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Morning Therapy

Yep, that’s right, therapy in the morning! Why would anyone want to do that you might be asking? Well, there are a number of reasons actually. The most practical reason for most of my clients is that they get a session before work. Clients have raved about the benefits of being able to work through issues in the morning so they can process them throughout the day and then have their evenings free.


The more scientific reason is that our minds have rested for hours and are refreshed and ready to take on the world in the morning. As the evening comes around our bodies naturally react to dusk in a way that we tend to ease down as the sun does. This means that by the end of the day you may be exhausted from work, running errands, dealing with the kids, and your mind and body are not as up for the challenge of dealing with emotional concerns. However, in the morning humans are fresh and able to tackle a full day of feelings, ideas, and actions.

And I know what you are thinking, what if I am not a morning person? Here is the thing about that, even if you need to bring in your cup of caffeine, which I totally encourage, your unconscious is still up and ready to process. You may feel a bit slow at first but once you start discussing things that are intensely important to you, the blood starts flowing and your brain is already geared up and ready to go. Hence, even if morning isn’t typically your most clear time of day your unconscious is still working on your behalf and ready to help you reach your goals. Plus, this frees your evenings to relax and enjoy yourself without the stress of some big therapy session to lose sleep over.

One more thing, I know that many people have sadness, fears, and tears during therapy. It can seem strange at first to come in and talk about such powerful issues in the morning. However, I can assure you getting things off your chest first thing really frees you up to deal with the rest of the day. You can process things over a period of time, you can move forward without the nagging doubts, and most of all you are receiving support, understanding, and guidance first thing before you even start the rest of your day.

The positives of morning therapy are tremendous … plus it is cheaper. So whatever you need, whether it’s being fresh in the morning, able to process throughout the day, having your evenings free, or getting a morning boost of emotional expression and acceptance, seeing me in the morning just makes sense.

©2008 JSJ Therapy. email: jsj@jsjtherapy.com Jasmine St. John, LMFT, WI #788-124

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Jasmine St. John MS, LMFT

Jasmine St. John MS, LMFT works in Madison, Wisconsin, focusing her counseling practice on individual concerns, couples, relationships, LGBTQIA issues, and alternative sexuality. When you are ready to say hi, feel free to contact me:


Jasmine St. John is a licensed Systems Therapist. After earning her Master’s of Science Degree, Jasmine spent numerous years working for various LGBTQIA and alt-sex friendly agencies. She currently has a private practice in Madison, Wisconsin where she sees clients from across the US using a sex-positive, strength-based approach.

Jasmine is a frequent conference speaker including: CARAS (2011), SHINE Empowerment Conference (2011) WAMFT (2011), Sins Leather (2011), Spank Fest (2010),Kink Fest (2008, 2009), Shibaricon (2009), Kinky Kollege (2008, 2009), GRUE (2008), Rape Crisis Annual Benefit (2006), Satryicon (2005, 2006,2007), Outreach Speakers Bureau (2005, 2006, 2007), and Sex Out Loud (2005).

Jasmine also regularly contributes her expertise to various media outlets. She has conducted interviews for WORT, Poly Weekly, Young/Kinky, Good Vibrations as well as various web publications. She has written articles for Sex Workers Magazine, Daily News and Skin Magazine. She is a member of the CARAS BDSM & Therapy Project and a writer for the CARAS newsletter Standard Deviations. Jasmine is a regular book reviewer for Contemporary Sexuality. She was most recently asked to be a contributor to the updated Encyclopedia of Human Sexuality.

Jasmine’s professional memberships include AAMFT, AASECT, CARAS, NCFS, Polyamory Leadership Network, Good Vibrations – Sex Educators Organization and the Greater Madison LGBT Chamber of Commerce.

©2008 JSJ Therapy. email: jsj@jsjtherapy.com Jasmine St. John, LMFT, WI #788-124

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Client Topics

• anxiety
• depression
• sense of self/ low self esteem
• stage of life struggles
• male specific concerns
• reaching specific goals
• correcting past negative patterns
• finding the right partner
• coping with Asperger Syndrome
• pre-marital
• relationship counseling
• marital counseling
• communication troubles
• dealing with a breakup/ divorce
• family concerns
• past abuse (emotional/physical/sexual)
• compulsive over eating/emotional eating
• weight lose surgery preparation
• coming out
• LGBT related issues/gender queer/gender fluid
•transgender/transexual transitioning emotional adjustment/mtf or ftm
• individual sexuality
• sexuality within relationships
• alternative sexuality acceptance
• sex workers
• polyamory/ non-monogamy/ poly families
• swinging/open relationships
• fetishes /BDSM/ kink


Anxiety can be an overwhelming sense that ideas, feelings and experiences are too much for you to handle. You might have racing thoughts, obsessive rituals, or even panic attacks. All of these symptoms and more are things that can be addressed and lessened through therapy. You can take your life back again and live much more peaceful life here in Madison.

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Depression can range from feeling sluggish, or experiencing physical pain, to dreading day to day. It is hard to want to do the things you once enjoyed when you seem to no longer be yourself. Things are just off somehow and you don’t have the energy or desire you once did. Depression is something that can be worked on with psychotherapy and changes can be made. You can feel again and have the strength to deal with feelings in a way that no longer seems as if it they are weighing you down.

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sense of self/self esteem

Self esteem can appear elusive at times. Your parents, friends, and society can tell you to be one way and maybe you feel otherwise. What if you don’t fit the mold? Or perhaps others are being critical of you and it’s causing you to doubt yourself. At your core you have a sense of self that is strong and able to guide you through life. With counseling in Madison, WI you can work to establish a stable being that knows how to make choices, feel confident, and reach your goals.

