, Ted became angry at her for breaking the rule—even when he knew that she may have been delayed for good reason. Ted thought, “She knows how important it is to me that she be on time. Since she’s late, it shows she doesn’t give a damn about my feelings.”
The meanings that husbands and wives attach to events are shaped by the virtues and vices described…. By these standards a particular action, for example, may show a partner to be responsible, respectful, caring—or irresponsible, disrespectful, indifferent. Since the favorable behaviors seem to be taken for granted over a period of time, the unfavorable actions are more likely to be noticed and to receive a symbolic—and negative—interpretation. Thus, a spouse’s missteps or misdemeanors, even though far less frequent than his or her helpful acts, may make a stronger and more lasting impression.
Although spouses often mind read, ascribing unworthy motives to their partner, they are in truth blind to the partner’s actual thoughts and attitudes…. Thus, many grave marital battles are staged by two blind combatants fighting against fantasized images they have projected onto each other. Though directed at the fantasized image, the attacks pierce the real person.
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Love Is Never Enough explores the most common problems in marriage: the power of negative thinking, disillusionment, rigid rules and expectations, and miscommunication. These issues can be approached through cognitive therapy, in which thinking through and reasoning are used to counteract the poor communication which so often erodes relationships. With eloquence and accessibility, Aaron T. Beck, MD, shows how effective communication can restore and strengthen the ties and bonds between couples.
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