One of Many

Woman looking to create change

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Guest post: How to keep a relationship alive

By

Susie Heath

Susie Heath

One of many master coach and trainer Susie Heath is an expert in love and intimacy and an internationally acclaimed author and speaker. She has been a buyer for Marks and Spencer, a shoe designer, a horticulturist featured at the Chelsea Flower Show and more.

Now, as a coach and trainer she has has worked personally with hundreds of men and women, helping them reawaken their authentic selves with her profound coaching and movement workshops.
Susie Heath

Latest posts by Susie Heath (see all)

Love at first sight? Yes, it can happen. But when we buy into the idea that love can only happen in a spontaneous, earth-shaking fireworks display, we can close the door to allowing love to bloom and blossom in its own time. Knowing how to keep a relationship alive can open doors to deeper and more meaningful connection – but to get there, we need to know what to do.

How to keep a relationship alive

A relationship is like a tender sapling.

It needs nourishing and feeding, light, warmth and cherishing; it needs stamina and commitment to strengthen it so it becomes resilient in the path of outer circumstances which could blow it off course. It needs space and air and tender care, it needs understanding, and good and fertile ground in which to put its root down. And as it grows, we need to prune away the dead wood and keep the live wood where the buds are forming and developing.

Today I want to explore how love can grow and evolve over time – even in relationships that have faced challenges, rocky patches, or resentment.

  • What has to happen to keep love alive?
  • How do you turn a relationship into an adventure and a delight rather than a downward spiral, set in its ways?
  • How do you nurture and expand the potential so it becomes a fully passionate and joyful journey of discovery, intimacy and truth?

When love feels easy

All of us at some time or another have been in that special relationship – we are in love, it’s like the sparkling river of life, there’s joy, there’s laughter, there’s passion and desire, everything seems brighter, clearer and more vital.

Above all there’s a feeling of being connected, a oneness with your beloved, a connection from heart to heart rather than from head to head.

You look at that person and you see their true nature. You see all the good in them. There’s an openness, a trust, an honesty, a goodness – almost childlike – with nothing in the way. The world around you looks wonderful, you want to love everyone, and you feel that this could last forever.

And then…

Over time, however, it can be as if you lose sight of the person and the life force within them which so attracted you in the first place.

  • You no longer just see their good points; you begin to see bad points that you didn’t notice before.
  • You begin to focus on your differences; your analytical mind comes in now.
  • You focus even more on what’s wrong with the relationship – they have such annoying habits!
  • You begin to hold things against them; resentments, grudges, even hostility can arise.

The barriers go up between the two of you and you begin to live once again in your individual world of separate realities. Once again you feel lonely, alienated, hurt, disappointed, misunderstood; your barriers of self-protection go up even more as you are constantly on guard against the possible onslaught, and you are defensive from the moment you wake up in the morning.

Now you begin to spend a lot of time thinking about what’s wrong with the relationship, what’s wrong with the other person, and how you can fix it.

You have these head to head discussions that end in emotional upsets and everyone feeling even worse, until finally you’re left with only one solution.

So what’s really going on?

Let’s slow down and really see what’s happening.

The truth is you have stopped having a relationship with the miracle of life that is in the person in front of you. Whether it’s right or wrong, it has become a relationship with your thoughts.

We get triggered by things happening which remind us of problems in our previous relationships – but actually have nothing to do with the person you are with right this moment.

When you first saw that person, you saw them without the contamination of your analytical mind – you probably saw them as they really are, with their true nature. Spending time with our thoughts rather than our partner even when we are supposed to be with them, never allows for potential to emerge.

We don’t wait to see the person grow before we jump in with our judgments.

So ask yourself: “Do I want to have a relationship with my negative thoughts, or do I want to have a relationship with the Life in that person so that we can evolve together?”

That doesn’t mean changing who you really are, but evolving and growing in the presence of the other, and with their energy, to help you grow and expand your life.

When you stop making assumptions about the other and just allow the other person to unfold in all their magnificence, it is like witnessing a rose opening petal by petal as you encourage its vitality and beauty.

Explore this miraculous being by asking inquisitive questions that are positive to draw out the best qualities in them and find out what lights them up.

Our tendency is always to focus on the negative and talk about the darkest moments in life as if that will create a connection – it will of course, but not one that brings joy to the relationship.

8 questions to help you reconnect to your partner

Try asking these questions and listening openly to the answers. You might be surprised what emerges when you give your partner the space to respond.

  • What did you like doing when you were a child?
  • What are your happiest memories?
  • What did you want to be when you grew up?
  • What are your needs as a man/woman?
  • What are your individual needs?
  • If I were to give you a magic wand, what would you really like?
  • What little things make you feel good?
  • What makes you feel loved – is it by being told, being bought gifts, being given surprises, being held and made love to? Being left little notes? Find their needs and make them your needs, not by becoming a pleaser but by the sheer joy of lighting up someone else’s life – if they are doing it for you too, what a magnificent journey you can have together.

Does this mean that you will end up forever with this person? There is nothing guaranteed in love and life and it may just run its course, but at least you will enjoy the journey far more.

You see, we can never learn love. We can only remove the barriers that block love from coming in, and from us expressing it.

About Susie

Fashion Designer | Grandmother | Dancer

One of many master coach and trainer Susie Heath is an expert in love and intimacy and an internationally acclaimed author and speaker. She has been a buyer for Marks and Spencer, a shoe designer, a horticulturist featured at the Chelsea Flower Show and more.

Now, as a coach and trainer she has has worked personally with hundreds of men and women, helping them reawaken their authentic selves with her profound coaching and movement workshops.

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Can you be independent and still have a fulfilling relationship?

By

Joanna Martin

Joanna Martin

Founder at One of many
Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.
Joanna Martin

Latest posts by Joanna Martin (see all)

Can you be independent, strong – and have a deeply fulfilling relationship? Whether you have a partner or not right now, take a moment to consider your instinctive response to that question. It can reveal an awful lot, not only about our intimate connections but our experience in other areas of life too.

Often, when we have a sense that something’s not quite right in our relationships, we find this deep-rooted belief underlying our disconnection. It's as though at some point, we decided we had to make a choice.

Either be disempowered and meet a lovely partner, or be a single, successful, empowered woman.

It looks crazy, doesn’t it, when you put it in black and white? And yet it’s a surprisingly common and powerful block for so many of us when it comes to bringing more love into our lives.

Today I want to explore where this belief comes from, how it can impact you – and how to use that insight to transform your relationships. But first, a quick note on how this can transform even seemingly unrelated areas of your life.

Using your relationship as a lens

As with so much of our “stuff” around relationships, we can use our intimate relationships as a lens through which to open up all sorts of insight.

For many, maybe even most of us, intimate relationships are the hardest connections for us to cultivate. As we explore how to thrive in them, we can apply the lessons we learn to every type of relationship.

  • Family
  • Work
  • Connections
  • Acquaintances.

If you can sharpen the way that you’re able to communicate, give, receive and thrive in your closest relationships – the ones which often push most of our buttons – frankly, everything else becomes pretty easy.

So, even if your priority right now is a connection elsewhere in your life, try reflecting on how this belief could be impacting your situation. You might be surprised at what’s revealed.

Strength, success and the role of the feminine

So where do we get this idea that we can’t “have it all” when it comes to fulfilling relationships and independence?

If you can relate to this underlying belief, it’s not surprising. There are 3 powerful factors which can come into play when we evolve assumptions like this. Do any of them apply to you?

1. Our cultural paradigm

Many cultures treat success, no matter your gender, as a concept requiring more "masculine" values. There’s an intriguing piece of research called the Hofstede model of national culture, which categorises countries as displaying masculine or feminine traits.

The UK, the United States, Australia, Germany, New Zealand, Switzerland, Italy and China all rank highly when it comes to valuing “masculine” values – things like heroism, assertiveness, and material rewards for success. More feminine ones – collaboration, consensus, care – are given lower status.

