The Stuffers Vs. The Trigger Tempers... Part 1 of 2~ The Antidote toStuffing:

Are you a person who tends to stuff things when you get upset?  If so, you might be a "stuffer."  Or when upset, are you a person who is ready to fight at the drop of a hat?  Then you might have a "trigger temper."  

This first article is going to explain the "stuffer" and give stuffers the antidote to stuffing.  The second article in this series, "Taming Trigger Tempers," will offer suggestions for managing explosive tempers.

Stuffers are people that let things roll off their backs.  They seem to go with the flow and be pretty laid-back.  Then all of a sudden <<WHAM!!!>>  They blow up and all this stuff comes out that they didn't even know they were upset about.

Years ago, I was teaching an anger management class.  I asked each participant if they were a "stuffer" or if they had a "trigger temper."  Most of my students answered they are "stuffers."  This answer was surprising because when we think of people who have tempers we usually think of people who are "hot- heads."

I explained to my anger management class that the best antidote to stuffing is to learn assertiveness skills.  Assertiveness is the ability to respectfully, responsibly, and consistently stand up for yourself.  When I gave the following example of assertive communication in my anger management class, students looked at me in horror.  Imagine that one day your best friend came to you and started complaining about one of your other close friends.  In order to address this situation assertively you might say, "that person is one of my closest friends and if you have a problem  you need to go talk to that person.  Please stop talking to me about it."  (Come to think of it, the ladies of The Real Housewives of Orange County could learn a  thing or two about direct and assertive communication!)  

Anyway, many of my students would respond to my assertiveness example by emphatically saying, "I could never say that!"   When asked why, my students would respond that to do so would be rude, or that they were afraid to make their friend mad, or worse they feared they would lose the friendship altogether.  

So I asked my students what they would do If they did not address it and that friend kept complaining.  Most of my students replied they would rather stop hanging out with that friend than confront the situation. 

Coming off rude, making your friend mad, or losing your friendship are all real possibilities.  But think about this, however.  As Dr. Phil would say, until you "teach your friends how to treat you," you will continue to subject yourself to uncomfortable situations with complaining friends.  You can keep doing that, but by doing so you are supporting someone else's comfort level at the expense of your own.  And by not sharing your feelings you're actually being unfair to your friends by not giving them the opportunity to fix something that's wrong.

Whether you choose to continue stuffing or you choose to respectfully and responsibly take assertive steps to change the uncomfortable situations you find yourself in, you run the potential of losing friendships either by your choice or theirs...  

On the flip side of that, since you run the risk of losing a friend anyway, why not also run the risk of having a better friendship by being honest with your feelings?  Though initially uncomfortable, by addressing the situation you are actually creating an opportunity to live your life more honestly and comfortably.  You are demonstrating respect for your friend by entrusting your feelings to your friend.  You are creating an opportunity to take yourself out of an uncomfortable situation and uncomfortable situations in the future.  And you are creating an opportunity to possibly even deepen your friendships.  Which option will you choose?

Ms. Trotter is a Licensed Marital and Family Therapist in private practice in Tulsa & Ponca City, Oklahoma.  She conducts counseling with individuals, couples, children, adolescents, and families.  See a therapist from the privacy of your own home if you have a webcam, and a smartphone, laptop, or tablet. Visit her website at http://www.treytrotter.com for additional information. 

Talk, Talk, Talk. The Problem With Communication Is... (Part 1 of 3)

A lot of my divorce clients have told me over the years, "Trey, if we could talk like this we wouldn't be getting a divorce!"  I've been thinking a lot about that statement.  My divorce clients have got it right.

All sustainable relationships require communication.  When I was growing up, communication skills were not taught in mainstream school, at church, or even Campfire Girls.  So what exactly is communication?  

