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    Marriage Rates Fall Below 50% in England and Wales

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    Marriage rates fall below 50%: more calls for cohabitation reform
    New ONS statistics have revealed that marriage rates in England and Wales are continuing to fall year-on-year. For the first time since comparable records began, the percentage of people over 16 who are married or in a civil partnership has dropped below 50% to 49.4%.
    Solicitor Abi Jones examines what this means and the pressing need for cohabitation reform.
    Relationships and the way we view marriage as a nation is constantly changing but sadly our laws are failing to keep pace with modern family structures. Different types of families like blended, cohabitees and single parent families and even platonic co-parenting are over-taking marriage as more popular ways to have relationships and children.
    However, same-sex marriages have increased, and it is estimated that the number of people in these marriages in 2022 is around 167,000. This has increased dramatically from 26,000 in 2015 but marriage in general continues to decline in popularity.
    It is clear to see that there is an ever-increasing populace of couples who are not getting married or entering into a civil partnership, instead choosing to live together without any of these ‘official’ statuses in place. The ONS figures noted that the increase has reached more than a fifth of over 16s in England and Wales, from 19.7% in 2012 to 22.7% in 2022.
    These statistics from ONS have led to more and stronger calls for reform in this area as marriage rates decline but cohabitation continues to be the fastest growing family type in the UK.
    Cohabitation reform has long been discussed, and an introduction of a Cohabitation Rights Bill that aimed to establish a framework of rights and responsibilities for cohabiting couples however this still needs to take the normal course through Parliament and be subject to scrutiny and parliamentary debate before it can be formed into a law and implemented.  At the Labour Party Conference 2023, Labour MP Emily Thornberry announced Labour’s commitment to reforming cohabitation laws if they win a general election.
    Currently if a couple is cohabiting but not married or in a civil partnership, irrespective of the amount of time that they have been together, there is no entitlement to a share of the other’s wealth upon the relationship breaking down.  It does not matter how the finances were arranged within that relationship, nor does it matter how long the parties have been together. The idea of the ‘common law marriage’ is entirely mythical.
    The reality is that if a cohabiting couple separate, they will have no claim for financial support or claim to share the other party’s wealth upon the breakdown of that relationship.  These couples are often left having very limited rights upon separation and having to potentially wade through more complicated areas of law such as the Trust of Land and Appointment of Trustees Act claims.
    Until such time that there is a cohabiting rights bill and due to the lack of rights and protections afforded to unmarried couples they should consider getting advice from solicitors and potentially enter into a cohabitation agreement.
    Useful Links
    Cohabitation Client Guide
    Stowe Support resources for Cohabitation
    What rights do cohabiting couples have? Watch on Youtube or Listen on Spotify
    Taking control of your finances on separation and beyond with Lottie Kent: Listen on Spotify More

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      in Children

      5 Tips for Parallel Parenting

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      Parallel parenting is a method used by divorced or separated parents who wish to continue to parent their children in parallel, whilst agreeing to limit contact and interaction with each other. This technique is particularly helpful in divorces that involve domestic abuse, high-conflict, or where communication is extremely difficult.
      Luisa Williams from My Family Psychologist explains more.
      5 Tips for Parallel Parenting

      Rebuilding your life when a relationship ends and healing from any emotional trauma you’ve experienced is difficult enough. Even when you’re ex was abusive, sometimes it’s impossible to cut ties for the sake of your child.  
      What is parallel parenting?
      Whilst co-parenting works by cooperation and continued communication, for some it gives your ex-partner the opportunity to continue to mistreat you. Instead, parallel parenting increases safety in challenging relationships by deliberately keeping communication to a bare minimum. 
      While major decisions can be agreed upon together, each parent adapts their parenting method when the child is in their care. It allows you to distance yourself from your ex without depriving your child of a parent and sets clear boundaries that prevent further abuse or conflict.
      The aim is to facilitate emotional healing from the relationship while prioritising your child’s needs and protecting them from conflict.  
      To give you the best start after divorce, here’s 5 tips for parallel parenting. 
      1. Create a parenting plan  
      It’s best to plan ahead to avoid disagreements. The more prepared you are and the more detailed the plan is, the less you’re likely to argue with your ex and the more minimal the contact is. Minimise stress for your child and ensure your safety by agreeing as much as you can in advance, including: 

      Agreeing timing of visits, including dates and start and end times, in writing.
      Establish how to handle cancellations, and when and how they should be communicated.
      Consider how often the child will see each parent?
      Who will attend your child’s functions or doctor visits?
      Agree who will drop them off and pick them up?
      Plan ahead to decide where your child will spend their holidays and birthdays?
      Choose a neutral location or even ask a family member or a trusted friend to pick your child for you.
      Set out financial responsibilities, and dos and don’ts.
      You can figure out logistics using email or another form of communication that doesn’t involve meeting face to face.  

