Tag Archive for resolving conflict

How an Argument Can Lead to Longer Life & Deeper Intimacy

Posted on by Leave a comment

It’s true. Stress is a killer. Research has found that chronic stress increases depression and anxiety, impacting our mental health. It also impacts physical health, contributing to heart disease, higher cholesterol, a weaker immune system, and gastrointestinal issues.

You know what creates a lot of stress for many people (including me)? Arguments. An Oregon State University study published in 2021 examined the impact of arguments and avoided arguments on a person’s negative emotions. Utilizing data obtained through an in-depth survey of over 2,000 people, they found that on the day of an argument or avoided argument, people who felt their argumentative encounter resolved reported about half as much negative emotion as those who felt the encounter unresolved. Even more, on the day after the argument, those who felt the incident was resolved felt no prolonged negative emotion related to the disagreement.

In other words, resolve the argument and the stress goes away. Resolve the argument before the sun goes down and have no stress related to it the next day.

I don’t know about you, but I have arguments with my spouse now and again. I can also experience disagreements with my daughters. Left unresolved, I ruminate. Stress continues to push cortisol (stress hormones) through my veins. I don’t sleep well. I’m restless. And the next day I’m tired, still feeling the stress of yesterday’s disagreement, and even feeling a little grumpy.

Better to avoid all that and do the work of resolving the argument and any residual anger that accompanies it. This doesn’t mean you have to reach an agreement. It means you have to resolve your anger. How? Start by taking a break and during that break…

  1. Take a deep breath. Let the breath out slowly as you look around the room. Intentionally recognize where you are, what you see, what you hear, what positive memories you have in this place.
  2. Think of the good times you have had with the family member with whom you are having an argument. They are much more than this point of disagreement or moment of anger. Remember what you admire and appreciate about them. Recall times of joy and celebration together.
  3. Agree to meet together to understand one another better after everyone has calmed down. Notice, you are not going to meet to resolve the disagreement, although this is often a byproduct of meeting. Instead, you are going to meet to understand one another better. But first you want all the parties to become calm. When we are upset, we often don’t think rationally. Our fight or flight system gets activated and we only think of survival. Wait until you are calm and your rational, loving brain is back on board. Then you can discuss the disagreement. And, with a calm, clear mind, you can approach the discussion with the intent of understanding your family member’s perspective. The goal is not to prove your point or make them understand you, but for you to intentionally seek to understand their perspective.
  4. Share affection. A hug, a kiss, an “I respect you” or an “I love you” will go a long way in resolving anger among loved ones. Even if you still feel a little agitated…or even a lot agitated…give your family member a genuine hug. After all, deep down you love them in spite of any disagreement. As you share affection, feel the anger dissipate.

These 4 steps take effort. But the effort pays great dividends. Stress is reduced. Anger is resolved. You’ll likely find that the disagreement is even resolved or becomes less significant. Your physical health is nurtured. But best of all, intimacy with your family member deepens. Like I said, it takes effort, but the reward is fabulous.

Posted in Grace, Honor tagged with , , ,

Compromise: My Way or The Highway?

Posted on by Leave a comment

If you’re married, you have probably had this experience. You know…the one that occurs when you want one thing and your spouse wants another. You disagree on the best course of action, but you need to reach an agreement. And reaching an agreement will require compromise. And so, the discussion (or should I say debate?) begins. You and your spouse state your cases. You persuade. You list off the benefits of your side.

Underlying the whole discussion, however, is a small, nagging fear that if I stand firm, you might consider me selfish and become resentful. But, if I give in to meet your needs or comply with your ideas, you might take advantage of my kindness… and I will grow to resent. Plus, the whole issue of fairness flows like a riptide under these fears, threatening to pull us into frustration and anger. All in all, our effort at compromising becomes a lesson in political antagonism. But (and this is a big but) it does not have to be this way.

The whole tone of compromise can change when we shift our paradigm and stop thinking in terms of my needs and desires versus your needs and desires. The tone of compromise changes when we shift to recognize that the true struggle begins within each me and within you. It is not the struggle of “me versus thee” but the struggle within myself  to honor two needs I harbor in my heart that are of equal importance:

  • One, to satisfy my personal need or desire and
  • Two, to make my spouse happy.  After all, we all want our spouses to experience happiness in their relationship to us. Our love for our spouse pushes us to grow, to think beyond our own desires and consider another person’s desires.

