Untangling Relationships
By Janae Kara, TCTSY-F & Penney Rockhill, LCPC
Untangling Relationships May 02, 2024
Ep. 34 From Ducks to Depth: Unmasking Perfectionism in Our Relationships
We asked the AI overlords to summarize this episode, and here's what they said "In the bustling, diverse world of relationships, many couples find themselves striving for a semblance of perfection, embodying the calm and composed duck gliding on the water's surface while concealing the frantic paddling underneath. This phenomenon, known as "Floating Duck Syndrome," encapsulates the hidden struggles that lie beneath seemingly perfect relationships. This edition of "Untangling Relationships" delves into the intricacies of this syndrome from a couple’s perspective, guided by the insightful conversations between Janae and Penney.
Originating from Stanford University, the term "Floating Duck Syndrome" was coined to describe high-achieving students who, on the surface, seemed unphased by their challenges. This analogy extends seamlessly into the realm of relationships, where couples often mask their difficulties to present a veneer of calm and stability. Janae and Penney explore how this syndrome manifests in relationships, revealing the hidden currents of fear, shame, and unspoken conflicts that couples endure."
Ep. 33 The Stages of Healing- Exploring the Paths of Stories, Emotions, and Transformation
Embrace Your Own Healing Journey "Untangling Relationships" offers profound insights into the healing process, not just for trauma but for anyone navigating the complexities of emotional growth and relationship dynamics. Janae and Penney’s candid discussion sheds light on the importance of acknowledging the stages of healing, embracing the nonlinear nature of this journey, and continually working towards self-understanding and compassion. As you navigate your own spiral staircase of healing, remember, each step, whether it feels like progress or a setback, is an integral part of your journey towards healing. The conversations between Janae and Penney remind us of the power of openness, mindfulness, and the courage to face ourselves with kindness and compassion.
EP. 32 Mini- Overcoming Criticism & Defensiveness in Conversations
In this mini-episode, we discuss one of the first key components to successful communication- the antidotes to criticism and defensiveness. We explore the importance of positive need statements over criticism and the steps to take accountability and empathy to address defensiveness. We work through examples and encourage you to start applying these skills to various relationships for better communication.
Sign up for round one of our couples communication online course here. Starting April 15th, 2024
https://www.hilltopwellness.net/couples-online-course-landing-page
Ep. 31 Reflecting on What Couple's Skills We Love
We have been working with couples for the past 3 years- Here are our favorite tools we use and what we have learned so far.
Join round 1 of the online course here https://www.hilltopwellness.net/coursesignup
Use code ROUND1Friends for over 50% off the course.
This episode talks about the development of relationship tools for our upcoming online course. We share insights on employing tools like positive need statements, defensiveness antidotes, and self-soothing in relationships. We also give tips for successful implementation and share our personal experiences with challenges and weekly trust-building exercises.
Ep. 30 Mini- The Emotional Bank Account- Building Trust
In this episode, we discuss the concept of an emotional bank account, originally coined by John and Julie Gottman. We explore how deposits, such as building trust and spending quality time, can strengthen relationships, while withdrawals, like ignoring, criticizing, and yelling, can erode trust. We emphasize the importance of trust and communication in all relationships, from romantic partnerships to family dynamics and work environments.
Ep. 29 Trustworthiness vs. Trust: Crafting Unbreakable Bonds in Love
In the realm of relationships, trust and trustworthiness lay the foundation upon which intimacy and connection are built. Episode 29 of "Untangling Relationships," hosted by Janae and Penney, delves into these critical elements, providing listeners with a deep understanding of their meanings and implications within romantic and other relationships.
Exploring Trust and Trustworthiness
Trust, as discussed by our hosts, is the belief in your partner's commitment and their unwavering support. It's about feeling secure that your partner is "all in," dedicated to the relationship without doubts or hesitations. Trustworthiness, on the other hand, extends beyond trust, embodying the willingness to prioritize the relationship's needs over one's own. This distinction lays the groundwork for a deeper exploration of how these concepts manifest in relationships, especially romantic ones.