       2. Let yourself heal
      Ideally, after separating from an abusive ex-partner, you’d cut contact and never see them again.  But when there are children involved, this is not always possible to eliminate them from your life completely. When some form of contact must remain, prioritise fulfilling your needs as well as supporting your child. Incorporate self-care into your routine to reduce stress and reconnect with your self. The best way to deal with the situation is by moving forward, so when you’re ready to, concentrate on your long-term goals. Focus on building resilience and reintroducing happiness to your life.  
       3. Accept the current situation
      Parallel parenting, and maintaining some contact with an abusive or difficult ex-partner after you’ve chosen to divorce, can be very challenging. It’s natural to struggle with negative emotions such as guilt, regret, shame and anger, and feeling as though things aren’t fair. You may find it hard to accept that your ex is still a parent to your child. Try to practice acceptance. Things are the way they are and all you can do is make the best out of the situation. Focus your energy on parenting your child and providing them with all the love and support they need. 
      4. Keep communication to the minimum
      Only communicate with your ex when it’s necessary. Agree to contact them via email or use a parenting app, and document every interaction. Keep your communication impersonal and matter of fact, discussing only topics that relate to your child and sharing no personal information or detail. Try not to let your ex provoke you or use your child as a messenger. It can be difficult not to ruminate on the relationship whenever an email pops up or whenever your child is spending time with them. Try to distance yourself and treat interaction with your ex as a business that’s necessary to keep your child happy.  
       5. Appoint a mediator
      If there’s a lot of resentment between you and your ex, or your safety might be compromised, it’s a good idea to appoint a professional mediator. Mediation helps divorced parents to align their intentions and focus on their shared priority, the child. With the help of mediation, divorced parents can make well-informed decisions, reduce conflict, and set out an effective and mutually beneficial plan for all members of the family.
      Parallel parenting can be challenging and confusing, and the details of an arrangement will depend on the individual situation. Consider getting advice from a professional.
      If you need help and support with parallel parenting you can contact My Family Psychologist, who offer specialised counselling services for adults, couples, and children as well as mediation services.
      Family Law Advice
      If you are in an abusive or high-conflict relationship and would like advice on your legal situation, please do contact our Client Care Team to speak to one of our specialist lawyers. More

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      in Relationships

      The impact of the menopause on relationships

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      As our understanding about the physical, mental and emotional symptoms of the menopause and the impact on women during this time grows, the connection between the menopause and the break down of relationships becomes clearer.
      The number of UK women in the peri-menopausal or menopausal stages at any given time is estimated to be well over 3 million, a significant proportion of the population. Yet, it’s accepted that support for the multitude of physical symptoms and the considerable mental impact, and a true understanding of the menopause, is still woefully lacking.
      In a Stowe study on the impact of the menopause on marriage and relationships 76% of women felt their partner didn’t have the knowledge or resources to support them through the menopause properly.
      Furthermore, 68% of divorces involving women at this time of life were initiated by wives.
      Menopause and divorce
      Menopause is frequently cited as a reason for marriages breaking down. Rachel Roberts, Yorkshire Regional Director of Stowe Family Law, explained “We are noticing a significant increase in women in their 40s and 50s filing for divorce, citing issues caused by perimenopause as one of the reasons for their marital breakdown.”
      Our study findings supported this view, with 65% of women stating that their perimenopausal or menopausal symptoms affected their marriage/relationship.
      Loss of physical intimacy
      A reduced sex drive is a common symptom of the perimenopause or menopause. The women we spoke to listed loss of physical intimacy as the area of their relationship most impacted by the menopause. 50% of women worried that a lack of sex would lead to your relationship ending.
      Top 5 areas of a relationship most affected by the menopause:

      We lost physical intimacy
      They didn’t understand what I was going through
      We argued
      We stopped communicating
      Grew apart or fell out of love

      Mental Health
      The menopause leads to a huge amount of change, both physically and emotionally, and managing the impact on mental well-being can be difficult. Common signs include anxiety, depression, problems with memory and concentration, reduced confidence, and low mood. As the symptoms can last for some time and often begin well before the cause is identified, the impact on relationships can be gradual, and difficult to define.
      Ours study showed that 77% of women felt that per perimenopausal or menopausal symptoms affected their mental health.
      Menopause Awareness
      Perimenopause and menopause can be an incredibly over-whelming time. While society has moved on from the over-simplifying term ‘The Change’ and recognised that symptoms go way beyond hot flushes, a greater understanding and improved support is still needed.
      47% of women felt that if NHS support during the menopause was better it could have prevented their relationship from ending.
      When asked what they thought could help them and their partner most during the menopause, our study found that greater awareness, more understanding, and better support, were vital.
      Top 3 ways to help couples deal with the menopause:

      Greater awareness of the symptoms
      Better understanding from your partner
      Better support from GPs

      The impact on relationships
      Perimenopause and the menopause can be a particularly challenging time for couples and both partners can feel confused and concerned as they navigate the respective changes. Inevitably, it can highlight existing struggles, further damaging the connection between couples.
      Based on our study, it’s clear that a better understanding of the menopause and how it impacts women’s lives, and open communication between partners, can significantly help couples.
      Useful links:
      www.nhs.uk/conditions/menopause/
      www.menopausematters.co.uk/
      www.postcardsfrommidlife.com/
      The Break Up Club – Dealing with divorce during peri/menopause Webinar More

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      in Relationships

      4 Types Of Toxic Relationship & Their Warning Signs

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      Toxic relationships are difficult to define. As no two relationships are the same, there’s no one set of symptoms that clearly define an unhealthy relationship. However, the difference between a healthy relationship and an unhealthy one is often how it makes you feel. Luisa Williams from My Family Psychologist explains more.
      The negative impact of a toxic relationship is significant, affecting both physical and mental health. While healthy relationships have a foundation of trust, independence and respect for each other, unhealthy relationships often lead to feelings of low self-worth, a lack of agency, as well as feeling helpless, fearful, anxious, and often paranoid.
      The term ‘toxic’ doesn’t only refer to romantic relationships. It can apply to any kind of connection you make with another. An unhealthy relationship with a friend, a family member, or a co-worker, can be equally damaging to your well-being, but the most common signs that these relationships are toxic may vary.
      The signs that a relationship is toxic can accumulate over time and often the boundaries are blurred making it difficult for some to identify. However, if you’re drained by your relationship and your partnership isn’t equal, you might be in a toxic relationship. Signs that your relationship may be toxic:
      Toxic relationship: Friend

      They cross your boundaries

      If you have a toxic relationship with a friend, they might constantly do things that upset you or make you feel uncomfortable. Whenever you try to bring them up and set a firm boundary, they might become defensive or make you feel bad for wanting space. If they apologise, the apology rarely sounds sincere.

      They never listen to your problems

      While they might frequently come to you for advice, they don’t devote equal attention to listening to your problems. Whenever you need them, they appear busy, and every conversation tends to be about them.

      They can’t be happy for you

      Instead of celebrating your victories, they see you as competition. Your every achievement reminds them of their own shortcomings and means they feel they’re being left behind.

      They’re judgmental

      Instead of offering you mental support, they frequently judge your choices and make you feel bad for making them.

      You feel drained

      If the friendship feels suffocating and one-sided, chances are it really is. When your friend isn’t there for you when you need them, you end up feeling lonely and unsupported.
      Toxic Relationship: Family

      They compare you to other people

      No matter what you do, your family member is never satisfied. Somehow, you are never good enough while other people can do no wrong. If you have siblings, you’re often being compared even if you’re completely different people.

      They’re always right

      They always think they know better and treat you like you’re incapable of making your own decisions.

      They dismiss your feelings

      Rather than being empathetic, they’ll often simply tell you that other people have it worse or that you should be grateful for what you have. You aren’t allowed to feel unhappy and express any negative emotions.

      They pick on you

      They frequently make personal or critical comments about you. They might give you backhanded compliments, for example, “You look so pretty with makeup on, you should wear it more often” or “Are you sure you want to eat that?”.
      Toxic Relationship: Coworker

      They act superior

      A toxic co-worker might act like their role is more important than yours. Even though you might have the same duties, they feel superior and enjoy telling you what to do. Nothing is ever their fault, and they think they’re always right.

      They gossip

      They might frequently talk behind people’s backs, enjoy spreading doubt and deliberately turn colleagues against each other.

      They can’t work as a part of a team

      They struggle to cooperate because they want to look better than everyone else.

      They complain a lot

      More than venting about the odd bad day at work, toxic co-workers are never satisfied. They will regularly talk about how much they hate their job and feel every piece of constructive feedback is a personal attack. It becomes draining and can quickly causes discontent to spread.
      Toxic Relationship: Romantic Partner

      They have issues they aren’t willing to work on

      The key to a healthy relationship is mutual respect and growth. If your partner isn’t willing to work on themselves, they aren’t able to fully commit to the relationship. For example, your partner might have anger issues and throw things when you’re having an argument. They might not be abusive towards you but make you feel uneasy and unsupported.

      They can’t, or won’t, communicate

      Instead of talking things through openly and honestly, a toxic partner might disguise their feelings by giving you the silent treatment, lying, or becoming passive-aggressive. These manipulative tactics allow toxic partners to express their resentment or disappointment, while denying your opportunity to respond or express your feelings. This can leave you feeling misunderstood and isolated.