By recognizing this internal struggle, we become better prepared to listen, to understand, and to discover a mutually satisfying solution. In other words, compromise is an opportunity to stand up for ourselves and our spouse rather than give in or persuade.

Gottman developed an exercise to aid couples in this process–the two ovals exercise. First, draw an oval on a piece of paper. Write what you must have in order to be true to your identity within this oval. What you write will vary depending on the topic at hand. However, one value you can always write in this first oval is the desire to bring your spouse happiness.

Next, draw a second oval around the first one. In this outer oval, write things related to the topic of discussion that you are flexible about. With these two ovals complete, you can approach the conversation with a deeper sharing of priorities, a clearer understanding of issues related to each one’s identity and security, and an explicit expression and recognition of each one’s desire to make the other happy. Compromise becomes an opportunity to know one another better and to seek a way to make one another happy. Instead of “my way or the highway” undergirding the talk of compromise, “how can we make one another happy while we meet our individual needs” becomes the foundation of the discussion. Now that is a compromise we can invest in!

Posted in Grace, Honor tagged with , , ,

Your Family & the Tough Conversation

Posted on by Leave a comment

Families face tough conversations in today’s world. Whether focused on politics, your teen’s level of freedom, sexuality, or which swimsuit your children can wear, these conversations can quickly become emotionally tumultuous. Hurtful words may “slip out” and relationships can be damaged. Knowing your family’s conversational style provide a first step in making these conversations more productive.

Research on conversation styles in families has identified four categories of conversation styles in families. The styles fall along two dimensions: conversational orientation and conformity. Conversational orientation represents how much and how spontaneously families talk about multiple topics. Conformity refers to how much family members feel expected to conform to the views of one or two family members. With that in mind, let’s briefly explore each style.

  1. A laissez-faire conversation style is low in both conversational orientation and conformity. They place little value on conformity and communication. They tend to have limited conversation and share few topics. Family members can differ in opinions and each person is encouraged to make their own decisions with little input from family. As you can imagine, families using this style of conversation often lack intimate, emotional  connection. They tend to be disengaged from one another. Because of the lack of support given in decision-making, children often grow to question their ability to make decisions.
  2. A protective conversation style is high in conformity but low in conversational orientation.  Communication emphasizes obedience to parental authority and conformity. Parents see little reason for explaining the reason behind decisions and simply expect the family to conform. As a result, differences of opinion are not generally discussed. Unfortunately, positive conflict resolution and communication skills are not practiced either. So, when disagreements do naturally occur, the only way to resolve them is to conform to the authority’s decision. Once again, you can see how this limits family intimacy as well as the healthy development of self-knowledge and communication skills.
  3. A pluralistic conversational style is high in conversational orientation and low in conformity. These families have open, unrestrained conversation on a wide range of topics. Parents accept children’s opinions and decisions providing they are well supported by reason and explanation.  Conflict is addressed using positive conflict-resolution strategies and generally resolved. Family conversation is valued as is independent and autonomous thinking. This style does promote competence in communication, confidence in decision-making, and conflict resolution. However, since it is low in conformity, the family tends to be permissive, which can result in more behavioral problems. Ironically, permissiveness also tends to contribute to lower self esteem in children.
  4. Finally, a consensual conversational style is high in conversational orientation and conformity. This creates a tension between the pressure to agree and so maintain the existing hierarchy on the one hand, and open communication and exploration of ideas on the other. These families strive to balance independence and conformity, expression and understanding. Parents encourage children to voice their opinions and ideas but invest energy and time in explaining their own values, beliefs, and decisions to their children. Discussions are acceptable and encouraged but volatile conflict is generally thought of negatively. As a result, the family does model and teach problem-solving and conflict resolution skills. They also develop more intimacy and connectedness.  