In an effort to answer this question, I went to the dictionary.  What I found stopped me in my tracks.  Communication was defined as, "An act or instance of transmitting 2 a : information transmitted or b : a verbal or written message 3 a : a process by which information is exchanged between individuals through a common system of symbols, signs, or behavior; the function of pheromones in insect."

The problem with this dictionary's definition of communication is consistent with the communication difficulties I have found in my clients over the years.  The act of listening is nowhere to be found.

I guess I always considered communication to be a two-way street.  And most of my clients who complain of communication difficulties are actually complaining  of not feeling heard.  So what is the deal?

My clients, whether they're single, married, or divorced, most often have zero difficulties communicating- consistent with how the dictionary defined communication.  However, knowing how to talk is not most  people's problem.  We begin learning to communicate as infants through gurgles and coos.  But what if nobody listened?  Are we better at listening to babies than we are listening to adults?

The key to effective communication is found in the listening...

In my next article, "Listen Listen Listen...The Key to Effective Communication Part 2 of 3," I will discuss the key points in listening.  And think about this;  If you were in a forest talking out loud and nobody was there to hear it, would that be considered communication?

Ms. Trotter is a Licensed Marital and Family Therapist in private practice.  She has been conducting therapy with children, adolescents, teens, families, individuals, and couples since 1995.  You may now see a therapist from the privacy of your own home if you have a web cam, and a laptop smart phone or tablet.  Ms. Trotter is accepting referrals for:

Marriage Counseling
Pre-Marital Counseling
Anger Management
Emotional Regulation
Stress
Anxiety
Depression
Couples' Issues Including Sexual Problems and Infidelity
Co-Parenting with Separating or Divorced Parents
Aging Issues
Infidelity
ADHD
Reconciliation Therapy
Family, Adolescents and Children's issues
LGBT
Communication Issues
Conflict Resolution Difficulties

Ms. Trotter also works with the courts, providing therapeutic support to those involved in a family court case. She has been trained in Family and Divorce Mediation 12 O.S. § 1825, and has specialized in Domestic Abuse and Child Custody Mediation pursuant to 43 O.S. § 107.3. Ms. Trotter is accepting referrals for:

Mediation
Parenting Coordination
Custody Evaluations
Limited Scope Visitation Evaluations
Supervised (Including Therapeutic), Monitored Visitation & Exchanges
Reconciliation Therapy for Estranged Parents & Children
Adoption Home Studies

Visit Ms. Trotter's website at http://www.treytrotter.com for additional information.

Yes & No: You Can't Have One Without the Other:

Are there people in your life you’d like to say no to?  Are you always saying yes even when you don’t mean to?  Read on to see how to say no and empower yourself...

"Won’t People Get Mad at Me if I say no?"

No.  Actually, it’s the opposite.  When you are intentional about when you say yes and when you say no, people will actually learn to trust you more.  They will learn you say what you mean and mean what you say.  You will also feel more in control of your time, energy, and ultimately your life. 

"How do I Say no?" 
You can say “no” to people and they can still feel heard, validated, and valued if you follow these steps: 

1. Be honest with yourself: Ask yourself a few questions:  Do I want to say yes or do I feel compelled to say yes?  What’s the risk if I say yes?  What’s the risk if I say no?  What are the consequences of either choice? 

2. Be honest with the person making the request:  You have the right to say no without giving an explanation.  Giving a long reason why your answer is “no,” does not change the reality of your response.  In fact the reason you explain your “no” is because you are trying to make yourself feel better for your response. 

3. Offer an alternative:  You can give a “soft” no by trying this:  “I can tell this is important to you.  Let’s talk about how we can make this work another time.” 

4. Get over the guilt:  Guilt implies intent. If you did not mean to hurt someone or to be mean to them, then you do not deserve to feel guilty.  Be respectful enough of the requestor to allow them to experience whatever emotion you saying “no” stirs up for them.

5. Take a Time-Out:  If you feel put on the spot, rather than over-committing take a “time-out” and think about your response.  Tell the person asking the question you will get back with them. 

