Article on reducing anxiety
Our article - "Reduce conflict and stress in relationships" published in the Chiswick Herald on the 9th November. Please read below:
Reduce conflict and stress in relationships
Conflict and stress in relationships often come from misunderstandings and poor communication. We cannot expect others to change how they communicate but we can change ourselves and when we find communications of others upsetting then having a better understanding can help.
In this article I’m going to look at how, by paying attention to our thinking and the words we use we can become more relaxed, have less conflict with others and become happier. Initially, I will explain how we have a natural tendency towards the negative, the role of our thinking, how the words we use can make things worse for us and how we can also apply this when we find the communications of others upsetting.
Recognising the difference between interpretation and fact
For example, a friend who you had agreed to let know whether you would or would not be able to make it for coffee, replies saying
“You are late contacting me! Bad behaviour from a friend?”
As you can see the response contains judgements which are negative towards your actions namely, “late” (no date or time had been agreed for confirming) and “Bad” (a subjective interpretation) - with such wording it is likely that you will have had a negative reaction to these words?
Beware - negative interpretations cause escalations in both yourself and others
Your feeling response to these judgements is likely to be negative. What feeling it evokes in you will depend upon your current situation and also how you to tend to respond to negative comments. Importantly your own negative reaction to the judgements may well lead you to negative judgements in return. For example, if you have been really busy and not very well you might feel upset and then your own negative judgement will be to think you are being misunderstood, if you have a history of disappointments, you might feel anger and think they are unfair, if you have had critical parents you might feel anxious or nervous and think you are in trouble?
So likely responses you send in these three scenarios might well be something like:
“You just don’t understand and are not being nice”.
“You are unfair, I know what it is like to feel disappointed and you have no right to feel this way”.
With these first two responses your friend is likely to be respond with further negative judgement and accusation. A third possibility and just as harmful to your friendship would be the following:
“I am sorry, I’ve changed my diary so I can make it”.
In this response you are dismissing yourself and doing what the other person wants just to avoid conflict, ultimately the cost to you of doing this is to have inauthentic relationships that bring you little in return!
Facts, facts , facts
So what can be done?
When you receive something from someone that results in a negative feeling here is what to do:
- Pause - It can be tempting to allow your thinking to take over but this is also unlikely to be helpful as your thoughts will be based upon your negative feelings. Also when you have allowed your thinking to gain momentum you may find it hard to avoid taking action that has negative consequences.
- Take a breath and then ask yourself “what is factual here?”, with this example it can be helpful that having spotted there is little factual content and noting your negative reaction, that the important message from this interaction is that your friend is upset but not able to communicate this to you in a helpful way?
- Now develop a response with the following parts: first - state the facts, two - explain what thoughts it brings up for you. For example:
“I felt upset when I received your message and I do not remember us saying a time by which we would confirm whether or not we would be able to meet. As I felt upset, I am thinking that maybe you are upset that we are not able to meet”?
Such a response is factual, offers a suggestion about what is going on and invites further communication. Unless you are in a friendship with someone who is abusive, in which case their response is likely to contain further judgements and criticisms, it is likely your friend will see that a misunderstanding has occurred. Also if in the future difficult situations arise, this interaction will have helped build trust so that your friends initial response will itself be factual. They might for example say:
“I feel upset because I was looking forward to us meeting and I have not seen as much of you as I would have liked lately”.
And if you now note your reactions to receiving this kind of message, I imagine you feel upset for the other person and rather than defensive and wanting to avoid them, find yourself wanting to reach out and get something new organised?