Amjad Izhar Blog

Category: Psychology

  • Behaviors of People Stuck in Survival Mode and Struggling to Get By

    Behaviors of People Stuck in Survival Mode and Struggling to Get By

    When someone is trapped in survival mode, it doesn’t always look like chaos—it often wears the face of quiet exhaustion, constant vigilance, and unshakable tension. These individuals might be going through life on autopilot, not because they lack ambition or intelligence, but because they’re overwhelmed by a persistent sense of threat and scarcity. What others consider normal—planning ahead, setting goals, even relaxing—feels out of reach for those just trying to make it through the day.

    Survival mode is not a temporary phase for many people; it becomes a default setting when stress is chronic and unresolved. Financial instability, emotional trauma, systemic inequality, or unrelenting demands can anchor someone in this state. The brain, in this mode, prioritizes short-term security over long-term vision, making it incredibly hard to shift into a growth mindset. As psychologist Dr. Bessel van der Kolk writes in The Body Keeps the Score, chronic stress changes not only how we feel but how we think and behave.

    This blog explores the often invisible, yet deeply ingrained, behaviors that reveal a person is stuck in survival mode. These are not character flaws or signs of laziness, but adaptive strategies developed under pressure. By shedding light on these patterns, we can extend compassion, understanding, and support—not just to others but also to ourselves, should we recognize these signs within.

    1 – Constant Overwhelm and Fatigue

    People stuck in survival mode often live in a perpetual state of exhaustion, not from lack of sleep alone, but from the unrelenting mental load they carry. This fatigue is more than physical; it’s cognitive and emotional depletion from being in a hyper-alert state all the time. They may struggle to make decisions, even minor ones, because their mental bandwidth is consumed by basic problem-solving and crisis aversion.

    Chronic stress activates the body’s fight-or-flight response, and over time, this leads to burnout. As Dr. Gabor Maté explains in When the Body Says No, people who live under chronic stress conditions suppress their own needs to simply stay afloat, leading to illness and emotional numbness. The constant overwhelm becomes a lifestyle, making it difficult to access rest, even when the opportunity arises.

    2 – Difficulty Trusting Others

    One hallmark of survival mode is an ingrained suspicion or difficulty trusting people—even those who mean well. This behavior is a defense mechanism developed over time, particularly if previous experiences of trust led to betrayal, disappointment, or danger. Trusting others becomes a perceived liability when someone is used to protecting themselves from emotional or physical harm.

    This hyper-vigilance stems from the brain’s attempt to ensure safety at all costs. In her book Daring Greatly, Brené Brown emphasizes that trust is built in small moments, but for those stuck in survival mode, the risks of vulnerability often feel too great. The result is emotional isolation, which only reinforces the sense of danger and loneliness.

    3 – Avoiding Long-Term Planning

    People entrenched in survival mode rarely think far into the future because their energy is focused entirely on immediate problems. Planning for next year, or even next month, feels irrelevant when today is a battle. This short-term focus isn’t a lack of ambition but a direct response to perceived scarcity and insecurity.

    Research from the American Psychological Association shows that poverty and chronic stress impair executive function, making it hard to organize, plan, or delay gratification. This mental fog keeps individuals stuck in a cycle of reaction instead of intention. Long-term dreams become luxuries instead of reachable goals.

    4 – Struggling to Say No

    Saying “no” becomes incredibly difficult when someone is functioning from a place of survival. They may overextend themselves to avoid conflict, maintain a job, or keep relationships from falling apart. People-pleasing becomes a tactic for staying safe, even if it comes at a great personal cost.

    Psychologist Dr. Harriet Lerner, in The Dance of Anger, explains that women in particular are socialized to avoid assertiveness, and this is exacerbated when survival is at stake. In survival mode, saying “no” may feel like risking rejection or instability. The person ends up prioritizing others’ needs over their own well-being, reinforcing the survival loop.

    5 – Neglecting Self-Care

    To someone in survival mode, self-care often feels frivolous or selfish. There’s a belief—often unconscious—that they don’t deserve rest, relaxation, or kindness. Their focus is solely on survival: paying bills, keeping the house functional, managing crises. Anything beyond that feels like an indulgence.

    However, neglecting self-care deepens the spiral. The absence of restorative activities erodes resilience and mental health. As Audre Lorde famously said, “Caring for myself is not self-indulgence, it is self-preservation.” Yet, this wisdom is inaccessible when one’s mind is hijacked by fear and urgency.

    6 – Overreacting to Minor Stressors

    When someone is in survival mode, even small inconveniences or setbacks can trigger intense emotional reactions. This is because their nervous system is already on edge, running on adrenaline, and lacking the buffer to handle extra stress. A missed bus, a forgotten task, or an offhand comment can feel like a catastrophe.

    In Emotional Agility, psychologist Susan David notes that our capacity to respond flexibly to stress is rooted in emotional regulation, which is severely compromised in survival mode. Overreactions aren’t irrational—they’re the result of accumulated tension and a frayed nervous system always bracing for the worst.

    7 – Difficulty Enjoying the Present

    Joy and relaxation can feel foreign to someone stuck in survival mode. Even in moments that are safe or pleasant, they may remain guarded, waiting for the other shoe to drop. Enjoying life requires a sense of security, and without that, people struggle to be fully present.

    This chronic vigilance is not a matter of pessimism but survival conditioning. In The Deepest Well, Dr. Nadine Burke Harris explains how adverse childhood experiences (ACEs) rewire the brain to detect danger constantly. For these individuals, letting their guard down feels unsafe, even in moments of peace.

    8 – Constantly Apologizing

    Apologizing for one’s existence, opinions, or presence often becomes second nature for someone who feels like a burden. This behavior is rooted in shame and the belief that their needs are inconvenient or excessive. They shrink themselves to avoid drawing attention or inviting criticism.

    This habit stems from years of internalized messages that their presence disrupts others. In Healing the Shame That Binds You, John Bradshaw discusses how toxic shame leads people to see themselves as inherently flawed. Over-apologizing becomes a way to seek preemptive forgiveness for simply existing.

    9 – Trouble Making Decisions

    Decision fatigue is a real and debilitating part of survival mode. When the mind is constantly juggling financial stress, safety concerns, and emotional wounds, the smallest choices can feel overwhelming. The stakes always feel high, making it hard to trust oneself.

    Barry Schwartz, in The Paradox of Choice, argues that too many options can paralyze people. But for those in survival mode, even limited choices become burdensome. They second-guess themselves constantly, afraid of making a “wrong” move that could further destabilize their life.

    10 – Feeling Disconnected from Identity

    Survival mode strips people of the luxury of self-exploration. Passions, hobbies, and values take a back seat to urgency. Over time, people may forget who they are outside of their responsibilities or pain. Their identity is reduced to function: parent, provider, survivor.

    This disconnection can lead to existential emptiness. Viktor Frankl, in Man’s Search for Meaning, writes that a sense of purpose is essential for mental resilience. Without the space to reflect and express one’s authentic self, life feels mechanical and hollow.

    11 – Living in Fear of Judgment

    Survival mode often leads to hypersensitivity to how others perceive you. When you’re barely holding things together, the fear of being exposed, criticized, or misunderstood becomes overwhelming. You may anticipate judgment even when none is present.

    This fear is not vanity but self-protection. Social shame can have real consequences—loss of support, opportunities, or dignity. Brené Brown, in The Gifts of Imperfection, emphasizes that shame thrives in silence. For those in survival mode, that silence becomes a shield against potential attacks.

    12 – Overidentifying with Productivity

    People stuck in survival mode often derive their worth from how much they can produce or accomplish. Busyness becomes a form of validation, a way to quiet the inner voice that says they are not enough. Rest feels dangerous, while productivity feels like a lifeline.

    This mindset is reinforced by societal values that equate labor with value. In Rest Is Resistance, Tricia Hersey challenges the grind culture and urges rest as a form of reclaiming humanity. But for someone in survival mode, the pause feels threatening, as if everything will collapse without constant motion.

    13 – Feeling Numb or Detached

    Emotional numbing is a common survival tactic. When feelings are too overwhelming or painful, the mind goes into shut-down mode. People may describe feeling like they’re watching life from the outside, disconnected from both joy and sorrow.

    This dissociation is a protective mechanism. In trauma therapy, this state is often described as “functional freeze”—you can move, speak, and perform, but the emotional core is inaccessible. As Peter Levine notes in Waking the Tiger, trauma isn’t just in the event, but in how it’s held in the body and mind.

    14 – Compulsive Worrying

    Worrying becomes a full-time job for those in survival mode. Their mind constantly scans for what could go wrong next. This isn’t just overthinking—it’s the brain’s attempt to stay one step ahead of potential threats, real or imagined.

    In Anxious, Joseph LeDoux explains how the brain’s fear circuitry gets hijacked when someone is under chronic threat. This loop is difficult to break because worrying, paradoxically, offers a false sense of control. But it drains energy and keeps the nervous system stuck in overdrive.

    15 – Difficulty Receiving Help

    Receiving help feels deeply uncomfortable when you’re in survival mode. It might trigger feelings of unworthiness, shame, or fear of obligation. Instead of feeling supported, the person may feel exposed or indebted.

    This behavior is tied to autonomy as a survival strategy. In Attached, Amir Levine explains how some people develop avoidant strategies to maintain control. Help is seen not as kindness, but as potential weakness or vulnerability. Sadly, this isolation only deepens the struggle.

    16 – Lack of Boundaries

    Establishing and maintaining boundaries requires a sense of worth and stability—both of which are compromised in survival mode. People may allow others to cross their limits because asserting boundaries feels unsafe or pointless.

    As therapist Nedra Glover Tawwab writes in Set Boundaries, Find Peace, boundaries are an essential act of self-respect. But for someone struggling just to survive, enforcing limits feels like a risk they can’t afford. They become overexposed and underprotected, further draining their resources.

    17 – Feeling Stuck or Hopeless

    Hopelessness is a defining symptom of survival mode. When every day feels like a repeat of the last and no relief is in sight, people lose their belief that things can change. This stagnation isn’t laziness—it’s learned helplessness born from exhaustion.

    Martin Seligman’s work on learned helplessness shows how repeated failure or lack of control teaches the brain to stop trying. In Flourish, he emphasizes the importance of positive emotion and agency. But these are hard to access when basic needs go unmet and emotional energy is depleted.

    18 – Resisting Change

    Even positive change can feel threatening in survival mode. When someone has built their life around managing threats, uncertainty—even the good kind—can provoke anxiety. Familiar pain feels safer than unfamiliar hope.

    Resistance to change is a symptom of trauma. As Dr. Janina Fisher explains, the body remembers, and even improvement can feel like a risk. People need safety and gradual transitions, not abrupt interventions, to escape survival mode sustainably.

    19 – Constant Comparison with Others

    Survival mode often fuels toxic comparison. When someone is struggling, seeing others succeed can trigger feelings of inadequacy or resentment. Social media only amplifies this, showing highlight reels when you’re stuck in behind-the-scenes chaos.

    This comparison erodes self-worth and deepens despair. In The Gifts of Imperfection, Brené Brown writes that comparison is the thief of joy and a roadblock to authenticity. But it becomes almost automatic when you’re trying to gauge your survival against someone else’s thriving.

    20 – Difficulty Expressing Needs

    Survival mode often silences self-expression. Voicing needs feels like a risk—what if they’re rejected, ridiculed, or unmet? It’s safer, emotionally, to keep those needs hidden and try to fulfill them in roundabout ways, or not at all.

    Maslow’s hierarchy of needs illustrates this: until safety and basic security are met, higher-level needs like communication and belonging are deprioritized. In Nonviolent Communication, Marshall Rosenberg emphasizes that the ability to articulate needs is essential for connection, but in survival mode, silence often wins.

    21 – You say “yes” to everything because you’re afraid to disappoint
    For those trapped in survival mode, saying “yes” becomes a reflex rather than a conscious choice. The fear of letting others down—or appearing selfish—leads them to overextend themselves. This people-pleasing behavior is often rooted in low self-worth and the belief that their value is contingent upon their ability to meet others’ expectations. Over time, this habit creates chronic exhaustion and resentment, further reinforcing the cycle of survival rather than thriving.

    Psychologist Dr. Harriet Braiker referred to this pattern as “the disease to please,” which often originates from childhood experiences of conditional love or approval. In her book The Disease to Please, she writes, “The need to be needed can mask a deep-seated fear of rejection.” When you’re stuck in this mindset, prioritizing your own needs feels selfish—even dangerous—so self-care becomes an afterthought.

    22 – You can’t stop worrying about things you can’t control
    Persistent worry is a hallmark of someone in survival mode. It’s not productive concern but an endless loop of anxiety over hypothetical scenarios. This kind of rumination drains mental resources, keeping the brain in a hyper-vigilant state. Psychologically, it’s a form of trying to gain control in an uncontrollable environment—a false sense of security in the face of powerlessness.

    In The Worry Cure, Dr. Robert Leahy explains that chronic worriers often believe that worrying itself is a way to prevent bad things from happening. Unfortunately, this only fuels more anxiety and makes it difficult to focus on the present. When you’re in survival mode, worrying becomes second nature, yet it does little to improve your situation.

    23 – You avoid making decisions because you’re afraid of making the wrong one
    Decision paralysis often plagues individuals who feel emotionally and mentally depleted. Even small choices can feel monumental, not because the decision itself is difficult, but because the fear of failure looms large. In survival mode, the stakes always feel too high, so avoidance becomes the default.

    Barry Schwartz, in The Paradox of Choice, writes that an abundance of options can increase anxiety and reduce satisfaction. For those in a survival state, every decision feels weighted with potential catastrophe. Rather than risk making the “wrong” move, they choose inaction—ironically one of the most disempowering choices of all.

    24 – You feel guilty whenever you try to relax or take a break
    Guilt becomes a constant companion when survival mode teaches you that rest equals laziness. Even moments of peace are overshadowed by the feeling that you “should” be doing something productive. This guilt stems from internalized pressure to earn rest, rather than see it as a human necessity.

    As Brené Brown notes in The Gifts of Imperfection, “Exhaustion is not a status symbol.” Yet many in survival mode believe their worth is tied to hustle. Without space to breathe, the nervous system remains activated, keeping the body in a constant state of stress—even during supposed downtime.

    25 – You constantly think, “I’ll feel better when things finally calm down”
    Survival mode creates the illusion that peace is just around the corner. “Things will get better after this deadline,” or “I just need to get through this week,” become mantras. However, this mindset only delays well-being and traps you in a perpetual waiting game.

    In Radical Acceptance, psychologist Tara Brach points out that postponing happiness until circumstances are ideal means you rarely live in the present. The “calm” you’re waiting for often never arrives—not because it’s unattainable, but because you’ve conditioned yourself to seek it externally rather than cultivate it internally.

    26 – You push your emotions aside because there’s “no time” to deal with them
    In survival mode, emotions are seen as distractions. There’s too much to do, too many problems to solve, and no time to “feel.” However, suppressing emotions doesn’t eliminate them—it buries them, where they manifest as chronic tension, illness, or burnout.

    Dr. Susan David, in her book Emotional Agility, warns against this emotional bottling, stating, “Denying our emotions is denying our humanity.” When you push feelings aside for too long, they eventually explode or seep into every area of life, often causing more damage than the original emotion itself would have.

    27 – You’ve convinced yourself you don’t have the energy to chase your dreams
    Dreams feel like luxuries to those stuck in survival mode. The daily grind is so consuming that aspirations are shelved indefinitely. You tell yourself it’s not the right time, or that you’re not ready—but deep down, the issue is emotional depletion and fear of failure.

    Maslow’s Hierarchy of Needs illustrates this well: when basic safety and security are threatened, self-actualization feels impossible. In The War of Art, Steven Pressfield describes this as “Resistance”—the internal force that keeps us from doing meaningful work. When life is about just getting through the day, creativity and passion seem out of reach.

    28 – You’re overly critical of yourself, no matter how hard you try
    The inner critic is relentless in survival mode. No matter how much effort you exert, it’s never enough. This constant self-judgment erodes confidence and makes any small victory feel like failure in disguise. Often, this stems from a childhood environment where love or approval was conditional.

    In Self-Compassion, Dr. Kristin Neff emphasizes that self-criticism is often mistaken for motivation. “We believe that if we’re hard on ourselves, we’ll do better,” she writes. But in reality, it creates shame and inhibits growth. True transformation requires a gentler, more nurturing inner voice.

    29 – You rarely ask for help because you don’t want to be a burden
    Independence becomes a survival strategy. Asking for help feels like admitting weakness or failure. You convince yourself that others have their own problems and that you shouldn’t impose—even when you’re clearly drowning. This isolation reinforces feelings of loneliness and helplessness.

    In Burnout: The Secret to Unlocking the Stress Cycle, Emily and Amelia Nagoski stress that human connection is one of the most powerful antidotes to chronic stress. When you allow others to support you, you not only lighten your load but also remind yourself that you’re not alone in your struggle.