So, when we achieve highly, it's often by cultivating our strength, independence and achievement around these “masculine” areas... whilst repressing the aspects of ourselves considered to be “weaker”.

In our relationships, by contrast, adopting a competitive, individualistic approach can block us from being able to access true connection.

Regardless of our biology, we need to be able to draw on both masculine and feminine aspects of ourselves to create the conditions for deep intimacy and love.

  • Think about areas of life you’ve achieved success in: perhaps your career, business or leadership.
  • To what extent has this been based on cultivating so-called “masculine” traits?
  • How do these traits show up in your intimate relationships, and what impact do they have?

2. Messaging around relationships

A second factor in our understanding of relationships come from the models we’re given of what relationships look like. Think about the myth of “two halves make a whole”, or that whole “I give my whole self to you” thing.

Whether it’s in movies, commercials, or pop songs, the idea of love as being an all-encompassing experience that swallows the identity of those involved is a very common one.

In archetypal terms, the “fairytale romance” draws heavily on the idea of the Princess. The Princess is subservient. Innocent. She needs rescuing, and rarely has the independence to make her own choices.

But the Princess isn’t one of the 5 Women’s PowerTypes we use as our models for female power. Instead, we talk about the Queen, alongside Lover, Warrioress, Mother and Sorceress. These role models offer us valuable alternatives when it comes to thinking about how we might show up in our relationships, without losing our innate female strength.

What ideas of love and intimacy were you “sold” as you were growing up? When you think of a fulfilling relationship, what cultural images spring to mind – films, books, songs? Looking at them objectively, how healthy are those partnerships, and would you really want to be in them?

3. Our relationship models

In any discussion of relationships, it’s really important to recognise the role your upbringing plays. We all grow up surrounded by relationships that we absorb unconsciously as our “model” of how things are.

Maybe your parents had an unequal partnership, where one made all the big decisions. You probably know these couples in life now, right? She's the Bitch and he's the Victim, or he's the Bully and she's the Victim. They wouldn't know who to be outside of those roles.

That's what happens where one disempowering archetype meets another disempowering archetype.

So how do we begin to unravel this conditioning, and develop a new way of thinking about relationships?

Soft power and relationships

Soft power is at the heart of our methodology at One of many, and it's key to discovering a very different approach to your relationships.

By “soft” we mean agreeable, calm, gentle and yielding.

And I know that you might be reading this thinking, “I don't want to be yielding to anybody!”

But creating fulfilling relationships, just as creating a fulfilling career or becoming a powerful leader, has to involve yielding on some level. Not to another person, but to life.

To the flow of what’s happening.

It’s learning to approach challenges with gentleness; to go with your natural flow and rhythm, instead of against it.

And “power” is, from its root in middle English, simply “to be able”. It’s not having power over someone else.

In this context of relationships, power is about your capacity to love. Your ability to be in a space or connection with others, no matter what, and collaboration.

Soft power isn't weak, co-dependent, or submissive. It's a place of strength and power that comes when you let go of pushing and forcing and trying to compete, and learn instead to flow through life in a gentle and subtle way.

What makes a real relationship work is one whole person taking responsibility for themselves. One whole person coming and being in relationship with one whole other person. Together, they create a third entity: the whole relationship.

Breaking the cycle comes when you step into your soft power and begin to create a new paradigm.

Find your fulfilling connection

If you’re ready to discover some practical ways to shift things in your relationships and discover the power of true connection, join me for Love and Intimacy. It’s a free online workshop happening live on Saturday 26th October at 9am London time.

Click here to get all the details and book your free spot.

I’d love it if you could gather with us live, but if you can’t make it at that time do register anyway and we’ll make sure to send you the recording.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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When self care feels like a chore

By

Joanna Martin

Joanna Martin

Founder at One of many
Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.
Joanna Martin

Latest posts by Joanna Martin (see all)

When you’re working flat out just to stay on top of your responsibilities, self-care can feel like one more thing you don’t have time for. If your idea of self-love is crossing the final item off your to-do list – and maybe getting 8 hours sleep to celebrate – today I’m sharing 5 simple steps to try. When self-care feels like a chore, it’s a sign that it’s time to go back to basics, and these simple actions won’t take more than a few minutes out of your day.

If self-care feels like a chore, you’re not alone

Given the media clichés of women lounging in fluffy towels, stopping to grab a coffee with girlfriends, or getting ready for “date night”, you might be surprised how many of us struggle to connect with the idea of taking even a few minutes of time out just for us.

In our recent interview with Sarah Jane Volkers, a graduate of our Lead the Change program, she shared that before finding One of many “I was shocked (can you believe this?) at the idea that you might buy yourself a cup of coffee when you were out shopping – you know, just rock up and take 5 minutes to yourself without anyone else to treat or talk to!”

But self-care isn’t necessarily what you think. To understand why, it’s time to introduce an important Women’s PowerType™ – The Lover.

The Lover and self-care

At One of many we use 5 powerful female archetypes to support our holistic approach to leadership. One that many successful women struggle to connect with is The Lover.

If your Lover PowerType is under-expressed, you might find that life feels like an endless round of rules, discipline and obligations. It might even seem as though your days are “grey” or “monotone”, made up of tasks to be achieved and crises to be dealt with. Relationships, especially intimate ones, can feel stagnant or stuck and taking care of yourself or experiencing pleasure probably falls even lower on the priority list.

We often assume that stepping into our “Lover” means reconnecting to our partners, but the foundation of Lover is in your own experience.

It’s the PowerType that allows you to take care of yourself, and experience the fullest joys of life. The Lover finds pleasure in every sense, whether it’s a delicious scent, an exquisite meal or a piece of music that transports her to a different time.

So learning to embrace The Lover is the perfect way to discover your unique path to self-care. It might have nothing to do with the clichés you’ve seen… or you might find that, as you learn to connect to yourself, you surprise yourself with activities you’ve previously sneered at.

Remember, keeping an open mind is vital. When we’re running in “Superwoman” mode we often switch off from the parts of ourselves that aren’t harnessed to our productivity. So even if it feels silly at first, try building some of these suggestions into your daily or weekly routine, and what subtle differences you start to notice.

5 ways to love yourself when self care feels like a chore

1. Find the music that lifts your heart

Music is an incredibly powerful tool to change your emotional state and allow you to connect to different feelings. In just a few minutes, you can start to connect to parts of yourself you might have long forgotten.

Think about pieces of music that spark emotion in you (or ask the One of many community for their recommendations!). They might be songs with moving lyrics, reminders of a different time in your life (maybe when you first met your partner?) or just pieces of music that are meaningful to you in some way.

Dancing is a wonderful way to take the experience to the next level. If you’re not used to moving physically, just swaying from side to side can be a profound thing to try.

Could you find five minutes to play some music, each day? While cooking dinner, on your way home from work, or alone in your bedroom?

Try it: Cue up a song, close your eyes, and see what comes up for you. 

2. Connect to your senses

What do you see, smell, hear, touch or taste during the course of a typical day? If you find that life passes by in a blur, try just simply slowing down.

Maybe you have an opportunity to walk through a park on your commute, take ten minutes to savour a morning cup of tea or snuggle into a soft blanket when it’s time for bed.

Taking care of yourself means finding opportunities to make yourself feel special in some way, whatever that looks like for you. It doesn’t have to mean extravagant shopping sprees or days at the spa.

Here are some ideas to bring your world alive:

  • Choose stationery that makes you smile. Next time you need a new notebook, could you choose one that really speaks to you with a beautiful cover, or textured pages? Or choose a pen that feels really delicious to write with?
  • Rearrange your space: move a favourite piece of artwork or furniture so it’s the first thing you see when you wake up; or display photos of your loved ones to greet you when you walk in the door.
  • Buy fresh flowers for your workspace, every week. Make it a ritual, just for you.
  • Explore essential oils, or find a new perfume, that makes you feel special.
  • Stop saving your nicest things for a “special occasion” – whether it’s your fancy underwear, special mug or a beloved piece of jewellery. Let yourself enjoy the “best” every day, and see how that changes your perception of yourself.

