1. No Contact with the Other Person (OP). Under no circumstance should you in any way have any contact with the Other Person!! Delete them from your contacts and then delete the means by which you stayed in touch, and if that means the inconvenience of changing your cell phone number then so be it. Endure the consequence of choosing to use that device to compromise your marriage! For me, I had been in touch via a secret email account , via a second FB account, via a game, and via the game’s forum…so I deleted the secret email altogether, deleted the second FB account and then stayed off FB altogether, removed the shortcuts for the game, deleted the game, and removed the bookmarks for the forum. The point here is not to think “What’s the bare minimum I need to do here in order to appear like I’m removing all contact while keeping one last way of contact open?” but rather to REALLY HONESTLY DO IT. Cut that person out of your life. Go over and above to remove not just the ways you did contact, but ways you could be tempted to contact.
Final thought: often people use their cell phone to either text with or call the OP, and it’s not enough to “remove them from the contact list.” It is much more thorough to get a new phone number. Now you may be tempted to think: “But all my work contacts have that number and it would be so inconvenient….” but you know what that shows? You are thinking of yourself and making YOUR life easy and “to heck with my spouse!” You are a grown up and you chose to be unfaithful, so it is reasonable for you to now endure a little inconvenience in order to go all out in ending contact. You may others endure pain for you–now it’s your turn, and it’s fair.
2. Transparency. This one will be difficult and scary, I guarantee! Being transparent is not just being honest, but rather being “see through.” Right now you have been hiding behind masks of “who you are” “what you think” and “what you feel”…holding up a false facade for your spouse to think you are who you are not. My guess is that you felt things that hurt and you were afraid to say them out loud or you felt unheard. My guess is that you thought things that were were ugly and things you knew would hurt your spouse so you didn’t want to share them…maybe avoiding the trouble you’d get into if you said “the truth.” My guess is that you want people to see you as “a fine, upstanding pillar of the community” and speak highly of you…when you are not ACTING like a fine, upstanding pillar of the community with high morals and character! Soooo…..you lied. And the lies caught up to you! NOW in order to save your marriage you are going to have to go against what you’ve gotten used to, and not only “tell the truth” but also open up about WHO you are, what you honestly FEEL, and what you truly THINK.
To me there were two parts to this transparency thing. First, I had hidden my computer, my secret email, my second FB, etc. from my Dear Hubby, so Part One was relatively easy–I let him in. I realized that a GIGANTIC part of my issue was that I had shut him out of my life and myself by excluding him. So Part One was to actively INCLUDE him in every single thing I did all day long. The easy stuff was letting him see my computer, letting him have my passwords, not locking things down and hiding them from him, letting him see my secret stuff, and letting him see me delete it all. We deleted everything TOGETHER so that it was like a ritual of ending the old/beginning the new. As I said, this was the easier part for me!
Part Two was to actively practice letting him see the True Me…with all my warts and everything… and then see if he really loved me! If I had a thought that was not so lovely, but it was true–I shared it. If I had a feeling that was painful, I didn’t bury it but instead I shared it. And sometimes my thoughts and feelings were “not all that great” and I let him see it! Now, did I come right out and say everything unedited? No. I realize that sometimes, in the heat of the moment my head “sees red” and I think swear words, and repeating that wouldn’t be productive–but what I WOULD do is let him know I was angry…REALLY angry…and that in order to be respectful to him I needed some time to settle down before I could discuss it. So share the truth (anger) but in a way that is still respectful.
3. Commit to actually DOING the work, not talking about it. Lots of people miss this one. They talk about “going to a counselor” and they talk about “doing whatever it takes to save our marriage” but then when it comes down to facing themselves in counseling or facing their fears or facing what they’ve truly done…it’s too much and they avoid, run, hide, flee. So right now, purpose in your heart that you KNOW you are going to have to look at YOU and ways YOU perceive things and ways YOU cope with things, and it’s going to be hard and scary…but you are going to DO it. When your counselor says “Write this journal or list”…you do it. When you come up to something that is hard or scary or painful, rather than avoiding it, make a promise in your heart to not run away. Rather than falling into your old pattern (which got you in this mess in the first place), remember and try the NEW pattern.
Final thought: There is no “say”…only do. Do not tell your spouse a bunch of promises about committing or doing anything blahblahblah. Your spouse does not believe you right now, AND by your actions you’ve already demonstrated that your commitment means nothing. So instead of telling them, just let your actions show them. Seriously, do not promise. Just DO IT.
4. Gather evidence of love to get through withdrawal. When you have an affair, it’s very similar to being an addict, because what you are addicted to is the “high” good feeling of someone thinking you’re wonderful. There actually is brain chemistry that goes off when you’re “in love” (infatuated) and thus, once you feel that rush of good feeling, you want more of it and the affair continues. When you end your affair and return to your spouse, to you it is going to feel like you are losing the “good feelings” high from OP, and turning to the person who made you feel bad in the first place (NOTE: I’m not saying that is the truth–just “how it feels.”) To you, it will feel like a huge LOSS because you are losing that person who thought you were great–the person who gave you that ‘infatuation high’ feeling!
So once you initiate No Contact, there is going to be a period of what I call “withdrawal.” Again, it is an analogy and not exactly like addiction withdrawal, but it is somewhat similar enough that it helps people understand. When you were in contact, the contact was “the drug”…so when you remove “the drug” you go into withdrawal: namely, the first couple days every few minutes you think about the OP, you think of excuses to contact them, you crave that contact, you NEED that contact! Gradually it begins to feel more desperate, and to some degree just like cold turkey, you just have to get through this. I did two things: 1) I told myself to wait 15 minutes “I will put this off for 15 minutes and check how I feel in 15 minutes.” Then in 15 min. I put it off again for 15 min. all through the day. The next day I put it off half an hour, then an hour, and so on and so on. 2) I gathered reminders of love, so that when I was craving something positive, something that loving, something that shows caring about me, I looked at my Dear Hubbies old love letters, an old card from him, a drawing he made, songs he wrote, etc. If I need the positive “high” of love, I went to my DEAR HUBBY to get it…no one else.