The question to ask yourself as you move toward having the tough conversations is: which type of conversational style describes your family? How will that conversational style impact your approach to the topic? How does your style influence your goal? Is your current style the one you want to continue using or would you like to approach this topic differently?  Do you utilize the same style in relationship to your children as you do in relationship to your spouse? Will this conversational style change as your child matures? How?

Knowledge of your family’s conversational style and the answer to these questions will begin to help you successfully engage in the tough conversations with your family.

Posted in Family Shepherds, Honor tagged with , , ,

In Marital Conflict, “What” Is In Charge

Posted on by Leave a comment

When it comes to conflict with your spouse, “what” is in charge. Not who, “what.” If left to its own devices, the “what” in charge of your marital conflict will leave no “who” in charge. Let me explain.

In many marital arguments, anger and fear represent the “what” that takes charge. Anger and fear shape our reactions and our words. When anger takes charge, it may lead us to blame our spouse or our parents or our boss…anybody but ourselves. Anger may also direct us to belittle our spouse, maybe even call our spouse a few names. When anger is the “what” in charge of conflict, the result in disaster.

Fear is “what” takes charge of marital conflict even more often than anger. Fear, in fact, is often the true commanding officer of the conflict and anger merely fear’s emissary. Fear, if it does not turn to its emissary anger, will lead us to become defensive, distant, or avoidant during the marital conflict.

When anger or fear take charge of a conflict, there is no “who” in charge. Anger and fear have formed a coup and taken charge…and the results are disastrous: blaming, defending, belittling, feeling rejected, emotional distance, more anger, and more fear. The hurt caused by anger and fear puts us on guard, ever vigilant for the next slight, the next provocation. There is no security and no winner when anger and fear are the “what” in charge of your marital disagreement.

None of us want fear and anger to run our martial conflict. So, “what” do we want to take charge of our marital conflicts? Empathy. Empathy commands us to listen and intentionally work to understand. Empathy directs us to seek connection and intimacy above “winning” or “being right.” Empathy calms the fear and resolves the anger. “What”—anger, fear, or empathy—may take charge of your marital conflict, but “WHO” determines which “what” will take charge. “Who” will make that decision? You. Only you can choose how you will engage in the conflict. Only you can choose which “what” will take charge of the marital conflict—anger, fear, or empathy. You, only you, can choose your response. Be the “who” that takes charge of the “what” that shapes your response during marital conflict.

Step back. Take a breath. Choose “empathy” as the “what” to direct your conflict. You will be so glad you did. And do you know “who” else will be glad? Your spouse.

Posted in Grace tagged with , , , , , ,

What Your Family Needs Now…

Posted on by Leave a comment

What the world, and your family needs now is NOT love, sweet love. No. your family needs a specific type of response from you, especially during these uncertain times. Sure, this response falls under the category of “loving action,” but many (including me) have missed the mark at times. A study published in the Journal of Communication revealed how we can hit the mark, and even the bull’s eye, more often. In this study, the authors recruited 478 married adults who had recently experienced an argument with their spouse. They offered these adults one of six types of supportive while talking to them about their disagreement. These six responses types ranged from low to moderate to high in “person-centeredness.”

Low “person-centered” responses were critical and challenged the person’s feelings… statements like, “Nobody is worth getting so upset about. Stop being so depressed.” Or “I don’t know why you’re so upset. You do the same thing.” 

High “person-centered” responses recognized the person’s feelings and may have even invited them to discuss or explore those feelings… statements like, “Disagreeing with someone you care about is hard. It makes sense you’re upset.” 

Which response elicited the best results? Well, not the low “person-centered” responses. These responses created resistance and anger in the person. They did not help the person manage their emotions or resolve their marital disagreement. In fact, they often led to the person feeling criticized and experiencing more negative emotions.

The high “person-centered” responses led to greater emotional management. The person felt validated and free to discuss their thoughts and feelings. This contributed to a move to resolution. In other words, high “person-centered” responses proved more effective in helping a person resolve marital conflict.

In our families, arguments and disagreements will arise. How you respond to those disagreements can lead to feelings of resistance and anger or to feelings of validation and acceptance. Your response can contribute to escalating disagreement or quicker resolution. The more “person-centered” your response, the more acceptance and validation your family member will feel…and the more quickly you will reach resolution. What would high “person-centered” responses look like?