Remember, whenever you say yes to something, you are saying no to something else.  What are you saying no to right now that you’d rather be saying yes to?

Ms. Trotter is a Licensed Marital & Family Therapist in private practice.  She has been conducting counseling with individuals, couples, children, adolescents, and families for approximately twenty years.  You can now see a therapist from the privacy of your own home if you have a webcam, smartphone, tablet, or computer.  Visit her website at http://www.treytrotter.com for additional information. 

Pam amazed at how often people spend time reacting to somebody they don't know. Weather is someone who is offering poor customer service at a store, to someone who is driving poorly but then makes an obscene gesture you.

How Do You Make a Cat Bark? If You Can't Change Your Ex Who Can You Change?

You know you can't control another person.  All you truly have control over is yourself.  So why is it when you get divorced, you expect your ex is going to wake up and just magically "get it?"  

You keep hoping your ex will stop bad-mouthing you, stop picking fights with you, or start seeing the children regularly.  Why do you do that?  If your ex hasn't been doing the things you are wanting already, then you're probably trying to make a cat bark.  In other words, you're trying to control another person through your expectation of that person.

So what do you do instead?

You change your expectation of your ex.  Expect your ex is going to continue bad-mouthing you.  Expect that your ex is going to continue picking fights with you.  Expect that your ex is not going to be consistent in spending time with the children.

When you accept your ex's behavior instead of hoping and/or expecting it to change, you will experience freedom.  For suggestions on how to cope with the negative aspects of co-parenting with the ex, view "Getting Thrown Under the Bus?  It's a Waste of Time To Go After the Bus Driver (Handling Bad-Mouthing by the Ex)."  Keep in mind that accepting your ex's behavior is not the same as agreeing with it.

Remember, you cannot change your ex.  You cannot make a cat bark.  But you can change your expectation and stop driving yourself crazy.  And maybe, just maybe, if your ex does happen to start behaving better, you will be happily surprised.  Either way~ if you change your expectation of your ex or your ex actually changes, your children win because you are less stressed.

Ms. Trotter has been conducting counseling with individuals, couples, children, adolescents, and families for approximately twenty years.  She has been trained in Family and Divorce Mediation 12 O.S. § 1825, and has specialized in Domestic Abuse and Child Custody Mediation pursuant to 43 O.S. § 107.3.  See Ms. Trotter's website at http://www.treytrotter.com for additional information.

Pro-Acting Vs. Reacting: Am I Managing My Life or Reacting to It?

What do eating disorders, encopresis, cutting, infidelity, and OCD have in common?  The answer might surprise you; the quest for control and peace.

From children traumatized by domestic violence or abuse, to adolescents who didn't make the cheerleading squad, to people who feel as though they have no power in their marriage/relationship, to people who have lost a loved one, and people who have obsessive thoughts, they all have something in common. They all feel out of control of their lives and find themselves doing desperate things to cope.

Choosing not to eat, defacating in underpants, engaging in inappropriate relationships, mutilating one's body, hoarding items, and counting, checking, or washing repeatedly are all examples of attempts to control something and to find peace. The problem is, all these behaviors often result in very negative consequences that make the person doing them feel even more out of control.

Sometimes the most helpful thing we can learn is that we have more power than what we realize. Not necessarily over external events, but rather our attachment to our experiences. By learning healthy coping, we can influence and shape our experience of those negative events, bothersome thoughts and troubling emotions.

How? By learning to make pro-active rather than reactive choices. When we move from reacting to pro-acting, we are learning to experience healthy control. Therapy can help with this change. In therapy, you can learn healthy control by: choosing to go to the bathroom instead of holding it, making healthy eating choices rather than not eating at all, facing and working on power imbalances in relationships rather than straying, learning self-empowering tools for coping rather than cutting one's body, and by parting with an inanimate objects and learning that nothing bad is going to happen.

