As we continue to live in a socially distant world, we may be finding ourselves spending more time with our partners and/or family members, inevitably increasing the likelihood of conflict and/or miscommunication.
Conflict in relationships is normal — the way we choose to “fight” defines whether or not the conflict is healthy or unhealthy.
Here are some tips for fighting fairly with your loved ones:
Start with curiosity versus judgment – notice the conflict cycle. Ask yourself:
- What role am I playing in the conflict? Notice how you are usually reacting – defensiveness? Yelling? Walking away? What could your reaction be telling you? Is a boundary of yours being crossed? Are you carrying a responsibility that you don’t need to? Be curious about your reactions by simply noticing them versus judging them or being hard on yourself – you’re human!
- What headspace am I in when entering a conversation with my loved one that turns into conflict? Chances are you may be entering into important conversations while already feeling dysregulated from the day – lots of work calls, managing the kids new online school, running errands (let’s be real – we all have a lot going on as we continue to adjust to life in a pandemic). Start with taking some time to take care of yourself – this can be something you do for 5 minutes of the day to an hour!
- When are my loved one and I usually having these conversations that turn into conflict? Set a time for important conversations so you both have time to regulate before entering the conversation.
Reframe. View the goal of conversations as finding a solution to the problem versus winning.
- You and loved one versus the issue NOT you versus your loved one
The two words that often increase the likelihood of defensiveness in the person being spoken to are, “Why” and “You” when used to start a question or statement. Try the I-statement model instead, starting with how YOU are feeling versus what your loved one is DOING.
- “I feel ______ when ______. I need ______. What do you think?”
Repeat back what you heard BEFORE answering.
When we repeat back what we heard our loved one say first, we focus more on listening BEFORE coming up with our own response.
- “I heard you say ________. Did I get that right?”
Ask for a break.
If you find yourself or your loved one escalating emotionally – name it AND choose a time to reconnect. It is impossible to have a productive conversation when we are only speaking from an emotional place – logic is no longer present.
- “I’m getting angry. Can we talk about this again in an hour?”
Incorporating even one of these tips into your communication pattern will inevitably change the conflict cycle you and your loved one may be engaging in.
Practicing these tips is synonymous to learning a new language.
Learning to communicate is difficult! Give yourself compassion as you navigate this process. Lean in to what you are needing in a healthy way. Wishing you all fair, healthy fighting!