    30 – You feel stuck in a never-ending cycle of just getting through the day
    Living in survival mode flattens your life into a series of routines designed only to maintain basic function. There’s no room for joy, exploration, or growth—just endurance. You measure time by what you’ve “gotten through” rather than what you’ve lived or accomplished.

    The late psychiatrist Viktor Frankl wrote in Man’s Search for Meaning that “When a person can’t find a deep sense of meaning, they distract themselves with pleasure.” But in survival mode, even distractions feel hollow. What’s missing is not effort—but purpose, direction, and emotional oxygen.

    31 – You avoid change because you’re scared it’ll make things worse
    Change, even positive change, feels threatening when your nervous system is locked in survival mode. Stability—no matter how dysfunctional—feels safer than the unknown. So you stay put: in bad jobs, toxic relationships, or unfulfilling routines, fearing that any shift might unravel what little control you have.

    Carol Dweck’s Mindset explores how fixed mindsets—often formed during prolonged stress—limit growth. A survival-focused mind avoids risk, not because it’s lazy, but because it’s trying to stay alive. But healing begins when we recognize that change, while uncomfortable, is often the key to renewal.

    32 – You minimize your own struggles because you think others have it worse
    Downplaying your pain is a subtle form of self-neglect. You tell yourself your issues aren’t “bad enough” to deserve support. This comparison game leads to emotional suppression and prevents healing. Compassion for others becomes a mask for denying compassion to yourself.

    In The Body Keeps the Score, Dr. Bessel van der Kolk emphasizes that trauma is not about the event itself, but the imprint it leaves on the brain and body. Your struggles matter, even if someone else’s seem “worse.” Healing doesn’t require a hierarchy—it requires acknowledgment.

    33 – You’re constantly busy, but nothing feels meaningful
    Busyness can be a coping mechanism—something that gives the illusion of productivity while masking emotional voids. You keep moving, hoping the momentum will drown out the discomfort. But over time, this perpetual motion leads to burnout and existential fatigue.

    Philosopher Alan Watts warned, “Muddy water is best cleared by leaving it alone.” True clarity doesn’t come from doing more but from doing what matters. Until you’re willing to pause and ask yourself why you’re doing what you’re doing, life will feel like running on a treadmill: active, but going nowhere.

    34 – You feel disconnected from who you used to be
    In survival mode, you often lose touch with your identity. The vibrant, passionate version of yourself feels like a stranger. You may struggle to recall what you enjoyed or what gave you purpose before life became so demanding.

    This phenomenon is described in Martha Beck’s Finding Your Own North Star. She writes, “You were born with an internal compass. But when you ignore it long enough, you lose the ability to feel it.” Reconnecting with that inner voice is essential to moving from survival to a life of meaning.

    35 – You can’t remember the last time you felt hopeful
    Hope becomes a casualty when every day feels like an uphill battle. The future appears blurry or threatening, not exciting. In survival mode, it’s hard to plan, dream, or even believe that better days are possible.

    Holocaust survivor Viktor Frankl believed that “Those who have a ‘why’ to live can bear with almost any ‘how.’” When you’re trapped in hopelessness, reconnecting with a deeper “why”—a reason to keep going—can act as your emotional anchor. It’s not about blind optimism but grounded, defiant hope.

    36 – You dread waking up in the morning
    Morning should be a time of renewal, but for those in survival mode, it feels like the beginning of another battle. You wake up already tired, mentally bracing for the onslaught of the day. This dread is a sign of emotional overload and systemic exhaustion.

    In Permission to Feel, Marc Brackett writes that emotional awareness is the first step toward change. By acknowledging this dread—not judging it—you create space for compassionate inquiry. What needs to change so mornings don’t feel like punishment?

    37 – You daydream about running away from everything
    Fantasies of escape are more common than people admit. Whether it’s moving to a new city, quitting your job, or just disappearing, the urge to run is often a sign that you feel trapped. These thoughts are not just escapist—they’re signals that your current life isn’t sustainable.

    In The Untethered Soul, Michael A. Singer explores how internal resistance to life creates suffering. Running away may seem like the answer, but often what’s needed is transformation from within—not relocation, but reconnection.

    38 – You feel emotionally numb most of the time
    Numbness is not the absence of emotion—it’s emotional overwhelm shutting down your ability to feel. It’s the nervous system’s way of protecting you from constant distress. But over time, it also blocks joy, connection, and fulfillment.

    Dr. Gabor Maté, in When the Body Says No, highlights how emotional suppression leads to physical illness. “The more we deny our feelings, the more disconnected we become from ourselves.” Reclaiming feeling, even painful ones, is the first step back to life.

    39 – You have difficulty being present, even in moments of peace
    Even in calm moments, your mind races, your body remains tense, and peace feels foreign. This is the long tail of chronic stress—the inability to let your guard down, even when danger has passed. Presence requires safety, and survival mode rarely provides that.

    Jon Kabat-Zinn, in Wherever You Go, There You Are, champions mindfulness as a practice of returning to the present without judgment. For those in survival mode, mindfulness is not a luxury—it’s a lifeline, a way to begin reinhabiting your own life.

    40 – You no longer recognize what happiness feels like
    When you’ve spent too long in survival mode, happiness becomes a vague memory rather than a felt experience. Joy feels elusive, unfamiliar, even suspicious. You may ask yourself, “Will I ever feel truly alive again?”

    Psychologist Martin Seligman’s Flourish introduces the concept of well-being as more than just the absence of suffering. It includes engagement, meaning, and positive emotion—all of which are inaccessible when survival is your only focus. Recovery starts with small moments of joy, practiced and savored like a muscle rebuilding strength.

    Conclusion

    Survival mode isn’t a sign of weakness—it’s a sign that someone has been strong for too long under conditions of unrelenting stress. The behaviors listed above aren’t flaws, but adaptations to chronic adversity. They serve as signals, not symptoms, of deeper needs unmet and trauma unhealed.

    Recognizing these patterns in ourselves or others is the first step toward transformation. Healing begins not with judgment, but with compassion. As we create environments that offer safety, dignity, and hope, we give people the space to move beyond mere survival and into true, empowered living.

    Survival mode isn’t just a phase—it’s a deep, systemic response to prolonged stress, uncertainty, or trauma. It robs you of vitality, warps your decision-making, and erodes your sense of self. The behaviors discussed here are not character flaws; they are coping mechanisms born out of necessity. Recognizing them is the first courageous step toward healing.

    Breaking out of survival mode requires intentional effort, self-compassion, and often, professional support. Begin by slowing down, tuning in, and giving yourself permission to prioritize your well-being. As the late Maya Angelou said, “We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.” It’s time to begin that transformation.

    Bibliography

    1. Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
      • Explores how trauma reshapes the brain and body, often locking individuals into a survival mindset.
    2. Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
      • Introduces the role of the vagus nerve in survival responses such as fight, flight, or freeze.
    3. Mate, G. (2003). When the Body Says No: Exploring the Stress-Disease Connection. Wiley.
      • Discusses the long-term impact of stress and trauma on both physical and emotional well-being.
    4. Siegel, D. J. (2010). The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind. Delacorte Press.
      • Although aimed at parenting, this book includes accessible neuroscience about emotional regulation and survival mode.
    5. Herman, J. L. (1992). Trauma and Recovery: The Aftermath of Violence—from Domestic Abuse to Political Terror. Basic Books.
      • A foundational text on trauma and its long-lasting behavioral consequences.
    6. Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. Gotham Books.
      • Explores how shame and fear (common in survival mode) prevent growth and connection.
    7. Fisher, J. (2017). Healing the Fragmented Selves of Trauma Survivors: Overcoming Internal Self-Alienation. Routledge.
      • Offers therapeutic insight into how survival responses shape daily behaviors and identities.
    8. Levine, P. A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.
      • Discusses the physiological roots of trauma and how it manifests in stuck survival patterns.
    9. Tolle, E. (1999). The Power of Now: A Guide to Spiritual Enlightenment. New World Library.
      • Addresses the mental entrapment in past or future stressors, common in survival mode thinking.
    10. McGonigal, K. (2015). The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It. Avery.
      • Reframes stress while also discussing the negative consequences of chronic, unmanaged stress responses.
    11. Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
      • Important for understanding the critical inner voice that dominates people in survival mode.
    12. Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping. Henry Holt and Company.
      • A classic that explains the biology of stress and why humans suffer from it in modern life.
    13. Perry, B. D., & Winfrey, O. (2021). What Happened to You?: Conversations on Trauma, Resilience, and Healing. Flatiron Books.
      • Focuses on the trauma-informed perspective of why people behave as they do when stuck in survival.
    14. Walker, P. (2013). Complex PTSD: From Surviving to Thriving. Azure Coyote Books.
      • A practical guide to understanding behaviors rooted in prolonged trauma and survival patterns.
    15. Schiraldi, G. R. (2016). The Post-Traumatic Stress Disorder Sourcebook: A Guide to Healing, Recovery, and Growth. McGraw-Hill Education.
      • Offers a comprehensive look at how PTSD symptoms can trap someone in survival mode.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

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  • Do you have regular anxiety or an anxiety disorder?

    Do you have regular anxiety or an anxiety disorder?

    Have you ever felt a sudden rush of unease without knowing why? That creeping sensation in your chest, the shortness of breath, or a constant buzz of worry can often go unnoticed until it starts interfering with everyday life. Anxiety, in its many forms, is a deeply human experience. But there’s a fine line between the occasional uneasiness that life throws our way and a persistent condition that requires professional attention.

    Understanding where you fall on the anxiety spectrum isn’t just about labeling your feelings—it’s about empowerment. A clear grasp of the difference between regular anxiety and an anxiety disorder helps prevent self-misdiagnosis and unnecessary suffering. As the World Health Organization highlights, over 300 million people worldwide experience anxiety disorders, making it one of the most prevalent mental health issues today. Recognizing your own patterns could be a step toward healing or simply reassurance.

    In this post, we’ll untangle the complex threads of anxiety, helping you distinguish between normal emotional responses and more disruptive mental health disorders. Drawing from expert insights, scholarly references, and real-world applications, our aim is to provide clarity, reduce stigma, and offer a roadmap toward treatment or self-awareness. If you’ve ever questioned whether your anxiety is “normal,” this guide is for you.

    01

    1- Normal anxiety and an actual anxiety disorder
    The distinction between normal anxiety and an anxiety disorder lies in intensity, duration, and impact on daily life. Normal anxiety is typically situational, such as feeling nervous before an exam or a job interview. It subsides once the stressor passes. In contrast, anxiety disorders involve excessive, irrational fears or worries that persist even when there’s no apparent threat. This kind of anxiety can become chronic and impair one’s ability to function.

    According to Dr. David H. Barlow, a pioneer in anxiety research, “Anxiety disorders differ from everyday anxiety in terms of severity, duration, and the degree of interference in a person’s life.” In The Anxiety and Phobia Workbook by Edmund J. Bourne, he emphasizes that understanding this distinction is essential for effective treatment. If anxiety prevents you from socializing, working, or sleeping, it’s time to explore deeper.

    2- Introducing anxiety
    Anxiety is your body’s natural way of signaling danger or anticipating a challenge. It evolved as a survival mechanism—helping early humans react quickly to threats. The increased heartbeat, rapid breathing, and mental alertness associated with anxiety were designed to prepare the body for fight or flight. Today, while wild predators are rarely a concern, our bodies still respond to stress with this primal reaction.

    However, anxiety isn’t always about external threats. For many, it’s an internal narrative that loops endlessly—what if I fail, what if I’m judged, what if something bad happens? Dr. Judson Brewer, author of Unwinding Anxiety, points out that our minds are often the source of repeated false alarms. Learning how to decode these alarms is key to managing both everyday anxiety and more serious disorders.

    3- Natural response
    Feeling anxious before a big decision or a significant life change is entirely natural. It indicates you care about the outcome, which is a sign of mental engagement and emotional investment. The American Psychological Association notes that moderate anxiety can even improve performance by boosting focus and motivation.

    This stress-response system, driven by the amygdala in the brain, is a necessary biological function. It’s only when the system gets stuck in overdrive that problems arise. As noted in Robert Sapolsky’s Why Zebras Don’t Get Ulcers, chronic stress and anxiety wear down the body and mind, leading to real health issues. Recognizing anxiety as a natural signal, not a defect, is the first step toward managing it wisely.

    4- Helpful anxiety
    Believe it or not, anxiety can be beneficial. It serves as a mental early warning system, alerting you to potential dangers or prompting you to prepare more thoroughly. A student who feels nervous before a presentation might study harder, leading to better results. In this sense, anxiety can enhance productivity and sharpen performance.

    Furthermore, anxiety can prompt introspection. It forces you to reflect on your priorities, evaluate risks, and seek solutions. As Dr. Kelly McGonigal argues in The Upside of Stress, stress and anxiety are not inherently bad; it’s our relationship with them that matters. Embracing anxiety as a tool—not a foe—can shift your mindset toward growth rather than avoidance.

    5- Anxiety disorders
    An anxiety disorder is not just an overreaction; it is a diagnosable mental health condition that demands clinical attention. These disorders go beyond fleeting worry and present with intense, persistent symptoms that interfere with daily functioning. They are not “just in your head”—they involve real changes in brain chemistry, especially involving neurotransmitters like serotonin and GABA.

    The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) outlines multiple types of anxiety disorders, each with specific criteria. These include generalized anxiety disorder, panic disorder, and various phobias. As Dr. Susan Nolen-Hoeksema notes in Abnormal Psychology, accurate diagnosis is crucial since the treatment for each subtype can differ significantly. Left untreated, these disorders can spiral into depression, substance abuse, and chronic physical illness.

    6- General anxiety disorder (GAD)
    Generalized Anxiety Disorder (GAD) is marked by excessive and uncontrollable worry about various aspects of life—health, finances, relationships—even when there is little or no reason to worry. People with GAD often feel restless, fatigued, and struggle with concentration and sleep. These symptoms persist for at least six months and are disproportionate to the actual source of stress.

    According to Dr. Michelle G. Craske, co-author of Mastery of Your Anxiety and Worry, GAD often goes unrecognized because sufferers may appear functional. Yet internally, they endure chronic mental anguish. Cognitive Behavioral Therapy (CBT) has proven effective in managing GAD, focusing on reframing irrational thoughts and building tolerance for uncertainty.

    7- Panic disorder
    Panic disorder involves recurring panic attacks—sudden episodes of intense fear that peak within minutes. These episodes are often accompanied by physical symptoms such as chest pain, dizziness, heart palpitations, and a fear of losing control or dying. They can occur unexpectedly and without a clear trigger, making sufferers fearful of the next attack.

    What makes panic disorder particularly debilitating is the fear of fear itself. Individuals may start avoiding certain places or situations, leading to agoraphobia. Dr. David Carbonell’s The Panic Attacks Workbook offers practical tools to manage these episodes by addressing the fear cycle and promoting acceptance-based techniques.

    8- Specific phobias
    Specific phobias involve intense, irrational fears of particular objects or situations—spiders, heights, flying, needles. Even though individuals recognize their fear as disproportionate, they feel powerless to control it. These phobias often begin in childhood but can persist into adulthood, disrupting daily life or career opportunities.

    Treatment often includes exposure therapy, a process where individuals are gradually and systematically exposed to the feared object or situation under controlled conditions. According to Overcoming Anxiety by Helen Kennerley, the goal is to desensitize the fear response over time and replace it with more rational interpretations.

    9- Social anxiety disorder
    Social anxiety disorder is characterized by an intense fear of being judged, embarrassed, or humiliated in social situations. It often leads individuals to avoid gatherings, meetings, or even routine interactions like making a phone call. This disorder can be deeply isolating and misunderstood as mere shyness.

    Dr. Richard Heimberg, an expert in social phobia, explains in Managing Social Anxiety that cognitive therapy and social skills training are highly effective. Social anxiety isn’t just a personality trait—it’s a treatable mental health issue that, when addressed, can lead to a richer, more connected life.

    10- Separation anxiety disorder
    Though commonly associated with children, separation anxiety disorder also affects adults. It involves intense fear or anxiety about being separated from major attachment figures. Symptoms may include nightmares, physical complaints, or an overwhelming need to check on loved ones constantly.

    In adults, this disorder can strain romantic and familial relationships, leading to controlling behaviors or co-dependency. Attachment in Adulthood by Dr. Phillip Shaver and Dr. Mario Mikulincer explains how early attachment styles play a role in adult separation anxiety and how therapy can promote healthier relational patterns.

    11- Agoraphobia
    Agoraphobia is not merely a fear of open spaces, but rather a fear of being in situations where escape might be difficult or help unavailable during a panic attack. Common triggers include public transportation, crowded places, or being alone outside the home. This can lead to total avoidance and home confinement.

