Want to feel closer to your partner? You need to learn to fight fair and maintain a full “Emotional Bank Account.” Here are 4 tips for conflict management.
Gottman believes that a relationship is only as strong as how well the two can deal with their weakest moments: conflict.
Gottman believes avoidance/stonewalling is the numero uno contributor to the end of love because it says to your partner:
“Yo! I’ve checked out of this discussion because I don’t find you important enough to continue to talk to anymore.”
Admittedly, handling the inevitable stresses of a relationship is not an easy task.
As my favorite philosopher buddy Aristotle says: “Anybody can become angry—that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way—that is not within everybody’s power and is not easy.”
When problems arise, it takes what Aristotle calls “the virtue of discipline” to do the right thing and to be a good person.
For the most part, human beings aren’t bad. Human beings are simply weak.
Human beings just don’t want to put in the “virtue of discipline” to be good and behave with high integrity during stressful times with their partners.
The solution? If you want to enjoy a happy relationship, you must put in the effort to fight fair and maintain a full emotional bank account. Here are some tips to keep your love strong, by practicing good conflict management.
When your partner is in a bad mood and/or feeling upset about something going on in their life, you must put in the effort to turn toward your partner’s “bids for connection.“
Take the time to show interest in what is on your partner’s mind.
If you turn away from your partner when they need your support and attention – then you will be making a very large withdrawal from your “Emotional Bank Account.”
Important: Similarly to what happens with a real bank account, the lower the balance in your Emotional Bank Account, the more trouble you are in as a couple.
If you feel a fight coming on with your partner, make sure the conflict doesn’t empty your “Emotional Bank Account.”
How? Avoid harsh start-ups. Gottman says he can predict 96 percent of the time how a conversation will end based on its first three minutes.
So, do not start out blaming or calling your partner bad names. Your partner will spend more time defending himself than attending to your needs and feelings.Try beginning with a compliment about what you appreciate about your partner.
Also, include a reminder about how you really want to work on your relationship, so it succeeds and you both can grow together.
Calmly explain how the conflict affects you—your feelings, values, dreams and goals.
Recognize that eventually most fights do not stay about the fight’s topic, but rather the “way” people choose to fight.
Stay open to your partner’s perspectives. And try not to insult or disrespect your partner’s feelings.
Talk in “I” sentences instead of “you” sentences. Speak more about how you feel. (And “I feel you are a jerk!” is not an example of an “I” statement!)
Your goal is to get your partner to empathize, so forget about details and facts.
Keep staying with your feelings, values, dreams and goals.
From this place of empathy, your partner will better hear you and, therefore, want to find a way to take care of your needs and feelings.
Be sure to tell your partner that you recognize your truth is not necessarily the whole truth and nothing but the truth.
Be ready to be convinced out of your anger and misery.
As Stephen Covey brilliantly stated in his fabulous book The 7 Habits of Highly Effective People, “Seek first to understand—then to be understood!”
Share memories of good times and/or let your partner know you appreciate their good qualities. Jump-start loving memories, and defuse bad ones.
He discovered in his research that the difference between happy and unhappy couples is this particular balance between positive and negative interactions during conflict.
Make sure that for every negative interaction you have with your partner, you put in the effort to experience 5 or more loving interactions with your partner.
These can be small, loving moments – like hugging your partner, getting them flowers or their favorite Caramel Frapuccino, holding their hand, kissing them, complimenting them, doing a chore you know they love you to do etc..
A study found that, “Couples who have a great sex life kiss one another passionately for no reason whatsoever. They cuddle often. And they are mindful about turning toward each other’s bids for attention and support.”
Although studies show that yelling is better than stonewalling, yelling has its share of problems.
When people yell, they get themselves even angrier.
If you and/or your partner’s heartbeat gets higher than 100 beats per minute during an argument, you will not be able to fully understand or process what the other person is saying.
When you’re angry, your brain’s processing becomes blocked, and it’s literally more difficult to solve problems and express yourself clearly.
Plus—duh—you’re more likely to foolishly inflame the situation with insults and petty meanness.
As Marcus Aurelius said, “How much more grievous are the consequences of anger, than the causes of it?”
Try my simple 2 minute sensory meditations – in my book Instant Calm.
My unique mini-meditations focus on each of your 5 senses – and are sometimes called “grounding tools.” The tools in Instant Calm are recommended by psychologists, neuroscientists and our world’s top meditation teachers – including Elena Brower and Kristine Carlson.
Studies have shown that meditation helps to sharpen focus, release tension, and strengthen inner connection. With Instant Calm, Karen offers a range of simple, enriching two-minute meditations for each of your five senses – perfect daily practices for finding balance in the face of stress, locating energy in times of fatigue, and welcoming rest when it’s time to sleep. Grateful for this potent guidebook to Instant Calm. – Elena Brower, international yogi