Grounding their conversation in the research and insights from John Gottman and Dan Silver's book, "What Makes Love Last: How to Build Trust and Avoid Betrayal," Janae and Penney navigate through the complexities of trust and trustworthiness. They bring to light how even in new relationships, where trust may be high, trustworthiness needs time and actions to flourish fully.
Week 1: Theme of thought: remembering why you chose them:
Each day write down one reason why you fell in love with your partner.
Week 2: Theme of Thought: How am I focusing on changing/Keeping the I a WE:
Spend the week focused on the We’s instead of the I’s. Write down daily the things you have in common, beliefs and values you both share, and mutual goals you support each other around.
Week 3: Theme of Thought: Remembering the magic of the love story.
Spend the week writing down daily the beautiful moments in your love story then and now.
Week 4: Theme of Thought: Loving the culture of our relationship
Write down daily what are the things in our relationship that I am proud of and enjoy?
Week 5: Theme of Thought: What makes this person the perfect partner for my journey.
Spend every day writing down one reason why your partner is one you chose and continue to choose to be your partner in life.
Week 6: Theme of Thought: Looking for things to appreciate.
Write a love letter each day to your partner and you can choose to share them or not.
Week 7: Theme of Thought: Continuing to build connections and prioritize the relationship.
Make a plan to go on a romantic activity together in.. One week, One month, 3 months, 6 months , and 1 year.
Good luck and remember we are all in this together and making the best of every day we have in our relationship.
Join the waitlist for the couples communication online course here
Ep 28. Navigating Love and Conflict: An Analysis of Intimate Conversations
Analyzing the intricacies of relationships portrayed in reality TV offers a unique perspective on human interactions. Despite the heightened drama and external pressures, the raw emotions and relational dynamics depicted serve as a mirror to our own experiences. As viewers, we are invited to reflect on our own communication styles, conflict resolution strategies, and the importance of empathy in navigating challenging situations.
Clip from Married at First Sight Season 17 Episode 6
Ep. 27 Can Love Last? Predictors of Divorce Explored Through 'Married at First Sight'
Unraveling the Knot: Uncovering the 6 Predictors of Divorce Through Reality TV
It's often said that truth is stranger than fiction, but when it comes to understanding the complexities of relationships and the subtle nuances that predict divorce, reality TV might just provide some of the best real-life examples.
In this episode, we'll break down some key insights and concepts as illustrated by the reality show "Married at First Sight." We discuss the predictors of divorce, focusing on a couple's communication and body language issues. This episode highlights the importance of positive need statements, self-soothing, attunement, and building trust in relationships. We emphasize the impact of these factors on relationship dynamics and potential divorce outcomes for 'Married at First Sight' couple Cameron and Clare.
Continue learning from past couple's communication skills episodes
Ep 13: Mapping Your Nervous System -Flooding
Ep. 20: How to Create a Culture of Appreciation?
Ep. 26 Untangling Body Image: A Conversation with McKenzie Whitesides Willmore -Creator of the Idaho Falls Body Kind Community
In Episode 26 of "Untangling Relationships," our hosts, Janae and Penney, bring to the table an insightful and open-ended conversation about body positivity and acceptance. They are joined by McKenzie, the creator of a local body acceptance community, Body Kind.
This discussion underscores the significance of self-compassion, mindfulness, and inclusive spaces to promote body acceptance. It also sheds light on the societal shift required to redefine beauty and body norms. Above all, it emphasizes that losing weight or changing your body isn’t a prerequisite for happiness.
Links Mentioned
Body Kind Idaho Falls Facebook Community
You Just Need to Lose Weight” and 19 Other Myths About Fat People
Ep 25. Mastering Stress: Harness the Power of Movement for Your Mental Health
In episode 25 of 'Untangling Relationships', hosts Janae and Penney explore the relationship between movement, stress, and mental health. They exchange personal experiences with physical activities like yoga and CrossFit, highlighting the impacts on their physical and mental well-being. The conversation interrogates societal and personal expectations around physical wellness, the mental obstacles people often face, and the power of community in this context. The hosts round off the episode by sharing practical tips for embarking on health journeys, emphasizing the importance of flexibility, compassion, and small, consistent steps toward improvement.