      Controlling behaviours

      Toxic partners often assert control over others using a range of behaviours including humiliation, intimidation, threats, and violence. They may isolate you from your friends and family, seek to control your finances, and monitor your time and whereabouts. This pattern of behaviour is often subtle and gradual, becoming apparent all of a sudden.

      The effort isn’t equal

      Your partner is emotionally detached and disinterested, unwilling to invest any effort or time into your relationship. They are always the priority. You’re always the one initiating plans, and the one who always texts or calls first. You feel you have to work hard just to sustain your partner’s attention, but your efforts never pay off.
      If you have recognise any of these behaviours or you have concerns about a relationship, it’s a good idea to seek help by speak to an experienced professional.
      If you need help and support understanding a toxic relationship you can contact My Family Psychologist, who offer specialised counselling services for adults, couples, and children as well as mediation services.
      Family Law Advice
      If you are in an toxic relationship and would like advice on your legal situation, please do contact our Client Care Team to speak to one of our specialist lawyers.
      Other Helpful Contacts
      National Domestic Violence Helpline – 0808 2000 247
      The Men’s Advice Line, for male domestic abuse survivors – 0808 801 0327
      The Mix, free information and support for under 25s in the UK – 0808 808 4994
      National LGBT+ Domestic Abuse Helpline – 0800 999 5428
      Samaritans (24/7 service) – 116 123 More

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      in Relationships

      How to better connect with other people

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      After over a year of profound social changes that have significantly reduced the opportunity for meaningful interaction, it’s not difficult to see why some of us have forgotten the art of connecting with other people. 
      Here, Psychologist Luisa Williams gives us top tips to increase connection and explains the multifaceted benefits of sharing better bonds with other people.
      We are all social creatures that crave interaction. But what we truly need is connection – a genuine bond with someone that goes beyond spending time with them and enjoying their company.
      When we connect with someone, we feel a sense of belonging that improves our well-being. Positive relationships with people don’t only make us less lonely but also increase life longevity and build our resilience. Connection helps us feel supported and more resistant to life adversities.
      But, if it has so many benefits, why do we find connection with others so difficult?
      An inability to connect might stem from low self-esteem. When we think lowly of ourselves, we’re afraid of being vulnerable enough to share personal struggles with others. A fear of vulnerability might be linked to trust issues. If you were hurt in the past, it’s natural you don’t believe in other people’s intentions.
      In some people’s cases, it’s a matter of a different worldview. If you experience mental health difficulties such as depression, anxiety, trauma history or personality disorders, you might feel isolated and struggle to relate to other people and their perspectives.
      But no matter what’s holding you back, you can learn how to better connect with others, and begin to enjoy the benefits of connectivity. Check out the tips below:
      Connect with a smile
      Smiling is one of the tricks that make others see you in a positive light. It conveys positive emotions and boosts your mood. When you smile at someone, they’re more likely to respond with a smile as well, which strengthens the bond and positive associations. Essentially, smile is a social tool. It lets others know you want to engage with them and that you’re someone they can trust.
      Practise social skills
      We all need social interaction, whether we’re lonely or not. However, problems arise when we turn to other people to receive validation or distract ourselves from negative emotions. Sometimes, we end up seeing our relationships as a transaction. In the end, we fail to commit and make an effort. If you want to build a true connection with others, you have to start seeing them as someone you can grow with.
      The first step is to become a great listener. Good listening skills let others know you care about what they have to say and that you’re interested in them as a person. Make sure you’re actively listening – make eye contact, respond with nonverbal cues and wait for a pause to ask questions about what is being said.
      If you struggle with concentration, visualise what the other person is saying. Make a mental note of what they like and dislike. It will help you get to know their boundaries and further strengthen the bond. If you know what’s important to someone, you’re less likely to jeopardize your relationship. Don’t forget to engage in small talk. It will allow you to showcase your personality and encourage building on the relationship.
      Get to know them
      Be present and forget about distractions. When you want to get to know someone, you have to make an effort and focus all your attention on them. Make sure you don’t look at your phone or worry about all the things you have to do when you get home.
      Develop interests. One of the most important steps is sharing mutual interests. Your likes and dislikes might be already obvious to you but if your life revolves around school or work, you might struggle to think of things you’re passionate about. Of course, most people enjoy watching TV or playing games but the key to building a relationship with someone is finding something you can both grow doing. You can start by trying out new hobbies. Make a list of your strengths and weaknesses and consider signing up for a new class.
      Lastly, learn to recognise when they feel uncomfortable or upset. Pay attention to their body language and changes in demeanour. Notice if they’re exceptionally quiet or struggle to keep eye contact.
      Don’t be afraid to be vulnerable
      Vulnerability. It’s defined as ‘uncertainty, risk and emotional exposure’. Most of us take risks frequently: we order food from a new restaurant, we cross the road when the light is red, and arrive late for work. But when it comes to people, we tend to play it safe. We hide our feelings and distance ourselves.
      Vulnerability is the price of connection. Connection is about stepping out of your comfort zone and being open with another person as much as they’re open with us. If someone shares their personal struggles with you, don’t be afraid to respond with the same.
      However, make sure you connect with yourself first. Try to sit with your thoughts and feelings. Write them down and try to link emotions to what’s going on in your life. This will help you spot a pattern and better meet your needs. For example, if your job is stressing you out and you don’t have time to rest because you work overtime, you might think of adjustments to complete your tasks faster.
      Be authentic and let people get to know the real you. If you find it difficult to open up and feel comfortable around someone you don’t know well, remind yourself that everyone has flaws. Write down your strengths and make sure you read them regularly. Finally, don’t be afraid to ask for help. A genuine friendship is based on trust and helping each other get through difficult times.