The shift of moving from reactive to proactive is a learning process. You may have been coping reactively rather than proactively for years, but you can still learn how cope in a way that empowers you. It requires a willingness to look beyond what seems to be the most readily available option. The process also requires discipline and often therapeutic support.

But if what you're doing isn't working for you, maybe ask yourself this question: Am I managing my life or reacting to it? If I'm reacting and feeling out of control, maybe it's time to learn how to move to a pro-active lifestyle.

Ms. Trotter is a Licensed Marital and Family Therapist in private practice.  She has been conducting therapy with children, adolescents, teens, families, individuals, and couples since 1995.  You may now see a therapist from the privacy of your own home if you have a web cam, and a laptop smart phone or tablet.  Ms. Trotter is accepting referrals for:

Marriage Counseling
Pre-Marital Counseling
Anger Management
Emotional Regulation
Stress
Anxiety
Depression
Couples' Issues Including Sexual Problems and Infidelity
Co-Parenting with Separating or Divorced Parents
Aging Issues
Infidelity
ADHD
Reconciliation Therapy
Family, Adolescents and Children's issues
LGBT
Communication Issues
Conflict Resolution Difficulties

Ms. Trotter also works with the courts, providing therapeutic support to those involved in a family court case. She has been trained in Family and Divorce Mediation 12 O.S. § 1825, and has specialized in Domestic Abuse and Child Custody Mediation pursuant to 43 O.S. § 107.3. Ms. Trotter is accepting referrals for:

Mediation
Parenting Coordination
Custody Evaluations
Limited Scope Visitation Evaluations
Supervised (Including Therapeutic), Monitored Visitation & Exchanges
Reconciliation Therapy for Estranged Parents & Children
Adoption Home Studies

Visit Ms. Trotter's website at http://www.treytrotter.com for additional information.

How Could You!?!? 10 Simple Tips to Increase Positive Interactions WithYour Partner:

Have you ever found yourself unemployed and sending out resumés to get a job? Typically for every 10-15 resumés you send out you'll receive 1 response back. So what happens if you only send out 8 resumés? Or if you send out 10 but don't send out any more? What if the one company call you received wasn't the one you were hoping for? Most likely, you won't be successful in landing that "ideal" and "fulfilling" job.

In order to sustain an "ideal" and "fulfilling" relationship, John Gottman, researcher and renowned relational specialist in the field of psychology posits in order for a relationship to thrive you must exhibit 5 positive interactions to every 1 negative interaction. That's certainly better odds than receiving 1 in 10-15 responses from sending out your resumés.

So the question is this; If your relationship is not ideal and fulfilling, how could you increase your number of positive interactions with your partner? It may take a conscience effort to do so, regardless of whether you receive feedback right away from your partner. But if you don't make that effort, your relationship's odds of being "ideal" and "fulfilling" will slowly stack against you.

Here are 10 simple tips to increase your positive interactions with your partner:

1. Use humor.
2. Flirt.
3. Give sincere compliments.
4. Show appreciation.
5. Listen.
6. Date each other.
7. Use "I" statements when you're upset.
8. Surprise your partner by cleaning the house.
9. Hug when you get home from work.
10. Make a date to meet for lunch.

Ms. Trotter is a Licensed Marital and Family Therapist in private practice in Tulsa & Ponca City, Oklahoma. She has been conducting counseling with individuals, couples, children, adolescents, and families for approximately twenty years. You may now see a therapist from the privacy of your own home if you have a webcam, and a smartphone, laptop, or tablet. Visit her website at www.treytrotter.com for additional information.

Don't Just Say Something Stand There! Doing Nothing is Sometimes Best:

We've all heard people say, "Don't just stand there, do something!" However, sometimes the best thing you can do is to simply do nothing.

