cover of episode A Man's Guide To Helping Your Anxious Partner

A Man's Guide To Helping Your Anxious Partner

2024/11/21
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Connor Beaton
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Connor Beaton: 伴侣焦虑并不意味着伴侣或关系本身有问题,也不意味着需要男性去“解决”焦虑问题。男性试图“解决”伴侣焦虑的行为,反而可能加剧焦虑,并导致关系中的各种挑战。焦虑是一种身体能量过剩的状态,表现为过多的想法、不适的生理感觉、强烈的情绪和对未来的过度担忧,最终导致个体想要逃离这种状态。焦虑的成因多样,可能包括过去创伤、缺乏自我价值感、过去的背叛等,有时甚至在没有明显触发因素的情况下发生。伴侣焦虑的迹象包括:不愿社交、情绪波动、过度思考、反复确认关系、负面自我评价、过度忙碌、多疑等。这些迹象源于焦虑导致的不安全感。应对伴侣焦虑,首先要给予情感上的支持和承诺,但不能过度依赖于此,应鼓励伴侣学会自我安抚。帮助伴侣进行情绪共调,可以使用一些约定俗成的暗号来帮助伴侣在感到焦虑时更容易寻求帮助。注意伴侣焦虑的外部迹象,例如呼吸、姿势、交流方式的变化,以便及时给予支持,但避免过度询问。肢体接触和引导呼吸可以帮助伴侣进行情绪共调。在应对焦虑时,要平衡支持和引导,鼓励伴侣直面焦虑,而非逃避。

Deep Dive

Key Insights

What is the primary cause of anxiety according to the podcast?

Anxiety is described as an excess of energy in the body, similar to an elevated alarm state, often manifesting as excess thoughts, physical sensations, or emotions.

Why might men often try to 'fix' their partner's anxiety?

Men may feel their worth is tied to providing solutions, leading them to try and solve their partner's anxiety, which can inadvertently increase anxiety and frustration.

What are some signs of anxiety in a partner?

Signs include avoiding social situations, irritability, overthinking, constant checking in on the relationship, negative self-talk, being hyper-busy, and paranoia about betrayal or safety.

How can physical touch help in managing anxiety?

Physical touch, such as a hug or holding hands, can help co-regulate and release excess energy, providing a sense of safety and grounding.

What is the 80-20 rule mentioned for managing anxiety in relationships?

The 80-20 rule suggests that 80% of the time, it's beneficial to support the partner in facing anxious situations, while 20% of the time, it's okay to adjust plans to accommodate their anxiety.

Why is it important to have code words for anxiety?

Code words can help reduce embarrassment and provide a discreet way for a partner to signal they are feeling anxious, allowing for timely support without causing additional stress.

What role does self-worth play in anxiety?

Lack of self-worth can contribute to anxiety, manifesting in the relationship as constant worry or insecurity about the partner's feelings or commitment.

How can reassurance in a relationship be balanced?

Reassurance should not solely rest on the partner's shoulders; it's important to encourage the anxious partner to look for cues themselves that the relationship is stable and loved.

What is the analogy used to describe how anxiety can occur unexpectedly?

Anxiety is compared to getting an unexpected erection during puberty, happening without a clear trigger or reason, illustrating how it can arise suddenly and unpredictably.

Why might an anxious partner be hypervigilant about their partner's well-being?

Hypervigilance can stem from a sense of lacking safety, causing the partner to over-rely on external cues to ensure the relationship's stability and their own sense of security.

Chapters
This chapter defines anxiety as an excess of energy in the body, similar to excitement but with negative connotations. It explores the various causes of anxiety, including past trauma, lack of self-worth, and past betrayals. The chapter also highlights how anxiety can manifest unexpectedly, similar to spontaneous physiological responses.
  • Anxiety is an excess of energy in the body, similar to excitement.
  • It can stem from past trauma, lack of self-worth, or past betrayals.
  • Anxiety can manifest unexpectedly, without clear triggers.

Shownotes Transcript

talking points: anxiety, psychology, relationships

If you've ever been with someone who struggles with anxiety, this one's for you. A lot of men lean heavily into trying to fix things, even making it their entire mission. Here are some alternative steps that respect responsibility, autonomy, and help strengthen the relationship.

(00:00:00) - Intro, my working definition of anxiety, and the many places it comes from

(00:05:42) - Signs of anxiety in your partner

(00:10:47) - So what do you do? On reinforcement and co-regulation 

(00:14:59) - Attune to her signs, and physical touch

(00:17:36) - How to balance leaning into discomfort with backing off


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