    Agoraphobia often develops alongside panic disorder. According to Freedom from Fear by Dr. Howard Liebgold, a combination of CBT, gradual exposure, and sometimes medication can help sufferers reclaim their independence. Avoidance only reinforces the fear; facing it under guidance breaks the cycle.

    12- Telling the difference between anxiety and an anxiety disorder
    It’s essential to differentiate between anxiety that motivates and anxiety that paralyzes. The key lies in examining the frequency, intensity, and interference caused. If your anxious feelings are temporary and linked to specific situations, they’re likely within the normal range. If they persist without clear cause or significantly disrupt your life, you may be dealing with a disorder.

    Clinical psychologist Dr. Steven Hayes emphasizes in A Liberated Mind that understanding your relationship with thoughts is more important than the thoughts themselves. Evaluating whether your anxiety has become rigid and persistent can help you make informed decisions about seeking professional help.

    13- Normal anxiety
    Normal anxiety is fleeting and proportional to the stressor. It might arise before a presentation or during a life change, but it resolves once the event has passed. This kind of anxiety is not only normal but often beneficial, as it prepares you for challenges.

    This type of anxiety operates like a smoke alarm—it warns you of potential danger, giving you time to react. As explained in The Emotional Brain by Joseph LeDoux, the amygdala plays a crucial role in emotional processing. When the system functions properly, it helps rather than hinders.

    14- Proportional and realistic
    Healthy anxiety reflects a realistic appraisal of danger. For instance, feeling nervous while driving through a storm is appropriate because there’s genuine risk. In this way, anxiety helps you stay alert and make cautious decisions.

    It becomes problematic when the response is exaggerated. Dr. Martin Seligman, in Learned Optimism, notes that pessimistic thinking styles can lead to distorted interpretations of risk. Understanding whether your fears are evidence-based is a key part of managing mental well-being.

    15- Anxiety disorder
    An anxiety disorder is defined by its intensity and chronic nature. Worries become intrusive, triggering physical symptoms and disrupting daily life. Unlike normal anxiety, which comes and goes, an anxiety disorder often feels inescapable.

    Many sufferers describe it as being caught in a mental fog or whirlwind, with no clear way out. As noted in The Anxiety Toolkit by Dr. Alice Boyes, self-awareness and early intervention are critical. Ignoring or minimizing symptoms often leads to more entrenched struggles.

    16- Extreme reactions
    One red flag of an anxiety disorder is extreme emotional or physical reactions to minor stressors. A simple text message or a delayed email might trigger racing thoughts, sweating, or heart palpitations—disproportionate to the actual threat.

    As Dr. Elaine Aron describes in The Highly Sensitive Person, some individuals have a lower threshold for stimulation. While sensitivity itself isn’t pathological, when paired with anxiety, it can spiral into avoidance and distress. Understanding this helps tailor more effective coping strategies.

    17- Unrealistic anxiety
    Anxiety becomes disordered when fears are out of touch with reality. For example, worrying excessively about being fired despite excellent job performance suggests distorted thinking. This kind of anxiety often stems from core beliefs about failure or unworthiness.

    CBT is especially useful in challenging these beliefs. In Feeling Good by Dr. David Burns, cognitive distortions such as catastrophizing or mind reading are identified and countered. Once these thought patterns are recognized, they can be reshaped through practice and guidance.

    18- Long-lasting anxiety
    The persistence of anxiety is a hallmark of a disorder. If feelings of fear, dread, or worry last for weeks or months without relief, it suggests a deeper issue. Chronic anxiety can erode self-esteem, strain relationships, and even weaken the immune system.

    In The Body Keeps the Score by Bessel van der Kolk, the mind-body connection in chronic anxiety is explored in depth. He argues that unresolved trauma can keep the body in a state of perpetual alarm, underscoring the need for integrated approaches to treatment.

    19- Uncontrollable
    A common experience among those with anxiety disorders is the sense that their fears control them rather than the other way around. Attempts to suppress or ignore the anxiety often backfire, leading to heightened symptoms.

    Dr. Russ Harris in The Happiness Trap suggests that trying to control thoughts may be futile. Instead, he recommends Acceptance and Commitment Therapy (ACT), which teaches mindfulness and values-based living. The goal is not to eliminate anxiety but to live meaningfully alongside it.

    20- When to seek help
    Seeking help becomes essential when anxiety starts to interfere with work, relationships, or daily functioning. If you’re avoiding situations, suffering in silence, or turning to unhealthy coping mechanisms, it’s time to consult a mental health professional.

    Early intervention is crucial. The National Institute of Mental Health emphasizes that anxiety disorders are highly treatable, especially when diagnosed early. Don’t wait for rock bottom—recovery is more effective when started proactively.

    21- Treatment
    Treatment for anxiety disorders typically involves a combination of therapy, medication, and lifestyle modifications. The goal is to reduce symptoms and improve quality of life, not just to “fix” the anxiety.

    SSRIs (selective serotonin reuptake inhibitors) are commonly prescribed, but treatment should be personalized. Anxiety Disorders and Phobias: A Cognitive Perspective by Aaron T. Beck remains a foundational resource in understanding how thoughts influence emotions and behavior.

    22- Therapy
    Cognitive Behavioral Therapy (CBT) is the gold standard for anxiety treatment. It helps patients identify distorted thinking and replace it with healthier patterns. CBT has decades of research backing its efficacy and is often the first-line recommendation.

    Other modalities like ACT, exposure therapy, and psychodynamic therapy can also be effective. The choice depends on individual needs and the specific anxiety disorder. Therapy provides a structured space to explore root causes and build emotional resilience.

    23- Other treatments
    In addition to therapy and medication, alternative treatments like mindfulness meditation, acupuncture, and biofeedback have shown promise. While these should not replace evidence-based care, they can be powerful supplements.

    As noted in Full Catastrophe Living by Jon Kabat-Zinn, mindfulness-based stress reduction (MBSR) offers tools to calm the nervous system and reconnect with the present. These practices empower individuals to become active participants in their own healing journey.

    24- Lifestyle changes
    Daily habits play a critical role in managing anxiety. Regular exercise, sufficient sleep, and balanced nutrition support mental health by regulating brain chemicals and reducing stress hormones. Avoiding caffeine and alcohol can also make a significant difference.

    Building a supportive social network and engaging in hobbies that bring joy are equally important. As Gretchen Rubin writes in The Happiness Project, cultivating habits that align with your values leads to emotional stability. Small, consistent lifestyle changes often have long-lasting effects on anxiety.

    Conclusion
    Understanding the distinction between everyday anxiety and an anxiety disorder is not just a matter of semantics—it can be a turning point in your mental health journey. Normal anxiety alerts you to danger or motivates you to act, while disordered anxiety hijacks your thoughts and limits your life. Recognizing when your fear has crossed the line is the first step toward reclaiming control.

    Whether you relate to a specific disorder or simply want to understand your mind better, this exploration of anxiety’s many forms offers a roadmap to clarity. With professional guidance, treatment options, and supportive habits, anxiety does not have to define your life. Empower yourself with knowledge, seek help when needed, and remember: healing is possible.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

    Affiliate Disclosure: This blog may contain affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This comes at no additional cost to you. I only recommend products or services that I believe will add value to my readers. Your support helps keep this blog running and allows me to continue providing you with quality content. Thank you for your support!

  • Top Reasons Why Couples Get Divorced

    Top Reasons Why Couples Get Divorced

    When love turns sour and the foundation of a relationship begins to crumble, divorce often follows as an unfortunate but final outcome. Despite the best intentions, many marriages today end not in happily-ever-after but in dissolution, with emotional and financial tolls that leave both partners scarred. Understanding the underlying causes is not just an academic exercise—it’s essential for preserving the well-being of couples, families, and even society at large.

    Numerous psychological studies have shown that divorce rarely occurs overnight. It is usually the culmination of a series of unresolved issues, often deeply rooted in personal values, unmet needs, and flawed communication patterns. As relationship therapist Esther Perel observes, “The quality of our relationships determines the quality of our lives.” When that quality deteriorates, the ripple effect can be profound and lasting.

    This blog post delves into the most common reasons couples find themselves at the brink of separation. Drawing on expert insights, research literature, and real-world experiences, we explore why so many unions falter and what these issues reveal about modern partnerships. From financial strain to unmet emotional needs, the causes are as varied as they are complex.

    01

    1- Financial problems

    Money is more than just currency—it symbolizes stability, control, and even love for some couples. When financial stress enters a relationship, it can act like a slow-acting poison, deteriorating trust and increasing tension. A study published in the Journal of Family and Economic Issues found that couples with frequent money arguments were 30% more likely to divorce than those who rarely quarreled about finances. Disagreements may stem from spending habits, hidden debts, or power struggles over who earns more.

    The issue is compounded when partners have different financial goals or one partner feels burdened by the other’s irresponsibility. Economist and relationship expert Dr. Jeffrey Dew noted that “arguments about money are by far the top predictor of divorce.” Budgeting together, discussing financial plans, and establishing transparency are crucial, yet too often these conversations are delayed until the damage is done.

    2- Lack of intimacy

    Intimacy—both emotional and physical—is the glue that keeps romantic partners bonded. When it fades, relationships can quickly begin to feel more like cohabitation than partnership. According to psychotherapist Lori Gottlieb, “It’s not uncommon for people to confuse lack of sex with lack of love.” Emotional neglect can be just as destructive as physical absence, leaving one or both partners feeling unwanted or unappreciated.

    Over time, unresolved intimacy issues can lead to resentment, insecurity, and emotional detachment. This erosion may start subtly—missed hugs, lack of eye contact, or unspoken needs. For further study, the book Mating in Captivity by Esther Perel provides a nuanced view of how intimacy evolves and sometimes vanishes in long-term relationships. Without effort to revive closeness, couples may find themselves strangers under the same roof.

    3- Infidelity

    Infidelity is often viewed as the ultimate betrayal—and for good reason. It destroys trust, compromises emotional safety, and often leaves a lasting sense of betrayal. While not all affairs lead to divorce, many do. Research from the American Association for Marriage and Family Therapy indicates that approximately 15-20% of married couples experience infidelity at some point. Whether physical or emotional, cheating signifies a breach in commitment.

    The root causes of infidelity vary—neglected emotional needs, a desire for novelty, or unresolved dissatisfaction. It’s rarely just about sex. Dr. Shirley Glass, in her groundbreaking book Not “Just Friends”, explores how emotional affairs are often more damaging than physical ones. Rebuilding a relationship after an affair takes immense effort, and not all couples survive the aftermath.

    4- Domestic violence

    Abuse in any form—physical, emotional, or psychological—is not only a valid reason for divorce but often a necessary one for survival. Domestic violence erodes the basic fabric of safety and trust in a relationship. According to the World Health Organization, 1 in 3 women globally has experienced some form of intimate partner violence. Such environments breed fear, silence, and profound emotional trauma.

    Victims often stay out of fear, economic dependence, or social stigma. Yet remaining in such situations can have devastating long-term consequences, especially for children. Dr. Lundy Bancroft’s Why Does He Do That? is a must-read for those seeking to understand the mindset of abusive partners and why leaving can be so difficult. Divorce, in this context, becomes a path to liberation and healing.

    5- Lack of compatibility

    When the honeymoon phase fades, real compatibility is tested. Differences in personality, lifestyle, or long-term goals can become glaring over time. Initially dismissed as “quirks” or “charm,” these differences may later fuel conflict or emotional disconnect. Relationship expert Dr. John Gottman states that “69% of relationship problems are perpetual,” suggesting that incompatibility often persists and must be managed, not solved.

    Lack of shared values or divergent visions for the future can feel like two people rowing in opposite directions. Without mutual understanding and adaptability, even love may not be enough to sustain a marriage. Books such as The Seven Principles for Making Marriage Work provide valuable frameworks for assessing compatibility and fostering connection despite differences.

    6- Substance abuse and addiction

    Addiction is a third party in many relationships—and one that can be especially destructive. Whether it’s alcohol, drugs, or gambling, substance abuse shifts focus away from the partnership and onto the addiction. It often leads to financial problems, emotional neglect, and trust issues. According to the National Institute on Drug Abuse, substance abuse is a significant predictor of divorce, particularly when untreated.

    Living with an addicted partner involves chronic stress, unpredictability, and sometimes enabling behavior. Recovery is possible, but it requires commitment from both partners and professional intervention. The book Codependent No More by Melody Beattie is an essential resource for those caught in the web of a partner’s addiction, helping individuals reclaim their identity and sanity.

    7- Physical appearance

    Although it may seem superficial, physical attraction plays a larger role in relationship satisfaction than people often admit. Over time, changes in appearance due to aging, health issues, or neglect can affect desire and self-esteem. While love ideally transcends physicality, initial attraction often lays the groundwork for intimacy. As Dr. David Buss explains in The Evolution of Desire, physical cues are deeply ingrained in human mating strategies.

    Moreover, dissatisfaction with one’s own body image or their partner’s can create emotional distance. When communication about these feelings is absent or harshly expressed, it can deepen the divide. Taking care of one’s appearance and affirming one’s partner can help maintain the spark, but when attraction fades without emotional compensation, detachment may follow.

    8- Communication problems

    Communication is the lifeblood of a healthy relationship. When couples stop truly listening or start speaking in tones of blame and contempt, the damage can be profound. Dr. John Gottman’s research identifies “stonewalling,” “criticism,” and “defensiveness” as key predictors of divorce. Misunderstandings, unmet needs, and unexpressed emotions tend to fester in the absence of honest dialogue.

    Even seemingly minor disagreements can spiral into major disputes if not handled constructively. Effective communication requires not just speaking, but also active listening and empathy. Books like Nonviolent Communication by Marshall Rosenberg offer tools for transforming conflict into connection. Without this skill, couples often grow apart rather than growing together.

    9- Marrying too young

    Youthful marriages are often driven by idealism, passion, or social pressure. While love is real at any age, the decision-making capacities and self-awareness required for a lifelong commitment are still maturing in young adults. Studies have consistently shown that couples who marry before age 25 have a significantly higher risk of divorce. The reason? They’re still discovering themselves.

    As people grow and evolve, their needs, values, and life goals may shift dramatically. A marriage formed during early adulthood may not survive those shifts if the couple doesn’t evolve together. The Defining Decade by Dr. Meg Jay is a compelling read on how the twenties are foundational for personal development—and why early marriage can sometimes derail that journey.

    10- Getting married for the wrong reasons

    Marriages built on shaky ground—like escaping loneliness, pleasing family, or financial convenience—are often doomed from the start. When the core motivation isn’t love, respect, or shared values, cracks begin to show quickly. “Don’t marry the person you think you can live with,” said Dr. James Dobson, “marry only the individual you think you can’t live without.”

    External pressures may lead people into unions that don’t truly serve their inner selves. Once the honeymoon ends, the mismatch becomes harder to ignore. Genuine partnership requires more than shared addresses or last names—it needs emotional alignment. Attached by Amir Levine and Rachel Heller helps readers explore the psychological dynamics behind relationship motivations.

    11- Lack of equality and identity

    In a healthy marriage, both partners feel seen, heard, and valued. When one partner dominates decision-making, career choices, or emotional labor, resentment often brews. A sense of lost identity is especially common among those who sacrifice personal goals or selfhood for the relationship. “When one gives up too much of themselves, the relationship becomes asymmetrical,” notes Dr. Harriet Lerner in The Dance of Intimacy.

    Over time, lack of equality can transform a partnership into a hierarchy. This imbalance damages self-worth and stifles authentic connection. Equality doesn’t mean sameness—it means mutual respect and agency. Maintaining individuality within the collective unit is not just healthy—it’s essential for marital longevity.

    12- Too much arguing and conflict

    Frequent arguments wear down even the strongest bonds. While disagreement is normal, constant conflict indicates deeper issues—lack of empathy, unresolved grievances, or unmet expectations. Chronic arguing creates an environment of emotional volatility, which research links to higher rates of anxiety and depression within couples.

    Dr. Sue Johnson, founder of Emotionally Focused Therapy, emphasizes that “behind every complaint is a deep personal longing.” When couples fail to recognize each other’s emotional bids for connection, arguments become battlegrounds instead of bridges. Tools like Hold Me Tight offer strategies to turn conflict into intimacy-building dialogue rather than destruction.

    13- Unrealistic expectations

    Movies, social media, and cultural myths often paint love as effortless bliss. But when the reality of daily life sets in—bills, chores, emotional labor—disappointment can overshadow devotion. Unrealistic expectations place undue pressure on both partners and can lead to chronic dissatisfaction.

    Marriages thrive when both partners accept each other as evolving, imperfect individuals. Expecting constant passion, flawless communication, or total agreement sets couples up for failure. Books like The All-or-Nothing Marriage by Eli Finkel explore how rising expectations of spouses as “everything” (best friend, lover, therapist, co-parent) can strain relationships instead of strengthening them.

