You may have heard that mother & baby pairs {and father-baby pairs} “mutually regulate” each other. This means that babies and caregivers create a rhythm or a container together in which their moods, stress-levels, and their most fundamental sense of themselves are continuously being influenced by one another. When things go smoothly, parent and baby feel connected, and are in “flow.” They both feel relatively safe, good inside, and good together. On the other hand, when the familiar rhythm is disrupted by danger, strong feelings of rage, shame, helplessness, or loss of control the whole system becomes “dysregulated” leaving BOTH parent and baby feeling helpless, chaotic, and out of control. It’s as if baby & parent share the same “bundle-of-nerves”. Our defaults for processing and being with our feelings and sensations (and subsequently our attachment patterns) develop INSIDE this relational field, associated with the right hemisphere of our brain by the age of 18 months. These templates and patterns are remembered and stored outside of awareness in the form of body sensations, images, emotions, and kinesthetic memory. In our adult intimate relationship, these implicit, right hemisphere memories become re-activated. They form a blueprint or template for what we can expect from our adult partner, what’s safe and what isn’t, and how we can best protect ourselves from attack or disconnection. Becoming conscious of your early relationship patterning and honoring its origins is the first step towards understanding why your reactions feel so automatic & visceral; why your intimate relationship often feels like it’s in “replay mode”. In my practice, I guide my clients in expanding beyond their previously limiting assumptions, so they can create new and exciting possibilities with their partners! Sound like something you want? 🤔 Let us know, below!

When emotions run high, how you respond in those tender moments has the power to either deepen your connection or create more distance. In the heat of conflict, your reaction can unintentionally leave your partner feeling misunderstood, unimportant, or even abandoned — often at a time when they’re already feeling vulnerable. Or... You can choose to approach the moment with openness and curiosity — creating a safe space where both of you can explore what’s really going on beneath the surface. This allows you to reality-check your assumptions, clarify your intentions, and realign with one another. When you shift from blame to curiosity, you send your partner a powerful message: "It’s safe to have big feelings here. We can stay connected, even when things are hard." Neuroscience backs this up. The neurobiology of relationships shows that when we’re emotionally distressed, the longer we wait to give or receive comfort, the more likely we are to spiral into a full-blown meltdown or emotional shutdown. And the harder it becomes to return to calm. In these moments, our nervous system shifts into fight, flight, or freeze — while the part of the brain responsible for impulse control, logic, and wise decision-making (our neocortex) temporarily goes offline. If this sounds familiar, you’re not alone. This is a deeply human response — especially when conflict involves someone we love and rely on for safety. That’s why two key practices can make all the difference in preventing emotional hijacking: 1️⃣ Self-awareness Pause and reflect on what’s truly upsetting you. Be mindful of how your reactions might land with your partner, and consider whether your behavior aligns with your deeper values and intentions. 2️⃣ Keep the big picture in mind Ask yourself: What is my ultimate goal in this conversation?  Stay focused on outcomes that nurture the relationship and honor both of your needs. The more intentional you are in those emotionally charged moments, the more likely you’ll emerge feeling heard, respected, and even more connected. ✨ I’d love to hear from you: What part of this message resonated most? What do you find helps you stay grounded during conflict? Feel free to share your thoughts in the comments.