      If you’d like to hear more from Luisa on a range of other topics, visit My Family Psychologist. More

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      in Relationships

      Why am I so angry?

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      Luisa Williams, CEO & Founder of My Family Psychologist, joins us to share insights on anger responses and how to recognise when recurring anger may be caused by more persistent underlying problems.
      Why am I so angry?
      Life is full of twists and turns. Its challenges sometimes force us to change direction or adjust to a new reality which includes dealing with difficult emotions. If we don’t get the job we want, we might feel disappointed. If our relationship ends, we might experience pain and sadness.
      Anger is an emotion some of us experience frequently. It can be triggered by being disrespected or treated unfairly. It might be triggered by unexpected situations that interrupt our goals. Or, it can be a response to stress. Imagine you’re late for work and stuck in traffic. This would make anyone at least slightly annoyed at a given moment. When anger is a response to an unpleasant situation, it likely comes and goes quite quickly without causing further issues.
      While anger might seem like a straightforward emotion that’s an interpretation of whatever is going on in your life, it often implies there’s something else hidden underneath the surface. If you find yourself dealing with anger on a daily basis, your anger is likely a part of a bigger problem.
      Unhealthy responses to anger
      While anger is often a natural response, it can easily escalate and turn into an emotional outburst or even aggression. When our anger is triggered by the words or actions of other people, we might struggle to feel understood and take out our frustration on others to avoid being hurt more. Unhealthy anger can take on many forms:
      Passive aggression
      Have you ever given someone a silent treatment because they made you angry instead of trying to talk things through? Have you ever pretended everything was fine when you were upset about something your loved one did? Passive aggression is a strategy that helps us avoid confrontation but only adds to the problem. While we might choose not to fully engage with anger to avoid being vulnerable, suppressed anger doesn’t go away and can turn abusive. When you act in a passive-aggressive way, you place your needs and pride above other people’s feelings. Your refusal to communicate increases frustration on both sides and makes you feel even more hostile.
      Open aggression
      Just like passive aggression, open aggression is a harmful way of expressing anger but it’s directly aimed at other people. It’s a way of confronting someone while disregarding their feelings. Examples include shouting, throwing things, sarcasm or violence. Releasing anger might feel powerful. It might make you feel in control while serving as protection that shields you from further getting hurt. But in reality, it puts a barrier between you and your loved one and hurts both of you.
      Turning anger inwards
      Anger is often intense and might be triggered by the way we feel towards ourselves. When someone lets us down, we might blame ourselves for trusting them and having high expectations or believing we were good enough. If anger is mixed with the feeling of guilt and shame it might be used as a form of punishment. For example, you might self-inflict an injury to deal with overwhelming emotions.
      If you tend to deal with anger using the strategies above, you may struggle with self-control and expressing emotions in a healthy way. Anger aimed at yourself decreases your self-esteem. Anger aimed at other people shows disregard for their feelings and needs. It might make communication difficult. It might escalate and lead to undesired behaviours. It doesn’t only strain relationships with other people but can cause a range of health issues such as headaches, hypertension, insomnia, anxiety and digestion problems. Additionally, when we feel angry our body releases cortisol (the stress hormone) that increases our heart rate and blood pressure, triggering a ‘fight or flight’ response. This causes inflammation and stress.
      Anger and mental disorders
      Anger can be connected to many other emotions like guilt, shame, anxiety, stress, feeling overwhelmed and irritability. It might be also related to underlying mental health issues some of which are described below.
      Intermittent Explosive Disorder (IED)
      IED is marked by explosive outbursts that occur suddenly and often not in proportion to the situation. These might include verbal aggression, shouting, getting into fights, threatening, or assaulting others or property damage. The episodes are often marked by increased energy, racing thoughts, tingling, tremors, palpitations, or chest tightness. The cause of IED is unknown but the risk factors can be a history of abuse or having another mental disorder that is characterized by disruptive behaviours.
      ADHD
      Attention Deficit Hyperactivity Disorder (ADHD) is a condition which symptoms include inattentiveness, hyperactivity, and impulsive behaviour. People with ADHD experience emotional dysregulation which makes it difficult for them to manage emotions and keep their intensity appropriate to the situation. The main risk factors for developing ADHD can be genetics, low level of activity in the brain parts responsible for attention and activity or prenatal exposure to alcohol or nicotine.
      Personality disorders such as BPD
      Borderline Personality Disorder is another disorder associated with emotional dysregulation. Individuals with BPD struggle to manage intense emotions which often seem an inappropriate response to a situation. Explosive anger experienced by someone with BPD is one of the diagnostic criteria and might be accompanied by shouting, aggression and even self-harm. The main cause of the disorder is a history of trauma or exposure to distress as a child.
      Conduct disorder
      Conduct Disorder is a pattern of antisocial behaviours in children that might involve property destruction, theft, deceptiveness, animal cruelty and aggression towards people. Children and teenagers with conduct disorder misbehave frequently and find it difficult to manage emotions. The possible causes include defects or injuries to certain brain areas linked to regulating emotions and behaviours, genetics, and a dysfunctional family environment.
      If you feel like your anger is impossible to manage and takes over your life, we recommend seeking professional help.
      Contact My Family Psychologist for a confidential chat. More