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stage of life transitions

Life is often challenging and to finding your place within it can feel daunting. You are at a certain age and you are supposed to go to college, have a good job, make a great living, start a family, and don’t forget the picket fence and dog. With all these expectations it can be a struggle to know how to manage it all. We are not always prepared for knowing exactly what the next step is for our lives. This is where seeing a therapist can help. You have the opportunity to bounce ideas off another person who not only accepts you as you are currently but wants to help you reach your goals.

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male specific concerns

Being male in Madison may give you a bit more leverage but overall our society still treats men with some outdated notions of “being a man”. The average person would lead us to think that men only want to talk about sports and go out for beers. And while there is nothing inherently wrong with this, the truth of the matter is that men are emotional and complex beings. Our culture may not provide many places for men to talk about their feelings, friendships, work situations, family lives, childhood, or even romance; however, therapy is one place that being a man means that you can be a full person not just a stereotype.

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correcting past negative patterns

Who we are is based on many things but how we were brought up often dramatically affects who we become. We often want to be the opposite of our parents or to emulate them. Either way if they were absent or omnipresent in your young life they influence you even today. This often shows up in the patterns of ourpersonal choices with work, friends, and most often romantic partners. If you see yourself stuck in a pattern that you want to get out of, then seeing a counselor in therapy can provide great insight into these issues. Having a therapist work with you from the outside to provide a fresh perspective on what you are doing on the inside will help you change your thinking which often leads to a change in pattern. Once you know better you do better.

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finding the right partner

Being single in a city like Madison, WI can be a pain when you want to be in a relationship and being in a bad relationship can be even worse then being on your own. Finding the right partner for you can be stressful because we are bombarded with ideas of what the “right” person should be. In psychotherapy you can discover the truest parts of yourself along with the core elements that you desire in a partner. Also if you tend keep finding relationships that are hurtful to you, counseling can help you break freak of those patterns by providing guidance into why you have made the relationship choices you have in the past and how to make better ones in the future.
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Asperger Syndrome

You have Asperger Syndrome (more commonly known in the community as Aspie) and almost no one knows what the heck that actually means. Wisconsin is a great place for helping those with Autism and Madison has many programs for children as well as adults dealing with the issues that come with it. However, Asperger Syndrome is different and for teens and adults it is rarely considered much more than “somewhat odd” in presentation among the general public. Yet for those that are Aspie it takes some getting used to in day to day life. A therapist can help you with how to handle being over stimulated with sense data, using stimming techniques to self soothe, basic language and communication skills that are often confusing, and most of all how to help others, including romantic partners, adjust to the specific needs that those with Asperger Syndrome.

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pre-marital counseling

So you think you are ready to get married? You have talked it over and taking the next step seems like the thing to do. But wait, what about all the details, what about paying for everything, what about having kids, making the romance last, making sure you are right for one another for real along with a thousand other questions about shared goals, expectations, and life living? Coming in to talk to a therapist about the reality of marriage can be very helpful for any couple that wants to last. Whether this is your first marriage, you have lived together for years, or this is your third time around the block, therapy can help you navigate the tricky roads ahead for you and your partner.

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marriage/relationship/communication counseling

Any long term relationship whether romantic, familial, friendship, or other can have problems. It is only natural over time that any two people who are in close contact are going to make each other a little bit nuts. It is how you deal with those concerns that keeps the relationship alive. Working with a therapist to dig into the parts of the couples relationship that keep you stuck, fighting, resentful, afraid, or stuck in patterns can make all the difference. Having a third party, as a couples counselor, to look at both sides as objectively as possible and to consider your “relationship” the client not just one or the other of you allows for change to occur. A marriage therapist understands that communication is key but how you two resolve differences and make up is also just as important for a stable life here in the Madison area. It is possible to not only remember the fondness you once had for one another but also to rekindle an intense connection.

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dealing with a breakup/divorce

When a relationship ends it hurts. There are no two ways about it. If you left the person or the person left you, your life is forever changed. It is hard at times to see past the pain of the current situation and how you handle all the daily tasks while dealing with the loss. However, talking to a psychotherapist can really help provide a path of clarity during this dark time. You have a place to vent, grieve, long, and heal from the situation in a way that is safe and helps you move forward.

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family concerns

There is a saying about how how your parents can push your buttons because they are the ones that installed them. This idea extends to just about all of our family members (whether by birth, adoption, or chosen). When you spend time with our families we somehow get stuck in a pattern that we just can’t seem to escape from. You are an adult but it seems that you are a child all over again and your folks are lecturing you. Or maybe your siblings are still trying to get attention and push you around. Whatever the situation basic family dynamics can make you want to pull your hair out. You love them but often you just can’t stand them. Seeing a therapist can help you put into perspective the patterns that you and your family create. Therapy can help empower you to make choices and help your voice be heard even during holidays, here in Madison or even out of state, when things seem most crazy! Counseling can teach you to communicate with your family in a new way that allows for less stress and strife.

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past /current abuse (emotional/physical/sexual)

Abuse is a subject that requires a delicate balance. If you have experienced someone taking advantage of you in any way without your permission there can be lasting effects. No matter what stage of understanding you are in about the abuse you experienced talking with a therapist in a safe environment can provide you with the strength you need to heal. You do not have to be a victim you are a survivor! The process is not easy but the results of having a secure sense of self to make choices that are healthy for you outweigh the hardship. Therapy can walk you through the process slowly and gently while encouraging you to overcome every step of the way.

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over eating/emotional eating

Madison is known for it’s amazing selection of restaurants, gourmet stores, and local foods. While this is a luxury we are happy to have sometimes eating becomes more than just giving your body the fuel it needs. It can often turn into stuffing your emotions down with each bite of food. This process often starts out as a coping mechanism, which was created to keep us safe from something. For many of us numbing out is what we do to not deal with emotions that feel too big or hard to handle. Over eating and emotional eating often go together as a way to create an illusion of control when things feel chaotic or even boring. Working with a non-judgmental therapist to look at your history, triggers, patterns, creation of the issue, and finding effective ways to monitor yourself can change your life for the better.