Introduction
The role of movement in managing stress
Personal experiences and perspectives
Taking the step towards physical activity
Challenges in maintaining a consistent workout routine
Impact of exercise on mental health
Talking about the mental health aspect
The irony of exercising on mental health
Impact of energy levels on exercise
Supportive elements in a movement practice
Finding balance in movement practices
When exercise isn't helpful
Tips for Healthier Movement Practices
Ep. 24 Reflections and Resolutions for 2024: How to create goals you will actually accomplish
Ep. 24 New Year Resolutions and Reflections
In this episode of 'Untangling Relationships', your hosts Janae and Penney reflect upon the past year and share their new year resolutions and career aspirations for 2024. They discuss their goals, emphasizing the importance of setting realistic, incremental goals, creating a supportive environment, planning for potential failures, and persisting through obstacles. They open up about their personal revelations and aspirations while dropping several valuable tidbits about maintaining successful relationships. They also delve into revising and resetting goals throughout the year, maintaining resilience during vulnerable times, and the significance of creating positive changes. All in all, it's a vivid exchange filled with genuine experiences, practical advice, and spurring inspiration.
Ep. 23 The Power of Repair: Recovering After a Fight
Get ready for a deep dive into the world of relationship repairs in our latest podcast episode. No relationship is perfect, and conflict is inevitable - but it's the recovery that counts! Learn how to navigate the aftermath of a fight, join hosts Janae and Penney on this enlightening journey
Ep. 22 Sharing the Mental Load: Rewriting the Rules of Relationship Responsibility
Welcome to episode 22 where hosts, Janae and Penney, discuss the concept of mental load, the cognitive effort required to manage situations and complete tasks, with specific emphasis on the mental load associated with the holidays. Key points include how mental loads are assigned and the impact on individuals and their relationships. We suggest ways to share and manage the mental load to reduce stress, fatigue, and burnout.
Here are some links for continuing your learning
Article with mental load definition
Mapping Your Nervous System Episode
🦃 Ep. 21 How to Flip the Script and Make the Holiday Work for You
Today's episode starts with different holiday perspectives based on Google search trends tied to Thanksgiving in different states, from the types of food served to different ways people spend the holiday.
We also discuss tips on handling the holiday better, including letting go of expectations, sharing chores, and avoiding the pressure of perfection, among others.
This conversation touches on issues like food shaming, body neutrality, and breaking stereotypes about expected gender roles on this occasion.
We wish all our listeners a happy Thanksgiving and encourage you to celebrate in ways that feel most comfortable and enjoyable to you.
Links for this Episode
Each State's Google searches on Thanksgiving
How to Show up for Difficult Conversations, Especially During the Holidays Blog Post
Creating a Culture of Body Appreciation and Neutrality Blog Post
Ep. 20 How Do You Create a Culture of Appreciation?
In this episode, Janae and Penney discuss the concept of creating a culture of appreciation. They emphasize its importance in personal and business relationships and discuss ways to cultivate it. They suggest mindfulness in recognizing others' good qualities, using positive language about one's body, and setting aside time to reflect on appreciations. The hosts also recommend formulating a personal mantra about what appreciation means for one's self and how to express it and creating practices toward celebrating both intentions and milestones. The pair also discuss the importance of clear communication in asking and understanding how others wish to be appreciated.
Ep. 19 Blended Families: Our personal experiences
This episode is all about blended or crockpot families, growing up in them, and/or parenting through them. Penney and Janae chat about their personal experiences and perspectives on blended families. They discuss tips and advice on the dos and don'ts in bringing two families together and creating space for everyone involved.
Interested in working with us? Go here
Ep. 18 How has Parenting Changed your Relationship? A group conversation with local parents
Welcome to our last episode in this parenting mini-series. Today we are joined by all three of our parenting couples to talk to them about how their relationships have changed over the course of having their first child/ first pregnancy. Each of the parents gives insight on how to keep intimacy alive, ways to handle differences in parenting styles, and what they wish more people knew about raising a child in today's world.
Feel free to catch up on our other episodes in this series Ep. 16 & 17 were great conversations with just the moms and then just the dads!
