The Human Intimacy Podcast

Learning to Regulate Difficult Emotions: A Key to Thriving Relationships (Episode #59)

🎙️Learning to Regulate Difficult Emotions:
A Key to Thriving Relationships
 In this powerful post-conference episode of The Human Intimacy Podcast, Dr. Kevin Skinner and MaryAnn Michaelis explore one of the most essential skills for emotional and relational well-being: affect regulation. Building on their recent discussion about resentment, this episode dives deeper into what happens when emotions become intense and overwhelming—and how we can respond skillfully, both individually and in our relationships.
Dr. Skinner and MaryAnn reflect on the lasting impact of the Human Intimacy Conference and shift into a grounded, thoughtful discussion about what causes emotional dysregulation, how our childhood experiences shape our emotional responses, and how to build the capacity to sit with and soothe difficult emotions. They emphasize the importance of self-attunement—the ability to recognize and regulate your own emotional state—and co-regulation, the process of calming and connecting with another human being.
MaryAnn shares insight from her background in music to explain how attunement works in relationships, and Dr. Skinner brings in science-based practices, including coherent breathing, attachment theory, and trauma-informed care. Together, they offer clear, compassionate steps for how to become more emotionally resilient, attuned, and connected.
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📚 Key Concepts & Resources Discussed:
1. Affect Regulation Theory     - Based on Daniel Hill’s book *Affect Regulation Theory   - Regulated emotions = greater flexibility, calm, and relational effectiveness
2. Childhood Conditioning and Emotional Roles     - What we learned about emotions growing up shapes how we respond now     - Many people learned to hide or suppress emotions to stay safe
3. Self-Awareness & Attunement     - Learn to identify dominant emotions through reflection and body awareness     - Use tools like the Feelings Wheel and body scans to build emotional vocabulary
4. Co-Regulation in Relationships     - Eye contact, tone of voice, and presence all help regulate others     - Safe relationships can powerfully soothe emotional distress
5. HeartMath & Coherent Breathing     - Monitoring and lowering heart rate through intentional breathwork     - Self-regulation begins with learning to calm the nervous system
6. Physical Health & Emotional Resilience    - Sleep, nutrition, and exercise are foundational for affect regulation     - Emotional regulation improves when we care for the body
7. Dr. Bessel van der Kolk – The Body Keeps the Score     - Emphasizes group-based healing through music, dance, and movement
8. ADHD & Adaptation     - Recognizing unique regulation needs, such as background sound or movement
9. Mindfulness & the Brain     - Richard Davidson’s research on the neurological benefits of meditation     - Emotional presence strengthens with consistent mindfulness practice
10. Emotional Tolerance & Resiliency      - Being able to sit with and name difficult emotions reduces reactivity      - “You name it to tame it” – labeling emotions builds tolerance
11. Reframing Survival Skills      - Many coping strategies (like music, creativity, nature) are regulation tools      - Recognizing what already works and building on those strengths
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💡 Takeaway Message:  Emotional regulation is not an inherited trait—it’s a learned skill. Whether you’re trying to manage your own inner world or support someone you love, learning how to identify, tolerate, and soothe difficult emotions is foundational for well-being. With awareness, intention, and support, we can all build these skills—and offer the gift of calm and connection in our most important relationships.

Overcoming Resentment: A Barrier to Connection and Healing (Episode #58)