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weight loss surgery preparation and post operation

Most insurance providers in Madison, WI that will approve weight loss surgery (gastric bypass or lap band) do so with the provision that the person will work for six months to lose weight on their own before they are approved to move forward with the surgery. Also once approved as showing dedication to the process the person is asked to take a psychological exam. These factors can be extremely stressful to someone that is already dealing with the emotional and physical effects of their eating. It is in these times specifically that seeing a therapist in the Madison area that knows the local doctors for weight loss surgery preparation and post surgery are most important. Learning to change your psychology of emotional eating, dealing with the resentment of dieting, really feeling your feelings, and a host of other issues are worked through in therapy. Then even after surgery there are a million concerns about how you will look and feel, how friends and family will handle the change, and if you will be a totally different person or if the same patterns will present themselves again. Psychotherapy can help you through the whole process to make sure you are on the right track to move forward in a healthy lifestyle all with the encouragement and understanding that you can reach your goals.

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LGBT related issues/genderqueer/gender fluid

Being part of the non-majority can be difficult. You are labeled, criticized, cast out, and often made fun of simply for not conforming. Even in Madison where there is a strong LGBT community, the stress of living the perfect life, having the right partner, or fighting for rights can be exhausting. There is more to being lesbian,gay, bisexual, gender queer, gender fluid, asexual, or transgendered then just coming out. Those days are long gone. Now being under the LGBT umbrella encompasses a full life of expectations, goals, and relationships. Working with a psychotherapist accepts and understands these issues helps to provide you with and honest and real look at how to move through life’s challenges and joys while fully embracing yourself.

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transgender/transsexual/transitioning emotional adjustment/mtf or ftm

Gender identity is a complicated road to travel. Whether you feel like you should be a man/woman or always were a man/woman with differing body parts or not, the emotional confusion can be overwhelming. While Madison, WI does have many support groups for those that are interested in transitioning or already have, talking over the issues with a therapist is vastly important to the process. It can be scary to talk about these issues with someone but a counselor who is non-judgmental, honest, and real can work with you to find the answers to your questions. Concerns about male to female (mtf) or female to male (ftm) issues are vast and having a therapist to help navigate those issues is helpful. I can legally provide one of the required letters to support hormones or surgery. At your request, I will also be happy to speak with your other providers about how your therapeutic process is progressing. As your therapist, I will provide you with the emotional, psychological, and mental tools needed to deal with the process that is required to adjust to the person you have always felt you were all along.

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individual sexuality

How each one of us understands our own sexuality is crucial to our being. Whatever it is that turns us on is part of who we are and it is up to us if we are ashamed of or empowered by our sexuality. Finding your sense of sexuality is complex there are no black and white answers about what is sex in our mind. Whether you are struggling with accepting specific fantasies, your own sexual identity, the types of people that sexually interest you, or looking to explore sexual ideas in a non judgmental atmosphere then talking with a therapist is the right choice.

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sexuality within relationships

Sexual relationships are an entity unto themselves. How each person interacts with another is based on their own individual sexuality and that combination with the other person’s sexuality. Discussing sex, fantasies, and desires can be really sexy. Every one of us is afraid of being rejected and judged and having someone do so in regards to what we find sex is all the more fear inducing. This is a perfect place for a counselor to step in and help those involved talk about sexuality in a non-threatening way. Note: I am not a physician so I will not diagnosis health issues. As your sex therapist however, I can help you openly discuss concerns, excitements, and questions that you have about the role sex and sexuality plays within your relationship without fear of judgment.

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alternative sexuality acceptance

There are a number of sexual and gender identities to be had in Madison, but maybe you don’t know how to explore them, explain yours, or find acceptance with others. Sure you know about regular sex but you might have questions about more alternative explorations within the realm of sexuality. Counseling is a great place to talk about these sensitive topics without fear of judgment. You can ask your therapist any and all questions about sexuality and with an open environment of trust you can find the acceptance to explore or talk to others about your sexuality.

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sex workers

While Madison is a liberal place, it still can be hard to be part of the sex work industry and find acceptance. Many people do not understand that one can take pride in their career and it can be within the field of sexuality. If you are in pornography, the massage/escort business, exotic dancing, or work within any area of the sex industry then know that there is a therapist that understands how to help you manage the social, emotional, and personal pressures that come with the job. Not everything in your life is about what you do, however those within the sex industry often find it more challenging to feel accepted for their career choice. A therapist can provide confidential non-judgmental support, understanding, and strategies for achieving your goals in all areas of your life.

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polyamory/open relationships/ non-monogamy/ poly families/

We are lucky here in Madison, WI because there is a group of polyamorous people already established within the area. There are groups, clubs, get togethers, and the community is inviting. However, if you are brand new to the idea, want to talk to your current or potential partners about loving more than one person, come out to friends, the groups may be too much to start with. Also, if you already have a poly relationship dynamic set up dealing with the specifics of how personal matters work can be tricky. Yet talking with a therapist who is familiar with the issues of non-monogamy, sexuality, alternative forms of sexuality, jealousy, configurations, emotional struggles, new relationship energy, and acceptance of poly lifestyles can help you find your way more easily through multiple love choices.