Have you ever caught yourself holding back from telling your partner that something is bothering you, simply because you didn’t want to ruin a good moment or cause tension? Maybe the words rise up, but then get stuck — you hesitate, feeling unable to let them out. Many of my clients — nearly 75% — have struggled with this exact fear. They worried that bringing up their concerns might not be worth the emotional effort, or worse, they feared the conversation might go badly, leaving them feeling not only upset, but isolated and alone. While it might seem easier in the short term to "let things slide" or "keep the peace," over time this pattern slowly erodes both the relationship and your connection to yourself. When we avoid speaking up, we often turn to silent frustration, internal resentment, or emotional withdrawal. And while these may feel safer in the moment, they can slowly chip away at your self-trust and self-worth — especially in love. Here are some of the most common reasons my clients have shared for not expressing their upsets more openly with their partners: Fear of being judged, criticized, or dismissed Guilt over seeming "too needy" or "selfish" Self-doubt or feelings of unworthiness Anxiety about sparking a bigger argument Discomfort with vulnerability or awkwardness But often, underneath all of these concerns, lives a deeper, more vulnerable fear that sounds something like this: "If I share my truth, my partner might reject me — and I’ll be left to face my pain alone." This fear runs deep. And yet, the only way to truly build intimacy — both with your partner and yourself — is to practice honoring your truth, even when it's scary. To help support this process, I want to share a few affirmations you can use to stay grounded, connected, and safe while expressing your feelings: My feelings matter. I honor my truth, and I trust that my partner cares about how I feel. Even when we don’t see eye to eye, I am safe and loved. Our relationship is strong enough to hold space for our emotions. I can speak up for myself while staying respectful and kind toward my partner. With each conversation, I gain more clarity about what I need to feel heard, valued, and seen. It feels empowering to give voice to my emotions, knowing this also deepens my connection with my partner. These affirmations are simply a starting point. Feel free to adapt them, rewrite them, or create your own so they feel completely authentic to you. You can say them silently to yourself, or take it one step further: speak them aloud in front of a mirror to boost your confidence and raise your energy. I'd love to hear from you: What holds you back from speaking your truth when you're upset? And what affirmations help you feel safe and empowered in those moments? Share your reflections in the comments below.

Many of my clients admit they keep score of every mistake their partner makes or insult their partner throws at them, so they can catalogue it away as fuel for the next argument. Sound familiar? I can relate. I used to bring up my resentments at the worst times. This kept me from being present in the moment AND it did nothing to help me feel better understood either. Instead, ‘kitchen-sinking’ usually leaves both people feeling worse. Here are 4 simple yet powerful things you can do to feel seen and heard so you can talk with your partner from a place of faith and connection, rather than the desperate energy of disappointment and suffering.  How we treat our partners when we’re hurt really counts! P.S. Doing this inner work does not mean you can’t also receive comfort from the person you love ~ in fact, it will make it more likely your partner will hear and respond to you! 1. Check in with yourself and feel the feelings. Take some deep breaths and create space to notice the feelings in your body. Is there a tightness in your chest? Is your stomach in knots? Is there tension in your jaw? Does your body feel like it’s contracting, or do you have the urge to lash out? These can be extremely helpful cues to be aware of. Don’t judge the feelings or try to interpret them. Just allow them to be, and see if you’re able to get into a state of non-resistance to what is in this moment. 2. Ask yourself: does this remind me of anything I’ve felt before? Now that you’ve created room to notice and feel the feelings, ask yourself whether they feel familiar in any way. Could this be one of your recurring relationship triggers? What do these feelings remind you of? What is the story you usually tell yourself at this point? What are the meanings you’ve associated with these feeling -states in the past? Here’s a short list of examples my clients have shared: I’m all alone again My partner doesn’t care if I’m hurting I’m not a priority in my partner’s world I don’t matter to anyone I’m out of control or too much Intense feelings of shame I shouldn’t have trusted my partner or shared this with my partner Here I am again, back in a place of inevitable disappointment A sense of familiar hopelessness, or being “doomed” 3. Imagine yourself getting exactly what you need in your relationship right now. Imagine yourself sharing exactly what you’re feeling with someone who really gets it. It could be an actual person in your life, or an ideal parent, partner, friend or mentor (essentially the mature adult part of you). Imagine that person validating, understanding and being curious about your needs and feelings. Notice how this feels: does any part of you feel lighter? Less panicky or alone? Are you still in the energy of desperation? And, if you feel any resistance around doing this for yourself, accept that too and know it’s always available to you when you’re ready. 4. Prioritize your relationship & come alongside your partner to stay inside connection Be deliberate about sharing your honest feelings with your partner at a time when you’re feeling connected to each other. When you talk, let your spouse know that while you’re reacting to them, your feelings are probably heightened because you’ve experienced them in the past. For example: “When you don’t answer me it makes me so angry because I feel ignored just like I did when my mother didn’t seem to notice me.” Then, you might consider saying something like: “I know I’m sensitive to this but I’m hoping you can help me with it. Can you make an extra effort to let me know you’re listening, even if you’re tired, etc.?” Take radical responsibility for how you may have contributed to your dynamic – this will be disarming to your partner and help them take responsibility for their impact on you as well. For example: “I know I repeat myself sometimes and that it can be annoying to you…but sometimes I keep asking because I just want to know that you’ve heard me.” Remember – this takes lots of practice! Would love to hear how this goes for you and where you typically get stuck or may be needing more support.

