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RESPONDING TO INSULTS BY IGNORING

If you have been following this blog, you know that I have often discussed different ways to respond to insults.

Illustration by Eric Sailer
Illustration by Eric Sailer

For example, some people respond to negative criticism that is designed to be constructive as if it was an insult.  They then become angry, defensive and end up storming away.  In a post titled CRITICISM AND WISDOM, I encouraged people who respond in this way to this type of criticism to learn to change their attitude. I explained that this type of criticism does not have to be viewed as an insult, but rather, as something potentially helpful and something that can lead toward wisdom.  Rather than becoming defensive, we can learn to welcome this type of criticism and even encourage the criticizer to feel free to provide additional criticism in the future.  This takes practice, but it can be achieved.

Sometimes people begin to throw insults at you because they are angry about a conflict they have with you.  In this type of situation, rather than to respond to the insults by becoming defensive and returning the insults, I advocated in an earlier post learning a plan to DIG FOR THE CONFLICT in a friendly, assertive manner.

More recently, I mentioned that in certain types of situations RESPONDING TO INSULTS WITH QUIET SADNESS can be helpful.  This type of response is most helpful when the insults are being provided because the insulter is in a stressed-out mood about something that has nothing to do with you, or because the insulter is jealous of you.

When I engage in discussions about the above types of responses, people sometimes ask me what I think about just ignoring an insult.

luann insultIn the above Luann comic strip, Delta tries to get Luann to consider ignoring Tiffany.  I wonder if it would be better to ignore her insult but not ignore Tiffany.

This ignoring insults strategy has been with us for a long time.  I remember a principal many years ago advocating that kids should learn to ignore insults because tossing insults at someone is a lot like a game of tennis.  tennis serveThat is, in tennis, if Ron serves a ball to you, if you refuse to hit the ball back, Ron will quickly become bored and find someone else to play with.  Similarly, if Ron throws an insult at you, if you ignore it, rather than throw the insult back, Ron will soon become bored and leave you alone.

There are times when I have used the ignoring approach fairly successfully.  I remember a time when I was about 12-years old.  I  was  passing three guys who were hanging out on a street corner.  They appeared to be around 18.  When they started insulting me, I ignored it and just kept walking.  They let me pass with just one more insult.  It was all over in a matter of seconds and no physical harm had occurred to me.  And so, the ignoring strategy worked pretty well.

However, when I got home, my imagination took flight.  I wondered  if my sense of being a “true” man had gotten roughed up just a bit.  supermanMaybe, I thought, if I really had guts, I should have told those guys a thing or two even at the risk of being beaten to a bloody pulp.  Then I imagined being Superman, and I used my super powers to beat all three of them up.

But now that I’m quite a bit older and I have a far more secure sense of my manhood, I think that under the circumstances that I found myself as a 12-year old, my actions were indeed reasonable.  I’ve learned over the years that nothing I could have done differently would have been really likely to have had any real positive impact on those three guys.

To create real change with boys like that requires an intervention that a typical 12-year old could hardly be expected to create.  martin luther kingIt would have to involve, for example, someone the older boys genuinely respect, or creating a coalition of citizens working together to take the type of nonviolent actions that was used to put a stop to the disrespectful treatment of blacks during the civil rights demonstrations of the 1960s.

For young children and those individuals who have trouble learning words, the great benefit of the ignoring approach is that it is perhaps the easiest strategy to learn.  Not even a single word is required, and it indeed can often produce better results then returning insults with insults.

word powerClose cousins to the ignoring approach, is to learn to use a particular word or phrase in response to the first insult followed by ignoring any following insults.  The most popular of course is “Sticks and stones will break my bones but words will never harm me.”  Others are:

“So.”

“Good one.”

“Nice try.”

“I’m not going there.”

This “word or phrase approach” can give the person using it the experience of doing something to stick up for oneself.  The word or phrase is meant to convey to the insulter that you recognize the game that the insulter is trying to play, and you are smart enough to know how to refuse to play it if that’s what you wish to do.  There is a sense of empowerment that comes with being involved in a choice and taking some outward action to exercise your choice.  ignoreIgnoring, or covering your ears to pretend to ignore, without saying anything may seem “weaker” to you than at least saying something on your behalf in a pleasant, self-assured manner.

This strategy works best when the word or phrase is uttered in a pleasant, friendly tone while looking squarely into the eyes of the insulter.  If you instead say the word or phrase with a sneer or with any other action that tries to convey that you are somehow better or smarter than the insulter, the strategy is likely to make the situation worse.  You don’t want to do anything that makes the insulter angrier than he or she may already be. That might lead to an escalation of any underlying conflict and violence.  A sneer amounts to returning the insult, when that’s just what you want to avoid.  Any action that comes off as returning the insult will most likely motivate the insulter to try harder to make you feel bad.