    14- Mismatched values

    Shared values provide the moral compass for a marriage. When those values clash—over religion, parenting, politics, or ethics—every decision becomes a debate. While compromise is possible, core values are rarely negotiable. Conflict over values can make partners feel fundamentally misunderstood or misaligned.

    Dr. Terri Orbuch’s long-term research in The Early Years of Marriage Project shows that value alignment is one of the strongest predictors of marital satisfaction. If one partner prizes freedom and the other security, or one is frugal while the other is lavish, friction is inevitable. Discussing core values before marriage isn’t just wise—it’s essential.

    15- Lack of family support

    A healthy marriage rarely exists in a vacuum. In-law conflicts, lack of emotional support from extended family, or pressure from disapproving relatives can drive a wedge between partners. Family interference often intensifies stress, especially when loyalty is tested.

    Dr. Judith Wallerstein, in her book The Good Marriage, notes that family dynamics often act as unseen forces in marital satisfaction. When couples feel unsupported or criticized by family, their unity can weaken. Creating healthy boundaries and fostering mutual respect between families is critical to maintaining harmony within the marriage.

    Conclusion

    Divorce is not a sudden storm, but a gradual erosion of trust, love, and shared vision. The reasons why couples separate are multifaceted—ranging from tangible challenges like finances and addiction to deeper emotional disconnects such as unmet needs and value clashes. Understanding these causes is the first step toward prevention and healing.

    Relationships require ongoing effort, emotional intelligence, and mutual respect. As you reflect on these 16 common causes of divorce, consider them not just as pitfalls to avoid but as signposts guiding toward a more conscious, compassionate partnership. For those willing to learn, grow, and communicate honestly, a strong, lasting marriage is still possible.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

    Affiliate Disclosure: This blog may contain affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This comes at no additional cost to you. I only recommend products or services that I believe will add value to my readers. Your support helps keep this blog running and allows me to continue providing you with quality content. Thank you for your support!

  • Shame and Secrets in a Pious Life

    Shame and Secrets in a Pious Life

    This text is a first-person account detailing the author’s struggle with purity culture instilled by her parents, which led to an unplanned pregnancy scare in college due to her lack of contraception knowledge and use. The author recounts her parents’ hypocrisy regarding premarital sex, later discovering they themselves were married only four months before the birth of their oldest child. Ultimately, the narrative highlights the harmful effects of shame-based sex education and advocates for open, honest information about contraception and female autonomy over reproductive decisions.

    Upbringing, Shame, and Sexual Health Decisions

    Based on the sources provided, the discussion of sexual health decisions revolves around the impact of upbringing, access to information, personal experiences, and relationships.

    Here are some key points from the sources regarding sexual health decisions:

    • Parental Influence and Purity Culture: The author’s parents held strong views against birth control, viewing its use as “sinning by anticipating sex”. Their household involved searching drawers and lectures on the “type of girl no decent man wanted” after discovering older sisters were sexually active. The mother even suggested getting pregnant without birth control would demonstrate “good intentions”. This strong parental admonition contributed to the author’s unpreparedness for her first sexual experience. The author notes that she took her parents’ words seriously as a viable ethical position due to a desire to please them. Decades later, the author discovered her parents were married shortly before her oldest sister was born, a fact they had concealed, revealing hypocrisy in their strict moral stance.
    • Lack of Agency and Shame: The author reflects that she learned how to lack agency from her upbringing. The parental focus on purity and the use of shame were not effective methods of birth control. The author concludes that her sexual decisions were not her parents’ to make, nor did they belong to institutions like the university with its process for prescribing birth control.
    • Seeking Information and Birth Control: A family friend provided a different perspective, suggesting the use of birth control while deciding about the morality of sex. Eventually, the author sought birth control from the student health clinic, which was within walking distance on campus. Obtaining the pill required attending a lecture, completing a long, invasive questionnaire, and watching a film. The author found the questionnaire humiliating, feeling judged.
    • Challenges in Relationships: The author’s partner was unwilling to buy condoms due to embarrassment. This unwillingness, combined with her own hesitation, meant they were “gambling with [their] futures”. The partner also exhibited cruel behavior similar to the author’s father. The author realized her partner was not someone she could have an honest conversation with, particularly regarding her body or potential pregnancy.
    • Anxiety and Uncertainty: Irregular periods caused the author significant anxiety about the possibility of pregnancy. This constant state of anxiety was something she hoped the birth control pill would alleviate.
    • Potential Miscarriage: Shortly after starting the pill, the author experienced heavy bleeding and clots, leading her to suspect a potential miscarriage. She wanted to discuss this with her partner but was unable to. This event prompted reflection on her denial of reality, the waning affection in her relationship, and how a potential pregnancy termination altered the course of her life.
    • Sex Education: In her career as a teacher librarian, the author found research showing that teens taking purity pledges are more likely to get pregnant than those who don’t. She advocates for informative sex education, emphasizing that shame is ineffective and that girls should know they only need their own permission regarding sexual decisions.

    Overall, the sources highlight how family background, societal expectations, personal relationships, access to information, and the presence or absence of shame significantly influence an individual’s sexual health decisions and their consequences.

    Parental Hypocrisy on Purity and Sex

    Based on the sources provided, parental hypocrisy is a central theme, specifically regarding sexual health decisions and the concept of purity.

    The sources describe the author’s parents as holding very strict views on sex before marriage and the use of birth control. The mother viewed a girl using birth control as “sinning by anticipating sex” and even suggested it would be better to get pregnant without birth control, believing it would demonstrate “good intentions”. The parents were described as “relentlessly belittling” their older sisters after discovering they were sexually active, resorting to “screaming and lectures on the ‘type of girl no decent man wanted’” and regularly searching their drawers. The author, as a 12-year-old, took these admonitions seriously, wanting to please her parents. Even when the author was 17, her mother continued to check her drawers and ensured she didn’t linger in cars after dates. The author felt she had “failed [her] mother’s strict chastity standard”.

    Decades later, after her parents had passed away, the author and her sisters discovered their parents’ wedding certificate. They found it was dated April 18, 1954. All the sisters simultaneously realized that their oldest sister was born four months after this date. This contradicted the family narrative they had always been told, which was that their parents married in September 1953. This revelation explained why the wedding had taken place in the rectory with the mother in a blue tailored suit, rather than a traditional church wedding.

    This discovery exposed the significant hypocrisy in their parents’ behavior and strict moral teachings. The second sister was particularly angry, noting that their parents had been cruelest to her. The sisters questioned if it was “purely hypocrisy” or if their parents genuinely thought they were doing a favor by trying to shame them into avoiding what they themselves had done. The author reflects that the primary lesson she learned from this upbringing was “how to lack agency”. Ultimately, the author concludes that shame, the tool often employed by her parents, was “no more an effective method of birth control than it ever was”.

    In summary, the parental hypocrisy is highlighted by the stark contrast between the parents’ severe moral condemnation of their daughters’ sexual activity and birth control use and the later discovery that the parents themselves conceived their oldest child before marriage. This contradiction profoundly impacted the daughters, contributing to shame, anxiety, and a lack of agency.

    The Harms of Purity Culture

    Based on the sources, the harm caused by purity culture is vividly illustrated through the author’s personal experiences and reflections. Purity culture, as depicted here, involves strict moral views regarding sex before marriage, the condemnation of birth control, and the use of shame and fear as tools to enforce these standards.

    Here are some of the key harms discussed:

    • Unpreparedness and Risk-Taking: The author’s mother’s admonition that using birth control was “sinning by anticipating sex” directly contributed to the author’s unpreparedness for her first sexual intercourse, leading to potential risks. The author and her partner ended up “gambling with [their] futures” by not using condoms.
    • Lack of Agency: A significant harm identified by the author is learning “how to lack agency” from her upbringing within this purity-focused environment. This suggests that purity culture, as practiced by her parents, stripped her of the ability to make informed and independent decisions about her own body and sexual health.
    • Shame and Humiliation: The parents “relentlessly belittled” their older sisters with “screaming and lectures” after discovering they were sexually active, explicitly using shame by calling them the “type of girl no decent man wanted”. The author herself felt she had “failed [her] mother’s strict chastity standard” and found the process of obtaining birth control at the student health clinic, including an “invasive questionnaire,” to be “humiliating”. The author later asserts that “Shame is no more an effective method of birth control than it ever was”.
    • Anxiety and Stress: The author experienced significant anxiety, leading to “anxiety pounds,” due to irregular periods and the constant fear of pregnancy. This persistent worry was something she hoped the birth control pill would alleviate.
    • Impact on Relationships and Communication: The author’s difficulty communicating with her partner about sensitive issues like her body or potential pregnancy, potentially influenced by her background, highlighted the isolating effect of shame and lack of openness fostered by purity culture. She realized her partner was not someone she could have an honest conversation with.
    • Hypocrisy and its Demoralizing Effect: The later discovery of the parents’ own premarital conception exposed the deep hypocrisy underlying their strict moral teachings. This revelation caused anger and pain for the sisters, particularly the second sister who felt their parents had been cruelest to her. The hypocrisy undermined the parents’ stated intentions and revealed the destructive nature of their judgment.
    • Ineffectiveness as a Preventative Strategy: Research cited by the author demonstrates that, counterintuitively, teens who take purity pledges are more likely to get pregnant than those who do not. This stark finding underscores the failure of purity culture as a practical method for preventing unintended pregnancies, suggesting its focus on shame and prohibition is less effective than comprehensive sex education.

    In essence, the sources portray purity culture, as enforced by the author’s parents, not as a protective framework, but as a source of shame, anxiety, lack of preparation, and compromised agency for their daughters, ultimately failing in its stated goals and causing lasting harm.

    Autonomy in Reproductive Decisions

    Based on the sources provided, the discussion of reproductive rights isn’t framed in a broad legal or political sense, but rather through the lens of individual autonomy and control over one’s sexual and reproductive health decisions. The sources strongly critique the forces that undermine this autonomy.

    Key points related to reproductive rights that emerge from the sources include:

    • The Right to Personal Decision-Making: The author explicitly states, “My sexual decisions were not my parents’ to make. Nor did they belong to the university with its lecture, invasive questionnaire, and film”. This highlights the central idea that decisions about one’s body and sexual activity are personal and should not be controlled by others or institutions.
    • Autonomy and its Negation: The author reflects that the main lesson learned from her upbringing was “how to lack agency”. This upbringing involved strong parental control and the use of shame. The difficulty in accessing birth control, involving an “invasive questionnaire” and feeling judged by an “unseen judge” at the student clinic, is also portrayed as an institutional hurdle that felt like a lack of control.
    • Access to Birth Control as Part of Autonomy: The narrative details the process of seeking and obtaining the birth control pill. The need to attend a lecture, complete a questionnaire, and feel judged underscores the barriers to accessing contraception, which is a fundamental aspect of reproductive health and autonomy.
    • Consequences of Lacking Control: The author’s unpreparedness due to parental warnings against birth control led to risks. The anxiety surrounding irregular periods and the fear of pregnancy, as well as the uncertainty and inability to discuss a potential miscarriage, illustrate the emotional and physical consequences of lacking control over one’s reproductive status. The realization that a potential pregnancy termination could have “altered the course of [her] life” underscores the gravity of reproductive decisions and the impact of having (or not having) agency in such situations.
    • Critique of External Control: The author directly criticizes the current trajectory in the U.S., stating that it is “hurling toward a dystopian invasion of women’s privacy and negation of their autonomy”. This is a strong statement linking the personal experiences described to a broader societal concern about women’s control over their bodies and decisions.
    • Empowerment Through Self-Permission: As a teacher librarian, the author emphasizes that “Girls should know that the only permission they need is their own” regarding their sexual decisions. This directly counters the external control and shame often associated with discussions of sexuality and aligns with the principle of individual autonomy in reproductive matters.

    In summary, while not delving into the legal specifics of “reproductive rights,” the sources powerfully argue for the fundamental right of individuals, particularly women, to make their own informed decisions about their sexual and reproductive health without external coercion, shame, or undue institutional barriers, highlighting the significant harm caused when this autonomy is denied or undermined.

    The Harmful Ineffectiveness of Shame in Sexual Education

    Based on the sources, shame is consistently portrayed as an ineffective and harmful method for controlling sexual behavior and preventing unintended pregnancies.

    Here’s how the sources discuss shame’s ineffectiveness:

    • Parents’ use of shame: The author’s parents “relentlessly belittled” their older sisters, using “screaming and lectures on the ‘type of girl no decent man wanted’” after discovering they were sexually active. They also subjected the author to scrutiny, checking her drawers and ensuring she didn’t “linger in the car parked in the driveway”, contributing to her feeling she had “failed [her] mother’s strict chastity standard”. The sisters later questioned if this was “purely hypocrisy” or if their parents genuinely hoped “to shame us into not doing what they did”.
    • Institutional shame: The author found the “long, invasive questionnaire about [her] sexual activity” at the student health clinic to be “humiliating, as if an unseen judge was now my in loco parentis”.
    • Shame doesn’t prevent behavior: Despite the intense parental focus on chastity and the use of shame, the author had her first sexual intercourse before college and continued to be sexually active. The fear of failing her mother’s standard and the shame did not stop her from having sex.
    • Shame hinders open communication and decision-making: The author’s difficulty discussing a potential miscarriage with her partner, Mitch, who didn’t like talking about the female body due to an “ick” factor, highlights how shame and discomfort around sexuality prevent open communication necessary for making informed decisions. She realized he wasn’t someone she could have an “honest conversation with”.
    • Research shows ineffectiveness: The author cites research from Peggy Orenstein’s book “Girls & Sex,” stating that “research shows teens who take purity pledges are more likely to get pregnant than those who don’t”. Purity pledges are typically rooted in shame-based approaches to sex education, and this finding directly supports the claim that shame is ineffective in preventing pregnancy; in fact, it may have the opposite effect.
    • Author’s explicit conclusion: The author definitively states, “Shame is no more an effective method of birth control than it ever was“. This summarizes her personal experience and understanding based on the research she encountered.
    • Shame contributes to a lack of agency: The author reflects that the primary lesson she learned from her upbringing, which heavily featured shame and strict rules, was “how to lack agency”. Lacking agency means being unable to make independent decisions, undermining the very ability to control one’s own body and sexual health, which is necessary for effective birth control use and sexual health management.

    In essence, the sources demonstrate that shame, whether from parents or institutions, fails to deter sexual activity, hinders essential communication about sexual health, and is contradicted by research findings on pregnancy rates, ultimately proving to be an ineffective tool for promoting sexual well-being. Instead of shame, the author advocates for girls to know that “the only permission they need is their own”, emphasizing self-permission over external judgment and control.

    Purity, Pregnancy, and Parental Hypocrisy

    Quiz

    1. What was the author’s primary reason for not using birth control before her first sexual experience?
    2. Describe the parents’ reaction to the older sisters’ sexual activity.
    3. What was the mother’s unusual advice regarding birth control and pregnancy?
    4. How did the author’s perception of her parents’ advice change as she matured?
    5. What circumstances led the author to live with family friends before starting college?
    6. How did Laura, the daughter of the family friends, offer a different perspective on birth control?
    7. Describe the author’s experience taking a potential pregnancy test at the time.
    8. How did Mitch react when the author told him she had experienced significant bleeding and thought it might have been a miscarriage?
    9. What discovery did the author and her sisters make after their parents’ death regarding their parents’ wedding date?
    10. According to research mentioned by the author, what is the outcome for teens who take purity pledges compared to those who do not?

    Essay Format Questions

    1. Analyze the impact of the author’s parents’ beliefs about purity and sexuality on her personal development and decision-making during her late teens and early twenties.
    2. Discuss the theme of hypocrisy as it is presented in the text, specifically focusing on the revelation about the parents’ wedding date.
    3. Explore the contrasting approaches to sexual education and autonomy presented in the text, considering the author’s parents’ methods, the university health clinic, and the author’s later work as a librarian.
    4. Evaluate the significance of the potential miscarriage incident in the author’s life, considering her emotional response at the time and her reflections on it decades later.
    5. Examine the various dysfunctional relationships portrayed in the text (author and parents, author and Mitch, parents’ marriage) and their influence on the author’s experiences and perspectives.

    Glossary of Key Terms

    • Chastity: The state or practice of refraining from extramarital, or especially from all, sexual intercourse. In the context of the text, it refers to the expectation of sexual abstinence before marriage, particularly influenced by Catholic upbringing.
    • Admonition: A warning or reprimand from an authority figure. In the text, it refers to the mother’s warning about using birth control.
    • Philandering: Engaging in casual or illicit sexual relationships. This describes the father’s behavior in the text.
    • Matriculated: Enrolled as a student at a college or university. The author matriculated at UCLA.
    • Moral ambiguity: Uncertainty about whether something is right or wrong. Laura is described as having an understanding of this.
    • Cipher: A secret or disguised way of writing. The author used a simple cipher to discuss the pregnancy test results with Mitch over the phone.
    • Freshman 10: A common term referring to the weight gained by many students during their first year of college. The author attributes her anxiety pounds to this.
    • Miscarriage: The spontaneous expulsion of a fetus from the womb before it is able to survive independently. The author suspects she may have had one.
    • In loco parentis: Refers to a person or organization acting in place of a parent. The author felt the student health clinic questionnaire treated them this way.
    • Purity pledges: Promises made, often by young people, to remain abstinent until marriage. Research cited in the text suggests these pledges may not be effective.
    • Dystopian: Relating to or denoting an imagined place or state in which everything is unpleasant or bad, typically a totalitarian or environmentally degraded one. The author uses this term to describe a potential future regarding women’s privacy and autonomy.
    • Autonomy: The right or condition of self-government. The author fears a negation of women’s autonomy.