For more information about parenting resources head over to Hilltop Wellness
Ep. 17 Dads Talk About Their Journeys Becoming Fathers
Join us for a special guest episode with three dads who talk about their experiences of fatherhood so far. We dive into questions like "What is your favorite part of being a dad" to "How you are coping with all the changes fatherhood brings". Stay tuned for next week where we have both the moms and dads on together! CW: Miscarriage
Ep. 16 Moms Get Real- A candid conversation with local moms
Join us for a special conversation with a group of moms who are getting candid about their journeys. We dive into their biggest societal pet peeves, their top tips for other moms and parents, and some of their favorite memories from motherhood. These moms have wonderful perspectives to share and insights to learn from. We are so lucky to have them on the pod. I hope you enjoy this episode.
CW: Infertility
Look out for next week's episode with the Dads!
Needing some guidance on your unique parenting journey? Join us for our online program Bringing Baby Home. A parenting class for parents of children ages 0-3. This class brings a partner-focused team approach to parenting and teaches you how to work with your partner to create the best parenting experience for your child and your relationship. You can find out more information here. Bringing Baby Home Programs.
Ep 15. Discoveries From Our Time in the Mountains
This episode is a debrief from our women's retreat between Penney, Janae, and our guest Tina. We talk about the big takeaways we gained from the retreat and give tips on how to keep the momentum going after you have gone through a phase of transformation and change.
Links mentioned:
Bringing Baby Home Program Event
Follow us on Social Media:
Ep. 14 Friendships in Adulthood
This episode opens up conversations about making friends as an adult. We discuss the internal and external barriers to friendship. What are the personal responsibilities around friendships vs. societal responsibilities? We end by giving some actionable steps to creating deeper friendships and how to have connected conversations about your expectations and needs in these relationships.
Ep. 13 The Game Changer For Your Mental Health... Mapping Your Nervous System
Unlocking the power behind understanding your different nervous system states is one of the biggest game changers for mental health, relationship wellness, and healing. Penney and I talk about our personal journeys with understanding our nervous system reactions and then dig deep into explaining the different nervous system states. The episode ends with tips on how to notice where you are at within regulation or reaction and how you can come back to states of calm.
If you want to explore these ideas in person you can join us for any of our in-person or online events where we break these concepts down even further. If you are listening to this the week it goes live you are just in time to join us on our women's retreat Aug 18-20th. You can learn more at www.hilltopwellness.net
Ep. 12 How to let go of fear and control
This episode explores ideas about using control and perfectionism to combat the fear of vulnerability. How do we let go of fear and step into our authentic selves in our lives and relationships? If you want to dig into this topic even more join us at our Women's Camping Retreat on Aug. 18-20th, 2023 www.hilltopwellness.net
Ep. 11 Finding Compromise
This episode is all about compromise. Join us as we discuss what can get in the way of compromise, what are the differences between gridlock and solvable issues, and how to step out of defensiveness when talking through compromises.
Bonus mini ep. on "the scripts for compromise"- over on patreon www.patreon.com/untanglingrelationships
Interested in working with us? www.hilltopwellness.net is where you can find an upcoming event.
Ep. 10 Do you have a Third Place? And why you should be thinking about them.
Penney and I talk about third places in this episode. What are they, how do they impact us, and what to do to get back to them... are all answered and more in our 10th (!!) episode.
We hope you enjoy it and share this episode with a friend who you want to join you in third-place adventures.
Links :
Read more about relationship myths here Penney has 6 blog posts available on different relationship myths so far for you to enjoy.
Couples Retreat 2023 Creating Safety and Emotional Connection July 21-23, 2023 Check that out here
Ep. 9 Breaking Down Imposter Syndrome
In this episode, we break down imposter syndrome, talk about what it is, who gets it, and top 5 tips for dealing with it. Join Penney and me as we explore the times where we have combated imposter syndrome in our lives and what tools we are using to stop perfectionism, shame, and fear from running the show. Here's to brave explorers and compassionate connections in our lives that stop imposter syndrome in its path.
For more resources check out...
Our blog www.hilltopwellness.net/blog
Our in-person retreats and day events at www.hilltopwellness.net
Ep. 8 Redefining Success and Building a Women Owned Business
Please welcome guests Tina and Tori to the pod with this week's episode where we get the whole Hilltop Wellness team together for a candid conversation about the past two years of starting a new and women-owned business. We discuss the strengths and weaknesses we have found throughout this journey as well as what our "whys" were in starting the company.