Overcoming Resentment:
A Barrier to Connection and Healing  
In this episode of the Human Intimacy Podcast, hosts Dr. Kevin Skinner and MaryAnn Michaelis dive into the profound impact of resentment in relationships, particularly in the context of betrayal, trust, and healing. They explore how resentment stems from unmet expectations, unresolved hurts, and past wounds, and how it influences behavior and intimacy. Dr. Skinner and MaryAnn discuss the importance of self-reflection, emotional regulation, and honest communication in addressing resentment constructively. They also emphasize the role of attachment wounds in triggering resentment and how awareness of these wounds can help individuals process their emotions more effectively.  
The episode concludes with practical steps for recognizing and working through resentment, including self-reflection exercises, journaling, body awareness techniques, and healthy communication strategies. The hosts also announce a special discount for accessing the Human Intimacy Conference recordings, providing an opportunity to learn from top experts in the field.  
Key Resources Discussed:  1. 12-Step Support Groups (Step 10) – A daily practice for recognizing and addressing fear, anger, disappointment, and resentment.  2. Self-Reflection Questions for Processing Resentment:    - Do I find myself feeling angry, upset, or irritated toward someone?     - What specific event or experience triggered this resentment?     - What belief or core wound is attached to this resentment?     - Have I felt this way before in past relationships or childhood?     - How can I communicate my feelings in a way that fosters healing rather than blame?  3. EMDR Emotional Float-Back Technique – A guided method to trace current emotional reactions to earlier life experiences, identifying core wounds.  4. Dr. Sue Johnson's Attachment Theory – Understanding how unmet attachment needs create resentment and relational disconnection.  5. Pia Mellody’s Work on Trauma & Codependency – Exploring how resentment can keep individuals stuck in a victim mindset and how to shift to an empowered stance.  6. Healthy Communication Strategies – Differentiating between blame-driven resentment and honest, healing dialogue to create deeper understanding and emotional safety.  8. Human Intimacy Conference Recordings —Access to expert-led sessions on intimacy, betrayal healing, and relational repair, available at humanintimacy.com with the discount code: HIConference50 for 50% off—Available April 1st, 2025
This episode provides valuable insights and actionable tools to help listeners acknowledge, process, and communicate their resentment in a way that fosters growth and deeper intimacy.

Parenting Through Betrayal: Helping Children When You’re in Chaos (Episode #57)

Parenting Through Betrayal:
Helping Children When You’re in Chaos  
In this episode of the Human Intimacy Podcast, Dr. Kevin Skinner and MaryAnn Michaelis discuss one of the most challenging aspects of betrayal—parenting while navigating your own trauma. When betrayal shakes a relationship, children often experience the ripple effects, sometimes without fully understanding what’s happening. The conversation explores the deep shame that both betrayed and betraying parents often feel, the impact of unspoken emotional tension on children, and the long-term effects of parental betrayal on a child’s development.  
Dr. Skinner shares personal experiences and insights on how betrayal influences family systems, emphasizing the importance of open, age-appropriate communication with children. MaryAnn highlights key strategies for disclosing difficult truths while prioritizing a child’s emotional well-being. The episode also offers guidance on avoiding parentification, navigating parental shame, and maintaining connection despite emotional overwhelm.  
The conversation underscores the importance of not only individual healing but also addressing the broader family system to foster resilience and long-term healing.  
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Recommended Resources  
Books & Articles:1. Mending a Shattered Heart – Edited by Stefanie Carnes, PhD     A guide for partners navigating betrayal trauma, with a chapter on how and what to disclose to children. 
2. The Power of Attachment – Diane Poole Heller, PhD     Explores attachment trauma and how showing up even 30% of the time can foster secure connections. 
3. The Body Keeps the Score – Bessel van der Kolk, MD     Insights on how trauma is stored in the body and its impact on emotional regulation.  
4. Treating Trauma from Sexual Betrayal – Dr. Kevin Skinner     A deep dive into betrayal trauma and strategies for healing.  
Practical Tools for Parents:  
EMDR Therapy –     Consider finding an EMDR therapist to help process trauma and unspoken memories that may impact parenting.*  
Family Dialogue Guidelines:   - Keep disclosures age-appropriate.     - Avoid using children as emotional supports.     - Validate their feelings and reassure them that they are loved.     - Offer ongoing opportunities for discussion, rather than one-time conversations.  
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Special Offer  
Human Intimacy Conference – March 14-15, 2025  Listeners can register with the coupon code Podcast50 for 50% off and receive a free Human Intimacy course of their choice. 
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This episode is a must-listen for parents navigating betrayal trauma, offering compassionate guidance on maintaining connection with children while processing personal pain.

Finding the Right Support: How to Get Help After Betrayal and Addiction (Episode #56)