    Answer Key

    1. The author’s primary reason for not using birth control was her mother’s admonition that doing so was a sin because it anticipated sex.
    2. The parents reacted with screaming, lectures, and regularly searching drawers, telling their older sisters that they were the “type of girl no decent man wanted.”
    3. The mother’s unusual advice was that she would feel better if her daughters got pregnant without using birth control because at least their intentions would be good.
    4. As she matured, the author came to see her parents’ marriage as dysfunctional and their advice as less viable, but she still struggled with the desire to please them and internalizing their views.
    5. The author ended up living with family friends before college because she was on a waiting list for student housing at UCLA and lived too far away to commute.
    6. Laura offered a different perspective by suggesting that while the author could think about whether sex was right or wrong, she should use birth control while making that decision.
    7. The author’s experience involved peeing in a mayonnaise jar, carrying it on a public bus to a clinic, and waiting two days for the results, all while feeling anxious and trying to maintain privacy.
    8. When the author told Mitch about the significant bleeding, he stared for a moment, shrugged his shoulders, and turned back to the TV, demonstrating his discomfort with discussing female bodily issues.
    9. After their parents’ death, the author and her sisters discovered their parents’ wedding certificate showing they were married in April 1954, four months before their oldest sister was born, rather than in September 1953 as they had been told.
    10. According to research mentioned by the author, teens who take purity pledges are more likely to get pregnant than those who do not.

    Purity Culture, Hypocrisy, and Lost Agency

    Main Themes:

    • The Damaging Impact of Purity Culture: The central theme revolves around the author’s experiences growing up under the oppressive weight of her parents’ extreme focus on sexual purity, particularly for their daughters. This culture is depicted as not only hindering open communication but also actively leading to negative outcomes.
    • Quote: “My parents’ obsession With Purity Nearly Ruined Us.”
    • Parental Hypocrisy and its Consequences: The revelation about the author’s parents’ own pre-marital pregnancy exposes a profound hypocrisy at the heart of their strict moral code, highlighting how their actions contradicted the values they so vehemently enforced on their children. This discovery casts a new light on their past behavior and the lasting damage it caused.
    • Quote: “All of us were coming to the same realization at once. That was why they’d been married in the rectory rather than the church, our mother in a blue tailored suit. ‘I’m so angry,’ my second sister said, visibly shaking… Our parents had been cruelest to her…”
    • The Lack of Agency and its Link to Shame: The author details how her parents’ approach, particularly her mother’s advice to get pregnant rather than use birth control, fostered a deep sense of shame and inhibited her ability to make informed decisions about her own body and sexuality.
    • Quote: “‘I’d feel better if you weren’t using birth control and got pregnant,’ our mother yelled. ‘At least your intentions would be good.’”
    • Quote: “The only lesson I’d learned was how to lack agency.”
    • The Difficulties of Navigating Sexual Health and Decision-Making Without Adequate Education and Support: The narrative illustrates the confusion and anxiety the author faced in her first sexual experiences due to a lack of accurate information and open dialogue, in contrast to the more practical and supportive advice she received from a friend.
    • Quote: “‘I’m on the pill,’ she said. ‘You can think about whether sex is right or wrong, but use birth control while you decide.’”
    • The Enduring Impact of Past Experiences: The author reflects on how these early experiences, particularly her brush with potential pregnancy and the subsequent lack of emotional support from her partner, continued to resonate decades later.
    • Quote: “Decades later, I still think back on that moment, my denial of reality.”
    • The Importance of Comprehensive Sex Education and Personal Autonomy: The author, through her career choices and reflections, advocates for better sex education and emphasizes that young people, particularly girls, need to understand and exercise their own right to make decisions about their bodies.
    • Quote: “Shame is no more an effective method of birth control than it ever was. Girls should know that the only permission they need is their own.”

    Most Important Ideas or Facts:

    • The author’s mother discouraged the use of birth control, believing getting pregnant showed “good intentions,” leading to the author’s unpreparedness for her first sexual encounter. This is a critical fact that directly links parental ideology to the author’s later struggles.
    • The author experienced a potential miscarriage or early pregnancy loss shortly after starting birth control, highlighting the risks associated with delayed or inconsistent use, potentially influenced by her parents’ views. While not explicitly confirmed as a miscarriage, the description strongly suggests this possibility and its emotional impact.
    • Quote: “A mass of blood flowed out, heavy, full of clots, pocked with fibrous strings… I wanted to tell Mitch I might have miscarried a pregnancy… I returned to the bathroom and flushed the toilet.”
    • The discovery of the parents’ true wedding date reveals they were married only four months before their oldest daughter was born, exposing their hypocrisy regarding pre-marital sex. This is the pivotal revelation that reframes the entire narrative.
    • Quote: “‘Mom and Dad’s wedding certificate,’ I said… ‘April 18, 1954.’ Four months before my oldest sister was born.”
    • The author’s second sister suffered the most severe emotional abuse from their parents due to being sexually active, illustrating the harsh consequences of their purity standards. This highlights the unequal and cruel application of their rules.
    • Quote: “Our parents had been cruelest to her, telling her that, having slept with her boyfriend, he would then bring his friends over to have sex with her in front of him.”
    • Research indicates that teens who take purity pledges are more likely to get pregnant than those who don’t. This factual point, mentioned by the author in her capacity as a librarian, provides external validation for the ineffectiveness of purity culture as a preventative measure.
    • Quote: “research shows teens who take purity pledges are more likely to get pregnant than those who don’t.”
    • The author draws a direct connection between her difficult personal experiences and the current political climate regarding women’s reproductive rights. This adds a contemporary relevance to her personal story.
    • Quote: “though the country should have progressed on the matter in the decades since then, the U.S. is now hurling toward a dystopian invasion of women’s privacy and negation of their autonomy.”

    Conclusion:

    This source provides a powerful and personal account of the detrimental effects of strict purity culture and parental hypocrisy. The author’s narrative underscores the importance of open communication, accurate information, and individual autonomy in matters of sexual health and decision-making. The discovery of her parents’ secret adds a layer of irony and anger, highlighting the deep and lasting damage caused by their actions. The author’s concluding reflections connect her personal story to broader societal issues around reproductive rights and the ongoing need for comprehensive sex education that empowers young people.

    Autonomy and the Burden of Purity

    What impact did the author’s parents’ strict views on purity have on her and her sisters?

    The author and her sisters experienced significant emotional distress and public shaming due to their parents’ obsession with purity. Their household was filled with screaming and lectures, and their drawers were regularly searched. The author’s mother even expressed a preference for pregnancy over using birth control, believing it indicated “good intentions,” a notion the author, as a young teenager, initially took seriously.

    How did the author’s parents’ own actions contradict their strict moral code?

    Years after enduring their parents’ shaming and rules about premarital sex, the author and her sisters discovered their parents were married four months before their oldest sister was born. This revelation exposed a significant hypocrisy, demonstrating that their parents had engaged in the very behavior they vehemently condemned in their daughters.

    What was the author’s experience with her first sexual encounter and the subsequent pregnancy scare?

    The author’s first sexual intercourse was unplanned and occurred just before college. Due to her mother’s discouraging attitude towards birth control, she was unprepared. A subsequent pregnancy scare caused significant anxiety, leading her to take a public bus with a urine sample in a jar and call her boyfriend using a coded language from a public pay phone.

    How did the author’s experience at the university health clinic shape her perspective on sexual health information?

    While the university health clinic provided access to birth control, the process was described as humiliating. The invasive questionnaire and the required educational film, particularly a scene attempting to make condom use “hip,” felt awkward and ineffective. Despite the discomfort, the author acknowledged that the clinic ultimately provided the necessary “permission” to access birth control.

    What difficult experience did the author have that she suspects might have been a miscarriage?

    After starting the birth control pill irregularly due to not having her period, the author experienced severe cramps and passed a mass of blood with clots and fibrous strings. She suspected it could have been a miscarriage, a deeply impactful event that her then-boyfriend dismissed.

    How did the author’s relationship with Mitch mirror her father’s behavior, and what was its primary appeal to him?

    The author notes that Mitch sometimes treated her with cruelty, which she recognized as mimicking her father’s behavior. She came to realize that her “convenience as a sex partner was [her] primary appeal to him,” indicating a lack of genuine emotional connection and a focus on physical intimacy, similar to her father’s philandering.

    What did the author learn about the effectiveness of shame as a method of birth control through her professional experience?

    Working with teens as a teacher and high school librarian, the author encountered research showing that teens who take purity pledges are more likely to get pregnant than those who do not. This experience reinforced her belief that shame is not an effective method of birth control.

    What is the main message the author wants to convey regarding women’s autonomy and sexual decisions?

    The author strongly advocates for women’s autonomy over their sexual decisions. She argues that these choices should not be dictated by parents, institutions, or societal pressures. Her core message is that “the only permission they need is their own,” emphasizing the importance of self-determination in matters of sexual health and choices.

    A Box of Secrets: Purity, Shame, and Autonomy

    My Parents’ Obsession With Purity Nearly Ruined Us. Years Later, I Found Their Secret In A Box Of Their Things.

    My first sexual intercourse, just before I started college, was unplanned. It would have been largely forgettable if we’d used birth control.

    Looking back, it’s hard to admit to my own foolishness. I’d had the same boyfriend for 18 months. While our Catholic upbringings were a factor in this long period of chastity, my unpreparedness was also due to my mother’s admonition that a girl using birth control is sinning by anticipating sex

    Five years before, my parents relentlessly belittled my older sisters after finding out that they were sexually active. Our household exploded in screaming and lectures on the “type of girl no decent man wanted.” Drawers were regularly searched.

    “I’d feel better if you weren’t using birth control and got pregnant,” our mother yelled. “At least your intentions would be good.”

    My sisters gave our mother’s advice all the consideration it deserved, but as a slowly maturing 12 year old, I took it seriously. Desperately wanting to please my parents, I took their words as a viable ethical position.

    By the time I was 17, my parents’ dysfunctional marriage had become a vicious, albeit silent, war. My philandering father often stayed out all night. My mother lost so much weight that her co-workers thought she had cancer. Yet she would stand in the doorway when Mitch dropped me off from dates, making sure I didn’t linger in the car parked in the driveway. She had begun emptying my drawers.

    I matriculated at the University of California, Los Angeles, a few months after my 18th birthday and about a month after I first had intercourse. I ended up on a waiting list for student housing. Since I lived too far away to commute, I stayed for the first quarter in the home of well-to-do family friends, taking a public bus to school.

    The family’s eldest daughter, Laura, was a high school senior. Grateful that she’d agreed to share her room with me, I was also indebted to her for her understanding of moral ambiguity. “I’m on the pill,” she said. “You can think about whether sex is right or wrong, but use birth control while you decide.”

    Meanwhile, my irregular periods were usually about 45 days apart, but I hadn’t menstruated in over two months. A few nights later, Laura crept into the kitchen to empty and wash a glass mayonnaise jar. The following morning, I peed in the jar, placed it in a brown paper bag and carried it on the bus, perfectly upright, hoping it looked like a bag lunch and that it wouldn’t leak or break.

    I waited two days for the negative results. I’d set up a simple cipher for the conversation with Mitch because I’d have to call him on a very public pay phone. He was a sophomore at a college across town, far enough that there would be a charge for “local long distance.” I brought a coin purse full of quarters and dimes.

    When Mitch answered the phone, I said, “I’m not going to the mountains.”

    “Wait,” he said. I could hear him moving across the room, pulling the phone cord into the hallway.

    “What?” he finally asked.

    “I’m not going to the mountains.”

    “Are you pregnant?”

    “I’m NOT pregnant,” I exclaimed in frustration, my three minutes coming to a close, the automated operator’s voice giving me my first warning.

    A girl standing in front of a vending machine turned to look at me. “Congratulations,” she said. I think she meant it. When she left, I got some chocolate chip cookies with change left over from the phone call. That was the beginning of my freshman 10, the anxiety pounds.

    I didn’t have a period until the academic quarter was over, and I’d moved into the dorms. As if all three missing periods had accumulated until the dam burst, I woke in the middle of the night slick with blood. Fearful of disturbing my new roommate, I found a towel without turning on the light and puttered to the restroom. At that hour, no one was in the hallway to see my blood-soaked pajamas. I cleaned up under one in a row of showerheads separated by white curtains.

    Multiple thoughts occurred to me: This could have been a miscarriage; I’d failed my mother’s strict chastity standard; Mitch and I were gambling with our futures.

    And still, I hesitated to act. Mitch was unwilling to buy condoms because it was embarrassing. His interest in a girl he’d met at work blossomed, and he sometimes treated me with cruelty, a thing that mimicked my father’s behavior. Despite the dysfunction of our relationship and my guilt when I came home and caught my mother searching my bathroom cabinets, Mitch and I occasionally ended up in bed when one or the other of our roommates went home for the weekend. I missed another period.

    Sin or not, I was pressing my luck. Now that I was on campus, the student health clinic was within walking distance. I made an appointment for the birth control lecture, a requirement before being prescribed the pill.

    At the student health center, I filled out a long, invasive questionnaire about my sexual activity. I found it humiliating, as if an unseen judge was now my in loco parentis. Having never developed boundaries, I answered honestly.

    After completing the survey, I sat with a group of girls watching a film. One memorable scene had a woman talking about how she was never without her “condominium” — an embossed leather pendant pouch, worn like a necklace, which she squeezed open, and from which she pulled a wrapped condom. Tooled leather had been wildly popular a decade earlier, but this effort to make birth control hip felt flat. All the girls snickered, shook their heads — and put up with it. Because at the end of the film, we got what we came for: permission.

    Though I finally had monthly pill packs in hand, I’d been instructed not to start them until the end of my next period, which showed no sign of arriving soon.

    Mitch’s parents were going away for a weekend, so we were meeting at their house for our next date. Five days before, I figured I’d waited long enough. With no way of knowing when my next period would start, but certain that we would have sex that weekend, I started taking the pill. I figured it would make my periods regular, and my constant state of anxiety about the possibility of pregnancy would disappear.

    When I met Mitch at his parents’ house, we had a typical afternoon. A meal, sex, some TV. I started to feel cramps low in my abdomen. They quickly increased in strength. I went to the bathroom, sat on the toilet, and doubled over. A mass of blood flowed out, heavy, full of clots, pocked with fibrous strings.

    I wanted to tell Mitch I might have miscarried a pregnancy. That it was in the toilet and I wasn’t sure what to do. But Mitch didn’t like talking about the female body, waving off what he felt had an “ick” factor. All I could manage to say was that I’d passed a lot of blood. He stared a moment, shrugged his shoulders and turned back to the TV. I returned to the bathroom and flushed the toilet.

    Decades later, I still think back on that moment, my denial of reality. It was clear that Mitch’s affection for me had waned. My convenience as a sex partner was my primary appeal to him. He wasn’t someone I could have an honest conversation with, much less a baby, and I knew it. But I persisted in my hope that he would love me again, and imagined a future together. He was, after all, in the model of my father.

    It’d be a lie to say that day haunts me. And I imagine if someone asked Mitch about it, he wouldn’t be able to recall it. But I do think of it periodically, knowing that if I did accidentally terminate a pregnancy, I altered the course of my life.

    My parents died during the COVID-19 pandemic. My father had been declining for a few years. That, combined with my mother’s increasing dementia, brought my sisters and me into caregiving roles. With our father’s death, we were packing up what remained at their assisted-living apartment and moving our mom to more intensive care. I found a box of papers in the back of the closet. During the first move we’d pulled these papers from a safe bolted to the concrete floor, boxed them, and took them with us. Now, I was flipping through them.

    “Mom and Dad’s wedding certificate,” I said. None of us had ever seen it. My sisters peered over my shoulders. “April 18, 1954.” Four months before my oldest sister was born.

    We’d always been told our parents were married in September 1953.

    All of us were coming to the same realization at once. That was why they’d been married in the rectory rather than the church, our mother in a blue tailored suit.

    “I’m so angry,” my second sister said, visibly shaking. “I’m not kidding, I’m mad.” Our parents had been cruelest to her, telling her that, having slept with her boyfriend, he would then bring his friends over to have sex with her in front of him.

