Last week I wrote about one aspect of building healthy attachment in a new infant, the way in which parents respond to the individual needs of their children, at the earliest stage, when they cry.
This week I explore further how healthy adult relationships can depend upon the attachment built early on as a child with the parents. Relationship patterns that follow people throughout life are claimed by many psychologists to be established largely between the ages of 0 - 18 months. Of interest to this blog is how early attachment then defines our abilities to build relationships and assess "reality" when encountering differences with others (thus the amount of conflict one experiences in one's own emotional life), in later life. It is generally accepted that early experiences with caregivers gradually give rise to a system of thoughts, memories, beliefs, expectations, emotions, and behaviours about the self and about others, including what one should expect of love and intimacy from others. This system is called the "internal working model of social relationships", and continues to develop with time and experience. It enables the child to a greater or lesser extent handle new and different types of social interactions as it develops through adolescence and into adulthood. An adult's internal working model continues to develop and to help cope with friendships, marriage, and parenthood, all of which involve different behaviours and feelings. This is also the reason that different styles of relationships work for different people, rather than there simply being one blueprint for all. Some couples need and give more space than others; why one wife is happiest when her husband is around all the time, whereas another prefers to have time apart as well as time together, for example.
The main claim of Attachment Theory is that a young child needs a secure relationship to at least one primary adult caregiver for normal social and emotional development to take place. Indeed, significant separation from a familiar caregiver, or frequent changes of caregiver in a young infant, may result in psychopathology at some point in later life. Much has been written about attachment, including how an infant learns expectations and styles of attachment, from the earliest responses to its cries (at 0 - 2 months); to discriminating amongst various possible caregivers (from 6 months - 2 to 3 years, this being described by psychologists as the "critical period"). The theory originated from psychiatrist and psychoanalyst John Bowlby and has been developed further since. The key word for healthy attachment is secure. Feeling secure however is not a one-size-fits-all, with some infants appearing to be more temperamentally secure than others. The claim cannot be nature over nurture (that we are genetically predisposed, our temperaments are all set at birth and that is that), nor nurture over nature (that our environment, parents etc. will be totally responsible, disregarding individual temperament, more complex family systems, genetics, etc.), rather that the outcome for any individual is a more complicated blend of both.
There are however some parental givens in encouraging healthy attachment in one's infant, and these are defined quite clearly within Attachment Theory. Developmental Psychologist, Mary Ainsworth, introduced the concept of the "secure base" and developed a theory of how attachment patterns are developed in infants, through interaction between them and their primary caregiver (usually their mother), attachments defined as follows:
1. Secure attachment
2. Avoidant attachment
3. Anxious attachment
4. Disorganised attachment
She and her colleagues developed the "Strange Situation Procedure" in the 1960s, which is a widely used, well researched (tested in Scotland and Canada) and is a validated method of assessing an infant's pattern and style of attachment to a caregiver. This is administered as follows:
1. Parent and infant are introduced to the experimental room.
2. Parent and infant are alone. Parent does not participate while infant explores.
3. Stranger enters, converses with parent, then approaches infant. Parent leaves inconspicuously.
4. First separation episode: Stranger's behaviour is geared to that of infant.
5. First reunion episode: Parent greets and comforts infant, then leaves again.
6. Second separation episode: Infant is alone.
7. Continuation of second separation episode: Stranger enters and gears behavior to that of infant.
8. Second reunion episode: Parent enters, greets infant, and picks up infant; stranger leaves inconspicuously.
Two important aspects of the child's behaviour are observed:
1. The amount of exploration (e.g. playing with new toys) the child engages in throughout.
2. The child's reactions to the departure and return of its caregiver.
On the basis of their behaviours, the children are categorised into the four groups, listed above.
Our ability to hold mature, intimate and loving relationships depends largely upon our internal working model of social relationships, how evolved it is, and how capable we are of further evolution emotionally and cognitively. The optimistic view (and mine) is that we continue to evolve cognitively and emotionally as adults. There are some provisos of course, such as a need to be self-aware of some of the flaws in one's existing internal working model of social relationships. With someone experiencing a full-blown psychopathology, this self-awareness is extremely difficult to elicit, as perceptions have become fractured and dissociated. For most people however, learning to have even more fulfilling relationships includes having the ability to learn about one's own internal model. Here are some key questions to explore with yourself, keeping in mind the overall question "would someone else agree with my perceptions"?
1. What beliefs do I hold about my likelihood to be loved and to give love in return?
2. Are my expectations of others too low or too high (note: expectations could be high for some yet not others, e.g. high for work colleagues, yet too low for family members; etc.)?
3. How do I sense-check my perceptions, needs and expectations?
4. How do I recognise where I am being emotionally triggered by past events rather than the realities of the present e.g. my emotional reaction is likely to be considered by most others as inappropriate or out of proportion for the given situation (usually a triggering event, upsetting more to me than others)?
So what if there are some learned automatic responses such as insufficient reaction (lack of affect), distorted perceptions (misinterpretations) or over-reactions that need to change? If this is the case, cognitive behaviour therapy (CBT), cognitive behaviour analysis, dialectical behaviour therapy (DBT) and hypnotherapy are effective approaches to consider. They provide the pathways, or bridges to new, more adaptive internal models through providing opportunities for social learning, bringing more adaptive ways of responding and thinking. As with learning any new skill however, this involves being out of one's comfort zone, feeling uncomfortable, experiencing a higher level of uncertainty, accepting that with learning comes error and mistakes, and all of this can be incredibly hard for some who has developed disorganised, anxious or avoidant attachment styles. If you suspect you have or your partner has any of these attachment styles, my guidance is to find a therapist that you can trust, who can give you professional insight into your internal working model of relationships and also offer you the bridges to learning and experiencing new and more fulfilling intimate relationships. Many people can see in later life, years of wasted experiences that have repeated the same pattern time and time again, even with very different people. Changing or even avoiding partners will not change the patterns unfortunately.
Monday, 21 September 2009
Sunday, 23 August 2009
Why do I get so stressed out on holiday?