Quick recap: in long-term relationships our partners will disappoint, hurt and misunderstand us.  There will be a gap between the longed-for ideal lover we imagined and our real, human, imperfect partner. It is crucial that we learn to make room for these disappointments - even disillusionment - in order to restore connection and continue to evolve our possibilities in love. Faced with disillusionment we have two choices – Spiral down the path of control, revenge and resentful resignation – forgive yourself if you’ve traveled down this path too many times to count. We are wired to protest, angrily demand connection, retaliate and/or withdraw when we feel abandoned, helpless, ashamed, or hopeless. Or, turn back toward our partner and repair so that connection can be restored – the difficult task of restoring connection in the face of relationship-pain brings with it renewed opportunities to know without a doubt that we are  good-enough, we are lovable and loving, and that we can truly count on our partner and our relationship to be there for us (even in our darkest moments!) This choice keeps showing up in our moment-by-moment interactions.  The beauty of relationships is that like a daily practice – we need not be perfect. It is enough if we remember that it’s ok to make mistakes. It’s even ok to be reactive, to get angry, have a tantrum or withdraw. In fact, sometimes it’s absolutely necessary and most relationships can tolerate conflict. What does matter though, is that we consciously and deliberately make the powerful decision to respond differently by coming back to our partner and noticing they’re in pain too. Next time you begin to notice the familiar feelings of disappointment, hopelessness and resentment bubble-up in your body, PAUSE. Take some deep, full breaths. Stop blaming and become curious about what got triggered for each of you that upset you both so deeply. Trust that the biggest gift we can give ourselves & our mate is to take responsibility for our impact on our partner, while continuing to honor our own feelings . To see our partner with softer eyes and assume the best about their intentions. Lastly, practice self-compassion if you’re not “there yet.” This isn’t a destination, rather a lifelong process. Even the most skilled people have days when this comes less easily or not at all. I’d love to hear what resonates with you, what you’d add or anything else you feel inspired to share about your own journey.

What does it mean to be in a long-term, healthy relationship? The cycle of connection, disconnection, and repair is indeed a fundamental part of all relationships, and learning to navigate these phases with grace and understanding is key to deepening intimacy and fostering lasting bonds. Connection, Disconnection, and Repair In any close relationship, there will be times when we feel perfectly in sync with our partner—times of harmony where everything seems to flow effortlessly, where creativity and togetherness come naturally, and where we feel a deep sense of safety and comfort. This is the phase of connection . However, it is equally inevitable that we will experience disconnection . Disconnection can come in many forms: misunderstandings, disagreements, unmet expectations, or even just the natural ebb and flow of emotional availability. When these moments occur, they can bring about psychic pain, a sense of isolation, or a feeling of being misunderstood or unvalued. The third phase, repair , is where the true work of a relationship happens. Repair is about coming back together after disconnection, addressing the hurt feelings, misunderstandings, or unmet needs, and finding a way to restore the connection and safety that might have been lost. This process is crucial because it not only mends the immediate rift but also strengthens the relationship over time. Successful repair builds trust and resilience, demonstrating to both partners that the relationship can withstand challenges and come out stronger. Early Imprints and Expectations Our expectations and assumptions about relationships are profoundly shaped by our early experiences with our primary caregivers. The moment-to-moment interactions we had as infants with our caregivers—whether they were nurturing, neglectful, or somewhere in between—literally wired our brains to respond in certain ways to emotional stimuli. These early experiences taught us fundamental lessons about trust, love, worthiness, and how we expect to be treated by others. Even with the most well-intentioned parents, there will always be moments of frustration and disappointment. Parents, being human, have their own limitations, and they can't always live up to the idealized version of what we might have wanted or needed as children. This is a natural part of growing up: recognizing and making peace with the fact that our parents, just like our partners, are imperfect. Making Room for Disappointment in Love Just as we have to come to terms with the imperfections of our parents, we also need to make room for the imperfections of our partners. In long-term relationships, there will inevitably be moments where our partner falls short of our expectations, where they hurt or disappoint us, or where they simply don't understand us the way we hoped they would. This is a natural part of being in a relationship with another human being, who, like us, is flawed and capable of making mistakes. The challenge, and the opportunity, lies in how we handle these moments of disillusionment. Do we hold onto resentment and let it create distance between us? Or do we make space for these feelings, acknowledge them, and then work towards repair? Making room for disappointment doesn't mean resigning ourselves to being perpetually let down. Instead, it means accepting that disappointment is a natural part of love and that by navigating these moments with compassion and understanding, we can deepen our connection with our partner. The Growth Potential in Imperfection Ultimately, the imperfections in our relationships offer us opportunities for growth. They push us to confront our own expectations, communicate more openly and honestly, and develop a more nuanced understanding of our partner and ourselves. By embracing the full spectrum of experiences that relationships bring—connection, disconnection, and repair—we allow our love to evolve and become richer and more resilient. In recognizing that our partners, like our parents, are human and imperfect, we give ourselves the freedom to love more deeply and more authentically. We let go of the fantasy of perfection and instead find joy in the real, messy, beautiful journey of building a life together.