    There was no way to talk with our mother about this. Deep into her dementia journey, she was forgetting our names. Our sister conversation pinged. Was this purely hypocrisy? Did our parents think they were doing us a favor, hoping to shame us into not doing what they did? The only lesson I’d learned was how to lack agency.

    An old joke of my mother’s came back.

    “You can eat an apple for birth control.”

    “Before or after?”

    “Instead of.”

    My sexual decisions were not my parents’ to make. Nor did they belong to the university with its lecture, invasive questionnaire, and film. And though the country should have progressed on the matter in the decades since then, the U.S. is now hurling toward a dystopian invasion of women’s privacy and negation of their autonomy.

    My adult career choices always had me working with teens, first as a teacher and later as a high school librarian. When I read “Girls & Sex” by Peggy Orenstein to see if it was a fit for our library collection, I wasn’t surprised to learn that research shows teens who take purity pledges are more likely to get pregnant than those who don’t.

    Along with other informative sex ed titles, I featured the book in my library and reviewed iton my school library blog because I am certain of this: Shame is no more an effective method of birth control than it ever was. Girls should know that the only permission they need is their own.

    Victoria Waddle is a Pushcart Prize-nominated writer and was included in “Best Short Stories From The Saturday Evening Post Great American Fiction Contest 2016.” The author of “Acts of Contrition” and “The Mortality of Dogs and Humans,” her upcoming novel about a teen escaping a polygamist cult is set to launch in 2025. Formerly the managing editor of the journal Inlandia: A Literary Journey and a teacher librarian, she discusses both writing and library book censorship in her Substack newsletter, “Be a Cactus.”

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

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  • 15 Ways To Be Much More Body Confident

    15 Ways To Be Much More Body Confident

    What if the biggest obstacle to your body confidence isn’t your body at all—but the beliefs you’ve unknowingly absorbed? In a world flooded with filtered perfection and unrealistic standards, it’s all too easy to forget that confidence is built, not bestowed. Body confidence isn’t about looking a certain way—it’s about feeling empowered in your own skin, no matter your size, shape, or age.

    Body confidence isn’t a fixed destination; it’s a dynamic, evolving mindset shaped by how we treat ourselves, the habits we cultivate, and the voices we choose to listen to. From unlearning toxic cultural narratives to embracing clothes that express your individuality, the journey to body confidence is as psychological as it is physical. It’s not about chasing someone else’s ideal—it’s about coming home to yourself.

    Experts like Dr. Kristin Neff, a pioneer in self-compassion research, argue that “our worthiness doesn’t have to be earned through perfect appearance.” Rather, confidence grows when we show ourselves the kind of kindness we often reserve for others. In that spirit, here are 15 practical, thoughtful ways to become much more body confident—rooted in awareness, self-respect, and authentic self-expression.

    1- Remind yourself how pointless fad diets are
    Fad diets may promise fast results, but they’re rarely sustainable—and often deeply damaging to both your physical and mental health. These regimens typically lack scientific backing, often result in yo-yo weight fluctuations, and contribute to distorted eating patterns. According to the National Eating Disorders Association (NEDA), the pursuit of thinness through such extreme dieting behaviors is a key risk factor for eating disorders. It’s vital to understand that thinness is not synonymous with health.

    Instead of chasing temporary fixes, focus on developing a healthy relationship with food. Nutritional expert Dr. Linda Bacon, author of Health at Every Size, argues that sustainable health comes from mindful eating and joyful movement rather than restriction. When you step off the diet treadmill, you make space for self-acceptance and more body-positive habits that support true well-being.

    2- Dress and shop for your body today
    One of the most empowering decisions you can make is to stop waiting for a “goal body” and start dressing for the one you have now. Clothes are not meant to be rewards—they are tools for self-expression. Wearing outfits that fit and flatter your current body can drastically improve your mood, comfort, and confidence. It’s not about hiding flaws; it’s about highlighting your essence.

    Research from the Journal of Fashion Marketing and Management found that body satisfaction increases when individuals wear clothes that reflect their personal style and fit well. As fashion psychologist Dr. Dawnn Karen suggests in her book Dress Your Best Life, dressing for your current shape helps you stay grounded in the present rather than stuck in self-criticism or future expectations.

    3- Rest up
    Rest isn’t a luxury; it’s a biological and psychological necessity. Chronic sleep deprivation not only affects your energy levels but also your mood, metabolism, and body image. A tired brain is more prone to negative thinking and distorted self-perceptions, which can fuel body dissatisfaction. Prioritizing restful sleep is an essential yet often overlooked element of body confidence.

    The Sleep Foundation links poor sleep to increased cortisol levels and body dissatisfaction. According to Dr. Matthew Walker, author of Why We Sleep, getting sufficient restorative sleep boosts emotional resilience and self-perception. You deserve rest not because you’ve earned it, but because you’re human—and a well-rested mind is kinder to the body it inhabits.

    4- Dress unapologetically
    Confidence is contagious—and nothing says confidence like dressing without apology. Wearing what makes you feel bold, beautiful, or simply at ease can shift how you walk through the world. Instead of asking if something is “too much,” ask yourself if it reflects your essence. Let your wardrobe be an extension of your spirit, not a cage designed by societal standards.

    Stylist and body-positive advocate Stacy London reminds us that “style is the way we speak without words.” By choosing to dress for joy rather than judgment, you give yourself permission to take up space. Clothing can either reinforce shame or celebrate self—choose celebration.

    5- Link your body confidence to sustainable fashion
    There’s power in aligning your values with your actions—and sustainable fashion offers a way to do just that. By opting for ethically produced clothing, you engage in conscious consumerism that values both the planet and people, including yourself. Wearing garments that reflect a commitment to sustainability reinforces a deeper form of self-respect.

    Environmental psychologist Dr. Susan Clayton notes that ethical choices enhance personal identity and integrity. Books like Fashionopolis by Dana Thomas illustrate how fast fashion exploits bodies—often ours—and the environment. When you shift toward mindful fashion, you align your body confidence with a sense of purpose and global responsibility.

    6- Get on and exercise
    Exercise should be a celebration of what your body can do—not a punishment for what you ate. Physical activity boosts endorphins, improves mental clarity, and fosters body appreciation. But the key is to focus on movement you enjoy. Whether it’s dancing, hiking, swimming, or yoga, joyful movement nurtures a positive relationship with your body.

    Dr. Kelly McGonigal, in The Joy of Movement, explains that physical activity connects us to a sense of agency and vitality. It’s not about burning calories—it’s about building a stronger bond with the vessel that carries you through life. Make exercise an act of kindness, not a transaction.

    7- Make sure changes are small and easy
    Grand overhauls often collapse under their own weight. Lasting change comes through small, manageable steps that gradually reinforce self-trust. Whether it’s drinking more water, taking a short walk daily, or replacing self-criticism with one kind word—incremental shifts are more sustainable and confidence-boosting.

    Behavioral scientist BJ Fogg emphasizes in Tiny Habits that “small is mighty.” When you succeed at something small, your brain releases dopamine, building a positive feedback loop. The goal isn’t radical transformation—it’s consistent self-affirmation through attainable actions.

    8- Dress for your character
    Style is an outward expression of your inner self. Dressing for your character—rather than a fleeting trend or prescribed ideal—deepens your sense of authenticity. Are you artistic, rebellious, soft, bold? Let your clothing mirror your personality, not someone else’s expectation. It’s not about fashion; it’s about self-definition.

    According to fashion theorist Malcolm Barnard, clothing functions as a language through which we construct identity. Books like The Psychology of Fashion by Carolyn Mair explain how personalized style boosts psychological well-being. Dressing for your character sends a powerful message: I know who I am, and I dress like it.

    9- Buy great exercise clothes
    What you wear while moving matters. Investing in well-fitting, stylish, and functional exercise clothing isn’t frivolous—it’s a confidence multiplier. When you feel good in your workout clothes, you’re more likely to show up, move freely, and enjoy the process. Confidence begins before the first rep.

    A study published in The International Journal of Fashion Design found that wearing aesthetically pleasing activewear increases motivation and body satisfaction. As the saying goes, “dress for the job you want”—in this case, the job is self-care, and the uniform should inspire empowerment.

    10- Tailor your social media feeds
    Curate your digital diet as carefully as you curate your meals. Social media can be a minefield of unrealistic beauty standards, but it can also be a wellspring of support and inspiration. Follow people who celebrate diverse bodies, challenge norms, and speak to your values. Unfollow anyone who fuels shame or comparison.

    Psychologist Dr. Renee Engeln, in her book Beauty Sick, warns that exposure to idealized images erodes body image and self-esteem. Your feed should uplift, not undermine. Tailoring it to your body confidence journey is a radical act of digital self-care.

    11- Don’t focus on numbers
    Weight, waistlines, calories—when life becomes a spreadsheet of numbers, joy and intuition are the first casualties. Reducing your body to metrics not only fuels insecurity but also distracts from the richer experience of living. Bodies are not math problems to solve—they’re dynamic, living systems worthy of compassion.

    Philosopher Michel Foucault argued that obsession with measurement is a form of control. Instead, focus on how you feel—energetic, comfortable, joyful. Releasing the grip of numbers allows you to reconnect with the qualitative beauty of embodiment.

    12- Focus on what you love about yourself
    Gratitude is transformative. By consciously identifying features or traits you appreciate—be it your resilience, your smile, or your strong legs—you shift attention from lack to abundance. What you focus on expands, and choosing to dwell on your strengths cultivates deeper confidence.

    According to Dr. Rick Hanson in Hardwiring Happiness, our brains have a negativity bias—but we can train them to notice the good. Daily affirmations and mirror work, recommended by body image experts, help internalize self-worth. Start with one thing you love, and let that love multiply.

    13- Try body neutrality
    Body neutrality offers a middle path between body love and body loathing. It emphasizes respecting your body for what it does, not how it looks. This approach reduces pressure to constantly feel positive and instead invites calm acceptance. It’s okay not to adore your reflection every day—neutrality makes space for that.

    Experts like Alissa Rumsey, author of Unapologetic Eating, advocate for body neutrality as a stepping stone to healing. It’s about shifting focus from aesthetics to function—what your legs allow you to do, what your arms can carry. That shift fosters gentler self-talk and sustained well-being.

    14- Gain some perspective
    Zooming out reveals the big picture: your body is just one aspect of your incredibly rich identity. Friends value your kindness, intelligence, and humor—not your hip-to-waist ratio. Reminding yourself of your multifaceted worth reduces the mental real estate taken up by appearance-based anxiety.

    In The Gifts of Imperfection, Brené Brown writes, “You are imperfect, you are wired for struggle, but you are worthy of love and belonging.” Let that be your anchor. When you place your body in the wider context of your values and contributions, insecurity loses its grip.

    15- Remember, bad days are normal
    Even the most self-assured people have body image dips. Confidence is not a permanent state—it ebbs and flows with hormones, mood, and life’s challenges. Accepting bad days without judgment builds resilience. Rather than spiraling, remind yourself: this too shall pass.

    Psychologist Dr. Kristin Neff emphasizes that self-compassion is key during hard moments. Treating yourself with kindness, instead of criticism, rewires your inner dialogue. A bad body day doesn’t undo all your progress—it’s just part of being human.

    Conclusion
    Building body confidence is not about perfection—it’s about presence, patience, and permission. It’s the quiet, daily choice to treat your body with respect, even when it feels hard. By making intentional decisions—from how you dress to whom you follow—you lay a foundation for lasting self-esteem grounded in authenticity, not aesthetics.

    Remember, you are not a before or an after. You are a now. And the more you practice seeing your body as an ally, not an adversary, the more that quiet confidence will take root. As author Sonya Renee Taylor says in The Body Is Not an Apology, “Radical self-love demands that we see ourselves and others as already enough.” That’s where real confidence begins.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

    Affiliate Disclosure: This blog may contain affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This comes at no additional cost to you. I only recommend products or services that I believe will add value to my readers. Your support helps keep this blog running and allows me to continue providing you with quality content. Thank you for your support!

  • How Stress Can Harm Your Physical Health

    How Stress Can Harm Your Physical Health

    Stress doesn’t just weigh on your mind—it wreaks havoc on your body in ways you might never have imagined. When the body is constantly on high alert, even in response to everyday pressures, this continuous state of tension can set off a chain reaction of physical issues that compromise your long-term health. It’s not just about feeling anxious or overwhelmed; chronic stress is a silent saboteur that touches nearly every bodily system.

    The connection between mind and body has long been documented, but modern science continues to unearth just how deeply intertwined they are. As Dr. Gabor Maté, author of When the Body Says No, puts it, “Stress is not just a psychological phenomenon; it is a full-body experience that, if left unchecked, leads to dysfunction and disease.” From your heart to your gut, from your immune system to your reproductive health, stress leaves no stone unturned.

    Understanding the physical toll of stress is critical, especially in a world that prizes productivity and performance over well-being. This post delves into 29 specific ways stress can erode your physical health—some of which might surprise you. By the end, you’ll grasp why managing stress isn’t a luxury—it’s a necessity for both survival and vitality.

    1- Not exercising

    Chronic stress often results in fatigue, low motivation, and mental exhaustion, which makes regular physical activity feel impossible. Many people under stress report skipping workouts or abandoning fitness routines altogether, not realizing that this inactivity perpetuates the stress cycle. Without the natural release of endorphins and mood-enhancing neurotransmitters that exercise provides, stress hormones like cortisol remain elevated, wreaking havoc on the body.

    In the long term, the absence of exercise can contribute to muscle atrophy, reduced cardiovascular health, and poor circulation. As James Loehr writes in The Power of Full Engagement, “Physical energy is the foundation of all other energies, and without it, performance and resilience crumble.” When stress hijacks your drive to move, it begins a dangerous spiral into physical decline.

    2- Weight gain

    Stress increases cortisol levels, which can stimulate appetite—particularly for sugary, high-fat comfort foods. This is no accident; the brain seeks quick sources of energy in the form of calories when it perceives a threat. Unfortunately, this biological response, once helpful in ancient times of real danger, now contributes to modern waistline expansion.

    Increased visceral fat, often triggered by chronic cortisol exposure, surrounds vital organs and poses significant risks for metabolic syndrome, heart disease, and diabetes. According to Dr. Robert Sapolsky in Why Zebras Don’t Get Ulcers, “Under chronic stress, the body tends to accumulate fat more readily.” The irony is clear: while stress signals the body to prepare for hardship, it may simultaneously be causing more harm than help.

    3- Tension headaches

    Stress tightens the muscles in the neck, shoulders, and scalp, leading to tension headaches that can feel like a vice around the head. These headaches are not only painful but often persistent, making daily tasks more difficult and increasing irritability—a feedback loop that worsens stress.

    Over time, the constant muscle tension associated with these headaches can contribute to jaw clenching, teeth grinding, and even migraines. A study in the Journal of Neurology noted that individuals with chronic tension headaches often show elevated cortisol levels, linking the condition directly to stress physiology. Learning stress-reduction techniques such as progressive muscle relaxation or biofeedback can provide significant relief.

    4- Heart attack or stroke

    Chronic stress significantly elevates blood pressure and increases inflammation throughout the body—two major risk factors for cardiovascular disease. The heart, which is constantly responding to the hormonal surge of stress, begins to show signs of strain, potentially leading to heart attacks or strokes.

    Harvard Health Publishing explains that “people who are chronically stressed are more likely to develop high blood pressure and have increased heart rate variability.” Over time, this burden weakens the cardiovascular system. As Dr. Dean Ornish argues in Undo It!, lifestyle factors, including stress, play a profound role in both causing and reversing heart disease.

    5- Sleep problems

    Stress disrupts the natural sleep-wake cycle by interfering with melatonin production and keeping the brain in a state of hyperarousal. As a result, falling asleep becomes difficult, and staying asleep becomes even more elusive. The mind races, replaying worries or future scenarios, making rest seem like an impossible luxury.

    Poor sleep weakens immune function, impairs memory, and contributes to weight gain. According to Matthew Walker in Why We Sleep, “Sleep is the single most effective thing we can do to reset our brain and body health each day.” When stress robs you of that reset, your physical and cognitive health take a nosedive.

    6- Stomach problems

    Stress affects digestion directly, altering gut motility and increasing stomach acid, which can result in cramping, bloating, constipation, or diarrhea. This disruption in the digestive system is known as the gut-brain axis—an intricate relationship where emotional stress manifests as gastrointestinal distress.

    Studies show that stress can exacerbate or even trigger conditions like irritable bowel syndrome (IBS) or gastritis. Dr. Emeran Mayer, in The Mind-Gut Connection, notes, “The gut and the brain speak the same chemical language.” This means when one is in distress, the other often follows, creating a cycle of discomfort and anxiety.

    7- Diabetes risk

    Elevated stress levels cause the body to produce more glucose to prepare for fight or flight situations, which can lead to insulin resistance over time. This is particularly dangerous for individuals already at risk for type 2 diabetes. The hormone cortisol also interferes with insulin’s ability to manage blood sugar effectively.