When I'm writing this little blog I'm usually feeling calm, analytic and have my therapists hat firmly on, so it's easy to write about how to manage one's emotions, how to improve relationships and be a happier person. However, in my more tired and stressed-out moments I am reminded very quickly that I still have the ability to become a little obsessed about, and more than a little irritated by, "the small stuff". For me, this is never more in evidence than when I am on holiday. Like a lot of other people, my holidays are when my relationship is most vulnerable to disagreement and discord. This might seem a little contradictory, admitting this as someone who advocates the merits of taking a break, however, it has to be said that one woman's meat is another woman's poison! My idea of a break, and my partner's for example, are somewhat different. While he loves to do nothing more than to lie by the side of the pool under a baking sun, dipping in and out of the pool from time to time, I am lurking in the shade fidgeting, reading, writing or thinking (a little obsessionally I am going to admit) about what I am going to do with this down-time.
As a child, I grew up as a dancer from the age of 3 onwards and I suspect my perfectionist tendencies were molded there, ballet being notorious for shaping this kind of thinking. During any long spells of time spent at home, I'd mooch around, offering my long-suffering family large dollops of bad humour interspersed with bouts of introspection, dancing in my mind and in my bedroom. As a developing adolescent I realised that this propensity towards bad humour when inactive would have to be channelled towards doing something physical and thus I became very sporty as well as becoming moderately successful in my academic and then my professional life. I was, I reasoned, channelling my energy in to some very productive habits. In my twenties I found myself working extremely hard, studying and keeping myself in good shape with quite a disciplined regime going. By the time I hit my late twenties, I realised that I was quite bored with this, with not much to remind me that there was a bigger world out there. For a time, I gave up work, travelled, examined my own values, learned another language, took some vocational studies and generally became more relaxed through broadening my own horizons rather than just "keeping busy".
As someone who now openly acknowledges her perfectionist tendencies, I can see that my idea of being more relaxed is not necessarily my partner's! Throughout my adult life I've shared holidays with friends and family that have nearly driven me to despair through boredom of doing what many consider to be the perfect break of lying on a beach or by a pool. I usually curb this by seeking out something that I can become gainfully occupied in learning, doing or creating. During the past holidays this has manifested itself in taking sailing lessons, salsa lessons, Spanish lessons, touring nearby historic sites and so on.
With my partner, he shares his holiday between doing what he loves and doing things that we can love doing together. We are happy sailing together, we are in sunshine, on the water and whipping up a bit of speed! I have realised that I don't particularly enjoy strong sunshine and that I do not get my kick from baking to a crisp on dry land! Thankfully as a couple, we are able to find plenty of commonalities even if on a holiday that isn't my first preference. I am also able to pre-empt discord by knowing why I am feeling this way and how I can accept the down-time (my biggest challenge).
Now that I'm in my forties, I'm aware that the sort of holiday that most advertising gurus encourage us to dream of (the deserted sandy beach being fanned by palm fronds, facing an azure blue lagoon of ocean, with a limitless supply of cocktails waiting in reserve) could be guaranteed boredom for me. It will surely activate my perfectionist tendencies and before I know it I will be in the grip of one of my darker moods. As a therapist used to working with others seeking to modify their own perfectionist tendencies, I know that this is not so strange nor uncommon. We often hear about high achieving business people, academics or celebrities who do not switch off while vacationing; who do not interact particularly well with their families on holiday; and are generally happiest when busy or achieving. The upside is that for this type of person achieving feels better than relaxing, the downside is that personal relationships can be ignored and worse still damaged.
It's therefore not too hard to understand when I have a totally stressed-out client who is adamant that going on a holiday or simply taking a longer break from work will not help, in fact it could make them worse. Some might say that there is the potential for some collusion of the therapist in the client's problem. Well, yes there is, although my experience is that as someone who has struggled with this, I can also empathise; having had to work on this myself, I can help others to become aware of the less conscious thinking that is the more likely source of stress; as well as develop the potential areas for shared enjoyment with their family or partner.
My point this week is that it is not any given situation that stresses us out, or relaxes us for that matter, but rather the view that as individuals we take of it. If you and your partner share an opinion on what makes a fantastic holiday then this is great news for ensuring you have a wonderful time. Unfortunately, as I have experienced from time-to-time in my own life, if not, then it can become a recipe for disagreement and further stress. For my part, I have stopped feeling as though there is something wrong with me that I cannot bear to spend more than an hour lying on even a beautiful caribbean beach. I have been known to hate beaches, to loathe the intense heat of lying under the midday sun and I admit that I get a little mean when having someone else's holiday for too long. At times I realise that the disagreeable child my family knew and loved so well lives on! What I have managed to get to grips with however is that thankfully I really can choose to have a holiday that might be some people's idea of hard work, but is my idea of utter bliss! Being happy as a couple needn't be doing the same things on holiday. In fact, for couples like myself and my partner, the answer is often is to find out what we can share and enjoy together and to accept the things that we cannot.
As a child, I grew up as a dancer from the age of 3 onwards and I suspect my perfectionist tendencies were molded there, ballet being notorious for shaping this kind of thinking. During any long spells of time spent at home, I'd mooch around, offering my long-suffering family large dollops of bad humour interspersed with bouts of introspection, dancing in my mind and in my bedroom. As a developing adolescent I realised that this propensity towards bad humour when inactive would have to be channelled towards doing something physical and thus I became very sporty as well as becoming moderately successful in my academic and then my professional life. I was, I reasoned, channelling my energy in to some very productive habits. In my twenties I found myself working extremely hard, studying and keeping myself in good shape with quite a disciplined regime going. By the time I hit my late twenties, I realised that I was quite bored with this, with not much to remind me that there was a bigger world out there. For a time, I gave up work, travelled, examined my own values, learned another language, took some vocational studies and generally became more relaxed through broadening my own horizons rather than just "keeping busy".