Were you intrigued by the title? Okay then, let’s talk this through… Our relationship with our intimate partner can re-awaken the rejected parts of ourselves that have gone ‘underground’, that are yearning to be seen, known, loved, cherished and integrated. However, we also risk tremendous disappointment (or even rage) if we share these parts of ourselves and our partner does not respond positively to our delicate, fledgling strivings. Intimate partners unconsciously look to one another to validate and ‘grow’ the parts of themselves they could not acknowledge, experience, or express in their families of origin. While relationships can potentially be catalysts for these sacred developmental tasks, they can also become stifling or outright damaging. Unfortunately, most couples don’t see what’s truly driving every argument and instead, get stuck in endless cycles of defensiveness, withdrawal, or angry demand. Some partners become so disillusioned and filled with contempt that they give up in hopeless resignation. I was speaking to a dear client recently, who feels so hurt by her partner’s passive-aggressive remarks and feels so misperceived, that it’s really hard for her to see a way forward. Have you been here before? The good news is that it’s never too late to turn things around - to get meaningful support and to acknowledge what the real struggle is actually about. To start re-patterning your arguments into opportunities for growth, consider the following next time you’re triggered: Consider what’s ACTUALLY causing you pain. Is it being caused now or is it from the past? Consider what you're ACTUALLY fighting for. What do you need to GROW from this experience? How can you EXPRESS your worries and needs to your partner, without putting them down? So many of the couples I’ve worked with are amazed at how hopeful, expansive, and ALIVE they feel again when they take a stand for their own and one another’s growth.