3. Enjoy touch — without pressure

Touch is often the sense we pay least attention to, especially when we’re living “in our heads” as a leader. If you’re in a partnership which feels like it’s lost its spark; spend most of your time being grabbed and mauled by small children or hate the idea of a full body massage, take baby steps.

Are there parts of your daily routine involving touch, that you could stop and enjoy?

  • Brushing your hair
  • Moisturizing after a shower
  • Stretching and yawning first thing in the morning?

Taking a few seconds to enjoy using a gorgeous hand cream, noticing the way the sun feels on your face or giving your feet a massage when you take off your shoes can be gentle ways to begin to reconnect with your body.

4. Be thankful

Gratitude is a practice that’s becoming increasingly popular – it’s the foundation of our “thinking and thanking” ritual, which you can find in your audio library of Soft PowerCasts when you join our community (it’s free!).

But how often, even when you think about all you’re grateful for, do you remember to thank yourself?

One of the simplest ways to begin is by appreciating your body for everything it does.

No matter what physical challenges you face, there’s so much to be grateful for – from your incredible organs, to your trusty hands and of course your amazing brain.

Try whispering a “thank you” to your body last thing at night, or when you glance in the mirror.

You’re amazing!

5. Connect to others

It might sound like a strange way to practice self-care. But one of the ways you can begin to experience life more fully, and understand that your own struggles are shared by those around you, is to learn to listen to the other people in your life in a new way.

“Devoted listening” is a simple practice of staying quiet and really tuning in to what another person is telling us.

You can try it with colleagues, clients, friends or family. Even your partner – someone you see every day – might be someone you’ve not recently taken the time to really listen to.

Here are a few prompts to try:

  • Pay attention to what the other person is saying – don’t be tempted to start formulating your response, or assuming you know what they’re expressing.
  • What’s their body language telling you? What do they really look like – if they’re familiar to you, when did you last see them for who they really are?
  • What emotions do you detect they’re feeling? Are they tired, frustrated, enthusiastic? Without judging them, can you observe as closely as possible?

Notice how many people you connect with each day, and how rich and unique their lives, personalities and experiences are.

Without judging, fixing or envying them, how can you begin to cultivate a genuine appreciation for everything they bring to the world?

Deepening your connection with others can begin to awaken your own feelings, thoughts and emotions. And this element of meaningful connection means The Lover is a powerful energy to draw on as a leader, especially when building a network or inspiring others to join a fledgling movement.

Self-care is a practice

If self-care feels like a chore, rather than a reminder to find and appreciate enjoyment in your everyday life, it’s a sign that something needs to change.

When you’ve been locked in “Superwoman” mode, just taking a few minutes just for you can feel like an alien concept, let alone actively seeking pleasure, joy or a connection to your physical body.

Stick with it.

The rewards – from helping you rediscover the pleasure of relationships, to cultivating appreciation for yourself and becoming a more powerful and magnetic leader – are immense.

How about you?

Have you struggled to make time for yourself, or do you have unorthodox ways to practice self-care that work for you? I’d love to know. Share in the comments below, and let’s help each other to take baby steps towards putting our own needs first.

If you’d like to find out about how we support successful, sometimes a little too-busy women like you to discover a different way of leading, click here to book a call with the office. We’d love to walk you through our different programs and see if we have a training that’s the perfect fit for you.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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Guest blog: What to do when they won’t listen to you

By

Oona Alexander

Oona Alexander

Oona Alexander is a parenting mentor who believes in radically loving your children to happiness and great behaviour.

She has 25 years’ experience working with children and families as a teacher, parent-and-child leader and parenting specialist. She’s a Pikler expert, trained parent educator and has a postgraduate qualification in Early Years.

Through her mentoring, speaking and workshops, Oona has shared her radically loving approach with thousands of parents across the UK and worldwide and supported them to raise children who are truly happy and naturally well-behaved.

Oona walks her talk and is proud to have a wonderful relationship with her teenage son, Orlando.
Oona Alexander

Latest posts by Oona Alexander (see all)

Do your children do things when you ask them to? Or, are you like most parents I speak with, frustrated because your children won’t listen or respond when you need them to? If you’d love to know what to do when they won’t listen to you, you’re not alone.

Here’s an example of what I hear regularly:

You ask your child to get ready to leave the house, come off the iPad or stop provoking a sibling. You might repeat yourself a few times with no result, so you get frustrated and start raising your voice.

If there’s still no response – or just a “No, I don’t want to” – things can escalate. You may end up shouting, issuing random punishments or confiscating their favourite things.

Finally, you’re lying awake at night feeling so bad, because the last thing you wanted was to become that mean, shouty parent. You desperately want your family to be peaceful – a place where everyone feels loved.

Is this what you’re experiencing?

What most parents don’t realise about this scenario is that you and your children are in a power struggle. You feel like you have to make them do things, which is utterly draining. Although you win eventually, it feels like a hollow victory, bringing a sense of disconnect between you and the children.

And here’s the bigger picture with power struggles. They make it hard to create the happy, connected family life that I know you want, because they’re exhausting and create ‘us and them’ dynamics, driving parents and children apart.

But here’s the good news.

You can transform this dynamic in a heartbeat, by connecting with your children.

The power of connection when they won’t listen

The reason children ignore us in the first place is because they’re not feeling connected to us or what we’re saying.

So, when they won’t listen, connection is the solution to the problem. The reason it works is because as humans we’re wired to connect – and children even more so. In any given moment your child will be connecting with an activity, a plaything, a screen or a squabble.

If you can provide connection, by helping your child feel seen, heard and loved, they’ll be more willing to let go of what’s in front of them and listen and pay attention to you. Their resistance is lowered and bringing them to do things becomes much easier.

This is true whatever stage of parenting you’re at, whether you’ve got a toddler or a teenager. It can even work with the adults in your life – colleagues, perhaps, or your partner.

And, although it does involve a bit of mindful slowing down, connecting doesn’t need to take long.

How to create connection – fast

Here’s one way you can connect with your child when they won’t listen or they’re zoning you out:

1) Put aside, for a moment, your point of view, letting go of any need to be right. I know this sounds a bit tough, counter-intuitive even, but the rewards are well worth the effort.

2) Step imaginatively into your child’s shoes and see the situation from their point of view. Then express empathy with your child about how they’re feeling about things:

“I bet you’d love to play Lego all day.”
“I hear you. You don’t want to go to school today.”
“Looks like you want to watch until the end of the video.”

When you express empathy like this, your child feels heard and understood – and that vital connection with you is restored.

3) The next step is to invite your child to do what you had in mind.

Connection in practice

Here’s an example of how a mum I worked with used this approach, while she and her family were packing up to go on holiday. She’d asked her seven year old son to clear up the Nerf gun bullets which were all over the living room.

“No!” he said. “Don’t want to!”

Previously this mum would have told her son off, thinking, “This shouldn’t be happening. I can’t have rudeness. He should help with the chores.”

But, having discovered empathy, she saw his resistance in a new light. She understood that it was his way of expressing that he wasn’t getting what he needed: the connection with her.

So she empathised with her son:

“You haven’t had any attention for two whole hours, have you? Daddy and I have been so busy packing up. You probably feel a bit forgotten about.”

Her son beamed at her, which was a sign that he now felt connected. His behaviour confirmed this because he then happily started clearing up the bullets.

In fact, he went on to do an amazing job, pulling out the sofa and putting away some other stuff as well.

That’s the power of empathy.