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If you are not really interested in multiple romantic relationships but enjoy the sexual aspects of more than one partner then swinging is a choice that might be of interest to you. Madison has a strong swinging community however diving into it without fully understanding what you and or your partner want can be hazardous to the relationship. As will all sexual choices, alternative sexuality included, being open and honest with your partners about your desires is a must for solid primary relationships to form. You may be interested but unsure about the reality of swinging or not know how to talk to your partner about the possibility, these questions are totally normal. Still, even when partners agree on exploring sexually –individually or together– emotions run high. Having a therapist to talk about jealousy, fears, interests, and expectations is important for this type of relationship to work long term.

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BDSM/ fetish/kink

In the realm of alternative sexuality B.D.S.M. Is probably the most recognized. People may not know that the abbreviation is derived from the terms bondage, discipline, dominance and submission, sadism, and masochism. Overall people just think of someone being in control sexually and the other person being controlled (consensually of course). While there is still a taboo often associated with what is often called “non-vanilla-sex” , in actuality most people play with the concepts in the bedroom at some point in their sexual history. Many are interested in these ideas, have a D/s relationship, or are looking for something 24/7, including fetishes of all sorts and all flavors of kink and yet do not know where to start, how to talk about them, or where to meet others. Working with a sex therapist who is fully versed in the lingo, knowledgeable of the Madison WI kink-bdsm community, non judgmental, and understands the pros and cons of the “lifestyle” can greatly help you and your relationships find just the right balance.

The Art of Making an Apology

This was too good not to repost. Here in full with a few light edits.
by Tatu (via fetlife)


People are people and whenever they encounter one another,
occasionally they do something that perhaps injures. I’m not talking about physical injury, but words or actions that injure or alienate another. Someone says or does something that harms or offends.

Now one would think that this is basic preschool stuff that we should
have learned from our parents at home, but there are those who
obviously never learned “The Art of Making an Apology”. I say “Art”
because if not done so in a way that communicates and touches the soul
and somehow breathes a new and more positive energy; we will come away
feeling like we totally wasted our time with this person.  It is an art to listen and live beyond the pain.

Now I have to say I have heard a lot of “nambie pampie” excuses for an
apology in my years. Given I spent the 1st 20 or so years of my
professional career involved in relationship, marriage and family
counseling; and the last 15 expanding it into the legal services
business; trust me I think I have probably heard just about
everything; from dealing with the angry child or the rebellious
teenager, to the cheating spouse; and even interviewing the child
molester in jail for a case about to go to trial.

The online world has generated a minefield of potential relationship catastrophes due to the ease of not being in the actual presence of real human being, and the relative perceived anonymity of sitting behind a keyboard looking at an electronic screen. I mean like who’s gonna care, really? They’ll get over it, right?

What happens is that it is relatively easy for people shoot their
mouths off in an instant without engaging hardly any brain cells. It’s
sort of like the illustration of how there is only enough blood in a
man’s body to supply his brain . That’s why when a man gets that testosterone pumping his head drops, his brow lowers. Picture the Neanderthal here.

Same thing happens on line, especially for the males. They get that
testosterone pumping and they start typing. Before you know it they
are popping out all kinds of discourteous verbal abuse to the nearest
bystander or in some cases the object of their focused attacks. They
will puff their chest out and show the world how great they are by
attacking and putting down someone. Their tools are vile language,
ridicule, harassment, baiting comments and / or pointing out how
stupid you are for that typo and how you are just not “real” as they are.

They are people who have such a low self-esteem that they feel it
necessary to try to pull others down to their level in order to make
themselves feel as good as someone else, or they are egotistical
assholes bent on being heralded as superior to others, condemning you
to their holocaust of inferior beings.

Now with our western society having too few tools in the areas of
politeness, common courtesy, and respect; this means all hell can
break out in an instant in the online forum; or even in a local real
time community.

Sometimes however a real person steps forward and realizes they were having a bad day and see immediately that they need to make things right. Occasionally one comes to understand that they have a real problem with an issue and need to address it with counseling. He or she has left a path of destruction and chaos in their way. People have been hurt, and not always simply the person you directly abused in some way. Either way they know they need to rectify the situation and make amends.

The Honest Desire to Rectify the Situation

Before any reconciliation or healing can ever occur, one must come to
the realization that they truly did something wrong and desire to do
something to make things right.

Honesty with Self

The next thing I would say is for an apology to have the result one
truly hopes for, you must be absolutely honest about what it is you
did. To figure this out you must take some time to think about what
happened; perhaps put yourself in the other person’s shoes; see and
feel what it is you did to them. They are hurt, offended by what you
did, you need to find out and understand why?

In fact however you may come away at this point unable to fully grasp
why this person is so upset with you, or has withdrawn their
friendship and is acting in a very distant manner. You just know it’s
there, and you know something is not right. You may have a little
idea, but don’t assume. One of the best principles in life I have ever
discovered is “never assume”. Assuming anything at this point is not
what you want to do. Be transparent enough, that you
can honestly see what is. There could be some other issue at play that
you have not considered; be open.

Yet it is a positive thing to simply realize you messed up and you
need to make it right.

Communicate Openly and Honestly with the Person

So when you go to that person, it is vitally important to limit your
comments and simply listen.

Ask the person for a special time to talk. Face to face, eyeball to
eyeball is best, but in the online world that is not always possible.
If it is give them a call and ask to meet over coffee one day.

If you are close enough to share on the phone; that would be 2nd best.
I cannot stress enough the fact that you need to hear their voice; and
they need to hear yours.

So you might start off emailing this person and asking them if perhaps
you could call them and ask what would be a convenient time, that you
want to make things right.

Once you have come together what do you say?

I would suggest that you tell them that you have come to the
realization that what you did was wrong and if possible you want to
make it right.

Describe the situation that occurred simply and honestly.


If you start making excuses, your apology is worthless. You have to
truly take ownership for what you did. If you start trying to shift
blame in any manner whatsoever, it’s never going to be resolved. You
are just making a bigger ass out of yourself.