Finding the Right Support:
How to Get Help After Betrayal and Addiction 
  In this episode of the Human Intimacy Podcast, Dr. Kevin Skinner and MaryAnn Michaelis discuss the crucial topic of seeking help after experiencing sexual betrayal, addiction, or trauma. They explore the different types of support available—family, friends, support groups, sponsors, therapy, and coaching—highlighting the importance of finding the right kind of help for each individual’s healing journey.  
Dr. Skinner shares research on the effectiveness of various support systems, emphasizing that meaningful support significantly improves recovery outcomes. MaryAnn adds insights on the power of connection in healing and why structured support, such as therapy and specialized groups, can be more effective than informal conversations with friends and family. They also discuss the growing role of coaching and the key differences between coaching and therapy, cautioning listeners to seek professional support for trauma-related issues.  
Additionally, they introduce the upcoming Human Intimacy Conference, featuring over 20 experts with a collective 400 years of experience in helping individuals and couples heal from betrayal and relationship challenges. The episode concludes with an invitation to explore available resources, including Dr. Skinner’s online support groups, courses, and the Human Intimacy Conference.  
Resources Mentioned:  
1. Support Groups & Recovery Programs:     - 12-Step Groups (S-Anon, SA, SAA, SLAA, etc.)     - CPTT betrayal trauma through IITAP     - APSATS (Association of Partners of Sex Addicts Trauma Specialists)     - NAMI (National Alliance on Mental Illness) for general mental health support  
2. Professional Help:     - Certified Sex Addiction Therapists (CSATs)     - Trauma-focused Therapists (EMDR, ART, Somatic Therapy)     - Finding a specialized therapist via humanintimacy.com  
3. Educational Resources & Online Support:     - *Treating Trauma from Sexual Betrayal* by Dr. Kevin Skinner     - *Help Her Heal* by Carol Juergensen Sheets     - Dr. Skinner’s online courses and support groups (humanintimacy.com/supportgroup)     - The 100-Day Course: *100 Days to Healing from Sexual Betrayal*     - The 100-Day Course for Partners Who Acted Out Sexually  
4. The Human Intimacy Conference (March 2025):     - Pre- and post-conference expert interviews     - Live and recorded sessions from leading experts     - Free access to the 100-Day Healing Courses for registrants     - Registration at humanintimacy.com
Last chance to get a discount, use this coupon code: Podcast50 
This episode is a must-listen for anyone navigating the complexities of healing from betrayal or addiction. It provides valuable guidance on choosing the right support system and highlights the importance of surrounding oneself with trusted, informed voices.

Navigating Attachment, Fear, and Connection in a Divided World with Michelle Mays (Episode #55)

Navigating Attachment, Fear, and Connection
in a Divided World  
  In this episode of the Human Intimacy Podcast, Dr. Kevin Skinner is joined by Michelle Mays, author of The Betrayal Bind, to discuss the impact of betrayal trauma on attachment and how attachment plays a broader role in our relationships and society. Michelle shares insights from her experience as a licensed professional counselor and creator of the Attachment-Focused Partner Betrayal Model.  
The conversation delves into how fear affects our attachment systems, particularly in personal relationships and at a societal level. They explore how political and cultural divides create a sense of disconnection and anxiety, mirroring the dynamics seen in betrayal trauma. Michelle and Dr. Skinner discuss the importance of slowing down, recognizing fear-based responses, and fostering connection instead of falling into fight-or-flight behaviors.  
The discussion also highlights how betrayed partners often experience disorganized attachment, where their primary source of safety becomes a source of danger. Michelle explains how healing involves moving from disorganization back to secure attachment, both with oneself and with others. The episode concludes with practical strategies for overcoming fear-driven disconnection and promoting deeper, more meaningful relationships.  
Michelle also previews her upcoming talk at the Human Intimacy Conference*, where she will dive deeper into how attachment influences betrayal recovery and relationship repair.  
Resources Discussed in This Episode:  
1. Books & Authors:     - The Betrayal Bind by Michelle Mays     - Rebuilding Your Relationship After Sexual Betrayal by Dr. Kevin Skinner     - Willpower by Roy Baumeister     - Digital Minimalism by Cal Newport     - Intimate Interactions (referenced in discussion)  
2. Key Psychological Concepts:     - Attachment Theory (Bowlby, Shaver & Hazan)     - The Attachment-Focused Partner Betrayal Model (Michelle Mays)     - Disorganized Attachment & Betrayal Trauma     - Fight, Flight, Freeze Responses in Relationships     - Orienting Response & Nervous System Regulation  
3. Practical Strategies for Listeners:     - Slowing down before reacting to emotional triggers     - Identifying personal fear responses (fight, flight, or freeze)     - Practicing digital minimalism—choosing when and how to consume media     - Prioritizing human connection over power struggles in relationships and society     - Using curiosity and open-ended questions to navigate disagreements     - Recognizing and addressing deeper emotional needs in relationships  
4. Upcoming Event:     - The Human Intimacy Conference (March 14-15, 2025)       - Featuring Michelle Mays and other leading experts       - Early registration discount code: **50OFF** for $50 off  
This episode challenges listeners to examine their own attachment patterns, reflect on their fear responses, and foster deeper connections in a world that often promotes disconnection.

