Tag Archives: how to deal with your anger

Communicating Effectively under Stress:
“This is horrible!”

"Enlightenment" Dalai Lama by Mimi Stuart © Live the Life you Desire

“Enlightenment” Dalai Lama by Mimi Stuart © Live the Life you Desire

Fear and anger are signals that warn you to pay attention to your physical surroundings, your situation or your relationships. Appropriate fear and anger often mean that you may be in danger or are being treated unfairly.

Becoming overwhelmed with emotion is counterproductive to taking appropriate action or communicating with others. So when you experience fear or anger, take a deep breath, and then switch over to your intuition and rational mind to determine what to do next.

Calm down

It is very important to calm down and get centered before you speak. Otherwise your anxiety, hostility or panic will be ineffective and infectious. Your tone of voice and sarcasm will betray you and put the other person on the defensive and prevent you from resolving the situation.

You may need to talk with someone else or take a walk alone to calm down. It may take a few minutes or it may take hours to feel balanced and calm enough to be able to have an effective conversation. In serious situations, such as infidelity or a breakup, it may take days or weeks to get enough handle over your feelings to have an effective conversation.

If someone wants to talk immediately but you need time to feel in control, it is critical that you say that you need to calm down first and to do so. Give a time frame: “I need some time to calm down. Let’s talk in five minutes/after dinner/tomorrow.” Otherwise, if you simply walk away, the other person may feel rejected, abandoned, or ignored and become angry, which is not helpful.

If the other person says, “What do you mean? Let’s talk about it now,” just firmly say, “That’s not going to be productive. I need some time.” Stand firm and don’t be swayed.

Tone of voice

Tone of voice and body language are more important than words. Some research says that they account for 80% of what is communicated. They can convey positive intention, self-control, respect, and self-respect, which will make it more likely that others will listen to you. Or they can convey weakness, loss of control, and desperation, which can freak people out or put them on the defensive. Even if you are extremely angry, it is more powerful and effective to show self-control than to let your anger loose.

No judgment

Avoid negative judgment, name-calling, and expressing yourself in a way that makes the other person feel attacked. Keep yourself from exaggerating or listing all the bad things the other person has ever done. Then it more likely that the other person will actually listen to you.

You’ll have a more productive conversation if you say,  “I waited for 20 minutes. What happened?” than if you exclaim: “You drive me crazy the way you are always late. You are so rude!”

Feelings

Some people tend to control others rather than simply state their own feelings because they don’t want to seem weak or self-oriented. Yet a direct declaration of one’s feelings is powerful, not weak. Rather than attacking the other person, state your own feelings: “I was worried.” “I felt angry.” “I’m disappointed.” “I was sad.” “I felt frustrated.” When you state a feeling, no one can reasonably argue with it.

Feelings are not judgments such as, “I feel that you are selfish.” That’s a negative judgment pretending to be a feeling.

It is important not to become identified with or immersed in what you are feeling. If you are sad, you can show a little sadness, but don’t fall apart. If you are angry, express the fact that you are angry, but don’t become ballistic.

People who are able to express their emotions without being overwhelmed by them garner more respect and empathy from others. They are also more capable of dealing effectively with the problems being signaled.

Desires and needs

Express what you desire, value, or need. “I would like more intimacy.” “I want a trusting relationship.” “I need support.” “I would like to have more time alone each day.” “I want to pursue my passions.”

Some people don’t like to express their needs because they don’t want to appear needy. Yet a direct declaration what you value and want is less manipulative than using blame or guilt trips. Such openness also supports the other person’s autonomy, allowing the other person to choose his or her actions freely.

Needs and desires are general, not tied to a particular person. For example, “I need you to love me more” should be replaced with “I want to be in a relationship with someone who really loves me and expresses it.”

No one can argue against your desires or needs even if they might not fulfill them.

Make a specific positive request

  • Specific: General requests such as “Support me” or “Clean your room” are not nearly as effective as a specific request such as “Would you help me pay the bills tonight?” or “Would you be willing to put your clothes lying on the floor inside your closet?”
  • Positive: Beware of saying something like “If you’d just get up off the couch and help around the house once in a while.” This reeks of hostile criticism.
  • Request: A request is not a threat or a demand. By making a request, you offer the other person the opportunity to do something nice for you. Rather than a scolding session, where everyone feels lousy, it can be a win-win situation, in which someone will likely help you and you will feel appreciative.

Transform the relationship

If you make repeated reasonable requests and another person repeatedly refuses to accommodate you, that is the other person’s prerogative. However, you should probably change your expectations of the other person and in some cases consider changing the scope of the relationship.

by Alison Poulsen, PhD

Read “Anger: ‘I have a right to be angry.’”

Watch “Expressing Anger Effectively.”

Read “Random Thoughts from So What I Really Meant.”