  • High “person-centered” responses involve listening intently to understand even before speaking.
  • High “person-centered” responses express acceptance. They seek to recognize and validate the emotions and feelings of the other person, your spouse.
  • High “person-centered” responses recognize, respect, and accept your spouse’s experience, even if it seems different than your own.
  • High “person-centered” responses express sympathy, care, and concern for your spouse…even if you do disagree. It communicates that your relationship is more important than your disagreement.

Next time you find yourself in an argument with a family member, do an experiment. Focus on giving high “person-centered” responses. Listen to understand. Communicate acceptance and respect. Validate their emotions and their experience. Express care and concern. See if the resolution comes more quickly, if the intimacy feels more secure, and if you and your family member are more content with the process. I think you’ll be pleasantly surprised.

Posted in Grace, Honor tagged with , , ,

Speaking the Truth in Love

Posted on by Leave a comment

Building a healthy family requires some tough conversations—tough conversations with our spouse, tough conversations with our children, and even tough conversations with our parents. These conversations often put us in a moral bind between the desire to be honest and the desire to be kind. Of course, we can approach these tough conversations in a variety of ways. Emma Levine, a University of Chicago psychologist, describes five ways to approach these tough conversations.

  1. We could just fail to address the issue. This approach is low on honesty and, in the long run, kindness. We avoid the discomfort of bringing up unpleasant material. But our family member does not learn valuable information. And, we miss the opportunity to nurture a more intimate relationship through the conversation.
  2. We might tell a “little white lie,” a false kindness to protect our family member’s feelings. Once again, we avoid the unpleasant confrontation, but our family member misses out on learning important information. Intimacy is hindered. And, if the “white lie” is discovered, our family member may even become resentful.
  3. We could simply speak with brutal honesty. In this scenario, we speak the truth but do not take our family member’s feelings into consideration.  Our family member will likely feel criticized or attacked  and, as a result, reject the message. Once again, family members do not gain important information. Intimacy is hindered. Relationships are harmed.
  4. The fourth approach involves telling your family member something true and positive but irrelevant to the “real” issue. For instance, your son asks about his performance during the baseball game and you reply by saying, “It was a beautiful sunny day to watch your game” rather than offering a direct, but loving critique of his performance. Unfortunately, your family member will likely view this as no different than telling an outright lie. They will become frustrated. Intimacy will be hindered. Relationships harmed.

Why do we use these ineffective approaches? Dr. Levine believes we choose one of these ineffective approaches because we focus mainly on our own feelings during the anticipated interaction and we focus on short-term comfort rather than long-term kindness. All this aside, Dr. Levine does describe one more approach… and this one proves most effective. It shifts the focus to the long-term growth and increased intimacy we might gain rather than the short-term comfort. .

  • Articulate a sincere interest in your family member’s long-term benefit before describing your concern in a gentle, straight-forward manner. Remember, the conversation will end like it begins so approach the interaction gently, with a “gentle start up.” Even if you fumble over some words, your family member will sense your attempt. They will experience the warmth of emotion expressed and recognize your genuine concern. As a result, they will be more able to hear the concern…even if it is unpleasant in the moment. In other words, speak the truth in love. When we do, family members gain important information. Everyone grows. Intimacy is enhanced.

To speak the truth in love is an ancient wisdom that helps us grow more mature, more intimate, and more secure.

Posted in Grace, Honor tagged with , , , ,

A Card Game to Change the “Same Old Fights”

Posted on by Leave a comment

I love this quote: “What makes conflict so painful is that we are desperate to be heard but too upset to listen, desperate to be understood but too upset to be understanding, desperate to be validated but too upset to validate. What can help you get what you need is [a] willingness to stoke even a small ember of empathy for your partner’s experience.” (Dr. Alexandra Solomon)

An incredibly wise statement. Arguments are not resolved without listening, understanding, and validating. Unfortunately, the heat of a conflict sends us into a fight or flight mode, making it extremely difficult to listen, understand, and validate. So, what can you do? Here is a neat little “card game” that can help you become less “desperate” and more able to listen, understand, and validate. It demands some prep time, but the results can be wonderful.