Gaslighting, Lies, and Healing: The Path to Rebuilding Trust After Betrayal (Episode #54)

Gaslighting, Lies, and Healing:
The Path to Rebuilding Trust After Betrayal
In this powerful episode of the Human Intimacy Podcast, Dr. Kevin Skinner is joined by Dr. Sheri Denham Keffer, a nationally recognized expert on betrayal trauma and author of “Intimate Deception: Healing the Wounds of Sexual Betrayal.” Together, they dive deep into the topic of gaslighting—what it is, how it impacts betrayed partners, and why it is often more devastating than the betrayal itself. They discuss the psychological and emotional toll of deception, blame-shifting, and minimization, and how these behaviors contribute to trauma.  
Dr. Keffer shares personal experiences, research insights, and clinical expertise, highlighting how gaslighting leads to deeper levels of trauma and self-doubt. They explore the critical role of truth-telling in healing, the necessity of accountability, and how betrayed partners can begin to trust themselves again.  
The episode also touches on the role of therapy, common mistakes made in the healing process, and the dangers of “social gaslighting”, where the betrayer manipulates others into doubting the betrayed partner’s experience. Finally, Dr. Keffer shares details about her “Brave One Community”, an online support network for betrayed partners, and announces her upcoming presentation at the Human Intimacy Conference in March 2025.  
Resources Discussed:  
1. Dr. Sheri Keffer’s Book – Intimate Deception: Healing the Wounds of Sexual Betrayal     - Explores the impact of deception and betrayal on partners, offering tools for healing.  
2. Dr. Kevin Skinner’s Book – Rebuild Your Relationship After Sexual Betrayal   - Features a chapter on Gaslighting No More, helping couples navigate truth and trust-building.  
3. The Gaslighting Scale     - A research-based tool developed to measure the impact of gaslighting on betrayed partners.  
4. The Brave One Community    - An online support group for women healing from sexual betrayal.     - Special offer: One-month free membership at (https://braveone.com/intimacy)  
5. ERCEM Model (Early Recovery Couples Empathy Model)   - A structured approach to helping couples rebuild emotional connection after betrayal.  
6. Therapeutic Full Disclosure & Polygraph Process     - A structured process designed to establish truth and rebuild trust in relationships after betrayal.  
7. The Human Intimacy Conference (March 14-15, 2025)     - Featuring over 20 experts and 400+ years of combined clinical experience.     - Limited-time offer: 50% off registration with code 50OFF.  
This episode is a must-listen for anyone recovering from betrayal or seeking to understand the deep psychological effects of gaslighting.

The Power of Attachment in Healing Relationships with Geoff Steurer (Episode #53)

The Power of Attachment in Healing Relationships
with Geoff Steurer
 
In this episode of the Human Intimacy Podcast, Dr. Kevin Skinner welcomes his longtime friend and colleague, Geoff Steurer, a licensed marriage and family therapist and expert in relational healing. Together, they dive into the crucial role of attachment in relationships, especially in the aftermath of betrayal and addiction.  
The conversation explores how attachment bonds shape our experiences of intimacy, trust, and security. Geoff and Kevin discuss common attachment styles—secure, anxious, avoidant, and disorganized—and how they influence relationship dynamics. They address the unique challenges couples face when navigating the tension between wanting to stay together and the pain of betrayal.  
Listeners will gain insights into:  
- Why attachment is not a choice but a fundamental human experience.  - How attachment wounds impact relationships after infidelity and betrayal.  - Practical strategies for healing and strengthening bonds.  - The role of reassurance, validation, and vulnerability in rebuilding trust.  - Overcoming common obstacles like sexual desire discrepancies and emotional disconnect.  
As a preview of the upcoming Human Intimacy Conference on March 14-15, 2025, Geoff shares how his session will provide a deeper dive into attachment wounds and betrayal trauma.  
If you’ve ever struggled with trust, emotional safety, or relationship recovery, this episode provides practical tools and compassionate guidance for navigating relational challenges with greater awareness and intention.  
Resources Mentioned: 1. Human Intimacy Conference (March 14-15, 2025)
– Featuring leading experts, including Geoff Steurer, Dr. Sheri Keffer, Michelle Mays, and Dr. Kevin Skinner.     - Learn more: [HumannIntimacy Conference 2025 Use Coupon Code 50off
2. Books & Research:     - Hold Me Tight– Dr. Sue Johnson (Emotionally Focused Therapy and Attachment Science)     - Attached – Dr. Amir Levine & Rachel Heller (Understanding Attachment Styles)     - The Power of Attachment — Dr. Diane Poole Heller     - Love 2.0 – Dr. Barbara Fredrickson (The Science of Creating Love)  
3. Therapeutic Approaches Discussed:   - Emotionally Focused Therapy (EFT)     - Polyvagal Theory – Dr. Stephen Porges     - The Impact of Early Attachment Experiences on Adult Relationships  
4. Geoff Steurer’s Work & Resources:     -Website: GeoffSteurer.com  
Join us in this enlightening conversation to better understand attachment and how it shapes the way we love, connect, and heal in relationships.