To shift blame is communicating, that you are not really sorry; you
just want it to all go away. You don’t want to suffer any
embarrassment for what you did.

So I recommend that you say something like this:

If you deceived someone, consider saying something like this:

“I lied to you the other day when I said (such and such); I know it is
wrong to deceive you. I won’t do it again. I am asking that you please
forgive me.”

Here are some other examples:

“What I did the other day, ridiculing you and calling you names, was not appropriate; what I did was not polite or courteous. I’m sorry.

For the person with anger of verbal abuse issue, perhaps you should
say something like this:

“I was very rude to you the other day when I said (such and such); I
was very wrong for saying what I said. It was rude and verbally
abusive. I’m going to see a counselor about dealing with my anger issues. ”


Next you need to listen. They may need to say some things you weren’t
expecting to hear. Don’t let it throw you. If your heart is honestly
in a place for reconciliation; your response should not be excuses,
but to include whatever in your apology.

You may need to ask:

“What do I need to do to make this right”? …and be willing to act accordingly.

Now, if you are the one who offended another, after you have made an honest apology, there is nothing you can do about this. It is up to the person who you offended to offer their forgiveness.

They may tell you to go take a hike. If that is the case and you have
done what you should have done in making an honest apology with no
excuses. It is no longer your problem, but theirs. If you however
attempted to cloak your apology with excuses or shifting the blame.
Then you deserve to be told to go take a hike.

In society when someone commits a crime, they are adjudicated guilty and they have to pay some price for their crime. It might be a fine or it might be time in jail.

When you harm someone in a human relationship, there can also
potentially be a price to pay. Alienation is probably what it will
come to. That person will not want to be around you and unless you are
a complete sociopath you will find it very uncomfortable being around

Understand that your victim does not have to forgive you. As we said earlier, if you come to them with a bunch of bullshit excuses, they will know you are not truly sorry. Excuses only communicate that you

are ego filled that you want to shift the blame and want the situation
to go away so you don’t have to suffer the true humiliation of an
honest introspective look within.

They could tell you to go take a hike, and sign you out of their lives
if they want to. You cannot control their response.

So when one truly forgives a debt, there is nothing else to pay. If
the offended party says they forgive you, but then dish out all kinds
of crap in revenge, they have not truly given forgiveness.


When one comes to you honestly asking for forgiveness, no excuses, no
justifications, no shifting the blame; and you grant them forgiveness;
that is the end of it.

So what happens if you don’t forgive them? One asks forgiveness, but the other says hell no! They live on in misery, month after month, year after year. Then one day the offended says “I have decided to forgive you. You know what the they will likely say? “Forgive me? I don’t need your forgiveness, you have put me through hell for the past 5 years.”

You know what, they are right. They are not in need of your
forgiveness anymore. They already did hard time.

It is true, however, that a relationship may be irreparably scarred.
It is possible to forgive, heal and for the relationship to continue and
grow and be okay. It is also possible that the harmed partner / spouse
may forgive you, but is not willing to move forward with the
relationship any more, or it may take some time and counseling until
they feel they can trust you again. This is honest reality.

A Public Apology

This is the part that is going to separate the truly sorry from the
pretenders, because it is going to involve humility before others.

If you involved others in your offensive act(s), then you need to make
that apology public. If you verbally abused someone, lied, ridiculed,
stirred up a rumor, anything in an online forum or in any public
manner, then you need to apologize not only to the person you directly
hurt, but post an apology to the group. The community needs to know
all is ok, so they can relax, breathe and know the negatives
have been removed.

So a public apology would go something like this:

“The other day I said (this and that) about Billy. What I
said was not true, and how I said it was rude and discourteous. That
was wrong of me. I personally apologized to Billy yesterday and he was
kind enough to offer his forgiveness for what I did; so I hope those
of you that witnessed my lack of courtesy will find it in
your hearts to forgive me as well.”

No excuses, no shifting the blame; just the facts and apologize.


I wish for more for our world. It begins one on one, honest communication, asking for and offering forgiveness; resolve in your heart to make things right.

A look into longing

What is longing? Well, to me it is about seeing a photo and wishing that I could spend the day with this dearest of friends.  It is her birthday after all, hence natural to want to be around her in person. Yet, she lives far away and I’m unable to celebrate with her.  The truth is… there is something deeper going on with my reactions.

I don’t just miss, I have a powerful visceral response to seeing her photos. I miss her so acutely at times it feels like my heart might just burst into a pieces. Sound dramatic? It is… because for me longing is a painful and sweet emotional expression of wanting something I can not have.

Longing gets it power by not relating to the present.  It is very often a reminder of something that has changed and a desire to have it returned. Or on the other side  it can be a forward projection of what you wish you could have in the future. However, it isn’t a here and now formation.

When we move into a place of longing for what we don’t have it takes up the available space to enjoy what we do! Hence, what this does is take us out of being part of the current experience. We are no longer living in the moment where the richness of experience is found but rather manufacturing an imitation of such.

This is not to say that having an emotional response is in any way negative, however allowing that emotional response to be coupled with negative thoughts about how your life is lacking, shifts the focus from who you are is in abundance now. So when you are pining away for someone or something that you want, take a breath and re-center. Shift your focus more towards how it is wonderful that you have experiences that are so powerful that they still resonate with you. This reframe allows you to bask in the here and now rather than taking you away from the very parts of life you want.

And to use this technique even within my own emotional framework and this blog post, I will say:

Happy Birthday and thank you for being in my life. I’m honored to have a connection with someone who brings me continued joy and inspiration!

See? Longing can become a reminder tool to focus on what living is all about.  It takes a bit of effort to shift into being present. It is worth it to be able to enjoy the current experience rather than separating from it. Give this approach a try. You are bound to be more presence.