Preparation:

  • Think of the tone of voice that escalates your conflicts. Then, write down the tone of voice that will help prevent an escalation. This may include calm (vs. agitated), gentle (vs. harsh), soft (vs. loud), sincere (vs. sarcastic), and any others you think of. Make one note card for each positive tone of voice.
  • Think of the words and phrases that escalate your arguments. Now, write down words and catchphrases to help calm an escalation. These might include repair statements John Gottman talks about. They can also include phrases that affirm your love for one another, phrases like “Even when I’m upset, I still love you” or “We can disagree and still love one another.”
  • After you have made these cards, put them around your house—on the fridge, on the mirror in the bathroom, on your dresser drawer…where ever you will see them throughout the day and where ever they will be readily available to you in the “heat of the moment.”

Playing the Game:

  • Now that the cards are spread throughout your house, make a point of reading them as you go about your day. Say them out loud when open the fridge, look in the mirror, or any time you see a card.
  • If (when is probably more accurate) you find yourself in an argument with your spouse, recite one of the cards. If you struggle to remember what any of them say, walk as you talk and read the cards along the way. Walking and looking for the right card as you talk may change your argument in and of itself…may even make you laugh a little.
  • Also, as you read the new statements and follow the new tone of voice directions, you will be changing your style of argument for good.

You may even find yourself better able to listen, understand, and validate. Better yet, doing all this will turn the argument into an opportunity to learn about one another and grow more intimate. Now that’s the way to win a great card game!

Posted in Grace, Honor tagged with , , , ,

Conflict With Your Spouse? Try the Elmo Approach.

Posted on by Leave a comment

Remember Elmo from Sesame Street? Elmo talks in third person most of the time. The Sesame Street Workshop Frequently Asked Questions tells us Elmo talks in third person because of his preschool age. In fact, many preschoolers do speak in third person. Elmo simply says he “was born that way.” Whatever his reason for talking in third person, he may be on to something that could benefit you, your marriage, and your family.

Teresa Frisbie, a professional mediator and director of Loyola University Chicago School of Law’s Dispute Resolution Program, helps clarify what Elmo can teach us. She notes we often react to stressors, disagreements, or perceived threats with a fight, flight, or freeze response. John Gottman also states that marital arguments trigger this fight, flight, or freeze response. During this response, we become defensive and self-protective. We are less able to listen well or understand another person’s perspective. As you can imagine, that is not good for resolving the argument with your spouse. In fact, it only makes the conflict worse. But what can we do? Which leads us back to Teresa Frisbie.

Teresa Frisbie suggests we try what I call the Elmo Approach. She suggests we begin to use a third person perspective, just like Elmo does. Simply shifting our perspective from the first-person (I, me, mine) to third person (Elmo says…) helps us gain distance from the perceived stresses and perceived threat so we can remain calm and gain some clarity. The third person perspective helps us maintain a healthy optimism as well, which helps resolve disagreements. The Elmo Approach can also help us listen better and appreciate multiple perspectives. It will help us resolve the disagreement more easily.

You may be thinking, “Elmo can talk in third person, but I’ll look crazy talking in third-person during an argument.” Well…. Here’s the beauty of this? You don’t have to say it out loud. You can simply begin referring to yourself in third person in your mind. Beginning to use the third person in your thoughts can produce the same results. So, give the Elmo Approach a try. If you find yourself stressed or overwhelmed, start referring to yourself in third person (by using your name or referring to yourself as he, she, him, or her) as you contemplate your response. Whether you find yourself giggling like Elmo or not, you will find it easier to maintain some distance from the stressor and resolve the conflict more easily.

Read more about this in How to Get Some Emotional Distance in an Argument from The Greater Good Science Center.