As someone who now openly acknowledges her perfectionist tendencies, I can see that my idea of being more relaxed is not necessarily my partner's! Throughout my adult life I've shared holidays with friends and family that have nearly driven me to despair through boredom of doing what many consider to be the perfect break of lying on a beach or by a pool. I usually curb this by seeking out something that I can become gainfully occupied in learning, doing or creating. During the past holidays this has manifested itself in taking sailing lessons, salsa lessons, Spanish lessons, touring nearby historic sites and so on.
With my partner, he shares his holiday between doing what he loves and doing things that we can love doing together. We are happy sailing together, we are in sunshine, on the water and whipping up a bit of speed! I have realised that I don't particularly enjoy strong sunshine and that I do not get my kick from baking to a crisp on dry land! Thankfully as a couple, we are able to find plenty of commonalities even if on a holiday that isn't my first preference. I am also able to pre-empt discord by knowing why I am feeling this way and how I can accept the down-time (my biggest challenge).
Now that I'm in my forties, I'm aware that the sort of holiday that most advertising gurus encourage us to dream of (the deserted sandy beach being fanned by palm fronds, facing an azure blue lagoon of ocean, with a limitless supply of cocktails waiting in reserve) could be guaranteed boredom for me. It will surely activate my perfectionist tendencies and before I know it I will be in the grip of one of my darker moods. As a therapist used to working with others seeking to modify their own perfectionist tendencies, I know that this is not so strange nor uncommon. We often hear about high achieving business people, academics or celebrities who do not switch off while vacationing; who do not interact particularly well with their families on holiday; and are generally happiest when busy or achieving. The upside is that for this type of person achieving feels better than relaxing, the downside is that personal relationships can be ignored and worse still damaged.
It's therefore not too hard to understand when I have a totally stressed-out client who is adamant that going on a holiday or simply taking a longer break from work will not help, in fact it could make them worse. Some might say that there is the potential for some collusion of the therapist in the client's problem. Well, yes there is, although my experience is that as someone who has struggled with this, I can also empathise; having had to work on this myself, I can help others to become aware of the less conscious thinking that is the more likely source of stress; as well as develop the potential areas for shared enjoyment with their family or partner.
My point this week is that it is not any given situation that stresses us out, or relaxes us for that matter, but rather the view that as individuals we take of it. If you and your partner share an opinion on what makes a fantastic holiday then this is great news for ensuring you have a wonderful time. Unfortunately, as I have experienced from time-to-time in my own life, if not, then it can become a recipe for disagreement and further stress. For my part, I have stopped feeling as though there is something wrong with me that I cannot bear to spend more than an hour lying on even a beautiful caribbean beach. I have been known to hate beaches, to loathe the intense heat of lying under the midday sun and I admit that I get a little mean when having someone else's holiday for too long. At times I realise that the disagreeable child my family knew and loved so well lives on! What I have managed to get to grips with however is that thankfully I really can choose to have a holiday that might be some people's idea of hard work, but is my idea of utter bliss! Being happy as a couple needn't be doing the same things on holiday. In fact, for couples like myself and my partner, the answer is often is to find out what we can share and enjoy together and to accept the things that we cannot.
Thursday, 20 August 2009
Finding safety in the face of fear
Harry reappeared for counselling, having seen me for developing his coping skills while going through a painful divorce a number years ago. Unfortunately, he had been finding himself faced with very similar problems in his new relationship. On one level he was conscious that this was a pattern which had prevailed long before he met this woman, however during our first session together he was too preoccupied with blaming this woman for the flaws and defects that he felt were too important to ignore, yet he could not leave nor seem to resolve them. He also reported that he could not "bear" the feeling of being out of control that being in a relationship brings. Harry's dilemma was that in order to become a father, he needed to decide whether to stay and commit or to leave and find someone he felt more compatible with.
Vanessa, another client, had been married three times; she insisted that she continued to believe in the benefits of marriage but could not bear the experience of being "controlled" once in the marriage. Her problems in relationships she noted, appeared in a similar pattern, time after time.
What becomes apparent for such people is that their fear of being controlled in relationships (and of losing control) have come to dominate their life choices; and as with most powerful fears, what we focus on will unfortunately come to pass. If we focus on our hearts' desires and life goals, we can achieve something pretty close. If however, we focus on the things that we fear or really do not wish to happen, then unfortunately these will come to pass. As the ancient chinese proverbe says, "the dog that barks loudest is the one that gets fed". If our fears are louder than our hearts' desires then our goals and dreams become lost over time, as we "feed" the fear.
For Vanessa and Harry, because of their fear of being controlled, they have become hyper-sensitive to it, continually scanning the relationship for problems, over-reacting to the signs of any, and over-compensating by becoming both overly controlling themselves and then letting go completely. Sadly, this creates an ideal environment for a controlling pattern to grow. In highly controlling relationships, the major problem is a fluctuation between too much and too little control, creating erratic swings in decision-making and moods. Additionally, because they value independence and a high locus of control, they likely gravitate towards partners with similar preferences or problems. Pop psychology articles might refer to these individuals as "commitment-phobic", however this label is extremely unhelpful in helping these individuals sustain a mature, loving relationship.
Finding Safety
Cognitive Therapists will work with their clients to identify their "safety behaviours" during the diagnostic phase of therapy. This is because clients experiencing undesirable patterns in their relationships have likely developed some maladaptive safety behaviours. In order to break the undesirable cycle in the relationship, so must these safety behaviours be identified and broken, as these maintain the problem. During therapy, the safety behaviours for Harry and Vanessa to work on adapting were as follows:
1. Serial withdrawal: breaking up and making up was a regular occurrence; as was threatening to split in order to get their partner to "back off" or to change their behaviour;
2. Keeping the escape exit clear - for Harry this meant refusing to be in a relationship where having children or making a bigger commitment were on the agenda; for Vanessa this entailed her keeping her social life completely separate from her partner;
3. Being hyper-vigilant to the early warning signs of losing control; fighting to regain control.
These 3 safety behaviours are good examples of what someone "commitment phobic" might do. Another very common one is to pick a partner who themself cannot become an intimate partner or make demands of true intimacy. In order to "protect" themselves from their fears, Harry and Vanessa were responding in a way that meant a mature, loving and adaptive relationship was untenable. What they both agreed to do was develop new and healthier ways of responding to their fears and the real problems experienced in their relationships. This involved both of them being able to take each situation on its own merits, solve problems early rather than allowing them to fester; to negotiate the differences rather than withdraw or fight; to reduce their tendencies to over-compensate to the point where control became the issue once more (i.e. fluctuating between abdicating control and then grabbing it back).