    According to research published in Diabetes Care, people under chronic stress are significantly more likely to develop metabolic disorders. Managing stress, therefore, isn’t just about emotional regulation—it plays a crucial role in glucose control and long-term metabolic health.

    8- Intimacy

    Stress dampens libido by altering hormone levels and reducing blood flow, particularly in reproductive organs. Mental preoccupation with worries or deadlines often leaves little room for emotional or physical intimacy, leading to dissatisfaction in relationships.

    Over time, a lack of intimacy can affect emotional bonding, trust, and even mental health. As Esther Perel writes in Mating in Captivity, “Eros is born from freedom and stress suffocates it.” Prioritizing emotional connection and stress management can help restore closeness between partners.

    9- Seizures

    Though rare, stress can trigger seizures in individuals with epilepsy or predisposed neurological conditions. Emotional stress acts as a neurological irritant, increasing the likelihood of abnormal electrical activity in the brain.

    The Epilepsy Foundation confirms that stress is among the top reported triggers for seizures. Effective stress management strategies—like cognitive behavioral therapy and mindfulness—can significantly reduce seizure frequency in some individuals.

    10- Shingles

    Stress weakens the immune system, allowing dormant viruses like varicella-zoster—the virus responsible for chickenpox—to reactivate as shingles. Shingles is not only painful but can lead to long-term nerve damage known as postherpetic neuralgia.

    According to the Centers for Disease Control and Prevention (CDC), people with high stress levels are more prone to shingles outbreaks. Strengthening immune resilience through stress reduction is an effective preventive strategy.

    11- Addiction

    People often turn to substances like alcohol, nicotine, or drugs as a coping mechanism for stress, which can lead to dependence or full-blown addiction. The relief these substances provide is temporary and often leads to deeper physical and psychological issues.

    As Gabor Maté explores in In the Realm of Hungry Ghosts, addiction is frequently “a response to emotional pain and stress that hasn’t been addressed.” Tackling the root causes of stress is essential to preventing and treating addiction.

    12- Dementia

    Chronic stress impairs memory and cognitive function by shrinking the hippocampus, a brain region vital for learning and memory. Over time, this damage increases the risk of dementia and Alzheimer’s disease.

    Studies in The Journal of Alzheimer’s Disease show that high cortisol levels are linked to accelerated brain aging. Dr. Richard Restak notes in The Complete Guide to Memory that managing stress is one of the most effective lifestyle interventions to preserve cognitive health.

    13- Hair

    Excessive stress can cause hair thinning or loss due to conditions like telogen effluvium, where hair prematurely enters the shedding phase. It can also exacerbate autoimmune hair loss conditions like alopecia areata.

    A healthy scalp and hair growth cycle rely on hormonal balance, which stress often disrupts. Dermatologists suggest that while hair loss from stress is typically reversible, chronic stress may lead to long-term follicle damage.

    14- Depression

    Stress is one of the strongest predictors of major depressive episodes. When stress becomes chronic, it alters brain chemistry, particularly serotonin and dopamine levels, leading to persistent sadness, fatigue, and hopelessness.

    As psychologist Kelly McGonigal states in The Upside of Stress, “How we think about stress matters just as much as the stress itself.” Addressing both the mindset and physical effects of stress can reduce the risk of developing clinical depression.

    15- Erectile dysfunction

    Stress-related performance anxiety and cortisol-driven hormonal imbalances are common causes of erectile dysfunction. Blood vessels constrict under stress, reducing blood flow necessary for sustaining an erection.

    According to the Journal of Sexual Medicine, psychological stress is a significant factor in ED, particularly among men under 40. Mind-body therapies, counseling, and stress reduction can often resolve these issues without medication.

    16- Pain

    Chronic stress amplifies pain perception by increasing inflammation and sensitizing nerve pathways. It also reduces the body’s natural painkillers—endorphins—making minor aches feel excruciating.

    Pain conditions like fibromyalgia and chronic back pain are often stress-related. Dr. John Sarno, in Healing Back Pain, argued that “most chronic pain is rooted not in physical injury but in repressed stress and emotion.”

    17- Excessive restroom trips

    Stress activates the fight-or-flight system, diverting blood from the digestive tract and increasing bladder sensitivity. This can lead to frequent urination or diarrhea, particularly under acute anxiety.

    Conditions like irritable bowel syndrome (IBS) and overactive bladder are often worsened by stress. The American Gastroenterological Association confirms the close link between stress and GI symptoms.

    18- Prone to illness

    Cortisol, when chronically elevated, suppresses immune response, making the body more susceptible to infections. Wounds heal more slowly, colds last longer, and recovery from illness is delayed.

    The landmark Whitehall Study found that those under chronic job stress were significantly more likely to catch the common cold. Immune resilience depends on rest, nutrition, and effective stress control.

    19- Hot flashes

    Stress exacerbates hormonal fluctuations, particularly in menopausal women, intensifying hot flashes. Cortisol disrupts thermoregulation, causing sudden and uncomfortable temperature shifts.

    As Christiane Northrup notes in The Wisdom of Menopause, managing stress is key to reducing the severity of menopausal symptoms. Practices like deep breathing and yoga help recalibrate the body’s stress response.

    20- A lump in the throat

    This sensation, known as globus pharyngeus, often occurs during high stress or anxiety, despite no physical obstruction. It’s caused by muscle tension in the throat and esophagus.

    Though harmless, it can be distressing and mimic more serious conditions. According to the British Journal of General Practice, stress management is the first-line treatment for chronic globus sensation.

    21- Cancer

    While stress alone doesn’t cause cancer, it can influence the progression and prognosis of certain types. Chronic inflammation, immune suppression, and poor lifestyle choices under stress contribute to a cancer-friendly environment.

    The National Cancer Institute emphasizes that stress can affect tumor growth indirectly by impairing the body’s ability to fight off abnormal cells. Emotional well-being plays a vital role in holistic cancer care.

    22- Tinnitus

    Stress can worsen or even trigger tinnitus, the perception of ringing in the ears. The nervous system’s heightened arousal under stress makes the brain more aware of background auditory signals.

    According to the American Tinnitus Association, relaxation techniques and cognitive behavioral therapy are effective treatments. Tinnitus management often begins with reducing stress levels.

    23- Genetics

    Chronic stress doesn’t just affect you—it can alter gene expression and pass those changes to future generations. This field, known as epigenetics, shows how environment and emotion impact hereditary health.

    Bruce Lipton, in The Biology of Belief, argues that our perceptions and stress levels can influence which genes are expressed or suppressed. Healthy emotional habits may be a gift you pass on to your descendants.

    24- Shrinking of the brain

    Long-term exposure to cortisol shrinks parts of the brain like the prefrontal cortex and hippocampus. This impacts decision-making, memory, and emotional regulation.

    Neuroscience journals repeatedly show that stress physically alters brain architecture. Protecting brain volume requires consistent stress management practices such as meditation and physical exercise.

    25- Conception

    Stress interferes with fertility hormones and ovulation, making it harder to conceive. In men, it reduces sperm count and motility.

    Fertility specialists often recommend relaxation techniques alongside medical treatments. As noted in The Fertility Diet, managing stress improves reproductive outcomes for both partners.

    26- Shaking hands

    Adrenaline surges in high-stress states can cause hand tremors or shaking. This symptom is particularly common during public speaking or anxiety-provoking situations.

    While not harmful, it can be socially embarrassing. Learning to manage performance anxiety and regulate the nervous system helps mitigate this response.

    27- Bad food choices

    Under stress, people crave high-calorie, low-nutrient foods that spike dopamine and offer short-term comfort. This behavior can lead to nutrient deficiencies and weight problems.

    The book The End of Overeating by Dr. David Kessler explains how emotional stress rewires the brain’s food reward system. Awareness and mindfulness are crucial in curbing this reflex.

    28- Disability

    Prolonged exposure to stress can lead to chronic physical conditions that limit mobility, stamina, and functionality, increasing the risk of disability claims and reduced quality of life.

    Conditions like fibromyalgia, chronic fatigue, and arthritis are often stress-exacerbated. The WHO recognizes workplace stress as a growing contributor to global disability.

    29- Premature death

    Stress, if unaddressed, can shorten lifespan by contributing to heart disease, stroke, cancer, and immune breakdown. Its cumulative effect on every system silently erodes life expectancy.

    A study published in The Lancet found a direct correlation between chronic stress and early mortality. Taking stress seriously is, quite literally, a life-saving choice.

    Conclusion

    The toll that stress takes on the body is both profound and far-reaching. It chips away at vitality, erodes resilience, and paves the way for chronic disease. Far from being just a mental burden, stress is a physiological threat that demands our attention and care.

    The good news is that stress is manageable. With the right lifestyle interventions—exercise, mindfulness, therapy, and rest—we can shield our health from its destructive grip. As Hans Selye, the father of stress research, once said, “It’s not stress that kills us, it is our reaction to it.” Let this post be your call to action: choose well-being, for your body’s sake.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

    Affiliate Disclosure: This blog may contain affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This comes at no additional cost to you. I only recommend products or services that I believe will add value to my readers. Your support helps keep this blog running and allows me to continue providing you with quality content. Thank you for your support!

  • Important Life Lessons That Kids Can Teach Adults

    Important Life Lessons That Kids Can Teach Adults

    Children see the world with wide-eyed wonder, a perspective that too often fades as we grow older. In the hustle of adult responsibilities—careers, deadlines, bills—we sometimes forget the purest truths that children live by effortlessly. Their simplicity, honesty, and boundless curiosity hold invaluable wisdom that many adults could benefit from relearning.

    Adults are quick to teach children about the world—manners, responsibilities, expectations—but rarely pause to consider what children can teach in return. The lessons children live by naturally are often the very ones that can bring adults more peace, joy, and fulfillment. From resilience and openness to creativity and kindness, kids remind us of the life skills that can easily get buried under the weight of adulthood.

    Philosopher Friedrich Nietzsche once said, “In every real man, a child is hidden that wants to play.” This childlike nature isn’t about immaturity; it’s about retaining the essence of wonder, hope, and emotional authenticity. Drawing inspiration from psychology, developmental science, and literature, let’s explore the profound life lessons children teach us—if only we’re wise enough to listen.

    1 – Every day is a fresh start

    Children wake up without baggage. Yesterday’s tantrum, skinned knee, or squabble is forgotten; today is a clean slate. Adults, on the other hand, often drag yesterday’s burdens into the new day. Holding grudges, ruminating over mistakes, or projecting past failures onto the present can weigh heavily on mental well-being.

    Reclaiming the ability to treat each day as a new opportunity enhances resilience and promotes mental health. In The Gifts of Imperfection, Brené Brown encourages embracing our vulnerability and moving forward with grace. Children do this instinctively, and adults can too—by practicing mindfulness and letting go of what no longer serves them.

    2 – Be creative

    Creativity comes naturally to children—they can turn a cardboard box into a spaceship and a stick into a sword. They explore ideas without fear of judgment or failure, something adults too often suppress in favor of practicality and fear of criticism.

    According to Sir Ken Robinson, author of Out of Our Minds: Learning to be Creative, most adults have their creativity “educated out of them.” Reclaiming creativity isn’t just for artists—problem-solving, innovation, and emotional expression all depend on it. Adults can nourish this trait by engaging in art, writing, play, or simply allowing more imaginative thought into everyday life.

    3 – Be courageous

    Whether it’s taking their first steps or trying a new food, kids constantly stretch beyond their comfort zones. Their courage is often rooted in curiosity, not ego, and their willingness to fail is part of their learning process.

    Adults, burdened by fear of judgment and failure, often avoid risks and stay within the lines of predictability. As psychologist Dr. Susan David writes in Emotional Agility, “Courage is not the absence of fear, but the willingness to act in alignment with your values despite fear.” Children teach us to take brave steps even when we’re unsure of the outcome.

    4 – Laugh every day

    Laughter is as natural to children as breathing. They find joy in the absurd, the spontaneous, and the simple. Their laughter is genuine, contagious, and often disarming—reminding us of the healing power of humor.

    Adults tend to see laughter as a luxury rather than a necessity. Yet according to research by Dr. Lee Berk, laughter reduces stress hormones and boosts immune function. Finding humor in life—even during tough times—can be a powerful act of resilience. In short, daily laughter is not frivolous; it’s therapeutic.

    5 – Be active

    Children don’t exercise—they play. Their movement is joyful, unstructured, and constant. Whether it’s climbing, running, or dancing, their bodies are in near-constant motion, and they reap physical and emotional benefits as a result.

    Adults, conversely, often confine activity to structured gym sessions (or avoid it altogether). But as Kelly McGonigal emphasizes in The Joy of Movement, physical activity can profoundly impact mood, social connection, and identity. Reclaiming movement in playful, enjoyable ways—like dancing, walking, or even gardening—can help adults reconnect with their bodies and minds.

    6 – Be open to making new friends

    Kids meet someone new and five minutes later declare them their best friend. They approach others with open hearts, free from suspicion or pretense. Social connection comes naturally when the barriers of fear and judgment are removed.

    Adults, on the other hand, often become socially risk-averse. Making new friends becomes harder with age, not because of lack of opportunity but due to guardedness. Dr. Vivek Murthy, in Together: The Healing Power of Human Connection in a Sometimes Lonely World, emphasizes that cultivating new friendships as adults is essential for mental health and community well-being.

    7 – Be the hero

    Children love stories where the underdog rises, the hero saves the day, and good triumphs. They instinctively place themselves in the role of the hero, not the victim. This self-concept builds confidence and nurtures a can-do spirit.

    As adults, it’s easy to internalize limitations and sideline personal agency. Yet reclaiming a heroic mindset—viewing oneself as capable of change and courage—can be transformative. Joseph Campbell’s The Hero with a Thousand Faces teaches that the hero’s journey is universal and begins with choosing to act, not retreat.

    8 – Show off your scars

    Children proudly display scraped knees as badges of honor. Scars aren’t hidden; they’re part of the adventure. They symbolize growth, courage, and resilience, not shame.

    Adults often hide emotional and physical scars, treating them as evidence of failure. Yet, as psychiatrist Elisabeth Kübler-Ross noted, “The most beautiful people… are those who have known defeat, known suffering… and have found their way out of those depths.” Embracing and sharing our scars builds empathy and human connection.

    9 – Experiment

    To a child, the world is a laboratory. They ask questions, try things, and make messes—because they are constantly learning. Trial and error isn’t failure; it’s part of the process.

    Adults can get stuck in routine, paralyzed by fear of making the wrong choice. Embracing experimentation allows for innovation and self-discovery. As psychologist Carol Dweck explores in Mindset, adopting a growth mindset means valuing effort and experimentation over perfection.

    10 – Notice the little things

    Children find magic in the mundane—a caterpillar crawling on a leaf or shadows on the wall. Their capacity for awe reminds us that beauty often hides in plain sight.

    Adults, lost in schedules and screens, often overlook the micro-moments of joy. But research from The Art of Noticing by Rob Walker shows that paying attention enhances creativity, gratitude, and well-being. Learning to observe with childlike curiosity can transform how we experience the world.

    11 – It’s okay to ask for help

    Children are unapologetic about seeking help. When they don’t understand, they ask. When they struggle, they reach out. It’s how they learn and grow.

    Adults too often view asking for help as weakness. But as Brené Brown writes in Daring Greatly, vulnerability is the birthplace of connection. Accepting help not only eases burdens—it strengthens relationships and builds resilience.

    12 – Emotions must be acknowledged

    Kids feel emotions fully and express them openly—tears, giggles, frustration. Their honesty allows them to process and release feelings instead of bottling them up.

    Adults frequently suppress emotions, mistaking stoicism for strength. But emotional literacy is crucial for mental health. Psychologist Daniel Goleman’s Emotional Intelligence shows that acknowledging and naming emotions enhances self-awareness, empathy, and interpersonal success.

    13 – Forgive

    Children argue and reconcile within minutes. Forgiveness is swift, instinctive, and free from grudges. They value relationships over ego.

    Adults, however, often hold onto resentment, harming themselves more than the offender. Dr. Fred Luskin’s Forgive for Good emphasizes that forgiveness leads to reduced stress, improved health, and deeper peace. Learning to forgive like a child frees emotional energy for growth.

    14 – Trust your instincts

    Children rely on gut feelings—whether it’s being drawn to a person or avoiding something that feels “off.” Their intuition is strong because it’s not clouded by overthinking.

    Adults often silence their instincts, favoring logic or social conditioning. Yet, psychologist Malcolm Gladwell’s Blink underscores the power of intuitive decision-making. Trusting your gut—when informed by experience and ethics—can be a reliable guide through life’s complexities.

    Conclusion

    Children possess an untamed wisdom that many adults lose sight of in the name of maturity. Their natural ability to live in the moment, forgive quickly, express emotions, and remain open to wonder is more than endearing—it’s instructive. These lessons aren’t about becoming childish but reclaiming the powerful qualities of childlikeness that promote resilience, creativity, and connection.