Breaking Free: How to Get Unstuck from Trauma and Reclaim Your Life (Episode #52)

Breaking Free:
How to Get Unstuck from Trauma and Reclaim Your Life
 In this milestone 52nd episode of the Human Intimacy Podcast, Dr. Kevin Skinner and MaryAnn Michaelis discuss one of the most challenging aspects of healing—getting stuck in trauma. Many individuals feel trapped in past experiences, unable to move forward despite years of therapy or self-help efforts. Trauma is not logical; it bypasses rational thought and gets stored in the body, often resurfacing in fight, flight, or freeze responses.  
This episode delves into the neuroscience behind trauma, explaining implicit vs. explicit memories, generational trauma, and learned helplessness. Dr. Skinner and MaryAnn explore why people remain stuck and share proven strategies for processing and releasing trauma through evidence-based therapies. They emphasize the importance of body-based approaches, neuroplasticity, and the hope that real healing is possible.  
Listeners will also hear about the Human Intimacy Conference (March 14-15, 2025), featuring leading experts in the field. As a special thank-you, podcast listeners can receive 50% off registration (expires Feb 8) and a free 100-day healing course upon signing up.  Coupon Code: 50off
Resources Mentioned in This Episode:  
Therapeutic Modalities for Trauma Healing:  
1. EMDR (Eye Movement Desensitization and Reprocessing) – Uses bilateral stimulation to help the brain process and integrate traumatic memories.  2. ART (Accelerated Resolution Therapy) – Uses visualization and rapid eye movement to help rewrite trauma narratives.  3. Brainspotting – Identifies and processes trauma by focusing on where distress is stored in the brain.  4. Somatic Experiencing (Dr. Peter Levine) – Focuses on releasing trauma stored in the body through physical awareness.  5. Polyvagal Theory (Dr. Stephen Porges) – Helps regulate the nervous system and restore safety in the body.  6. Trauma-Informed Yoga – Uses movement and breathwork to help the body release trauma.  
Books and Experts Referenced:  - The Body Keeps the Score – Dr. Bessel van der Kolk  - Waking the Tiger: Healing Trauma – Dr. Peter Levine  - The Developing Mind – Dr. Dan Siegel  - Facing Codependency – Pia Mellody  - The Circuit of Hope – Dr. Martin Seligman  - The Choice – Dr. Edith Eger  
Human Intimacy Conference (March 14-15, 2025):  - Coupon Code: 50off —50% discount available for podcast listeners (expires Feb 8).  - Featured Experts: Dr. Kevin Skinner, Michelle Mays, Dr. Sheri Keffer, Dr. David Robinson, Geoff Steurer, and more.  - Bonus: Register and receive a $100 gift toward Dr. Skinner’s 100-Day Healing Course.  - Special Sessions: Pre- and post-conference Evening With the Experts, covering topics like rebuilding trust and getting unstuck.  
Final Message:  
If you feel stuck in trauma or emotional patterns that seem impossible to break, know that healing is possible. The brain can change, and you are not alone in this journey. Seek support, explore body-based healing modalities, and, most importantly, give yourself compassion.  
📍 Register for the Human Intimacy Conference: Click Here!  