It's so relatable to feel triggered when you see your partner relaxing on the couch, scrolling through their social media feed, or getting comfortable while you’re overwhelmed by the demands of daily life. It can be frustrating when the kids are finally asleep, but there’s still so much to do—dishes piled up, food on the floor, phone calls to return, and lunches to prepare. You haven’t even had a moment to breathe or take care of yourself all day, and the thought of doing it all over again tomorrow feels exhausting. Many people experience these feelings, and I've heard countless versions of this scenario from my clients and friends. I've been there myself. A few years ago, I would get incredibly triggered when my husband would go out for his long training runs, even after helping around the house and with the kids. I remember thinking: "Can't he see that I desperately need a break too?" "It’s never going to be my turn to take care of myself." "I can’t even get myself to a yoga class once a month, and my husband’s training for another marathon?" I wished my partner could create the perfect conditions  for me to do something for myself, even if there were still endless tasks to finish and our children were sick. I was triggered and envious because I wanted him to: Give me permission to take time for myself Help me stay consistent and keep my promises to myself Soothe my mommy guilt Fiercely protect my own self-care He often did these things, but I couldn’t see or hear them because I was too exhausted and wasn’t giving myself permission to prioritize my needs. I was constantly overriding my own needs, especially when everyone else’s seemed more pressing. My husband was showing me exactly what I needed—to be responsive to others without abandoning myself. I’ve come to realize that feeling triggered often says more about us  than it does about our partners. It’s a sign that we need to look inward and ask ourselves some important questions: 3 Questions to Ask Yourself When You Feel Triggered: What qualities or traits might I be criticizing or attacking in my partner, which may be exactly the things I need to offer myself more of the time? Often, the very thing that triggers us in our partner is something we’re not giving ourselves permission to do or be. If you’re annoyed that your partner is taking time to relax, it might be a sign that you need to allow yourself to relax more, too. What do I need in order to be deliberate and consistent with my own self-care? Think about what changes you can make in your routine or mindset to prioritize your well-being. Maybe it’s setting boundaries, asking for help, or letting go of guilt. How can I grow from this experience of being triggered? What’s missing for me, and what am I secretly yearning for but not admitting to myself or expressing to my partner? Triggers can be powerful teachers. They show us where we’re feeling unfulfilled or disconnected from our needs. Take a moment to reflect on what you’re truly longing for and consider how you can communicate these needs to your partner. Taking a pause to reflect on these questions can help transform moments of frustration into opportunities for growth and deeper self-understanding. I'd love to hear what comes up for you when you think about these questions. Feel free to share in the comments!

What most people truly desire is actually quite simple. They want their partner to be there for them, to genuinely enjoy and look forward to being with them—without facing criticism, attacks, or being shut down. They want to feel emotionally safe, secure, and free with their partner. Does this resonate with you? Are you facing relationship compatibility doubts? For instance, you might both unconsciously feel conflicted between your desire for freedom and fun versus responsibility and commitment, or perhaps you're deeply torn about how independent or dependent you should be on each other. Take my former clients Miriam and Danielle (not their real names) as an example. They often argued about how much time they should spend together. Miriam felt most loved and connected when Danielle made an effort to spend time together at home as a couple. Danielle, on the other hand, felt most alive and fulfilled in the relationship when she could rehearse with her band, go out with her friends, and pursue her own passions. Beneath the surface, they both felt insecure and afraid of being rejected, which made their arguments feel so intense. Miriam dealt with her anxiety by constantly seeking validation, while Danielle tried to protect herself by denying that she needed Miriam in the first place. You see, we’re all unconsciously attracted to people who remind us of our hopes and heartbreaks from our earliest relationships with our parents because our unconscious minds want us to develop the qualities we suppressed (or were not allowed to express) in childhood. Our inner wisdom keeps pushing us to revisit painful patterns in the hope that we can rework or master them in our adult intimate relationships. Take a few moments to reflect on these four important questions: In your family growing up, what parts of yourself or your personality did you learn to express or suppress in order to feel safe and maintain love and connection? What are your "love stories"—the assumptions you have about who you need to be to be loved and your expectations in loving relationships? What survival strategies did you develop to help you feel more secure as a child? How might these same survival strategies still be playing out in your marriage now? Do they still serve you? If you feel inspired, please comment below and share what comes up for you!