Room for Anger

Last week was tough for a number of clients. I got to thinking about how great it would be if Madison had an Anger Room (a safe place to express anger in multiple forms).  Navigating angry feelings can be confusing and when you have abuse in your past it can be even more difficult to know what to do. A place like the Anger Room provides an outlet for learning about different expressions.

One might think that we all experience anger so what is complex about the process? Many of us suppress it for fear that we will act out in a way similar to the abuse or abuser we experienced. It is a scary thing when one has spent their life being a good, caring, gentle person who wants to stay away from conflict and angry feelings. It almost seems logical to become someone who is on the opposite side of rage. However, because anger is a universal signal that something isn’t right, problems occur if we ignore or push it away. People that experienced abuse didn’t feel that they could express themselves properly (for whatever reason) and were also taught that it was not okay to have the feelings of anger. Hence, in many ways their system is taught that it isn’t safe to have a response of anger, even when it is a healthy reaction.

Any time we pretend that our emotions don’t exist or don’t honor them, they float back up in unpredictable ways. And this very thing is often what a person is trying to avoid by suppressing the emotion in the first place.  So what is a person to do if they are scared or unfamiliar with how to feel anger and express it?

One of the first things is to begin to identity when you think you might be having anger. You begin to be aware of when you feel angry and where it is in your body. This allows for grounding and a signal that you are accessing the situation beyond just a momentary reaction. Once you have basic identification of what you consider to be angry feelings, you can look at what the anger is about… the person/situation that is currently happening or a trigger to how you were treated in the past.  Once these beginning steps are in place, you can look at how to express the anger in a healthy way*.

People hold anger in different ways and that means that what works for one may not work for another in providing some relief from the intensity of the emotion. Some people need a strong physical outlet, others need to write, many need to express the anger with the person (in a safe way) verbally, and others might need a more creative way to share these feelings.

Anger isn’t a bad thing, it is an emotional response to learn and teach you about your system.  What is harmful is when you don’t allow yourself to express emotions in a healthy way. Your angry feelings are telling you to listen to yourself and look at the situation  around you. This is a powerful tool for the ability to set boundaries, create a plan, and act in a healthy way.

*Please seek help from a therapist if you need assistance with this process.

JSJ Therapy presenting at CARAS conference

It’s almost time for alternative sex therapists and researchers to get together and talk about big ideas in the field.

All are welcome to attend the upcoming CARAS Conference in Chicago on May 24th.  I’ll be presenting with Awen Therapy on the topic entitled :

Using the D/s Dynamic to Reach Therapeutic Goals In and Out of Session

This is such an important group of individuals who are looking to bridge the gap between therapy-research-and-community. This is going to be a great conference, join us!

Personal House Rules

I think often we have unspoken rules about how we want to conduct our lives. It can be confusing for someone to automatically know that -you-should-take-your-shoes-off-when-you-come-inside-the-door.  Then when the person doesn’t quickly act in the way we are expecting, we are confronted with a choice. We  let the new person know the expectations directly or we sadly can  stay silent and be upset that they didn’t do it right.

This is the same thing that we do with the rules of self, we expect  that everyone will know how to we want to live our lives, what works and what doesn’t, how to treat us, what our boundaries are, and the very best way to show us love. This is mind reading  at its best. It is all so obvious to us.

I have a saying that I use with clients a lot “If it is obvious, then you need to say it out loud.” We are so accustomed to our own mind and beliefs that it seems a given, but if it is that ingrained within us that means it is pretty important. Hence, saying our ideas, expectations, and  boundaries out loud not only makes sense but also creates a much more open dynamic.

The approach of letting others know what your personal house are allows everyone to have a framework of interaction. You get to avoid a lot of the messy parts of stepping on each other’s toes.  Everyone decides if the structure is workable and provides an understanding of the boundaries. It sound so simple but that is exactly what we so often miss, stating that which seems like a default to our own system.

I really love the idea of putting your house rules out for everyone to see  (physically like photo above or state directly). Consider wearing your expectations with a badge of honor that you want others to know about from the start. Be proud of who you are and what you want from yourself and others!

The Beauty of Not Knowing

There seems to be a lot of pressure on knowing  in our culture.  One somehow has to have it all figured out and already 100% knowledgable about everything. This is so perplexing. Why would you want to have nothing left to learn? Wouldn’t it be terribly boring if you had nothing to challenge you, push you, or help you grow?

Sure there are instances where having as much knowledge as possible is best for a given situation. However, the general expectation that a person should know every word in the dictionary, have read every book already, or remember be up on every current detail, seems a bit much.

What is wrong with not knowing? What about the sheer pleasure of learning, exploring, or discovering something new? We love that scientists are curious and interested in creating that which has never conceived of previously, yet when it is the rest of us a negative slant appears.

Imagine  you are having a conversation and someone responds to something you say with, “Oh I haven’t heard about that. ” And then follows with various questions about the topic. Do you really consider someone who is interested in learning dumb, stupid, or foolish? The answer of course is … most likely you would enjoy that the person was eager to hear what you had to say and wanted to understand. Then why would you be so concerned if you did the same thing?

Most of us enjoy sharing information when asked and rarely negatively judge another for asking for more information.  The critical self talk actually strangles our ability to do the very thing we are hoping we are projecting (wanting to already know). How are you ever going to learn it if you claim you already know it all already?

You know what it is like when you can sense that someone is pretending to know what you are talking about when they obviously do not.  You wonder why they are pretending. You wonder why they are so afraid to ask or not know. It is in that moment that the  negative judgement of the person often arises. Again the very thing we often fear, happens only when we pretend to already know it all.