Empathy brings softness

When we soften and empathise with children’s point of view, children soften in response. Softening means letting go of our need for our children to behave as we want them to, for a moment, and our need to be right – and focussing on how our children might be feeling.

This may feel like a challenge, but, believe me, needing to be right is getting in the way of you having the family life you want. Softening doesn’t mean becoming a pushover. Softening means you prioritise having a connection with your child and making a commitment to them feeling seen, heard and loved.

And I promise you that with this radically loving approach you’ll transform your relationship with your child and make day-to-day family life go much more smoothly.

I hope this blog has inspired you to start using connection and empathy in your family, so you can build stronger relationships with your children and create the relaxed and happy family life you want.

To find out more about my radically loving approach and how to put empathy into practice, click here to download my free guide Solve the Struggle with your Kids.

It shares 6 Wise Parenting Powers to help you raise a secure and happy family.

About Oona

Radical love advocate | Nature freak | Perfectly imperfect mum

Oona AlexanderOona Alexander is a parenting mentor who believes in radically loving your children to happiness and great behaviour.

She has 25 years’ experience working with children and families as a teacher, parent-and-child leader and parenting specialist. She’s a Pikler expert, trained parent educator and has a postgraduate qualification in Early Years.

Through her mentoring, speaking and workshops, Oona has shared her radically loving approach with thousands of parents across the UK and worldwide and supported them to raise children who are truly happy and naturally well-behaved.

Oona walks her talk and is proud to have a wonderful relationship with her teenage son, Orlando.

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Guest post: How to love yourself first

By

Susie Heath

Susie Heath

One of many master coach and trainer Susie Heath is an expert in love and intimacy and an internationally acclaimed author and speaker. She has been a buyer for Marks and Spencer, a shoe designer, a horticulturist featured at the Chelsea Flower Show and more.

Now, as a coach and trainer she has has worked personally with hundreds of men and women, helping them reawaken their authentic selves with her profound coaching and movement workshops.
Susie Heath

Latest posts by Susie Heath (see all)

I know you will have heard this before, but the most important relationship you have is with yourself. You are the first person you need to fall in love with – otherwise you are expecting someone else to fulfil you, putting a massive burden on them. Today I’m going to share some simple exercises so that you can discover how to love yourself first and foremost.

What’s your self-love score?

Let’s start by establishing where you are right now in terms of your love for yourself.

On a score of 0 – 100 – where 0 means you loathe yourself, feel you are a worthless pile of junk, and 100 means recognising that you are the most magnificent being and there is still more to come – where do you rate yourself right now?

Take a second and jot it down.

This will become the benchmark from which you will see yourself unfold.Whatever it is now, by the time you have finished this article, your score will have dramatically increased.

(If your score is low, do not fret because that means there is lots of lovely untapped potential to play with!)

Now take your score away from 100. So if you score yourself at 35, your new total will be 65.

The fantastic news is that there is 65% of you that you haven’t even begun to uncover yet!

Why does self-love feel hard?

In this society we are often taught to be self-critical, to weigh ourselves against others, and we are always found wanting. We never deem ourselves good enough. But until we can break down the barriers to our own heart, we have insufficient love to be able to share with another.

Unfair though it may sound, you are responsible for your own happiness. Nobody makes you happy or sad – that’s down to how you choose to respond to the circumstances around you.

No doubt you will have heard stories of incredible courage and even joy of people in the depths of human misery, yet deep from within emerges their limitless spirit.

That spirit is in you too.

What relationships with others can teach you about self-love

Intimate relationships present our greatest challenge because it is here that our reactive patterns of behaviour tend to be triggered by the close proximity and interaction with another person.

All our insecurities, self doubts and fears come up to be addressed. Your beliefs, your values, your rules, and your behaviour get challenged by someone else’s ideas about life and come up to conscious awareness, ready to be healed if you allow them to be.

This is often our greatest opportunity to make changes in our life, and causes us to look deep inside ourselves to find out what it is we really think, feel, believe and desire.

It is also our greatest opportunity to go beyond what we know, beyond what we feel we can give and beyond how we feel we can love. It stretches our limits and gives us the chance to expand and become more.

It is where our vulnerabilities are on display, where we can make the decision to let go of control and learn to trust, and be open to receiving the love of another.

How to learn to love yourself

So how can we learn to love ourselves first when we’ve been taught since childhood to put ourselves last, to view others as being better than ourselves? When we continually find fault with ourselves, why would anyone else not find those faults in us too?

Understand that you are a limitless being with the whole of the history of the Universe inside you. You are unique. We are all unique. You are an amazing creation – the chances of you being born are zillions to one – and the chances of being on this planet are zillions to one.

You are an extraordinary creature – a miracle of life, and when you start to see yourself and view your life as a miracle you will start to appreciate others as a miracle too, so you won’t get so caught up with the humdrum and the nastiness which is so prevalent in society these days.

When we let go of feeling inferior, we are amazing.

Grab a piece of paper and jot down the answers to the following questions as they come to you – you don’t have to share this with anyone else.

1. What do you love about yourself?

There are always things to love about yourself, even if it’s your nose or your feet, the way you tenderly care for animals, your smile, your touch, your ability to sing, your talents.

Come up with at least 10 things, and preferably 100, and please write them down so you can look at them on those occasional days when things may not be going according to plan.

2. What is your most valuable treasure?

  • Is it your vision?
  • Your talents?
  • Your love?
  • Your sense of humor?
  • Your ability to be flexible?
  • Compassion, creativity?

What would you be prepared to let go of – old limitations, old behaviours, limiting beliefs, continually telling your bad experiences to anyone who will listen…

You see, there’s part of you that you don’t know yet.

To find the amazingness of you, you have to go to places you’ve not yet been. Give yourself permission to be open, trusting and allow the process to happen. Allow love to pour through you as you uncover more of who you are – love is unlimited and boundless.

What we are still searching for is that feeling of being unconditionally loved, and being held and caressed and touched. This is why it is so important that we create that feeling for ourselves first by being kind to ourselves, loving our body and treating ourselves well.

Treat yourself well by understanding that who you choose to spend time with will affect your values, your language, your happiness, your health and even your earnings. Learn to love yourself by enjoying and appreciating your body – notice how you talk to yourself and what you put in your body.

Do you feed yourself with nourishing foods and drinks, and do you give it the exercise it enjoys?

When you learn to treat yourself the way you would treat your best friend, your body will respond beautifully.

4. What can you do for you that makes you feel really good inside?

Write down 3 ideas you could do this week – it might be as simple as wearing a favourite outfit, or taking 5 minutes to go for a walk somewhere beautiful.

5. Now write a vision of how you would like life to be as if it has already happened.

When you read this every day, your unconscious mind will take it on as a new program, so the new way of enjoying your life will be installed and overwrite old unhelpful beliefs. This works, it really works!

What’s changed?

Having completed those exercises, score yourself again as to how you feel about yourself, and see how much you’ve grown from how you scored at the beginning of this exercise.

When we accept ourselves fully, we stop being needy – it doesn’t mean we don’t need someone else in our life, just that we don’t expect them to do it all for us, as we don’t base our self-esteem on other peoples’ opinions.

If you learn to admire and honor and respect who you are, (the good, the bad and the ugly) it doesn’t mean you’re big-headed but that you honor and appreciate yourself and desire to be the best you can be.

When you continually enhance this special relationship with yourself, you will find your levels of happiness increasing more and more, and then you have more to bring to the world.

Would you like some extra support to reconnect to yourself?

If you’d like to talk about some extra support when it comes to relationships – with yourself or others – or find out details of our BeLove retreat where we look at these topics in more detail, we’d be happy to chat. Click here to book in a free, no-strings call with one of our friendly team and find out how we can help you find fulfillment in your relationships.

About Susie

Fashion Designer | Grandmother | Dancer

One of many master coach and trainer Susie Heath is an expert in love and intimacy and an internationally acclaimed author and speaker. She has been a buyer for Marks and Spencer, a shoe designer, a horticulturist featured at the Chelsea Flower Show and more.