    As we strive for self-improvement and deeper meaning in our adult lives, perhaps the greatest teachers are the smallest among us. Relearning how to live fully, laugh loudly, and love freely may just begin with seeing the world again through a child’s eyes. The philosopher Lao Tzu once said, “A child’s heart is the source of all wisdom.” Perhaps it’s time we let them lead.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

    Affiliate Disclosure: This blog may contain affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This comes at no additional cost to you. I only recommend products or services that I believe will add value to my readers. Your support helps keep this blog running and allows me to continue providing you with quality content. Thank you for your support!

  • The Art of Connection

    The Art of Connection

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    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

    Affiliate Disclosure: This blog may contain affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This comes at no additional cost to you. I only recommend products or services that I believe will add value to my readers. Your support helps keep this blog running and allows me to continue providing you with quality content. Thank you for your support!

  • 11 Phrases Men Use When They’re In A Relationship But Already Emotionally Gone

    11 Phrases Men Use When They’re In A Relationship But Already Emotionally Gone

    When emotional detachment sets in, it rarely knocks on the door—it slips in silently, often disguised as casual phrases that are easy to overlook. You might hear a string of words that sound innocent, even reasonable, but they carry the heavy weight of emotional withdrawal. These phrases are often repeated not out of care, but out of habit—or worse, indifference.

    In emotionally disconnected relationships, communication turns into a minefield. Words lose warmth and take on a defensive or dismissive tone. While one partner may still be investing emotionally, the other might already be halfway out the door—emotionally if not physically. The most telling signs aren’t found in grand declarations but in these seemingly minor, recurring statements that communicate distance more than devotion.

    Experts like Dr. John Gottman, renowned for his work on marital stability, have long emphasized that the subtle cues in communication often predict a relationship’s decline. From a psychological standpoint, the absence of emotional responsiveness—what attachment theorists call emotional attunement—is a major red flag. These phrases, as you’ll see, are not just slips of the tongue; they’re signs of a fading emotional presence. Understanding them is the first step toward clarity and, ultimately, healing.

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    1- I’m just tired

    This phrase is a common deflection, especially when repeated over time without genuine engagement afterward. While exhaustion is a part of life, using it as a shield to avoid emotional intimacy is another matter entirely. When a man frequently says “I’m just tired” in response to relationship concerns, it can signal more than fatigue—it suggests he’s no longer interested in showing up emotionally. The fatigue becomes a convenient smokescreen for disengagement.

    According to The Seven Principles for Making Marriage Work by Dr. John Gottman, emotional presence is a predictor of relationship longevity. If your partner always seems “too tired” to talk, connect, or participate in shared activities, that weariness might actually be emotional detachment. Instead of reaching toward you, he retreats into silence, and the relationship begins to run on empty.

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    2- Do we have to talk about this now?

    This question is a classic tactic to delay or completely avoid emotional accountability. While timing can be important in sensitive conversations, consistently brushing off discussions implies a lack of interest in resolving emotional tensions. Over time, this phrase becomes a barrier to intimacy, suggesting that emotional labor is a burden rather than a priority.

    Psychologist Harriet Lerner, in her book The Dance of Connection, notes that avoidance is often a strategy used by emotionally distant individuals to preserve the illusion of peace. But this false peace often masks deep emotional estrangement. If your partner frequently asks to postpone important conversations—and never circles back—it’s a sign that the connection is unraveling.

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    3- You’re overthinking it

    This phrase can be deeply invalidating. It implies that your emotional reactions are irrational or exaggerated, effectively shutting down your feelings rather than engaging with them. Over time, this can leave one partner feeling isolated and gaslit, questioning their own instincts and emotional experiences.

    Dr. Brene Brown, known for her research on vulnerability, points out that “empathy has no script.” When someone tells you you’re overthinking, they often lack the desire—or the capacity—to sit with your discomfort. Instead of offering understanding, they invalidate your emotional reality, a hallmark of someone who is emotionally checked out.

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    4- That’s just who I am

    This phrase often disguises an unwillingness to grow or compromise. It reflects a static mindset and suggests that emotional effort is off the table. When a man says this repeatedly, he may be communicating that he’s not only uninterested in change—but also uninterested in meeting your emotional needs.

    In Mindset by Carol Dweck, the concept of fixed vs. growth mindset is central. People who default to “that’s just who I am” tend to resist feedback, especially in intimate relationships. When this mindset is coupled with emotional absence, it becomes a subtle exit strategy from mutual investment in the relationship.

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    5- I don’t know what you want from me

    This phrase signals emotional confusion at best and emotional detachment at worst. It reveals a disconnect from your needs and a resistance to even trying to understand them. Repeated often, it leaves the other partner feeling unseen, unheard, and emotionally stranded.

    As Esther Perel notes in Mating in Captivity, couples often struggle not because of a lack of love, but because of a lack of presence. When one partner disengages from understanding the other’s emotional world, intimacy suffers. This phrase becomes an expression of that disengagement—emotionally he’s already left the room.

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    6- I never asked you to do that

    Used defensively, this phrase undermines the value of effort and sacrifice in the relationship. It dismisses acts of love and support as irrelevant, even burdensome. Over time, it breeds resentment, particularly when one partner has given more than their fair share emotionally.

    In Attached by Amir Levine and Rachel Heller, the authors explain how emotionally avoidant individuals often minimize their partner’s efforts in order to reduce feelings of dependence. By saying, “I never asked you to do that,” the speaker absolves themselves of emotional reciprocity, a clear marker of detachment.

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    7- I have a lot on my mind

    While everyone deals with stress, using it as a consistent excuse to emotionally withdraw is another story. This phrase often serves as a buffer to avoid deeper emotional discussions. It becomes a code for “I don’t want to talk about us.”

    Dr. Sue Johnson, creator of Emotionally Focused Therapy, argues in Hold Me Tight that people often mask emotional withdrawal with busyness. Stress is real, but when it consistently replaces connection, it’s a sign that emotional priorities have shifted—away from the relationship.

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    8- I just want peace

    At first glance, this seems reasonable—even noble. But when it’s used to shut down conflict or honest conversations, it becomes a euphemism for emotional abandonment. Real peace doesn’t come from avoiding discomfort; it comes from working through it.

    As bell hooks writes in All About Love, “Conflict is a necessary component of any deep relationship.” A man who repeatedly uses this phrase might not be seeking peace, but rather comfort in emotional disconnection. He’s not interested in building a better relationship—he just wants out of the hard parts.

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    9- I’m here, aren’t I?

    This phrase reeks of performative presence. Physically being in the room doesn’t equate to emotional availability. When a man says this, he’s essentially saying that presence alone should be enough, even if he’s emotionally unavailable or disengaged.

    In The Relationship Cure, Dr. John Gottman emphasizes the difference between physical presence and emotional attunement. “I’m here” becomes a hollow declaration when there’s no empathy, engagement, or care. It’s like being in a room with a ghost—you see them, but they’re not really with you.

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    10- You deserve better

    On the surface, this phrase may appear selfless, but it often masks emotional detachment and guilt. Rather than investing in making the relationship work, the speaker is already stepping back and offering a subtle out. It’s not an invitation to connect—it’s a warning sign.

    Dr. Stan Tatkin, author of Wired for Love, describes how some people use this phrase when they no longer feel committed but are too conflict-averse to break things off directly. It can feel like compassion, but it’s actually a passive exit strategy.

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    11- Do whatever you want

    This statement screams emotional withdrawal. It communicates indifference, not freedom. Rather than being a gesture of trust, it often marks the absence of care. The speaker is no longer interested in decisions, compromises, or shared outcomes.

    In Passionate Marriage, Dr. David Schnarch explains that disengagement often takes the form of false autonomy—where one partner pulls away under the guise of giving the other space. But “do whatever you want” is less about empowerment and more about emotional surrender. It’s the sound of someone who has already left—emotionally, if not physically.

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    Conclusion

    Emotional withdrawal in relationships rarely begins with silence—it starts with words that distance rather than connect. These phrases, while often subtle or easily dismissed, carry the unmistakable tone of detachment. They’re not about tiredness or stress; they’re about a deeper disinterest in showing up for the relationship emotionally. Recognizing these signs is not about placing blame but about gaining clarity.

    Scholars like Dr. John Gottman and Esther Perel have long warned that the real damage in relationships comes not from grand betrayals but from the slow erosion of emotional presence. When these phrases become frequent visitors in your daily life, it’s worth asking whether your relationship is thriving—or simply surviving. Emotional absence is as impactful as physical absence, and often harder to confront.

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    Understanding these subtle signals can empower you to make informed decisions—whether that means addressing the growing chasm with compassion and curiosity or choosing to walk away for your own emotional well-being. In either case, awareness is your first act of self-care.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

    Affiliate Disclosure: This blog may contain affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This comes at no additional cost to you. I only recommend products or services that I believe will add value to my readers. Your support helps keep this blog running and allows me to continue providing you with quality content. Thank you for your support!

  • 11 Behaviors Of A Husband Who Truly Loves His Wife

    11 Behaviors Of A Husband Who Truly Loves His Wife

    Real love isn’t always loud or theatrical—it’s often revealed in the quiet, everyday choices someone makes. When it comes to a man who deeply cherishes his wife, his devotion shows up in subtle, consistent behaviors rather than grand declarations. These actions, often overlooked, are the true markers of a lasting and meaningful bond.

    Marriage experts like Dr. John Gottman, author of The Seven Principles for Making Marriage Work, emphasize that the small, daily moments of connection are what ultimately shape the health of a relationship. A husband who genuinely loves his wife will engage not just emotionally but practically—demonstrating his care through intentional choices, shared goals, and mutual respect. Love, after all, is not a passive feeling but an active commitment.

    This article explores 11 specific behaviors that distinguish a truly loving husband. These behaviors go beyond traditional romantic gestures and reflect a deeper level of emotional intelligence, partnership, and intentionality. Each one offers a window into what genuine love looks like in action—and why it creates the foundation for a lifelong partnership rooted in mutual care and admiration.

    1 – He tackles household tasks without being asked

    A husband who truly loves his wife doesn’t view household chores as “women’s work.” He understands that maintaining a home is a shared responsibility and steps in proactively, not waiting for instructions. This action signifies respect, equality, and attentiveness—core traits of a loving partner. Whether it’s doing the dishes, folding laundry, or prepping dinner, his involvement alleviates pressure and shows that he sees their domestic life as a partnership.

    Studies in family psychology indicate that shared domestic labor leads to higher relationship satisfaction, particularly for women. According to Dr. Joshua Coleman, a senior fellow at the Council on Contemporary Families, “Men who share household chores also build emotional intimacy with their partners.” For further reading, Fair Play by Eve Rodsky offers a modern approach to dividing domestic labor that supports relational harmony.

    2 – He values his wife’s independence

    A loving husband supports his wife’s autonomy—cheering her on in her pursuits, passions, and goals. He doesn’t view her success as competition but rather as a shared victory. This respect for her individuality reflects maturity and deep emotional security. He understands that a strong marriage is one where both individuals thrive, not just survive.

    Encouraging independence is a sign of a secure attachment style, according to psychologist Dr. Amir Levine in Attached: The New Science of Adult Attachment. A husband who truly values his wife’s independence fosters an environment where she feels free to grow and be herself without fear of resentment or control. Love in its healthiest form supports self-expression, not suppression.

    3 – He sees their future as a shared endeavor

    A husband in love doesn’t just live in the present—he actively includes his wife in his vision of the future. From financial planning to family decisions, he consults her and makes joint plans. This behavior communicates partnership and long-term commitment, making her feel secure and valued.

    Renowned relationship therapist Esther Perel writes in Mating in Captivity that enduring relationships are built when both partners feel like co-creators of a shared life. When a man treats his wife’s dreams, opinions, and hopes as integral to their shared future, he moves from being a companion to a true life partner.

    4 – He makes time to reconnect

    A man who loves deeply doesn’t let busy schedules rob the relationship of connection. He intentionally carves out time to be emotionally present—whether that means going for walks, sharing a meal without distractions, or simply checking in with genuine interest. Reconnection is a vital emotional tether in a long-term relationship.

    Psychologist Dr. Sue Johnson, founder of Emotionally Focused Therapy, emphasizes in Hold Me Tight that “love needs attention and intentional engagement.” Without reconnection, emotional distance can quietly grow. A devoted husband understands this and protects their emotional bond as a high priority.

    5 – He shares his feelings

    True emotional intimacy involves vulnerability, and a loving husband isn’t afraid to let his guard down. He talks about his fears, hopes, and emotions—inviting his wife into his internal world. This not only strengthens their bond but fosters trust and empathy.

    In The Power of Vulnerability, Brené Brown notes that “vulnerability is the birthplace of love, belonging, and connection.” By sharing his emotions openly, he creates a safe space where his wife feels emotionally seen and accepted—further anchoring the relationship in mutual understanding.

    6 – He cultivates an emotionally safe environment

    A man who truly loves his wife ensures that she feels emotionally secure. He avoids sarcasm, criticism, and dismissiveness, replacing them with encouragement, patience, and active support. His presence is a refuge, not a source of tension.

    Dr. Harriet Lerner, in her book The Dance of Connection, explains that emotional safety is a prerequisite for honest communication and long-term intimacy. When a woman knows she can express herself without fear of ridicule or withdrawal, it empowers her to show up fully in the relationship.

    7 – He’s consistent

    Love is not proven in a flash of passion but in the steady rhythm of consistency. A loving husband shows up—day after day—with reliability, integrity, and emotional steadiness. His wife knows she can count on him, which breeds trust and long-term emotional safety.

    This kind of dependability speaks volumes. As Dr. Scott Stanley writes in Fighting for Your Marriage, consistency in actions and words is a core predictor of relationship satisfaction. A man who acts consistently isn’t trying to impress—he’s trying to invest, and that distinction makes all the difference.

    8 – He cares about the little things

    Small gestures—bringing her favorite snack, remembering an inside joke, or checking in during a stressful day—are not trivial. They’re tokens of attentiveness and affection that reaffirm love in everyday life. A loving husband doesn’t overlook the minor details because he knows they accumulate to build deep emotional connection.

    In The Five Love Languages, Dr. Gary Chapman emphasizes how “little acts of service” and “words of affirmation” create a lasting emotional bond. When a husband notices and responds to the little things, he’s saying, “I see you,” in a hundred small ways that matter more than the grandest gestures.

    9 – He listens to her

    Listening—truly listening—is an act of love. A man who loves his wife doesn’t just hear her words; he seeks to understand her perspective. He puts down his phone, makes eye contact, and validates her feelings without rushing to fix or minimize them.

    Dr. Michael Nichols, in The Lost Art of Listening, points out that “being heard is so close to being loved that for the average person, they are almost indistinguishable.” By listening with presence and empathy, a husband communicates that his wife’s voice matters deeply.

    10 – He acknowledges mistakes without getting defensive

    A loving husband doesn’t let his ego block his growth. When he’s wrong, he owns it, apologizes, and works to do better—without making excuses or shifting blame. This humility is not weakness; it’s a strength rooted in love and maturity.

    According to Dr. Terrence Real, author of Us: Getting Past You and Me to Build a More Loving Relationship, defensiveness erodes intimacy while accountability repairs it. A man who can say “I was wrong” or “I hurt you and I want to make it right” shows emotional wisdom and genuine respect for his wife’s experience.

    11 – He reminds her how beautiful she is

    Compliments may seem small, but in a long-term relationship, they hold powerful emotional weight. A husband who truly loves his wife continues to affirm her beauty—not just physically, but in her character, intellect, and presence. These reminders nourish her self-esteem and reinforce his affection.

    In a society that often undermines women’s self-worth, such affirmations act as emotional nourishment. As philosopher Alain de Botton notes in The Course of Love, “Admiration is a key ingredient of love; we must feel that we are with someone we can admire.” A loving husband never stops reminding his wife of the beauty he sees in her, inside and out.

    Conclusion

    Love isn’t found in a single act—it’s built through a thousand small choices, repeated over time with care and intention. A husband who truly loves his wife shows it in the ways he supports, listens, shares, and grows alongside her. His behaviors are not performative; they are sincere reflections of a heart committed to partnership.

    These 11 behaviors offer a roadmap not just for romance, but for enduring connection. Rooted in emotional intelligence, mutual respect, and shared values, they reflect what real love looks like behind closed doors. For those seeking deeper insight into healthy relationships, books like The Seven Principles for Making Marriage Work, Hold Me Tight, and Mating in Captivity provide essential tools to cultivate lasting love.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

    Affiliate Disclosure: This blog may contain affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This comes at no additional cost to you. I only recommend products or services that I believe will add value to my readers. Your support helps keep this blog running and allows me to continue providing you with quality content. Thank you for your support!