There is so much to be gained by asking questions, not knowing, and allowing others to teach you.  It can be a beautiful thing to share the connection of expanding your knowledge in the presence of another person. Be brave and admit to someone today that you don’t know and feel proud of yourself for doing so!

Fifty Shade Of Grey

By now you have probably heard of the book Fifty Shades of Grey. You know that BDSM romance novel a.k.a Twilight fan fiction a.k.a mommy porn? I figured you were probably aware of it, even if you haven’t read it yet. It has been on covers of magazines, TV shows, and of course all over the internet. Hence, people ask me, and ask me, and ask me, what I think about the book. Others seem very interested in my evaluation, so here it goes:

Fifty Shades of Grey by E L James is a book that needed to happen for this generation. I know this is really not what you want me to talk about… you really want to know what I think about the sex scenes. Do I think it is an abusive relationship? Do I find it believable?  Is this really what BDSM is like? Why would people be into this. Is it wrong if I was turned on by it? The list of questions (that no one ever seems to directly ask me but are always just right below the surface) goes on and on. Still, I gotta tell you… Fifty Shades of Grey matters because every so often a new work has to come along to push boundaries (yet again).

It is like we, as a society, kind of forget what intense sexuality can be like between people. Sure, it is there floating around in the back of our minds, but as a general concept; not something that one can identify with in fact or fiction.  Fifty Shades of Grey taps into that sweet spot of sexy romantic tension packaged in innocence and exploration. I think this is important and there are some other works that also can fall into this category including:  Lady Chatterley’s LoverThe Story of O, Forever, The Beauty Series, The Kushels Series, and The Marketplace.

So, time to dive into a few of the questions (mentioned above) that seem to be coming up for people about Fifty Shade of Grey:

  1. The sex scenes in Shades are to be expected for fiction of this kind.  Like most things, some people will think they are over-the-top, boring, not a turn on, or love the scenes and want to read more. This is pretty common for most people and this book will probably stir up some reaction in either direction for you.  This is a good thing! It gets you thinking about yourself and what you like and don’t. The dialogue of interests within the sexual realm is wonderful as an individual and with others.
  2. I don’t find the relationship between Ana & Christian abusive. Abuse is NOT consent. Those involved in a power dynamic relationship at any and all times are able to have boundaries, say no when they are crossed, and have those boundaries respected by the other person. Abuse does not involve consent.  Many people find role-playing in the bedroom or outside as a way to express themselves. Consenting adults choosing to live in a way that makes them happy and healthy is a positive for any relationship.
  3. The relationship isn’t really supposed to be believable, right? I mean it is fiction. It hits all the parts of our brain with archetypes and such. He is a bazillionaire and she is the innocent girl. It is a trope but that is okay, we want stories like this. They help take us away from the mundane parts of our lives, like doing laundry, and instead we can think about how it would be to live another’s life. The writing style fits for the Twilight 18-and-over fans. It strikes perfectly for what those readers are after. I don’t think that fan base is looking for reality in every detail, as fantasy is a creative outlet for many and taking pleasure in reading is beneficial on many levels for the mind and body.
  4.  Maybe what people are really asking is does this book represent what BDSM/power dynamics relationships are like?  Well–yes and no. It is fiction after all, people tend to use very different words and pacing for their real life interactions with one another.  Yet, Shades does capture a sense of the emotions that can range within any relationship. The elements of  “rough sex” and how the couple interacts with a more dominant and submissive approach could be what some BDSM relationships look like. I caution anyone within these relationships or looking to get into them, to not make a novel the end-all-be-all answer of sexual expression. I have heard many-a-story from people who read something about power dynamics and they thought it was the only way to express their sexuality. They felt bad about themselves and didn’t relate to others because they were certain they had some feelings about wanting to experiment but not the way it was in books. Hence, they missed out on years of exploration and only later came to realize when talking with others that they were not alone.
    A book is one moment in time, those relationships, those characters, their expression, and that story. So while many elements of the power dynamic relationship can be considered part of what people “do in BDSM” it isn’t the only version of such.  If you like certain sex scenes in the book but not others, do not worry, you are normal. We all have preferences!
  5. People are into all sorts of things and a dominance or submissive relationship dynamic is just one of many. The bigger question of why it turns you on or why it doesn’t is something to look at more closely. You are welcome to find the sex scenes something that you like or dislike, but remember that judging others harshly for something that interests them feels bad. You remember what it feels like when others think of you negatively for something you enjoy. People are made in many different ways and if everyone is adult,  of sound mind, consenting, and enjoy themselves then being into BDSM or even just liking the sex scenes in Shades is positive.
  6. This is part that it moves from being fiction to reality. What does it mean and what do you do if you liked the sex scenes? Well, in some ways it means that you just liked reading the book, in other ways it could mean that you want to explore these are any version of power dynamics. It doesn’t mean you are crazy, sick, or a bad person. It could mean that you like the fantasy and you want to read more. It might mean that you are turned on by the characters and not so much the sex scenes per say. Maybe it means that you want to read other books and or learn more about the topic in other forms. It also could mean that you want to possibly look into exploring elements with yourself or someone else. It all depends on you and your comfort level.It doesn’t mean you have to go out and find a partner to dominant or submit to right away. Nor does it mean that you have to lock yourself away for fear that you will hurt someone or let someone else hurt you. It just means the book stirred up thoughts and feelings within you and that it is a good thing to look at what they mean for you.

Many books of an erotic nature, along with Shades, have all had their detractors and supporters. People enjoy being titillated and challenged with fiction. It is a safe way for us to explore all kinds of ideas and even fantasies. The real problem starts if you judge yourself negatively for having these thoughts and feelings.

Remember that if you have questions or concerns, please do contact a sex-positive therapist to help you.

Learning how to accept yourself and your expression is one of the most positive things you can do to help yourself.