I had a client who desperately wanted to reconcile with his wife. In the beginning of the separation she had reportedly said she wanted to reconcile as well, but that my client was driving her crazy. He kept doing things for his wife despite her objections. He paid her car payment, her phone bill, her utilities. He sent flowers to her work, left her notes on her car, texted her repeatedly. He was so desperate to "win" her back that he couldn't see how he was pushing her away.

He came to a session with me and despite my educating him about distancing/pursuing patterns and my giving him repeated advice to back off, my client kept pursuing her. Eventually his wife obtained a protective order against him for harassment and then divorced him. When he received the divorce papers, my client told me that he had a revelation; HE NEEDED TO TRY EVEN HARDER!

Several months later, my client told me that it wasn't until one night when he was sitting in jail after violating his protective order repeatedly, he finally understood what I had been trying to tell him.

He should have just stood there and done "nothing."

Ms. Trotter is a Licensed Marital and Family Therapist in private practice.  She has been conducting therapy with children, adolescents, teens, families, individuals, and couples since 1995.  You may now see a therapist from the privacy of your own home if you have a web cam, and a laptop smart phone or tablet.  Ms. Trotter is accepting referrals for:

Marriage Counseling
Pre-Marital Counseling
Anger Management
Emotional Regulation
Stress
Anxiety
Depression
Couples' Issues Including Sexual Problems and Infidelity
Co-Parenting with Separating or Divorced Parents
Aging Issues
Infidelity
ADHD
Reconciliation Therapy
Family, Adolescents and Children's issues
LGBT
Communication Issues
Conflict Resolution Difficulties

Ms. Trotter also works with the courts, providing therapeutic support to those involved in a family court case. She has been trained in Family and Divorce Mediation 12 O.S. § 1825, and has specialized in Domestic Abuse and Child Custody Mediation pursuant to 43 O.S. § 107.3. Ms. Trotter is accepting referrals for:

Mediation
Parenting Coordination
Custody Evaluations
Limited Scope Visitation Evaluations
Supervised (Including Therapeutic), Monitored Visitation & Exchanges
Reconciliation Therapy for Estranged Parents & Children
Adoption Home Studies

Visit Ms. Trotter's website at http://www.treytrotter.com for additional information.

Note:
As a reminder, all stories regarding clients are being repeated with permission. However, great creative liberty has been taken as names, gender, ages content, etc. have been changed to protect the identity of these clients.

Puppy Dogs, Unicorns, & Rainbows: Why Is It So Hard To Be Happy?

When was the last time you heard someone say, "I am sooo happy!" Or, "I had a really fantastic day today!"

The expression of happiness today seems to rarely be heard. Most people seem to smile at it, others seem to want it, yet a lot of people don't seem to emote it. Why is that?

Is it the fear of being judged? Of being different? Is it just too cheesy, dorky, or completely uncool?

I remember one year I took a very non-scientific poll at Christmas time- a time of year I thought I could stack the odds in my favor toward hearing the expression of happiness. I asked 23 people from all walks of life including teachers, doctors, and trash collectors, 1 simple question, "How was your Christmas?" Most of the answers I received included emphatic complaints; "I'm so glad it's over!" "The children only wanted expensive gifts so they didn't get as much as usual-I never had that stuff as a kid!" and, "My in-laws were awful!"

One person, the 23rd person I asked, however, answered this way: "You know I had a pretty good Christmas. My family was altogether which made it great!" Do you know who he was? A janitor who had just finished cleaning a hospital bathroom. I told him thank you with a tear in my eye. After hearing his answer, I quit taking my poll. I finally found what I had been looking for; to hear a genuine expression of happiness.

I'm a pretty optimistic person most of the time. However I'm also realistic. I know life takes a toll on you and the bad stuff is easier to see. It cuts in front of you in line, it makes obscene gestures at you in traffic, and it passes you by for that well-deserved raise.