In long-term relationships, it’s inevitable that our partners will disappoint, hurt, or misunderstand us at times. There will always be a gap between the ideal lover we imagined and the real, human, imperfect partner we have. It’s crucial that we learn to make space for these disappointments—even disillusionment—in order to restore connection and continue to grow in love. When faced with disillusionment, we have two choices: Spiral down the path of control, revenge, and resentful resignation. It’s okay if you’ve found yourself on this path more times than you can count. Our natural response when we feel abandoned, helpless, ashamed, or hopeless is to protest, angrily demand connection, retaliate, or withdraw. Turn back toward our partner and repair the relationship to restore connection. This challenging task of healing in the face of relationship pain offers renewed opportunities to affirm that we are good enough, lovable, and capable of loving, and that we can truly rely on our partner and our relationship to be there for us, even in our darkest moments. This choice is a recurring one, presenting itself in our moment-by-moment interactions. The beauty of relationships lies in the fact that they are like a daily practice—we don’t need to be perfect. It’s okay to make mistakes. It’s okay to be reactive, to get angry, to have a tantrum, or to withdraw. In fact, sometimes these reactions are necessary, and most relationships can weather conflict. What truly matters is that we consciously and deliberately decide to respond differently by returning to our partner and recognizing that they are in pain too. The next time you notice the familiar feelings of disappointment, hopelessness, or resentment bubbling up in your body, pause. Take some deep, full breaths. Stop blaming, and instead become curious about what got triggered for both of you that caused such deep upset. Remember that the greatest gift we can give ourselves and our partner is to take responsibility for how we affect them, while still honoring our own feelings. Try to see your partner with softer eyes and assume the best about their intentions. Lastly, practice self-compassion if you’re not “there yet. ” This isn’t about reaching a destination; it’s a lifelong process. Even the most skilled individuals have days when relationship communication strategies feel impossible. I’d love to hear what resonates with you, what you would add, or anything else you feel inspired to share about your own journey.

Do you ever find yourself holding back or avoiding important steps because you feel too scared or overwhelmed? What if you could harness your fears to unlock a new level of courage? In intimate relationships, you’ve probably heard me say that every argument with your partner carries a hidden wish for growth: A desire to resolve an old conflict or trigger in a new way so that you can create and master a fresh emotional experience around it, instead of falling into the same disappointing patterns on autopilot. Does this resonate with you? The same principle applies to our personal struggles, anxieties, and suffering. It’s natural for us to want to avoid or shy away from "difficult feelings"—especially the ones we label as "bad." But when we run from our shadows, we cheat ourselves out of important growth opportunities. How might your life change if you could use your personal challenges to cultivate more love, compassion, and trust within yourself and with your partner? (By the way, if you’re a parent, this can also help you connect more deeply with your kids.) Imagine what would be different if, instead of getting stuck in fight, flight, or freeze responses, you could embrace those difficult feelings and learn from them. Our deepest fears or "gremlins" often highlight what we still need to heal or understand, provided we’re willing to listen and allow them to guide us on our path to growth and greater self-trust. Leave a comment below if this resonates with you!

You might have heard that mother-baby pairs (and father-baby pairs) "mutually regulate" each other. This means that babies and caregivers develop a shared rhythm or space where their emotions, stress levels, and fundamental sense of self are constantly influencing one another. When everything is going well, the parent and baby feel connected and in sync. They both feel relatively safe, comfortable within themselves, and in harmony together. But when this familiar rhythm is disrupted by danger or intense feelings like rage, shame, helplessness, or loss of control, the whole system becomes "dysregulated," leaving both the parent and baby feeling helpless, chaotic, and out of control. It’s as if parent and baby are sharing the same "bundle of nerves." I also like to highlight that parent and baby are constantly creating and reacting within a shared energetic field or vibration. Our default ways of processing and dealing with our feelings and sensations (and subsequently our attachment patterns) are formed within this relational field , which is associated with the right hemisphere of our brain, by the age of 18 months. These templates and patterns are stored outside of our conscious awareness in the form of body sensations, images, emotions, and kinesthetic memories. In our adult intimate relationships, these implicit, right-hemisphere memories get re-activated. They provide a blueprint or template for what we expect from our partner, what we perceive as safe or unsafe, and how we can best protect ourselves from perceived threats or disconnection. In our families of origin, these relationship blueprints likely served us well, but they can become outdated, misguided, or limiting when it comes to our relationships with our partners. If you’ve ever found yourself repeating the same patterns with your partner and feeling stuck or hopeless, pay close attention: Breaking relationship cycles begins with becoming aware of your early patterns and understanding their origins. This awareness sheds light on why your reactions can feel so automatic and intense, and why your intimate relationships may seem stuck in "replay mode." By recognizing these patterns, you can move beyond limiting assumptions and open up new, exciting possibilities with your partner! If you found this valuable, please share your thoughts and takeaways in the comments below!