A client relayed a story of integration to me the other day:

One second she going about her day, the very next she was putting her cut finger under the water faucet. She felt the pain right away… but that wasn’t the part that got her. She was able to patch herself up quickly enough, however the negative thoughts  that followed were not as easily addressed.

Thought after  thoughts about her foolishness, distract-ability, and self-worth came tumbling through. From a mistake, the mindset was immediately about every inadequacy she had as a person. How is this even possible? It was an accident! These things happen. You live long enough, you run the numbers, and things are bound to occur.

She was caught in a very common negative thought pattern, where one small thing derails you and you end up feeling terrible about something small.  Here is the rest of her story about how she is working on changing that:

She stopped herself and remembered that she didn’t have to chase down every emotion or thought. She realized in the moment that the self-talk she was so willingly participating in was not something that was actually doing any good.  She took a deep breath and a few more for good measure. She felt her body center and came back to a more balanced state of mind. She had a choice… she could continue down this path of negativity or she could do something differently.

Notice that she didn’t have any expectation that she needed to feel or even think differently. She instead focused on what she could control right then and there. She stopped the autopilot of negativity, made the conscious choice not to attack herself further, and then went outside and took in the beauty of the clouds.

She still had that lingering feeling that somehow this represented all her worth (or lack there of). However, she also knew that logically this was not the case. Who she is as a person (her values, passions, and actions) is not based on a cut finger. It really makes no sense at all, however that is how old negative thought patterns work.  They just no longer fit in to what is going on within your life.

The client would like to say that she won’t have these feelings ever again, however that isn’t very realistic, and she knows it. Instead, she looks forward catching these negative thoughts faster, shift them more fully, and work to no longer have this pattern as her default when accidents happen.

The way it works is when you know better (the hurt finger is not a reflection of self-worth), you do better (stop the negative self-talk and do something centering/positive), you feel better (emotional responses will align more fully with the situation).  It isn’t easy to stop yourself and make the choice to do it differently, when in the moment you get little reward. You just want to not feel that way, but integration rarely hops-to in the way we want.  It takes work to change the patterns that are so well-worn. The payoff however is great and the effort is worth it!

You don’t have to be trapped in the same mind-set. Mistakes will happen it is about how to grow from the experience that makes all the difference.

UW – Whitewater Counseling Program Welcomes JSJ Therapy

University of Wisconsin -White Water Counseling program hosts JSJ Therapy and Awen Therapy in the class room.  Dr. Cindy Anderton, the rest of her department along with her students are interested in learning about Alternative Sexuality and how to work with these kinds of clients and topics.

We are thrilled to be guest lecturers this semester! The importance of providing information, insight, and inspiration to other potential therapists is crucial. I deeply believe in providing a safe knowledgable place for clients to discuss their thoughts, feelings, and relationships that have a basis within alternative sexual expression. I am eager and continue to help other therapists starting out or in the field to navigate the complexity of LGBTQIA, power dynamics, kink, bdsm, non-monogamy, and sacred sexuality .

The lecture we will be providing is on what Alternative Sexuality is, how to talk about these topics, knowing your boundaries, where to find information and support, and how to help these clients move forward in their lives in the most strength-based-sex-positive way. This is another step forward in my work with CARAS to help develop an alt-sex curriculum for Counseling Psyche Sex Therapy Classes.

If you happen to be on the UW-Whitewater campus today you are welcome to join us from 1-4pm. We look forward to continually working with the Whitewater Counseling Dept in the future.

Nature + Nurture + Choice

In therapy, there is a lot of talk about being a good or bad person. Intellectually, we know that such shallow judgement calls do not apply to a majority of us. We are intricate and complicated in our conscious and unconscious drives.  Our understanding of morality often feels internally objective and externally subjective. Scientific research continues to mirror the findings that reality shows us daily.

We can also be contradictory in what we believe for ourselves versus what we believe others should do. Yet, we still come back to an extreme dichotomy of expectation for good and bad. There is very little middle ground when we are proclaiming our ethics. However, when we begin to push upon these stark concepts in therapy, quickly it is discovered that what is really going on is a messy generalization of thoughts, feelings, and actions. This is normal for humans in current society.  We take all the data and crunch it down into bite size pieces so we can actually live rather than be immobilized.

Still, I hear over and over again about the guilt, shame, fear, and tremendous hardship that person has placed upon themselves. True, many of these personal scripts are based on experiences that were extremely unpleasant. The brain wants to flag things that don’t fit into a generic mold and the exceptions become the highlight reel in our brain as the rules to live by. Again, this is normal so that we can determine things with the whole flight or fight. Let us not forget that choice plays a large role in forming us as well. That pesky little thing that allows us to move and shift depending on our own needs and desires.

Everything becomes so confusing when we measure who we are based on any one of these factors alone. Look, I’ll say this directly– researchers don’t fully understand what makes us who we are. Understanding humanity is in its earliest form. Basically we have no idea really what it going on in detail. However, we do have a crudely drawn sketch. This vague look at the hows and whys we do what we do is enough to push each one of us into contemplating some serious questions about ourselves.

A wonderful example of this is based on a documentary I just recently watched  about Good and Evil.  Without giving it all away, as truly it is fascinating. We might have a genes, background, and even tendencies towards things that make things hard on us. It is still each one of us as individuals that can make the choice to live differently.  A person can be predisposed, have terrible experiences, and yet still make choices that will put them on a path towards positive growth. If one really must focus on a singular idea, that will make the largest impact, it is personal choice.  What we tell ourselves on a daily basis and the actions we take matter in how we create the relationships around us. Nature and nurture both matter and even beyond those factors, for the majority of us, we can choose to live a healthier stronger life.  The choice is really up to you.