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      in Relationships

      5 tips for Father’s Day without the kids

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      Father’s Day without the kids can be challenging when you’re separated or going through a divorce, particularly if you aren’t seeing your children on the day.  
      Perhaps you don’t see your children as much as you would like at the best of times, or maybe communication between you and their mother has broken down, and you are in the middle of a court process that will ultimately decide how your children divide their time.  
      Or maybe it just isn’t your scheduled time with the children, and you haven’t been able to negotiate a swap.
      If this is you, then the media hype surrounding Father’s Day might seem overwhelming, and it can be easy to lose yourself in feeling low or angry, concentrating on what you have lost and the “what if” questions that might be swirling around your mind.  
      I am here to reassure you that you do have a choice.  You can make a conscious decision to do something differently, to choose how you react, to reframe your thinking – and your choices will have a significant impact on how you feel.
      Focus on what you CAN do 
      Instead of focusing on what you can’t do or no longer have, shift your focus onto what you CAN do. While it’s true that Father’s Day this year might be different, and not the same as before, you can change your approach and focus.
      Ask yourself how you could make it better for you.  Can you Facetime with them, wherever they are?  Could you arrange a special trip out with them for the next time you see them?  Could you write them each a card?  Brainstorm a list of choices and decide to do one of them.
      On the day itself, shift your focus and do something that YOU enjoy and that you know helps you to feel good.  Arrange to see a friend, go for a long run or cycle – whatever it is that feeds your soul.
      Focus on the time you DO have 
      If your children aren’t with you this Father’s Day, focus on the time you DO have with them, rather than dwelling on this one day that you don’t. Choose a different day to celebrate with them. Do something special with them next time you see them – it may be easier to book on a different date, and you may have more choice.
      If you haven’t already, I suggest you create a list together of things you would all love to do, places you would like to go, people, you would like to see.  Keep it on your fridge and cross them off as and when you do them.  Save these new memories by taking photos and putting them up on a memories board.
      Your children will take their cue from you. If you are angry and resentful, they are likely to feel conflicted and stressed. When you are upbeat and talk about what you can do next time you’re together, they will take your lead.
      Tell the story differently
      Every time you talk about Father’s Day, notice the words you use, and how they make you feel.  The words you use, and the story you tell can have a big effect on your feelings.  Every time you talk about how terrible you feel, how sad or angry you are, you associate into those feelings all over again. 
      Instead, try talking about what you are going to do instead, and notice how that feels different.  Notice also how people start to respond differently to you – instead of feeling sorry for you, they may start to tell you how impressed they are, how proud they are of the way you are dealing with this.  
      Choose to stay off social media
      Whatever you do, don’t indulge in a little of what I can “torture by social media” – don’t go onto your Facebook or Instagram feed to see what all your Dad friends are doing, the fun they’re having.  Take a day, or better still the whole weekend, off your social media accounts.  
      If you keep doing the same thing, you will keep getting the same outcome – so if it isn’t working, do something else!
      It is your choices that will make the difference.  When you perhaps feel that everything else is out of your control, your choices and decisions are 100% within your power to make.  
      When you choose to shift your focus, tell your story differently, and protect yourself from social media, you are making active choices to do something differently – and you will get a different outcome.
      Article by Claire Black from Claire Black Divorce Coaching
      Claire is one of the UK’s first accredited specialist Divorce Coaches, a former lawyer, and Advanced NLP Practitioner. You can get in touch with Claire at www.claireblackcoaching.com or call 07722 007528
      Get in touch 
      If you would like any advice on a family law issue, please do contact our Client Care Team to speak to one of our specialist family lawyers here. 
      If you are struggling to deal with Father’s Day with the kids after a divorce or separation, the following websites have some useful tools and advice. 
      Families need Fathers 
      Hear other father’s experiences
      Separated Dads 
      Mankind
      Men’s Advice Line
      This article was published at an earlier date and has since been updated.  More