Now, as a coach and trainer she has has worked personally with hundreds of men and women, helping them reawaken their authentic selves with her profound coaching and movement workshops.

 

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Guest post: What to do if self-love is hard

By

Emily Jacob

Emily Jacob is a coach certified by the ICF, and a Master NLP Practitioner. She is an author, speaker, and founder of ReConnected Life, helping women to go from living a half-life, one day at a time, and living their full, whole lives again.

Through ReConnected Life, Emily helps women all over the world in her supportive community, and through her online programmes and individual coaching. Her Taste of Recovery programme has been licenced by RSVP, and is helping to support survivors whilst they wait for counselling resource.

Emily is a graduate of Lead the Change, and a One of many certified coach.

Latest posts by Emily Jacob (see all)

Does the idea of loving yourself feel confusing, challenging, dangerous – or even impossible?

Today I want to share what to do if self-love is hard, and give you some practical steps you can take to start to reconnect to yourself.

For many of us, accessing our inner Lover PowerType can feel like a real challenge.

Maybe your parents were filled with their own self-loathing and couldn’t model what self-care or self-love looked like.

Maybe you were bullied by others as a child and internalised the idea that you were the failure they said you were.

Maybe it was something worse, that left deep scars.

Or maybe you’re stuck in Martyr, and loving yourself, or taking care of yourself, feels indulgent when there is so much to do, and other people to take care of.

Whatever the reason, we can feel so much resistance to letting go of the learned self-loathing – and we don’t feel we deserve to feel better anyway.

The secret is, the self-loathing patterns that we are holding onto so tightly were built for a reason: protection.

And so to start the journey of letting go, and letting in love, we have to learn to trust that we are no longer in need of that protection. The good news is that there are some steps we can take that will help to build that trust and open up to letting in self-love.

Step One: Prioritise Yourself

The first step is to acknowledge that you are resistant to prioritising yourself and your needs, and that you would like to change this. This might seem obvious, and yet it is one of the hardest things to do. For someone who has a lifetime, decades often, of an armour that has built tight around themselves, an armour that was built for survival, the concept of unlocking that armour is terrifying.

You will probably have hidden the existence of this armour of self-hatred in a cloak of self-deprecating humour; or in being brash and curt, perhaps angry, attacking first; or being the quiet one in the corner, always smiling, always agreeable. It might be so much a part of you that you don’t notice it anymore; except the idea of prioritising yourself feels wrong.

Say out loud: I want to be able to prioritise my needs (whisper it, you’ll be starting to put yourself first already).

Step Two: Build Your Self-Care Rituals

By explicitly acknowledging to yourself that you want to change, you will have put your amygdala on high alert. Change is uncomfortable, and change that requires letting go of that which we believe has protected us from further harm feels dangerous. Therefore, step two is about calming the parasympathetic nervous system, and reducing the alarm bells that are ringing loud.

There are many, many ways to do this, and you will find what works best for you by experimenting with different methods.

You may already have developed your go-to soothers for those times you’ve felt under attack in the past; this step avoids those which indulge your self-loathing (eg. eating or drinking to excess, cutting, over-working or exercising) and instead emphasises those that start to build self-care.

Here are some ideas:
• Long, soapy baths – maybe add some Epsom salts, or essential oils and candlelight
• Meditation
• Yoga, or other body calming exercise (if you have a history of trauma, be careful with exercises that focus on the pelvic area)
• Getting out in nature
• Doing some craft work, or art

And the simplest is breathing, deep and long, connecting into all of your five senses, grounding yourself into the Now.

You may want to stay within this step for a while, until your self-care muscle is sufficiently strong, so that you know you can self-rescue if you ever need (whisper it, you’ll be starting to trust yourself).

Step Three: Begin to Heal Yourself

It’s a myth that once broken we will forever be broken. That is simply not true, although it is a very powerful myth that can keep us trapped in Victim and unable to access Lover for a very long time.

When we start to explore inside ourselves with curiosity and no judgement (tip, practicing meditation in step two will help tremendously with this), we start to see clearly that what happened in the past to trap us in the self-loathing armour was not our fault.

You were not to blame

The process of this exploration will be different for us all, and for some it might involve accessing the support of a counsellor or coach. Or, you might choose to work on your healing yourself.

Regardless of how we process the unravellings of the layers of armour, peeling layer after layer, we must recognise that this can mimic the trauma, and so feel traumatic and re-traumatising: it is not then that caused the hurt; it is now that is processing the hurt and enabling the hurt to be let go. (This is why we practice step two for as long as it takes to develop trust for self-rescue and don’t dive straight into healing).

If you are working on healing yourself, journaling is a super-simple practice that I recommend to my clients that you can do for yourself.

In the One of many world you might have heard of Morning Pages; this comes from Julia Cameron’s seminal work, ‘The Artist’s Way’, and is a way of connecting with the unconscious to re-engage the creative spirit.

Journaling, or writing down your thoughts and feelings about the things that are hurting you, bothering you, or causing triggers for you, has been proven to help heal.

Dr James Pennebaker at the University of Texas demonstrated that just writing for thirty minutes about something that was causing shame could have positive health benefits even six months later.

‘Opening Up by Writing it Down’, written by Dr Pennebaker with Dr Joshua Smyth has many exercises and examples to help guide you through this process.

You’ll find that regularly accessing your Mother PowerType to soothe your inner hurt part will also be of great value to you in your healing journey (whisper it, your healing has already started).

Step Four: Grieve For The Lost You

Oftentimes I observe that people are still holding onto the hurt of having lost the person they were before: the refrain of never being the same again is one I hear a lot. Yet, to enable us to love ourselves, as we are now, we have to let go of the person who we were.

We can honour that version of us who was hurt, acknowledge we loved them, and grieve for them. It is when we have grieved, that we are able to move on with our lives, loving ourselves fully.

When you have grieved the version of you that was hurt, and grieved the things you missed out on because of the hurt, grieved the different version of you that was lost, and the loss of all the versions of you that you might never now be, then you are really honouring all of who you are (whisper it, you are loving you).

Step Five: Love

Once you have moved through the grieving process, you’ll find that you are naturally embracing the whole you, the you that you love and accept, unconditionally. You have found self-love, and now you can Be Love.

PS. The myth that you can’t be loved until you love yourself is entirely false. Loving oneself feels out of reach to so many people; and yet, many, many people who don’t love themselves entirely do find love, and are very happily partnered. Don’t buy into the myths that exist to make us feel less than.

About Emily Jacob

Emily JacobsThe survivor coach, living her ReConnected Life.

Emily Jacob is a coach certified by the ICF, and a Master NLP Practitioner. She is an author, speaker, and founder of ReConnected Life, helping women to go from living a half-life, one day at a time, and living their full, whole lives again.

After overcoming PTSD, she still did not feel ‘whole’ and could not trust that she would not fall into the abyss again. Whilst learning the tools and techniques involved in neuro-linguistic programming she started to understand how to rebuild herself; and through her lightbulb moment of the critical importance of the mind-body connection, Emily knew she had found her formula for living whole after rape.

Through ReConnected Life Emily helps women all over the world in her supportive community, and through her online programmes and individual coaching. Her Taste of Recovery programme has been licenced by RSVP, and is helping to support survivors whilst they wait for counselling resource.

Emily is a graduate of Lead the Change, and a One of many certified coach. To find out more about the work Emily does, visit her site ReConnected Life, or book a no-obligation discovery call by clicking here.

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My partner doesn’t meet my needs

By

Joanna Martin

Joanna Martin

Founder at One of many
Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.
Joanna Martin

Latest posts by Joanna Martin (see all)

When your partner doesn’t meet your needs in a relationship, it’s tough. Even when you’re in a relationship, you can end up feeling isolated and alone. From the hug when you walk in the door to support talking through a family crisis; from sharing the financial load to really listening when you want to open up about your emotions or being willing to go to family functions by your side.