Posted in Grace, Honor tagged with , , ,

“Yeah, but…,” “Yes, and…”, “Your Marriage”

Posted on by Leave a comment

I like to do an exercise with families and couples struggling to communicate effectively. The exercise involves three parts and is taken from an improvisation exercise. In the first part of the exercise, the couple attempts to have a conversation by replying to everything their partner says with some form of “No.” Variations on “no” can include, “That’s wrong,” “Never,” “How stupid,” “How can you do that to me?” or a simple roll of the eyes. As you can imagine, this conversation is very short in the office, but they can go on for days in the home. A “no” response blocks connection. It tends to either end the conversation or lead to an angry response that escalates into a cycle of blaming and defending.  As you can imagine, done consistently this type of response will kill a relationship.

The second part of the exercise changes the response from “no” to “Yeah, but….”  You can imagine the simple conversations that follow. “It’s sunny outside.” “Yeah, but it’s hot.” “Yeah, but we can swim.” “Yeah, but the water is probably cold.” “Yeah, but….” Is it getting irritating yet?  Yeah, but it can go on in some relationships forever. In life outside my office, “yeah, but” responses may not even include those words. They may sound more like “You did it (yeah)…(but) finally” or “That’s not a bad job (yeah with the implied ‘but it could be better’)” or “That is good work (yeah)…(but) for you.” The “yeah, but…” conversation blocks connection as well. It quickly becomes frustrating and may even escalate to arguing. It will also kill a relationship.

The final part of the exercise changes the initial response one more time. This time, all responses start with “Yes, and….” “It’s sunny today.” “Yes, and it’s hot.” Yes, and we can swim.” “Yes, and the water is probably cold.” “Yes, and that will feel good!” Not near as frustrating. The “Yes, and” conversation accepts the other person’s statement and adds to it. It builds connection through acceptance. It builds cooperation. It opens the door for a deeper and more intimate conversation.

As you finish reading this description, take a moment to reflect. Step away from the “Yeah, but that will never work in my marriage” and the “Yeah, but you don’t know my spouse.”  Pause and consider the “Yes, and I’ll give it a try” or “Yes, and I’ll find out if it works in my marriage.” You might be pleasantly surprised.

Posted in Honor tagged with , ,

3 Elements of a Healthy Marriage

Posted on by Leave a comment

Healthy marriages face challenges. Any time two different people from two different backgrounds with two unique sets of values and communication nuances work to become one unit (a marriage), you are bond to have some conflict. Fortunately, challenges and conflict do not cancel out a healthy marriage. In fact, challenges and conflict present wonderful opportunities to grow more intimate as a couple…as long as the couple handles them with grace. How can couples handle challenges and conflicts with the grace that brings intimacy? Here are 3 suggestions.

  • Embrace the Conflict. Conflict happens. You might as well accept it. In fact, turn toward the conflict. Recognize the moment of conflict as an opportunity to learn about your spouse. Listen carefully to their point of view and you will discover amazing things about your spouse. You will discover that wrapped inside the conflict and your spouse’s emotions is a treasure chest overflowing with information about their values, fears, hopes, and dreams. 
  • Accept the 69. Gottman found that couples who returned to his “love lab” as part of ongoing research would often have the same disagreements they had even five years ago. In fact, his research revealed that about two thirds of all conflicts are unsolvable. They represent differences of personality and style. You could address them with anger and impatience…but that will not change anything. It will not strengthen your relationship. And, the conflict will remain. So, what can you do? Healthy couples do not avoid the conflict or disagreement. They learn to manage them differently, with honor and grace. For instance, they learn to use humor and repair statements during their disagreements forge strong marriages. They also believe and practice point number 3 below.
  • You Need Two Honest Voices to Forge a Strong Marriage. That means couples need to talk about hard feelings, frustrations, and conflicts as well as the celebrations and joys. (Because it ruins a marriage to Shut Up and Put Up.) No matter the content of the conversation, we must remain respectful and kind, even when we might disagree. We must listen, especially when we disagree. When handled with care and love, healthy relationships can handle two opinions. When both people remain open, both people feel accepted. When both people listen, both people feel heard. In the process, both people learn and grow more intimate with one another. Their love grows as they resolve their solvable disagreements  and as they learn to accept their unsolvable conflicts with grace and love.

Yes. Healthy marriages face challenges. Healthy marriages embrace those challenges because you need two honest voices to forge a strong marriage.

Posted in Grace, Honor tagged with , , ,
« Older Entries Recent Entries »