Communicating Without Anger
By Dr. Randi Fredricks, Ph.D.
Remember the line from the movie Love Story: "Love means you never have to say you’re sorry."
Millions of other couples believe this line and - as a result - stay in anger.
They can’t get to these effective steps because they become mired in their own resentment.
Effective communication requires a willingness to listen to the other person’s point of view without getting defensive.
Another major component of effective communication is the intent and phrasing of the words. The speaker needs to make points
clearly and succinctly without condemnations or accusations.
Some couples, for example, know exactly what topics or words will inflame the other. By choosing to use this kind of ammunition,
their intention is to wound or win, not to work towards a resolution. Too many times winning the point may mean losing the match.
Setting aside emotional responses for long enough to listen is essential. When spouses can accept that they are neither
perfect nor expected to be, constructive criticism may no longer seem a personal affront - and relaxed listening can then replace defensiveness.
Unfortunately, some people rarely get to this point because they are side tracked by anger overriding logic and levelheadedness.
If they could each learn not to reply with inflammatory remarks, tension would be greatly reduced.
Emotions are inescapably human and provide life both its zest and anguish. And emotions, even the so called negative ones,
such as anger and resentment, are not inherently bad. It is the manner in which people express emotions that can be either
creative or destructive, appropriate or inappropriate.
Effective communication is a learned skill. It is the pivot upon which all else in a marriage turns. Before talking
leads to triggering, consider doing the following:
Listen without countering. Try to hear the other person’s point of view. Suspend your inner dialogue.
Stick to the subject. Make your point without digressing into attacks or accusations.
Look inward. What is the motive behind the words you choose to say? To defend, provoke or communicate?
Ask for behavioral change. Bring the conversation back to the everyday world. What will be different after this discussion?
Remember your partner’s trigger points. Then resist the temptation to use them.
Remember your own trigger points. Then resist the temptation to react to them.
If you do all of the above steps in your relationship, you'll go a lone way towards reducing the amount of anger in your communications.
And you'll probably be a lot happier as well.
References (To view, roll mouse over the "References" heading; to hide, click on the heading)
Hassan, S. (2000). Releasing the bonds: Empowering people to thrive for themselves. New York: Freedom of Mind Press.
Lerner, H. (1985). The dance of anger. New York: Harper and Row Publishers.
Namka, L. (1996). How to let go of your mad baggage. Tucson, AZ: Talk, Trust and Feel Press.
Wetzler, S. (1992). Living with the passive aggressive man: Coping with the personality syndrome of hidden aggression from the bedroom to the boardroom. New York: Simon & Schuster.
San Jose Therapy Counseling Psychotherapy psychotherapist therapist