Your needs matter, and when you’re at a point where you feel like they’re being ignored, it can be crunch time.

Here are some tips for navigating the complicated scenario where your partner’s not giving you what you need.

How to know what your needs are

Now, let’s get clear on this first: before you start addressing a partner who doesn’t care about what you need,  you need to know exactly what those needs are.

There is a world of difference between what we need and what we want. If 
we don’t have what we want, it will usually be okay. If we don’t have what we
need, we won’t be okay.

Needs are things which you would rather be single than be without.

So, the way to establish what your needs are is to start by writing down a big list of everything you want from a relationship. In an ideal world, what is it you’d get from your partner?

Next, you’re going to review each want and then you’re going to drop below it to what it is that you actually need.

Here are a few questions to help you through from a want to a need.

  • Why do I want 
that?
  • What does that provide for me?
  • 
What is the need that this quality fulfills?

Be careful not to over complicate. Just drop through really quickly. Try and trust that your unconscious knows what the underlying need is.

For instance, back when I made a list like this when I was single, one of my wants was that “he’s tall”.

When I did this exercise, I asked myself “Would I rather be single than being with a short man?”

No. So, it’s not a need.

What is it about him being tall that is important to me?

That he’s strong… that I feel small compared to him… – was what came to mind.

Is it really about feeling small compared to him? No, it’s not about that.

What is it? I realized that what I really need is to feel feminine.

One of the ways that might get expressed is through him being tall, but if he’s short and I feel feminine we’re okay.

Does that make sense? I dropped down through to what it was that I actually needed.

If I was in a relationship where there wasn’t room for me to feel feminine, I’d rather be single than being in that relationship. That was the need.

Many of those wants that you have on your list are going to end up being expressions of the same need, and you’ll probably find you get down to about five to eight core needs.

What to do when you know what your needs are

Once you’re clear on your needs, they become a really powerful tool.

If you’re in a relationship and your partner’s providing them, brilliant. Acknowledge them and celebrate that!

If you’re in a relationship and they’re not providing one of those needs, tell them why it is a need for you and they can choose to provide it or not.

You might find having done this process that the original need you were frustrated about not being met has shifted. Now, you know that you’re more in need of physical affection than a hug when you walk in the door. Let that be the start of the conversation with your partner.

If you’re not in a relationship, it’s a brilliant conversation to be having if you’re considering it being a long-term relationship. This is what I need. What do you need?

If they can’t provide what you need

There may be a situation where you recognize that someone can’t provide what you need on the list. You might be in a long-term relationship with someone and feel like you’re looking down the barrel of a gun.

“Holy crap, I know there’s something on this list that they actually can’t provide.”

What then? Allow me to introduce you to the paradox of needs.

The paradox of needs

The paradox of needs is this: You actually don’t need anything from anyone else.


Everything that’s on your list, you could actually provide for yourself. Think about that for a minute.

You don’t need anything from yourself even.

Actually, you don’t need anything at all.

There are things which sustain our body and keep us alive. But the thing about relationship needs is, you actually don’t need the other to provide any of that for you. You can have it all even without them.

But when you choose to be in relationship with somebody, then you can choose to have it as one of your frameworks: “Here’s what would really enhance my life. I would rather be single than not enjoy these things together.”

Can you see how that offers a much more empowering framework? If something happens to your partner and they can no longer provide one of those needs, or they’re not willing to change to meet that need, you could choose to end the relationship.  You could choose to go and get that need met somewhere else. You can still choose to be love and keep loving.

Needs are a framework

Needs are a great framework for relationship. But even if you look at them and think, “I’m not getting them met right now!” that doesn’t mean you absolutely have to end the relationship. It means have 
a conversation.

Recognize with your partner that you need it and have conversations about whether they can provide it or not and is it possible for you to get it from somewhere else? If it is, are you still happy to stay in the 
relationship? Can you work on that together?

Now we’re getting into conscious creation of relationship. The kind ofrelationships that our spirits want to be enjoying on the planet. And that’s one of the most interesting conversations of all.

How about you?

Have you had an experience of your needs not being met in relationship? How did you navigate it? I’d love to know your story – share it in the comments below. 

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Guest blog: “I’ve lost connection with my partner”

By

Wendy Harrington

Wendy is passionate about peace and harmony. Her near death experience opened her life up to increased love and happiness (after a battle with herself). She is the author of 2 books, mother of 3 daughters and wife of the love of her life.

She’s also one of the One of many team.

Latest posts by Wendy Harrington (see all)

I feel very blessed to have married the same man twice. At the time we got divorced it certainly didn’t feel like a blessing…more like a disaster. But 8 years apart taught me some incredible things which I want to share with you today, because that elusive thing we thrive on called connection can be tricky to navigate in an intimate relationship.

Just what do we mean by connection?

You know it when you feel it. It’s the spark, that invisible multi-faceted thing that you can’t quite put your finger on that bonds two people together.

Connection happens on all levels…mental, physical, emotional and spiritual.

When we feel it it’s wonderful but when it sometimes disappears, which while very common, can be incredibly challenging.

Going back to the start

It might seem a long time ago if things aren’t how you’ like them to be right now.

But I think we can all learn some important lessons from the budding of intimacy.

In that initial blossoming it seems effortless.

Our attention is fully on the other person, we want to spend lots of time with them and we want to know everything about them. It’s all new and intriguing. If you “click” and that invisible thing we call chemistry is there, it becomes a delicious time of falling in love.

At this time we have our rose coloured spectacles on. We forgive things easily, and we overlook little annoyances because we are always looking for the best. Focusing on what we love instead of what we don’t love.

Have you ever experienced at the decline of a relationship that the things that you loved at the beginning can becomes the very things that you hate? That’s kind of odd really, if you think about it. The behaviour is the same. So what’s changed?

Think about what’s different

In my story what changed was our life circumstances. Life can be challenging enough but sometimes it throws you a huge curveball. Our bubble burst when, 8 weeks before our baby was due, we found ourselves in the intensive care unit with me fighting for my life.

Our baby was born 8 weeks premature by emergency caesarean section and in the days following I contracted necrotising fasciitis, more commonly known as the flesh eating bug.

To cut a long story short I made it. But it was far from an easy ride. I lost my womb and ovaries along with two thirds of the flesh on my torso. I also contracted septicaemia which damaged my feet.

I spent three months in hospital bed bound and underwent numerous surgical procedures to rebuild my body. I also had a near death experience (NDE) where I literally saw the light! But that’s another story.

My whole world had been turned upside down. Mentally, emotionally and physically I was struggling to deal with a severely disfigured body and what that meant for me as a woman. Spiritually I had just had a big wakeup call that challenged my world view.

A BIG mistake we made as a couple was we didn’t talk. This thing seemed way too big and painful to speak about. And so we hid from it and therefore hid from each other.

So #1 learning – Always talk

Let’s face it, life is full of ups and downs, ebbs and flows. I know my example is big here but you also constantly face the challenges of life. And it is all too easy for the demands of life to get in the way, be that work, children, family, hobbies, friends…all of us have limited time and the choice to make of where we spend it.

No matter how painful it seems, honesty and conversation are true blessings. And sometimes you may need to get some support from someone who can help you talk to each other.

Which brings me to learning #2 – Make time for each other

It is one of the most crucial things to do. And again one of the easiest things to let slide. Especially if you have a young family. Everyone else’s needs can seem more important but they are not.

It is super important to put you and your partner high up on your priorities and plan special time together.

Learning #3 – Focus on what IS working instead of what ISN’T

It’s very common and very easy when things are not right in our intimate relationship to focus on what’s wrong and try to fix it. I know I obsessed about it because it was so important to me and I desperately missed that wonderful sense of connection.