I also know that being happy is hard work. It takes commitment and perseverance. If you look, and keep looking, past the 1st, 2nd, 3rd, or 22nd negative you encounter, and no matter what bad stuff happens you choose to continue to focus on the positive, you will find that life will be a little easier. If I had stopped looking after the 1st, 2nd, 3rd, or 22nd negative encounter, I never would've found what I had been looking for.

I know life is hard. But sometimes, when you're least expecting it, as long as you keep trying you will find what you're looking for. I did. And I will never forget the janitor who reminded me that Puppy Dogs, Unicorns, and Rainbows, still do exist!!!

Ms. Trotter is a Licensed Marital and Family Therapist in private practice.  She has been conducting therapy with children, adolescents, teens, families, individuals, and couples since 1995.  You may now see a therapist from the privacy of your own home if you have a web cam, and a laptop smart phone or tablet.  Ms. Trotter is accepting referrals for:

Marriage Counseling
Pre-Marital Counseling
Anger Management
Emotional Regulation
Stress
Anxiety
Depression
Couples' Issues Including Sexual Problems and Infidelity
Co-Parenting with Separating or Divorced Parents
Aging Issues
Infidelity
ADHD
Reconciliation Therapy
Family, Adolescents and Children's issues
LGBT
Communication Issues
Conflict Resolution Difficulties

Ms. Trotter also works with the courts, providing therapeutic support to those involved in a family court case. She has been trained in Family and Divorce Mediation 12 O.S. § 1825, and has specialized in Domestic Abuse and Child Custody Mediation pursuant to 43 O.S. § 107.3. Ms. Trotter is accepting referrals for:

Mediation
Parenting Coordination
Custody Evaluations
Limited Scope Visitation Evaluations
Supervised (Including Therapeutic), Monitored Visitation & Exchanges
Reconciliation Therapy for Estranged Parents & Children
Adoption Home Studies

Visit Ms. Trotter's website at http://www.treytrotter.com for additional information.

I'm Going Through a Divorce...Should I Go to Mediation?

ABSOLUTELY 100% YES!!!

I used to work at a courthouse and I would listen to Judges say they are not the best people to make decisions with regard to your children. They don't know your children's fears, their hopes or their dreams like you do.

I am a huge proponent of mediation because it is a process that allows you to remain in charge of the decision-making that affects you and your children. You can go to Mediation at anytime during the court process.

What is Mediation?
Mediation is a cooperative and confidential process where I sit down with you and your co-parent and we resolve unresolved issues, including but not limited to custody and visitation as well as modifications to your current orders.

Why Does it Work?
When we argue, we tend to get stuck defending our positions. As an experienced mediator, I take an "interest-based" approach in helping co-parents resolve their issues. "Interest–based" negotiation is focused on flushing out and resolving the issues that fuel your positions. While mediating I frequently hear, "Trey if we could talk like this we could've resolved our issues ourselves!" Sometimes it takes a trained neutral party to help you stay focused on the issues, and to help you learn effective communication and conflict resolution skills.

Can I Mediate if We Have a Protective Order?
Yes! I stagger the arrival and departure times so that you may have safe passage in and out of my office. You and your co-parent are put in separate rooms and I alternate meeting or "caucusing" with each of you separately.

How many times do we meet?
You will meet with me as many times as necessary to resolve the issues. I've met with clients anywhere from one to six times in the past.

What Happens After Mediation is Finished?
Upon completion of the final Mediation session, I will prepare a Memorandum of Understanding and submit it to you, your co-parent and the attorneys. The attorneys will draft your agreements into order form to present to the court for approval by the Judge. Your case will be finished and you don't have to go to court. You are welcome to come back in the future as necessary.

Ms. Trotter has been conducting counseling with individuals, couples, children, adolescents, and families for approximately twenty years.  She has been trained in Family and Divorce Mediation 12 O.S. § 1825, and has specialized in Domestic Abuse and Child Custody Mediation pursuant to 43 O.S. § 107.3.  See Ms. Trotter's website at http://www.treytrotter.com for additional information.