For this fear to dissipate, focus was also shifted towards Harry's and Vanessa's most positive desires, their life goals and their achievements. For Harry, this was becoming a father and for Vanessa, this was experiencing the happiness in her third marriage that she felt had been lost after the early years.
Exercises were introduced for increasing their tolerance to giving up some of the control in the relationship and in trusting their partner. They learned with their partners to become alert to the early warning signs and found ways to better communicate how they were feeling rather than becoming emotional and ineffective. Harry realised that he was remaining in an unsatisfactory relationship simply because it permitted him to have more control. Having control is important in life, having too much control is like tightening the sail on your sailboat to the extent that you are no longer moving. Releasing their sail and learning better navigational skills allowed movement towards their goals, for both Harry and Vanessa.
As illustrated in this short blog, moving towards healthier, happier relationships might involve breaking unhelpful "safety behaviours" and learning the more adaptive skills which allow a loving and intimate relationship to flourish. I am pleased to say that Vanessa is now much happier in her third marriage and Harry finding a woman he is more compatible with, with whom he is now the proud father of 2 beautiful girls. If you find you are responding more to the things you do not want in life rather than the things that you do want, think about how you are protecting yourself. How could you otherwise solve the problems; what is the evidence supporting the problem - what is the evidence to the contrary (develop your balanced thinking); what is the impact of your protective responses on others close to you? Bringing back your focus onto the things that you dream about; the things that you want in this life will increase your chances of realising them; focusing on your fears will unfortunately smother them.
Vanessa, another client, had been married three times; she insisted that she continued to believe in the benefits of marriage but could not bear the experience of being "controlled" once in the marriage. Her problems in relationships she noted, appeared in a similar pattern, time after time.
What becomes apparent for such people is that their fear of being controlled in relationships (and of losing control) have come to dominate their life choices; and as with most powerful fears, what we focus on will unfortunately come to pass. If we focus on our hearts' desires and life goals, we can achieve something pretty close. If however, we focus on the things that we fear or really do not wish to happen, then unfortunately these will come to pass. As the ancient chinese proverbe says, "the dog that barks loudest is the one that gets fed". If our fears are louder than our hearts' desires then our goals and dreams become lost over time, as we "feed" the fear.
For Vanessa and Harry, because of their fear of being controlled, they have become hyper-sensitive to it, continually scanning the relationship for problems, over-reacting to the signs of any, and over-compensating by becoming both overly controlling themselves and then letting go completely. Sadly, this creates an ideal environment for a controlling pattern to grow. In highly controlling relationships, the major problem is a fluctuation between too much and too little control, creating erratic swings in decision-making and moods. Additionally, because they value independence and a high locus of control, they likely gravitate towards partners with similar preferences or problems. Pop psychology articles might refer to these individuals as "commitment-phobic", however this label is extremely unhelpful in helping these individuals sustain a mature, loving relationship.
Finding Safety
Cognitive Therapists will work with their clients to identify their "safety behaviours" during the diagnostic phase of therapy. This is because clients experiencing undesirable patterns in their relationships have likely developed some maladaptive safety behaviours. In order to break the undesirable cycle in the relationship, so must these safety behaviours be identified and broken, as these maintain the problem. During therapy, the safety behaviours for Harry and Vanessa to work on adapting were as follows:
1. Serial withdrawal: breaking up and making up was a regular occurrence; as was threatening to split in order to get their partner to "back off" or to change their behaviour;
2. Keeping the escape exit clear - for Harry this meant refusing to be in a relationship where having children or making a bigger commitment were on the agenda; for Vanessa this entailed her keeping her social life completely separate from her partner;
3. Being hyper-vigilant to the early warning signs of losing control; fighting to regain control.
These 3 safety behaviours are good examples of what someone "commitment phobic" might do. Another very common one is to pick a partner who themself cannot become an intimate partner or make demands of true intimacy. In order to "protect" themselves from their fears, Harry and Vanessa were responding in a way that meant a mature, loving and adaptive relationship was untenable. What they both agreed to do was develop new and healthier ways of responding to their fears and the real problems experienced in their relationships. This involved both of them being able to take each situation on its own merits, solve problems early rather than allowing them to fester; to negotiate the differences rather than withdraw or fight; to reduce their tendencies to over-compensate to the point where control became the issue once more (i.e. fluctuating between abdicating control and then grabbing it back).
For this fear to dissipate, focus was also shifted towards Harry's and Vanessa's most positive desires, their life goals and their achievements. For Harry, this was becoming a father and for Vanessa, this was experiencing the happiness in her third marriage that she felt had been lost after the early years.
Exercises were introduced for increasing their tolerance to giving up some of the control in the relationship and in trusting their partner. They learned with their partners to become alert to the early warning signs and found ways to better communicate how they were feeling rather than becoming emotional and ineffective. Harry realised that he was remaining in an unsatisfactory relationship simply because it permitted him to have more control. Having control is important in life, having too much control is like tightening the sail on your sailboat to the extent that you are no longer moving. Releasing their sail and learning better navigational skills allowed movement towards their goals, for both Harry and Vanessa.
As illustrated in this short blog, moving towards healthier, happier relationships might involve breaking unhelpful "safety behaviours" and learning the more adaptive skills which allow a loving and intimate relationship to flourish. I am pleased to say that Vanessa is now much happier in her third marriage and Harry finding a woman he is more compatible with, with whom he is now the proud father of 2 beautiful girls. If you find you are responding more to the things you do not want in life rather than the things that you do want, think about how you are protecting yourself. How could you otherwise solve the problems; what is the evidence supporting the problem - what is the evidence to the contrary (develop your balanced thinking); what is the impact of your protective responses on others close to you? Bringing back your focus onto the things that you dream about; the things that you want in this life will increase your chances of realising them; focusing on your fears will unfortunately smother them.