After we had separated I met this amazing man. He was in his late 80’s and had studied psychology his whole life. He told me how he would lie in bed at night and silently speak to his wife. He shared with me how what you focus on grows and pointed out that if you focus on what’s wrong in your relationship you will get more of that.

The truth of this hit me like a ton of bricks. I had fought so hard to correct what was wrong in our relationship. I’d pushed, I’d pointed out it was broken and we needed to fix it.

What I didn’t do was focus on what was right with it.

It made me realise that in trying to ‘fix’ it and desperately seeking that connection all I had done was unwittingly pushed it further away.

What was missing was learning #4 – Appreciation

Develop a practice (daily is good) where you regularly think about what’s good about your relationship and your partner. What is it that you appreciate him/her for?

Spend 5-10 minutes thinking about it. This can be things inside and outside of your relationship. What are they good at? What do they do well? What makes you smile about them?

Connection is an inside job, it’s a feeling. Focusing on what you appreciate about someone else starts to create a warm feeling inside. It also naturally spills out of you towards them. When someone else is genuinely appreciating you it feels really good to be on the receiving end of that.

Appreciation is so powerful in any relationship. With my husband I see him energetically grow as I appreciate him, it goes both ways, and feels so good. Look for things to be thankful and grateful for rather than focusing on the things which are missing. Remember what you focus on grows.

And finally for today learning #5 – What state are you in?

When it comes to the Women’s PowerTypes – the 5 powerful models of women’s leadership that make up your unique PowerTypes Profile – they can be immensely helpful in your intimate relationship.

The Lover is definitely your chief ally on so many levels. Firstly you need to be filled up. I see so many women running on empty and then wondering why their intimate relationship is lacking. I say this with zero judgement because that was me too! I was always so busy doing everything and putting myself last. This meant I was running on empty and had nothing to give.

It is still me occasionally but the difference is now I see it and immediately switch to Lover PowerType.

Let’s face it…Superwoman and intimacy are not a good match!

Enhancing your Lover energy helps you fill yourself up. Then as the over-flowing cup you become highly attractive to your mate. When your needs are met you have extra to share. This is a highly magnetic quality and so important for us to embrace.

I see this so clearly with my husband. Having married the same man twice makes it all the more clear. I appreciate him every day – and interestingly, I watch him wanting to do more and more for me.

I hope my lessons help you to rediscover the connection in your relationship if it’s gone into hiding. It’s most likely still there just buried underneath life.

How about you? Please share in the comments anything you have found helpful to re-connect with your partner.

If you’d like to read my full story of near death, recovery and navigating being more loving (I messed it right up at first) you can read all about it in my book “From Vegas to the Pearly Gates: A gritty, true-life account of love at its best and absolute worst.”

 

About Wendy Harrington

Writer, Wife, Mother

Wendy is passionate about peace and harmony. Her near death experience opened her life up to increased love and happiness (after a battle with herself). She is the author of 2 books, mother of 3 daughters and wife of the love of her life.

She’s also one of the One of many team.

Connect with Wendy on YouTube or Facebook to discover tips for greater peace and harmony in your life and mind.

You’ll find a reading from the book sharing when she saw her body for the first time after the illness, and her sharing the bliss of her near-death experience.

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How to get rid of self-critical thoughts for good

By

Thea Jolly

Thea Jolly

In-house Coach at One of many
Thea is one of our Certified Coaches and part of the coaching team on our the Lead the Change and Be Powerful Programmes.

Thea's mission is to help women feel at peace with themselves - because only then can they make their biggest and boldest contributions to their families, communities and the world.
Thea Jolly

Latest posts by Thea Jolly (see all)

This article is by Thea Jolly, one of our Certified Coaches and part of the coaching team on our the Lead the Change and Be Powerful Programmes.

Thea’s mission is to help women feel at peace with themselves – because only then can they make their biggest and boldest contributions to their families, communities and the world. 

Wouldn’t it be amazing if you knew how to get rid of self-critical thoughts for good? Can you imagine how serenely you could float through your day without the self-doubt, self-criticism and rumination that normally goes on inside your head?

No stressing over meeting your work deadlines, no beating yourself up for saying the wrong thing, no recriminations for that parenting fail – again! And no sick feeling of shame as you reach for the bottle of wine, the chocolate or Netflix boxset at the end of a hard day when you promised yourself you wouldn’t.

And no wondering why you can’t pull it all together like other women can.

Let’s get real here: all of the women I know, including me, and including all the wildly successful ones we see on social media, have a head full of doubts, shoulds, oughts, disappointments and feelings of failure. Not all the time – but pretty much every day.

All humans have self-critical thoughts – they have been fundamental to our survival as a species. To ensure we stayed within the security of our tribe our brains evolved to prioritise social connections, fitting in and working together.

That is why our brains spend so much time and energy analysing and prioritising fitting in – it’s how we measure our safety. Which explains why how many likes you get on Facebook feels so important!

So the first thing for you to do is to acknowledge this. There is nothing wrong with you because you have self-critical thoughts. It’s perfectly normal and human. In fact, it would be more worrying if you didn’t have these thoughts: sociopaths and psychopaths spring to mind.

So our task is to manage these thoughts so that they stop affecting us so much. It’s all a matter of awareness, attitude and attention. Training your mind in these areas will lead to a more confident, emotionally resilient and happier life.

1. Awareness

One of my favourite sayings is: ‘Knowledge is Power’. The more we know and understand about ourselves, the more control we have over how we think and behave.

To reduce the frequency and power of self-critical thoughts we need to get curious about them. It’s time to get up close and personal, get dirty and involved in what’s going on in your head. Be a detective, take notes and ask questions. Like Hercule Poirot or Miss Marple notice, notice, notice. If you have to wear a fake moustache or pastel cardigan to get into the part then do so!

The questions to ask include:

  • What are you actually saying to yourself?
  • When do these thoughts come up?
  • What is the story you are telling yourself about your situation, other people and yourself?
  • What are you making assumptions about?
  • What emotions are you feeling?
  • Where do these emotions come from?
  • What fears or beliefs are underneath your self-critical thoughts and feelings?
  • How are these self-critical thoughts affecting your behaviour, and your relationships?
  • Can you notice any patterns?

The more you find out and understand about yourself, the more power you take back.

2. Attitude

Your attitude while you are noticing what’s going on is crucial. Self-critical thoughts are judgemental and harsh. You have to step aside and be the observer of these thoughts from a non-judgemental, compassionate and accepting place. Don’t get sucked into them.

We wear judgement like a pair of sunglasses that we’ve forgotten to take off. Everywhere we look is tainted by our fears, hopes, preoccupations, likes, dislikes and unconscious beliefs. Again, this is normal; it’s what our brains do, but it’s not conducive to a meaningful and happy life.

Compassion and acceptance are equally important here. Without self-compassion and an acceptance of how things are now, we can’t bring sustainable change into our lives. Being motivated by fear and judgement only gets us so far. Our creative problem-solving abilities are shut off when we are in threat mode, so we have to use compassion to bring those parts of our brain back online. Without compassion our ancient emotional impulses run the show – which is why we end up behaving in ways we know aren’t who we truly are.

One word on acceptance: many women don’t want to accept themselves as they are. They think that acceptance means never changing or growing. The paradoxical result of accepting yourself, is that you can change more effectively than when you are beating yourself up.

3. Attention

When we are conscious with our attention – what we are focussing on in any particular moment – life seems to slow down enough to allow us to make more mindful choices.

When you are aware of what is going on – with yourself, with your children, with your co-workers – without judgement, you can act with so much more integrity and compassion.

Furthermore, if you are aware of situations that challenge you, you can intentionally put your focus on your thoughts and choose to talk to yourself in a more helpful, compassionate and empowering way in those situations.

Putting it into Practice

The critical thoughts you are noticing are just thoughts. Nothing more.