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      in Relationships

      Attachment trauma: Why can’t I have real love?

      by

      Louisa Hope, from Therapy Knutsford, joins us to share insight into attachment trauma and how it can manifest in our relationships, as part of our Stowe Guests series.
      As children it is our birth right to feel safe, protected, loved and nurtured, all of which support the development of secure and loving attachments. However, if these needs are not met, we can experience trauma which can have long-lasting effects on our emotional well being and the ability to build healthy relationships.
      What is attachment trauma?
      Attachment trauma can occur in childhood if a caregiver repeatedly gives confusing boundaries, withholds support, is neglectful or abusive. This kind of trauma can be very debilitating, diminishing our self-worth and affecting how we relate to love and connections later in life. Childhood wounding can run deep and even though as adults we may be able to rationalise our childhood experiences, we can hold onto beliefs on a deep core level that we adopted as a young child; “I’m not enough”, “I can’t have real love”, and “I’m not worthy”.
      Attachment styles
      Attachment trauma impacts our attachment style as adults. Instead of creating secure attachments we can become insecure when in love, needing reassurance, close proximity and constant validation. This anxious attachment style may in turn cause anxiety to increase the deeper we fall in love, with the potential to create a state of hypervigilance.
      Alternatively, those who have experienced attachment trauma can develop an avoidant attachment style where they pull away from a partner when the relationship becomes too intimate or loving.
      The early subconscious beliefs we carry within can remind us to keep our distance or cling on tight, and we require our partners to cater for these needs from historical wounding. Oftentimes we develop push-pull relationships where we use protest behaviour to get our needs met, causing the connection to become needy or distant, toxic and painful.
      People pleasing
      Trauma often goes hand in hand with poor boundary setting. We first learn how to create safe boundaries from our parents, but if these boundaries were violated or interchangeable, we may not know how to say no when something does not feel right, and we become ‘People Pleasers’.
      As a result of this, we often learn to over-compensate for a lack of love and validation which can affect our own ability to create safe and loving connection. This overly accommodating behaviour is alluring to the narcissist, and other types of abusers. We often find a deep need to fill the void of love and validation created by trauma, leading us into relationships that will perpetuate old familiar patterns, reaffirming our already brittle view of relationships.
      The benefits of healing
      Healing attachment trauma is a phenomenally powerful way of restoring our ability to give and receive love safely, and experience authentic lasting connections.
      When we heal childhood trauma we can also heal the associated attachment wounding, empowering us to move away from anxious or avoidant styles, and rebalancing towards a more secure form of attachment. This has huge benefits, such as:

      Increasing the joy we can experience in relationships
      Improving our physiology as the expectation of more trauma subsides
      Allowing our nervous systems to return to their parasympathetic state.

      These benefits in turn have huge impact on our health as we are no longer on alert when in love and can relax into the arms of our loved ones and really feel deep, meaningful, secure love.
      Moving forward
      We know so much more about the way the subconscious mind works and how to harness its power to heal and reverse old limiting beliefs.
      With support, those who have experienced attachment trauma can heal. Recognising your attachment style and it’s causes will help you build your relationships, set clear boundaries and improve your life.
      Get in touch
      Contact Louisa Hope at Therapy Knutsford for a free, confidential discovery call on 07510 714447 or visit therapyknutsford.com or email: therapyknutsford@gmail.com
      All sessions include follow-up support. More