Thursday, 30 July 2009
The Impact of Emotional Role Models
As a child, you probably learned patterns from others by watching how they dealt with their emotions, expressing them or denying them, or even being overly reactive themselves. These people were most likely your parents or other care-givers.
Making a list of the major emotional role models from your family, or from your childhood and adolescence can help give insight into your preferred emotional reactions and preferred style now. Begin by listing your parents, guardians, uncles, aunts, siblings, grandparents, carers, teachers, clergy, etc.
My emotional role models were:
1.
2.
3.
Other(s):
Now, comprise your list below of the top 3 people that you think were the most influential in your life. If your list is shorter than this, then work with that. In the space provided below each person’s name, list their dominant emotional style (their general emotional trait), then write a brief summary about how you remember these people. Think through if you remember them as angry, peaceful, balanced, imbalanced, depressed, anxious, etc. Finally, summarise what you think you may have learned from each of these individuals. How did you learn to manage your emotions? How easily do you recognise your emotions? Did you learn emotional balance? Did you learn to take your emotions seriously? Did you learn to be out of control or chronically angry; or how to judge others for displaying their emotions? And so on. Remember that if this person is someone you decided that you did not wish to emulate, have you over-compensated in the opposite direction e.g. if they were argumentative, have you become conflict-avoidant or vice versa?
You may include in this summary your opinion about whether these models and their lessons have been effective or detrimental to you.
Emotional role model #1:
Emotional style:
What I learned from this person:
Emotional role model #2:
Emotional style:
What I learned from this person:
Emotional role model #3:
Emotional style:
What I learned from this person:
After doing this exercise, can you think of any emotional reactions that you would like to modify or even let go? If so, list the pros and cons of this emotional reaction (the pros might be that it has become a familiar friend to you - a habit; or that it gets you the desired attention from others; you might feel good in the short-term but not so good in the longer-term; etc.).
Looking at the list of cons, write down possible alternative ways of responding that will give you more positive and sustainable outcomes. Giving consideration to the effects of your reactions on those you love or work with will help you decide how to modify these reactions. Give equal attention to those which are not visibly reactive such as simply witholding approval or communication; remaining quiet in the face of someone's bullying (avoidant); being overly-compliant (people pleasing). These are passive but will not be as productive for you in ensuring you are treated fairly. Make sure that you list all the emotional reactions that you have which are productive and are helpful in sustaining the healthy relationships that you have.
Making a list of the major emotional role models from your family, or from your childhood and adolescence can help give insight into your preferred emotional reactions and preferred style now. Begin by listing your parents, guardians, uncles, aunts, siblings, grandparents, carers, teachers, clergy, etc.
My emotional role models were:
1.
2.
3.
Other(s):
Now, comprise your list below of the top 3 people that you think were the most influential in your life. If your list is shorter than this, then work with that. In the space provided below each person’s name, list their dominant emotional style (their general emotional trait), then write a brief summary about how you remember these people. Think through if you remember them as angry, peaceful, balanced, imbalanced, depressed, anxious, etc. Finally, summarise what you think you may have learned from each of these individuals. How did you learn to manage your emotions? How easily do you recognise your emotions? Did you learn emotional balance? Did you learn to take your emotions seriously? Did you learn to be out of control or chronically angry; or how to judge others for displaying their emotions? And so on. Remember that if this person is someone you decided that you did not wish to emulate, have you over-compensated in the opposite direction e.g. if they were argumentative, have you become conflict-avoidant or vice versa?
You may include in this summary your opinion about whether these models and their lessons have been effective or detrimental to you.
Emotional role model #1:
Emotional style:
What I learned from this person:
Emotional role model #2:
Emotional style:
What I learned from this person:
Emotional role model #3:
Emotional style:
What I learned from this person:
After doing this exercise, can you think of any emotional reactions that you would like to modify or even let go? If so, list the pros and cons of this emotional reaction (the pros might be that it has become a familiar friend to you - a habit; or that it gets you the desired attention from others; you might feel good in the short-term but not so good in the longer-term; etc.).
Looking at the list of cons, write down possible alternative ways of responding that will give you more positive and sustainable outcomes. Giving consideration to the effects of your reactions on those you love or work with will help you decide how to modify these reactions. Give equal attention to those which are not visibly reactive such as simply witholding approval or communication; remaining quiet in the face of someone's bullying (avoidant); being overly-compliant (people pleasing). These are passive but will not be as productive for you in ensuring you are treated fairly. Make sure that you list all the emotional reactions that you have which are productive and are helpful in sustaining the healthy relationships that you have.
Wednesday, 22 July 2009
Making changes in how you relate
I have recently been dipping into my Relate's guide to better relationships. Although no longer in print it is full of useful little exercises to discover what's going on in your close relationships.
Here's one to try.
Recognising Patterns
Divide a piece of A4 paper in two. On the top half draw circles to represent yourself, members of your family and friends who are important to you. Make the circles any size you want. Put the initials or name of each person in the circles and place them as near or as far away from you as you feel they are. Consider their relation to each other. Put up to five pluses and minuses in each circle to show how supportive each person is to you (someone who is physically far away can still be very supportive).
Use the diagram to focus on the way you life is presently and how rewarding your current relationships are. Do you like this pattern? Is there anything you would like to change? Use the bottom half of the page to draw these relationships as you would like them to be.
Looking at your desired pattern, consider the following:
- what needs to happen for these changes to be possible?
- what would be the impact on your life if these changes occurred?
- how would this other person rate you in their pattern, with their own pluses and minuses?
- what is realistically possible from your side in making the change?
To Change Or Not To Change..