The emotions you are noticing are only emotions, nothing more.

You can notice them without attaching judgement to them, without adding a further emotional reaction to them (as much as possible) and without needing to act to change them.

You are simply there to notice what is going on, like watching a scene in a drama.

Things you could say to yourself are:

  • ‘Ohh, that’s interesting…’
  • ‘Mmmm, I’m feeling …… And that’s OK.’
  • ‘I’m noticing I wish I wasn’t so impatient/angry/annoyed/tired. I can feel the judgement here and the desire for it to be different, and that’s OK. I’m human. I wonder why it means so much to me to be more patient/calm etc?’
  • ‘I am noticing that this feels awful and I want to cry/shout/run away. And that’s OK.’
  • ‘I’m noticing that I’m calling myself a bad mum/fat/useless again. Why did that come up now?’
  • ‘What’s the story I’m telling myself here? Oh, yes, I’m worried about my work deadline and am taking it out on my children. Deep breath, it will get done. I want to focus on being connected to my children instead.’

Nothing will change if you don’t extend some compassion to yourself here.

Yes, you may have shouted at your 4 year old when he was pushing boundaries like every four year old does. But you also did a full day’s work, had to deal with a grumpy husband, fielded 500 ‘why’ questions from your 7 year old, and your period started. Is it any wonder that your patience ran out?

This is where you need to take a deep breath, and instead of listening to those critical thoughts, tell yourself it’s all OK. This is a human reaction to a demanding situation. Then you can enquire gently about what’s underneath, what’s the story you are telling yourself here, what do you and your child need to feel better, and how can you set intentions and practice reacting a different way in future?

Exploring this with non-judgemental curiosity might reveal that you feel guilty about going back to work fulltime, even if you know it’s the right thing for you. Or maybe you’re just exhausted and need a good sleep, a night out with the girls or weekend away on your own (bliss).

Maybe you are blaming your husband for not helping more, and realise you actually need to ask him for help rather than alternating between Superwoman and Martyr without actually talking to him about what you need.

Self-critical thoughts are trying to help

Our self-critical thoughts are trying to keep us safe and beyond judgement from others. This is impossible, because we can’t control what other people think of us. Knowing that it is our hard-wiring that is motivating those critical thoughts is incredibly liberating. It means we can stop taking them so seriously.

When we don’t take our thoughts, emotions and ourselves so seriously we don’t get so triggered and injured by them. When we are not so affected by them we keep our emotional equilibrium more easily, have a more positive outlook on life, and can focus on the good stuff instead.

Making the world a better place – which is the vision of One of many – starts with changing your internal world. Every person who learns to manage their automatic, fear-based critical thoughts and behaviours creates a positive ripple effect within their families and communities, workplaces and society. Self-awareness, a compassionate attitude and mindful attention are the foundations for this.

How about you?

Thea Jolly: How to get over mother guiltDo you experience self-critical thoughts? Do you have any other tips or advice to share with others, or questions to ask about Thea’s process?

Leave a comment and let us know.

Thea is one of our Certified Women’s Coaches, and is an in-house coach on our Lead the Change and Be Powerful Programmes.

To find out more about Thea, click here. Or for a taste of her work, take the free Are You A Perfectionist quiz by clicking here.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

post

Want to find a new relationship dynamic? Read this

By

Wendy Harrington

Founder at One of many

Latest posts by Wendy Harrington (see all)

Most of us have at least one relationship in our lives we’d like to change in some way. It doesn’t mean you don’t care about, maybe even deeply love, the other person. But when interactions start to feel like a pattern you’re stuck in, it can be incredibly restrictive. If you want to find a new relationship dynamic but aren’t sure where to start, here’s an approach you can try. 

When roles become restricting

Let’s start by looking at the kinds of situations when you can find yourself getting “stuck” in a certain dynamic.

For example, you might find that you’re constantly the one who’s mothering your group of girlfriends. Sure, you’re happy to be the designated driver once in a while. But lately it seems like you’re forever organizing things, booking cabs, holding coats and keeping an eye on anyone who’s had one too many after-work drinks.

Isn’t it time you were able to let your hair down for once?

For Madeleine, a self-employed writer, it was her relationship with her partner that felt like it needed a shakeup. Since becoming parents, it was starting to feel as though their life had become an endless to-and-fro of childcare, admin, and work.

“We’ve been together for more than a decade and have always had a lot of fun. Suddenly, our interactions felt like they’d become so functional: who’s looking after the toddler, what errands need doing, did you remember to call so-and-so… and yet when we tried to make changes, I found myself becoming defensive – and we’d find ourselves back in the same place.”

For you, it might be a totally different relationship where the dynamic needs to shift: Your boss, your colleagues, even your kids.

What relationship can you think of where you’re treading the same old path, no matter what you try?

Want to change a relationship dynamic? Try this

If you’ve noticed a sense of frustration creeping into one of your relationships, it might be time to try a different tactic when it comes to shifting things up.

Often, we can find ourselves focusing on what we wish the other person would change. If only your friends weren’t so selfish, or your boss so demanding, you’d be golden, right?

Or we focus on what’s not working in our interactions with the other person. And end up talking ourselves round in circles as we dissect our frustrations, and feel as though we’re getting nowhere.

But in any relationship, there are always two people involved – and one of them is you. That’s who you have the greatest power to change. And making that change doesn’t actually need to involve the other person at all.

The great news is, when you begin to think about shifting the way you’re behaving, it takes the pressure off trying to make the other person change who they are. (Which, let’s face it, can be an uphill battle).

Does this mean you have to stop being you?

In a word, no. It’s not about changing who you are – it’s about being a different version of yourself, so that you can start making a stand for a healthier way of interacting. And when you start to behave differently, those around you inevitably respond in a different way.

Perhaps the ever-accommodating big sister starts to say “no” once in a while – your sibling will have to figure out an alternative.

Or the workaholic supermum decides she isn’t going to pile on the pressure by taking responsibility for her team’s results and the school bake sale. Someone you might never have thought of might decide to step into your usual place.

Learning to step into a different version of yourself – to create boundaries, change expectations and start standing up for how you want to be treated – is a life-changing skill.

If you know you could do with being a bit firmer when it comes to setting expectations and drawing boundaries, check out Enough is Enough: our free guide to gracefully setting unshakeable boundaries. Click here to download your free copy.

Using the PowerTypes to find a new relationship dynamic

If you’re not quite sure what dynamic’s playing out with that one difficult person, the Women’s PowerTypes™ are a fast way to get a handle on the different “roles” you’re playing in your life.

Warrioress, Sorceress, Queen, Lover and Mother. None of us are simply one PowerType – we’re all a blend of all 5. You’re at your most powerful when you can navigate smoothly between them all, effortlessly calling on the one that’s most appropriate for any given moment.

Often, when we feel stuck in a relationship dynamic, it’s because we’re using one PowerType more than the others. Rather than having access to all your different “selves”, you’re locked in one way of behaving.

Madeleine knew that, since becoming a mother, her Mother PowerType had really come to the fore. When it came to her romantic relationship, she knew Lover would be important to nurture, but there was a surprising PowerType that she discovered was equally vital.

“Warrioress was one of the lowest scores on my PowerTypes profile. She’s all about playful, youthful energy – and I realized that I’d really been missing that in my relationship too. We’d always loved going dancing, so reconnecting to music I love to move to, and channelling some of the playful energy I’m enjoying with my son into my relationship with my husband, really turned things around.”

Change the part you’re playing, and the script will shift

If you want to find a new relationship dynamic, start by thinking about the role you might be playing, and what might feel like a more fulfilling alternative.

Making small commitments to bring out a different side to you – listening to a particular track, moving in a different way physically – might have a bigger effect than you think.

Have you found yourself stuck in a relationship rut? What helped you to change the dynamic? Let us know in the comments below.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.