5. Spend “fun” time with your spouse. Right now, when your spouse thinks of “you” s/he associates you with painful emotions and hurtful thoughts. YOU=Pain, to your spouse. Often times, people get so focused on saving their marriage, and working to fix it, that all they do is the deep, long, intense talks and the tears…and they forget to be the kind of person their spouse would want to be with. So that association of YOU=Pain is enforced (because you=deep, long intense talks, navel gazing, and tears). It is REALLY important right now to begin to look at yourself and think: “If I were in my spouse’s shoes, would I date me right now?” and if the answer is no, then start to become the person they would date again. I’m not talking about “Go buy roses” –I mean being the kind of person with whom they would associate good or happy times! Be the sort of person who is interesting. At some point, you had things in common that you both enjoyed or that you shared together: music, sports, hobbies…something. So rather than being “a downer” who always talks about hurtful stuff all the time…on the occasion, take the pressure off, tell your spouse you just want to be best friends right now who really care about each other, view your spouse as your very best friend to whom you tell everything, and once-in-a-while, take them to something fun. Go to a concert, not as their date, but someone who is interested in a band they also love, and share the fun of hearing a band you both like. Begin to change to YOU=Positive. You=listen without judgement. You=share fun times. You=good feelings. Get it?
6. Be accountable to someone. This reconciling is HARD, so don’t think to yourself, “Oh I got this. I can do this by myself.” Find someone who is a GUY who can be your mentor. Find someone who will know when you are lying and sneaking around and who will call you on it!
7. End Love Extinguishers. Okay I view the love in a marriage like a campfire. There is stuff you can do to the love that builds the fire (that’s a love kindler) and there’s stuff you can do that puts out the fire (that’s a love extinguisher). We all do both, but lots of times what happens is we get so caught up in life, work and bills that we don’t realize we pretty much love extinguish ALL DAY LONG… and we’ve kind of dropped the love kindlers. Now most counselors will tell you to “date your spouse again” and whatnot, and that almost never works, but here’s why! You take your spouse out to dinner (love kindler to them) but then you complain about the bill and make a scene to get a free dessert (extinguisher to them). YOU think you should “get credit” for the dinner, but the dinner was a positive and a negative to the flame of love, and nothing built up! So it feels like spinning your wheels (because you are)!! In reality you don’t need to start dating your spouse–you need to stop the love extinguishers!
So if you really, really want to start working on building love, look at your own self. What harmful spirits do you have inside you that are putting out the blaze of love in your marriage? Are you a scorekeeper? A faultfinder? Disrespectful to your spouse? Withholding? No tender touches that don’t lead to sex? Unstable employment? Hidden debt? Don’t help with the house or kids? Discourteous? Give them the silent treatment? Angry explosions? Attack dog…attacking your spouse? Passive-aggressive?
Don’t think “Yeah, but s/he….” or “Those describe my spouse!” because what we are doing here today is to look at YOURSELF–HONESTLY. If you can say to yourself, just privately, “Yes, I do that” then pick that one and work on that one. If you are a scorekeeper, how can you learn to stop keeping score and give of yourself, your time, and your everything freely without expecting a reward for what you did? If you have had unstable employment, how can you demonstrate with your actions that you want your spouse to feel safe financially like they aren’t going to have to scramble to pay rent right before eviction? Again, this is not the time to make promises…just pick a couple of those typical love extinguishers and work on them, and let your actions speak for themselves.
8. Re-start Love Kindlers. After you’ve worked on becoming the person you want to be, after you’ve done the work and made changes, after you’ve stopped some of the bad habits that have inadvertently been destroying your marriage–THEN if your spouse is willing, you can re-start love kindlers. These are the things that people do to show love through their actions, and this is probably easier for people to do than the love extinguishers and that’s why they start here! However, think about this: at one point you and your spouse got along well enough that you two wanted to get married. You had some similar interests, enjoyed each other’s company, couldn’t wait to be together, couldn’t wait to talk, and did all kinds of goofy things to help love grow. Well…that means you already have a foundation to rebuild on! Think back to the days when you were dating, and become the person who attracted them again. They liked you! So there is hope….
In conclusion, I want to remind you that you committed adultery. Say it: ADULTERY. Your spouse would be 100% within their moral rights to walk away and never give you another chance. Some people are not able to get over infidelity and it is a deal-breaker for them. Period. And here’s the super important part: THEY are not the one who broke the marriage–YOU ARE because they were faithful and you went outside the marriage! If your spouse chooses to walk away, they are walking away from the rubble of the marriage that was, because you nuked it. If your spouse does give you any sort of chance, you have GOT TO think of it not as something they owe you or as a second chance you expect, but as A GIFT. Priceless and Precious.
You can choose to change whether your spouse continues the marriage or not, and I personally suggest that you do change. And here’s how we can tell if the change is “real”–we would see you doing 180 degrees the opposite of what you used to be doing, and more importantly, we would see you taking the time for your life to demonstrate, through your behavior and actions, that you are DIFFERENT! The thief doesn’t only stop robbing-they do actions that help others! The liar doesn’t only stop lying–they start telling the truth. The adulterer doesn’t only stop the affair–they start acting in a way that protects their marriage and spouse FROM YOUR OWN WEAKNESSES.
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