Making changes is a matter of choice and unless these are being forced upon you, it can be very hard to do. Breaking out of old, entrenched habits takes time and can be a painful experience if handled badly. There is also often the fear of breaking up anyway, if issues are looked at too closely. In reality, communicating properly and making adjustments keeps you on course, much as it would if driving a car, flying a plane or sailing a boat.
How this is handled is the key and professional counselling is a valuable resource. It need only be short-term and gives the added insight, tools and support to make the changes possible. Unfortunately, most couples wait 6 years (on average) to seek out support and many more fall apart without ever seeking this support. The Gottman Institute is set up to provide research and understanding to couples experiencing problems and making changes and a good reading resource also. Check them out at:
http://www.gottman.com/marriage/self_help/
Here's one to try.
Recognising Patterns
Divide a piece of A4 paper in two. On the top half draw circles to represent yourself, members of your family and friends who are important to you. Make the circles any size you want. Put the initials or name of each person in the circles and place them as near or as far away from you as you feel they are. Consider their relation to each other. Put up to five pluses and minuses in each circle to show how supportive each person is to you (someone who is physically far away can still be very supportive).
Use the diagram to focus on the way you life is presently and how rewarding your current relationships are. Do you like this pattern? Is there anything you would like to change? Use the bottom half of the page to draw these relationships as you would like them to be.
Looking at your desired pattern, consider the following:
- what needs to happen for these changes to be possible?
- what would be the impact on your life if these changes occurred?
- how would this other person rate you in their pattern, with their own pluses and minuses?
- what is realistically possible from your side in making the change?
To Change Or Not To Change..
Making changes is a matter of choice and unless these are being forced upon you, it can be very hard to do. Breaking out of old, entrenched habits takes time and can be a painful experience if handled badly. There is also often the fear of breaking up anyway, if issues are looked at too closely. In reality, communicating properly and making adjustments keeps you on course, much as it would if driving a car, flying a plane or sailing a boat.
How this is handled is the key and professional counselling is a valuable resource. It need only be short-term and gives the added insight, tools and support to make the changes possible. Unfortunately, most couples wait 6 years (on average) to seek out support and many more fall apart without ever seeking this support. The Gottman Institute is set up to provide research and understanding to couples experiencing problems and making changes and a good reading resource also. Check them out at:
http://www.gottman.com/marriage/self_help/
Thursday, 16 July 2009
I Want!!
This week I am talking about how to ask for what you want, at the time when it matters most, and in a way that increases your chances of getting it. If you follow these guidelines, you will feel much happier about how you behaved as well as more resolved if it still does not deliver what you want. Often what holds us back in moving on is feeling unresolved, or downright guilty about how have we behaved. This is as relevant at work as at home and requires a certain amount of trial and error learning to perfect. They are pretty guaranteed methods for increasing your chances of getting what you want, although not necessarily delivering it!
There are many ways of being assertive but this week I am looking at 2 key areas of assertiveness:
1. Making a simple request assertive
2. Expressing your "I want"!
Making a simple request assertive
There are 4 components to making a simple, brief request:
1. A brief explanation (optional). Explain what your problem is in one sentence. "I'm very hot in here ... I am very thirsty ... I have had a tiring day". Not every situation needs an explanation, but when you think it will help, give one, but keep it brief!
2. Make a softening statement. This is important as it establishes you as a reasonable person who's mature and balanced. Some softening statements sound like:
- "would you mind if..?"
- "It would be helpful if .."
- "I'd appreciate it if .."
- "Could I have .." (said with a smile)
- "Hi, I was wondering if .."
These openers are disarming and so less likely to activate resistance and resentment than a hard-nosed request. They are as important with loved ones (big and small!) as they are with strangers or colleauges.
3. Ask direct, specific questions. Say what you would like to happen clearly and be exact. Leave out emotion or heat from your request. Ask for what you want in as flat and matter-of-fact a tone as possible and present it as normal and reasonable. This makes the assumption that of course anyone who is reasonable themself would be happy to accomodate it. Keep your question to one sentence. The more you elaborate and explain, the more opportunity for resistance you provide.
4. Make an appreciation statement. This reinforces the other party saying "yes" or going along with your request:
- "This would be really helpful"
- "Thank you for making the effort"
- "This will make a big difference"
- "I'd like to know if you have a problem with this"
Recently at my home here in France, I saw a gang of children, of 10 years and less, shooting air rifles at anything that moved next to my house (guns are a national past-time in France). I explained to them that as I have domestic pets I would prefer them to shoot somewhere farther away from the houses, deeper into the vineyard. I was assertive, and the children ran off giggling, only to return within minutes and begin shooting at some birds in my tree. Fuming, I marched in to the vineyard to talk to them face-to-face whereupon they scarpered once more. Weighed down by their commando gear and rifles (about the same height as they were), they could barely outwalk me. I kept following (hoping I would not receive a pellet or two in the process) but determined to discuss this with either them or some responsible adult. Eventually, I discovered that they lived not very far away from my house in an area assigned to "social housing" - the French equivalent to our council houses, but far nicer I must say. Seeing a couple of cheeky faces streaked with green-brown warpaint poking out of the gardens, I knocked on the front door to chat to the parents about my concerns (I am fairly ignorant of the laws relating to children bearing arms). If the kids have guns might the parents too? I was greeted by 2 women and 1 man and many children inside, with lots of shouting and lots of aggression. The children paraded in the background with their guns and I suddenly realised what a stupid thing I'd done. In the face of such aggression, I kept all emotion out of my face apart from the occasional friendly smile as I spoke, making as much eye contact with the woman who seemed most sympathetic, who was standing apart from the other 2. I made my request about the children, brief and specific i.e. being farther away from the house and not shooting at domestic pets. I also provided consequences that if I saw them near houses again with guns I would report it to to the authorities. At this stage a barage of yelling from one of the women ensued. I waited until she had run out of steam and then asked her if she thought I was being unreasonable. She then paused, asked me if I had children or pets that I was concerned about and I replied that I did. She calmed down a little more and then pointed out that she has little ones too that she is not concerned about at all. I pointed out that although an airgun is not likely to cause a fatality, eyes can be lost and damage can be done. I asked her what was making her the most angry (a direct, specific question) and she said it was my threat of going to the police (I later learned that these people are likely what the French refer to as "les gitanes" - gypsies - and they hate the police with a passion). I explained that I did not want to do that but that I was very concerned about having children with guns next to my house. I remained friendly, appreciative and interested about their position but very specific about what I wanted. My question "why can they not shoot farther from the houses, into the vineyard?" was both very specific but also appreciative about their reasons for not wanting this. We did not part as the best of friends, however this happened a long time ago and I have only seen this gang once since, and minus the rifles. I certainly feel happier knowing that I have at least talked to the parents, that the children know I have talked to their parents and also that I know where they live!