Stick around to the end of the episode to hear everyone's favorite memories are from the last two years and share lots of laughter with us as we tell some fun stories.
If you are interested in joining us on a retreat or checking out our upcoming online and in-person events you can go to www.hilltopwellness.net
Mini Ep. 8 Breaking down the barriers that helped us redefine what success means in business (30 min) - Found at www.patreon.com/untanglingrelationships ep. released every other week.
Ep. 7 Becoming Business Owners and Relationships in the Workplace
Penney and Janae talk about what it was like becoming business owners through trials, barriers, and industry stigmas. They discuss the different relationships that support them in their work and the importance of those relationships. Join us on Patreon to listen to this week's companion episode on advocating for your mental health at work and recognizing burnout.
www.patreon.com/untanglingrelationships
www.hilltopwellness.net - A Retreat getaway for all
Bonus Mini Episode 6: How to have a conversation about boundaries
This is a bonus mini-episode! If you would like access to all of the companion mini-episodes for each main episode you can become a patron. You can sign up and get more information at www.patreon.com/UntanglingRelationships
The actionable steps you can take to have conversations about boundaries. Use these phrases and steps to guide you through the hard conversations of boundary setting.
1. Find a time to have the conversation where you can have a clear, calm, and confident voice.
2. Use a gentle start-up
3. Be direct, specific, and clear about your needs
4. Allow the other person to express their perspective and feelings
5. Find common ground and understanding that meets both of your needs and boundaries
Tips at the end of the mini-episode for what to do and say if your boundary conversation goes sideways. ❤️
Get more information about couples/parenting communication courses, retreats, and events at hilltopwellness.net
Ep. 6 Breaking down the core elements to Boundaries (ep. 5 is still coming just lost in the tech. graveyard)
This episode breaks down a lot of myths about boundaries and gives some clarity on the key parts of what boundaries are, how to set them, and how to know when and where you might need more or fewer boundaries. Penney and I are really proud of this conversation and hope you can gain some new perspectives about boundaries!
Hilltop Wellness
www.hilltopwellness.net
EP. 4 How does shame show up in your relationships?
This episode covers how shame might be popping up in the relationships you have in your life. Listeners will learn how to recognize the signs of shame and criticism in how they are communicating with their significant others, their kids, or themselves.
Continue learning about the antidotes to criticism and defensiveness in this week's mini-episode at www.patreon.com/untanglingrelationships
National Suicide Prevention Hotline: Call 988 or text 988
For more information about the Four Horsemen and Dr.s John & Julie Gottman, you can go here https://www.hilltopwellness.net/blog/why-the-gottman-method
Ep. 3 Reflecting on our marriages and relationship changes over the years
We are talking about our own relationships with our significant others. We talk about a few Gottman Skill techniques we use in our relationships like rituals of connection and turning towards. We break down 5 relationship myths and give some perspective on moving away from those societal expectations of what your relationship is supposed to look like.
For more resources, you can check out our Patreon companion episode for a 30-minute breakdown on implementing and using the emotional bank account in your relationship. www.patreon.com/untanglingrelationships
Links we talked about in this episode
Join us for a couples retreat, online course, or event www.hilltopwellness.net
Learn more about The Gottman Method for Couples and Parents https://www.gottman.com
Gottman Card Decks- Iphone
https://apps.apple.com/us/app/gottman-card-decks/id1292398843
Gottman Card Decks- Android
https://play.google.com/store/apps/details?id=com.carddecks&hl=en_US&gl=US&pli=1
Ep. 2 Unpacking mother daughter relationships from the early years into adulthood.
This episode opens up the conversation around mother-daughter relationships and dives into shame, parenthood, growing pains between parents and children and so much more. We hope you enjoy this episode!
Support the podcast and become a patron: patreon.com/UntanglingRelationships
Join us for a live event: www.hilltopwellness.net
Ep. 1 Untangling The Relationship with Ourselves
This episode invites you to explore your relationship with yourself and your goals for 2023.
Links: Support the podcast & become a patron. Listen to this episode's companion minisode on how to find your core values. patreon.com/UntanglingRelationships