Reclaiming Self-Worth: A Journey Back to Who You Truly Are (Episode #51)

Reclaiming Self-Worth:
A Journey Back to Who You Truly Are
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In this episode of The Human Intimacy Podcast, Dr. Kevin Skinner and MaryAnn Michaelis delve into the important topic of self-worth. Distinguishing it from self-esteem, they explore the enduring, inherent value each person holds regardless of external achievements, failures, or relationships. The conversation unpacks how life experiences and traumas, including sexual betrayal, shape our perceptions of self-worth and the conclusions we draw about ourselves. Through personal stories, professional insights, and actionable steps, Dr. Skinner and MaryAnn guide listeners on a journey to reclaim their intrinsic value. They emphasize that our worth is immutable, present from birth, and encourage self-compassion, reflection, and connection as pathways to healing and growth.  
The episode also introduces five key steps to reclaiming self-worth, practical exercises for self-reflection, and the role of safe relationships in challenging and reshaping limiting beliefs. It concludes with an invitation to the upcoming Human Intimacy Conference, a two-day event offering expert guidance and resources for healing from betrayal and fostering deeper connection in relationships.  
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Key Resources Mentioned:  
1. Kristin Neff's Work on Self-Compassion: Insights on the differentiation between self-esteem and self-worth.  2. The Gift of Fear by Gavin de Becker: Exploration of belief systems and their impact on self-perception.  3. Parts Work Therapy: A therapeutic approach to understanding internal dynamics and challenging limiting beliefs.  4. Human Intimacy Conference (March 14–15, 2025): A two-day event featuring leading experts in relationships, sex addiction, and betrayal trauma, with over 400 years of collective experience.  
Coupon Code:
Podcast50 (Individual Registration) + Access to Dr. Skinner’s 100 Day Course
Podcast100 (Couple Registration) + Access to Dr. Skinner’s 100 Day Courses for acting out and betrayed partner
5. Dr. Skinner's 100-Day Courses:     - For betrayed partners.     - For those overcoming unwanted sexual behaviors.  
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Action Steps for Listeners:  - Reflect on the life experiences that have shaped your self-worth using the five-step framework shared in the episode.  - Identify supportive individuals or communities who can offer clarity and encouragement in your healing journey.  - Consider attending the Human Intimacy Conference for further resources and expert guidance. Access includes Dr. Skinner's comprehensive 100-day courses on healing and recovery.  
This episode serves as both a practical guide and a heartfelt reminder of the unshakable worth within each of us.  

Navigating Triggers in Public Spaces: Building Trust and Connection After Betrayal (Episode #50)

Navigating Triggers in Public Spaces:
Building Trust and Connection After Betrayal
 
In this the 50th episode of the Human Intimacy Podcast, Dr. Kevin Skinner and MaryAnn Michaelis delve into the challenges couples face when navigating public spaces after betrayal. They explore how hypervigilance, triggers, and the history of betrayal influence interactions in environments like malls or restaurants. The discussion highlights practical strategies to help individuals and couples create "prepared plans" for these crucial moments, allowing them to build trust and connection instead of succumbing to defensiveness or disconnection.
Key topics include:  
- Recognizing triggers and fostering self-awareness.  - The importance of empathy and validation in rebuilding trust.  - Strategies for humanizing others and breaking free from objectification.  - Tools for accountability and recovery when old patterns resurface.  - The value of proper preparation to prevent conflict and foster connection.  
This episode provides actionable insights for couples and individuals seeking to navigate the complexities of recovery and strengthen their relationships in the aftermath of betrayal.
Resources Discussed 
1. First Annual Human Intimacy Conference (March 14–15, 2025)     - Featuring experts like Dr. Sherri Keffer, Michelle Mays, and Dr. Dave Robinson.     - Sessions on betrayal recovery, trust rebuilding, and post-divorce healing.     - Discounted registration: $50 off for individuals and $100 off for couples.     - [Register here]
Use Coupon codes:
Individual Code: Podcast50
Couples Code: Podcast100
2. Books & Authors Mentioned:     - The Betrayal Bind by Michelle Mays     - Dr. Kevin Skinner’s Rebuild Your Relationship after Sexual Betrayal  
3. Recovery Tools:     - Mindfulness techniques for addressing triggers.     - Accountability practices for navigating public spaces.     - Strategies for emotional regulation and creating connection.