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      in Relationships

      Time to talk: Communicating with your partner

      by

      Communicating with your partner
      Good communication is the foundation of a good relationship. Without it, resentment, fear or distrust can build up, and there’s nothing like this trio to cause relationship problems. 
      So it is no surprise when Relate, the UK’s largest provider of relationship support, reports that many couples seeking counselling from them say that communication breakdown is one of the main reasons.
      To understand how better to communicate with your partner, Luisa Williams, CEO & Founder of My Family Psychologist, joins us to explain the four key communication styles and why understanding them is important in forming and maintaining all relationships.  
      Communication is an important aspect of life that can impact how we form and maintain relationships.  
      Having a good understanding of our communication style can help develop self-awareness and identify our areas of improvement and strengths, resulting in strengthening our relationships, reducing conflicting situations, and expressing our needs.  
      Communication styles are influenced by external factors that are then internalised. These styles are not fixed but transition and adapt to the scenarios we face.  
      There are four main communication styles:

      Assertive

      Passive

      Passive-aggressive 

      Aggressive  

       Assertive communication 
      The assertive communication style is a widely accepted style that is considered an effective communication style.  
      It is focused on the needs of the communicator and those with who they are communicating.  
      Theses communicators value their time, rights, needs and themselves- as well as others.  
      They are driven by their desires and needs as well as respecting others desires and needs.  
      They are straightforward and direct in expressing their opinions, advocate for their rights and someone who states facts (without labels or judgments). They are fair, honest, open to criticism or bargaining whilst ensuring others understand and interpret the situation at hand in a realistic manner.  
      Others will feel that they can trust the assertive communicator at their word, that they know where they stand, that they have been listened to, considered, and respected. 
       In summary, the assertive communication style consists of: 

      Direct communication 

      Appropriate honest 

      Advocates for oneself 

      Utilised “I” statements  

      Listens and does not interrupt  

      Express emotions  

      Passive communication 
      This style of communication focuses on the needs of others rather than the needs of their own.  
      They are driven by the desire and belief to please others and avoid conflict. 
      They typically are indirect about their thoughts or feelings and will submit to other desires.  
      They struggle to take responsibility for decisions, have no opinion, agree to others without question, talk softly, do not express their feelings, and avoid conflict or confrontation.  
      Others may view a passive communicator as frustrating, confused about their needs, and some may advantage of the individual.  
      In summary, a passive communication style consists of: 

      Indirect communication 

      Denies personal needs  

      Apologies for emotions  

      Defers to other opinions  

      Minimises one’s experience  

      Prioritises other emotions  

      Passive-aggressive  style of communication 
      People who communicate in a passive-aggressive style may appear passive on the surface but can act out their needs in an indirect way.  
      They are driven by beliefs such as “I’ll please you, but I will get back at you”. 
      They have difficulties expressing and acknowledging their anger, resulting in feeling trapped, unable to confront conflict or their needs.  
      They often sabotage themselves due to unclear intentions, and their expressions do not match their emotions.  
      Passive-aggressive communicators may be sarcastic, ‘two-faced’, spread rumours, give silent treatments, talk about others behind their backs rather than confronting others and indirectly aggressive.  
      Others may feel they are frequently left feeling confused, angry, hurt, or resentful.  
      In summary, the passive-aggressive communication style consists of: 

      Indirect communication   

      Denies difficult emotions  

      Indirectly expresses anger  

      Backhanded compliments  

      Denies there is a problem  

      Feigns cooperation 

       Aggressive communication 
      They focus on their own needs and disregard the needs of others.  
      They are driven by beliefs such as “I’m right, and you are wrong”,, and “I’ll get what I want no matter what.” 
      They come across as bossy, condescending and threatening.  
      They often are close-minded, interrupt or speak over others, put others down, use threats and are not effective listeners.  
      Others may feel defensive, humiliated, hurt, afraid, disrespected, and can resort to fighting back, being resistant or defiant.   
      In summary, an aggressive communication style consists of: 

      Inappropriately honest  

      Dominate others 

      Does not listen  

      Critics or blames others 

      Low frustration tolerance  

      Only uses “you” statements  

      How understanding your style can help when communicating with your partner
      Understanding the styles of communication is just beginning. Now,  it’s time to take that learning and develop self-awareness by exploring and understanding your style of communication,  your behavioural tendencies and personal needs. 
      Whatever your goals relate to your relationships, family, work, finances, you need to learn to communicate effectively to achieve them.  
      This does not mean talking the loudest, getting the last word in or pretending everything is fine. Powerful communication comes from understanding your needs and learning how to express them clearly — while also valuing the messages you receive from others.
      Starting to practice better communication today will help you build your relationships, set clear boundaries and improve your life. 
      Get in touch 
      If you need some advice on communicating with your partner, please contact My Family Psychologist. 
      We offer specialised counselling services for adults, couples and children, as well as mediation services. Get in touch and see how we can support you when you are going through a difficult time. 
      Visit the My Family Psychologist website here.
      Family law advice 
      For any family law advice please  contact our Client Care Team to speak to one of our specialist lawyers here
      References 
      https://soulsalt.com/communication-style/  
      https://learn.g2.com/communication-styles More