There are many ways of being assertive but this week I am looking at 2 key areas of assertiveness:
1. Making a simple request assertive
2. Expressing your "I want"!
Making a simple request assertive
There are 4 components to making a simple, brief request:
1. A brief explanation (optional). Explain what your problem is in one sentence. "I'm very hot in here ... I am very thirsty ... I have had a tiring day". Not every situation needs an explanation, but when you think it will help, give one, but keep it brief!
2. Make a softening statement. This is important as it establishes you as a reasonable person who's mature and balanced. Some softening statements sound like:
- "would you mind if..?"
- "It would be helpful if .."
- "I'd appreciate it if .."
- "Could I have .." (said with a smile)
- "Hi, I was wondering if .."
These openers are disarming and so less likely to activate resistance and resentment than a hard-nosed request. They are as important with loved ones (big and small!) as they are with strangers or colleauges.
3. Ask direct, specific questions. Say what you would like to happen clearly and be exact. Leave out emotion or heat from your request. Ask for what you want in as flat and matter-of-fact a tone as possible and present it as normal and reasonable. This makes the assumption that of course anyone who is reasonable themself would be happy to accomodate it. Keep your question to one sentence. The more you elaborate and explain, the more opportunity for resistance you provide.
4. Make an appreciation statement. This reinforces the other party saying "yes" or going along with your request:
- "This would be really helpful"
- "Thank you for making the effort"
- "This will make a big difference"
- "I'd like to know if you have a problem with this"
Recently at my home here in France, I saw a gang of children, of 10 years and less, shooting air rifles at anything that moved next to my house (guns are a national past-time in France). I explained to them that as I have domestic pets I would prefer them to shoot somewhere farther away from the houses, deeper into the vineyard. I was assertive, and the children ran off giggling, only to return within minutes and begin shooting at some birds in my tree. Fuming, I marched in to the vineyard to talk to them face-to-face whereupon they scarpered once more. Weighed down by their commando gear and rifles (about the same height as they were), they could barely outwalk me. I kept following (hoping I would not receive a pellet or two in the process) but determined to discuss this with either them or some responsible adult. Eventually, I discovered that they lived not very far away from my house in an area assigned to "social housing" - the French equivalent to our council houses, but far nicer I must say. Seeing a couple of cheeky faces streaked with green-brown warpaint poking out of the gardens, I knocked on the front door to chat to the parents about my concerns (I am fairly ignorant of the laws relating to children bearing arms). If the kids have guns might the parents too? I was greeted by 2 women and 1 man and many children inside, with lots of shouting and lots of aggression. The children paraded in the background with their guns and I suddenly realised what a stupid thing I'd done. In the face of such aggression, I kept all emotion out of my face apart from the occasional friendly smile as I spoke, making as much eye contact with the woman who seemed most sympathetic, who was standing apart from the other 2. I made my request about the children, brief and specific i.e. being farther away from the house and not shooting at domestic pets. I also provided consequences that if I saw them near houses again with guns I would report it to to the authorities. At this stage a barage of yelling from one of the women ensued. I waited until she had run out of steam and then asked her if she thought I was being unreasonable. She then paused, asked me if I had children or pets that I was concerned about and I replied that I did. She calmed down a little more and then pointed out that she has little ones too that she is not concerned about at all. I pointed out that although an airgun is not likely to cause a fatality, eyes can be lost and damage can be done. I asked her what was making her the most angry (a direct, specific question) and she said it was my threat of going to the police (I later learned that these people are likely what the French refer to as "les gitanes" - gypsies - and they hate the police with a passion). I explained that I did not want to do that but that I was very concerned about having children with guns next to my house. I remained friendly, appreciative and interested about their position but very specific about what I wanted. My question "why can they not shoot farther from the houses, into the vineyard?" was both very specific but also appreciative about their reasons for not wanting this. We did not part as the best of friends, however this happened a long time ago and I have only seen this gang once since, and minus the rifles. I certainly feel happier knowing that I have at least talked to the parents, that the children know I have talked to their parents and also that I know where they live!
"I Want"!
This is the whole point of assertiveness but it needs to be thought through very carefully. The following are some guidelines to follow (paraphrased from The Dialectical Behaviour Therapy Skills Workbook, McKay, Wood & Brantley):
Ask for behavioural, not attitudinal change. Telling someone they have a "bad attitude" is not helpful nor likely to change very much. It is also unreasonable to expect someone to change what they believe or feel simply because you don't like it. You can ask for them to change what they are doing / how they are acting however.
Ask for one change at a time. Do not give a shopping list of things to be changed. This is overwhelming and pressuring. Pick the thing that needs to improve the most, that will make the biggest change and stick to that.
Ask for the thing that can be changed now. "in a year and a half we can make a commitment to each other .." is a very poor response to "I would like us to have a more committed relationship" because nothing changes here-and-now, and by the time this rolls around, it will likely have been pushed under the carpet and be difficult to instigate. Address here-and-now making the change, making the commitment, starting the family, etc. If it cannot begin to be prioritised now, it is very unlikely that it will magically happen later on. What's stopping it now? Is not doing it now truly a valid reason? What might other reasons be? How well are your needs and wants being considered / incorporated now? Do not be fobbed off by the promise to address this at some point in the future.
Be specific and firm. Vague requests such as "be more loving" is not particularly useful as we all have a different impression of how this looks and feels. If you feel more loved when your partner holds your hand in public, watching t.v., at the movies, etc. then say that. You need to know first of all what it is you want / need too! Asking your partner to prioritise having a family, for example, is a huge want / need and also one of the hardest to articulate specifically, firmly as well as appreciatively. I emphasise this need the most as it is one of the riskiest between couples. When agreeing to wait, there is a risk that this time reduces the overall chances of it happening in the future. This can be devastating, not just to the couple, but to the party who is then left feeling bitterly unresolved about not having more clearly asserted their need earlier.
Sunday, 12 July 2009
Be Happy!
Your Basic Human Rights
I recently ran a Maximising Happiness evening in the South of France for some expat friends (it began as workshops about having happier relationships but that quickly changed to all things happiness). We began with some exploration of the impact of assertiveness on happiness, and in particular knowing what our basic rights are. I ran through a list of basic human rights and we identified the ones that we have most difficulty in accepting, either in ourselves or in others. It proved to be an interesting exercise and led to quite a few of us talking further about the difficulties for some in saying no, for some in accepting unfounded opinions and for others to permit their loved ones to say no too!
Here's the list. See if there are any that you have difficulty with:
1. ___ to be treated as an equal, regardless of gender, race, age, sexual orientation or disability
2. ___ to be treated with respect as a capable human being
3. ___ to decide how to spend my time
4. ___ to ask for what I want
5. ___ to ask for feedback on things such as my performance, behaviour and image
6. ___ to be listened to and taken seriously
7. ___ to hold political beliefs
8. ___ to cry
9. ___ to make mistakes
10. ___ to say ‘No’ without feeling guilty
11. ___ to state my needs
12. ___ to set my own priorities
13. ___ to express my feelings
14. ___ to say ‘Yes’ for myself without feeling selfish
15. ___ to change my mind
16. ___ to fail occasionally
17. ___ to have an opinion
18. ___ to say “I don’t understand”
19. ___ to make statements with no logical basis and which I do not have to justify
20. ___ to ask for information
21. ___ to be successful
22. ___ to adhere to my own set of values
23. ___ to take time to make decisions
24. ___ to express my beliefs
25. ___ to take responsibility for my own decisions
26. ___ to have privacy
27. ___ to admit “I don’t know”
28. ___ to change / develop as a human being
29. ___ to choose whether or not to get involved in other people’s problems
30. ___ to decline to be responsible for someone else’s problems
31. ___ to look after my own needs
32. ___ to have space and time to be alone
33. ___ to be an individual
34. ___ to ask for information from professionals
35. ___ not to be dependent on others’ approval
36. ___ to be the judge of my own worth
37. ___ to choose how to behave / respond in a given situation
38. ___ to be independent
39. ___ to be me; not the person others want me to be
40. ___ not to assert myself
(adapted from the list provided in Assertiveness Training – A Sourcebook of Activities, by Sue Bishop (1995) Kogan Page)
Try to identify areas where you are not asserting your rights; or where you are being held back; or maybe even manipulated by others. This will be more difficult than you think and maybe you assert your rights with some but not with others. Equally if you find yourself pushing others to give up some of their basic rights then it might be time to take a step back and figure out other ways of coming to agreement. It is an important aide memoire for establishing where you need to concentrate on developing new and improved happiness skills!
I recently ran a Maximising Happiness evening in the South of France for some expat friends (it began as workshops about having happier relationships but that quickly changed to all things happiness). We began with some exploration of the impact of assertiveness on happiness, and in particular knowing what our basic rights are. I ran through a list of basic human rights and we identified the ones that we have most difficulty in accepting, either in ourselves or in others. It proved to be an interesting exercise and led to quite a few of us talking further about the difficulties for some in saying no, for some in accepting unfounded opinions and for others to permit their loved ones to say no too!
Here's the list. See if there are any that you have difficulty with:
1. ___ to be treated as an equal, regardless of gender, race, age, sexual orientation or disability
2. ___ to be treated with respect as a capable human being
3. ___ to decide how to spend my time
4. ___ to ask for what I want
5. ___ to ask for feedback on things such as my performance, behaviour and image
6. ___ to be listened to and taken seriously
7. ___ to hold political beliefs
8. ___ to cry
9. ___ to make mistakes
10. ___ to say ‘No’ without feeling guilty
11. ___ to state my needs
12. ___ to set my own priorities
13. ___ to express my feelings
14. ___ to say ‘Yes’ for myself without feeling selfish
15. ___ to change my mind
16. ___ to fail occasionally
17. ___ to have an opinion
18. ___ to say “I don’t understand”
19. ___ to make statements with no logical basis and which I do not have to justify
20. ___ to ask for information
21. ___ to be successful
22. ___ to adhere to my own set of values
23. ___ to take time to make decisions
24. ___ to express my beliefs
25. ___ to take responsibility for my own decisions
26. ___ to have privacy
27. ___ to admit “I don’t know”
28. ___ to change / develop as a human being
29. ___ to choose whether or not to get involved in other people’s problems
30. ___ to decline to be responsible for someone else’s problems
31. ___ to look after my own needs
32. ___ to have space and time to be alone
33. ___ to be an individual
34. ___ to ask for information from professionals
35. ___ not to be dependent on others’ approval
36. ___ to be the judge of my own worth
37. ___ to choose how to behave / respond in a given situation
38. ___ to be independent
39. ___ to be me; not the person others want me to be
40. ___ not to assert myself
(adapted from the list provided in Assertiveness Training – A Sourcebook of Activities, by Sue Bishop (1995) Kogan Page)
Try to identify areas where you are not asserting your rights; or where you are being held back; or maybe even manipulated by others. This will be more difficult than you think and maybe you assert your rights with some but not with others. Equally if you find yourself pushing others to give up some of their basic rights then it might be time to take a step back and figure out other ways of coming to agreement. It is an important aide memoire for establishing where you need to concentrate on developing new and improved happiness skills!
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