Now, although ignoring or using a quick word or phrase followed by ignoring is easy to learn and often much better than returning the insult, for most situations trying to first find out why the person is throwing out insults is a much better course of action (see INSULTS: A COMIC STRIP LOVER’S GUIDE).  concernedBy asking the insulter in a concerned manner the reason for the insult can lead to a quick fix for some underlying problem.  And of course, if this “asking in a concerned manner” approach doesn’t work, you can always use the ignoring approach or one of its cousins afterwards.

Well, that’s my post for this week.  I’m hoping readers will take some time to post a comment about these ideas.  What has worked for you?  What has been your experience in trying any of these strategies?  I’d love to hear from you.

Have a great week!

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Some people will enjoy reading this blog by beginning with the first post and then moving forward to the next more recent one; then to the next one; and so on. This permits readers to catch up on some ideas that were presented earlier and to move through all of the ideas in a systematic fashion to develop their emotional and social intelligence. To begin at the very first post you can click HERE.

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RESPONDING TO INSULTS WITH QUIET SADNESS

A couple of weeks ago, I provided readers of this blog a post titled, “How I Met Cool Steve.”  There, I told a story from one of my novels about a teenager, Jeff Star.  At one point, Jeff is in an angry mood because his teacher gave him so much homework, and perhaps he is also having some jealous feelings about how much respect the other students have for Cool Steve.  Jeff Star tells us what happens next:

lincoln high1Suddenly I hear, “Hey, Jeff Star!”

I turn to my left and spot Cliff calling after me.  “Jeff, that guy Steve you were asking about,” Cliff calls out, “well, here he is.”

There, standing by Cliff is Cool Steve with a smile on his face.  As I walk over, I’m feeling a completely unfamiliar nervousness.  What’s he smiling about? I think to myself.  Cool Steve!  Cool Idiot if you ask me.  And then, when I open my mouth, I find myself saying in a loud tough voice, “So you’re Steve.  I’ve been hearing about you.  The word is you’re a Jerk!”

As I glare at Steve, with his Mack Truck shoulders, my heart pounds furiously.  From the corner of my eye I notice Steve’s friend, Cliff, watching on, his mouth closed so tight he seems to have no lips.  His words from yesterday come to mind—“Steve’s the best athlete I’ve ever personally known.”

Big deal!  I’m ready to go at him.

I’m waiting for an angry come on, or a quick jab from his right.  My muscles are as tight as a hangman’s noose.

I notice several students who were walking home from school have put on their brakes, and their eyes are flashing back and forth between me and Steve.

Steve’s eyes lower, his forehead creases.  Then his eyes look into mine and I see, instead of fury, sadness.  “I guess,” he begins to say haltingly, “well… I was hoping… you know… starting a new school here… well, I was hoping the guys would like me.”

Those dark, glimmering eyes of his….

“Jeff,” says Cliff, “why did you say that?”

My eyes dart to him and back to Steve.  Cold perspiration beads up on my forehead.  The students looking on are almost drooling.  What should I do?

Uncomfortably, I find myself shifting my stance as I look into Steve’s eyes…the sadness there…eyebrows down.  They look like they are on the verge of becoming watery as he looks directly into my eyes, then down, and then back up into mine.  My fury begins to turn into a feeling of downright stupidity.   “Listen Steve, I… I don’t know why I said that… everyone I talked wit’ said you were okay.”  I take a quick glance at Cliff and the other students watching on…and then hurry away.

A few minutes later, I’m pushing the elevator button in my apartment lobby.  Jeez, I just made a great impression, I think to myself, a wonderful great impression.  Steve’s eyes… man, who is this guy?

In junior high, whenever I started to put someone down, I got returned insults and fistfights.  Such reactions would turn me into a raving lunatic. Now, with the way Steve acted, I don’t know how to respond to his quiet sadness.

In contrast to the beliefs of many people, the story, “How I Met Cool Steve” puts forth the theory that someone can be respected even if they respond to an insult in a different way than to return the insult or to physically attack the insulter.  calvin argumentAs a boy growing up in Brooklyn, I became pretty acquainted with the typical way to respond to insults.  Most often, voices would get loud, and the exchange led to a very uncomfortable feeling between the two parties.  When the two parties came back together, there were often more uncomfortable verbal exchanges.  From time to time physical fights would break out, school pants got ripped at the knees as one guy tried to pin down the other on the cement ground, and I saw more then one guy end up with a broken nose.  Parents had to take time off from work to meet with the principal, and sometimes the insults led to larger groups ganging up on other groups to defend the honor of someone.

outliersMalcolm Gladwell, in his fine book, Outliers, discusses regions where people are willing to fight in response to even the slightest insult.  He refers to these regions as having a “culture of honor.”  One of the clearest consequences of having an above average “culture of honor” is that the murder rate is quite a bit higher than average.

In the Cool Steve story, there is something about how Cool Steve uses his eyes to negotiate through his challenging experience with Jeff Star.

eyesHow we use our eyes can dramatically influence an experience.  To illustrate this, consider this example.  When I first began to drive in New York, I was astounded that there were times when I was trying to ease over to the left toward my exit, when I would encounter some aggressive drivers. They would lean forward and the expression on their faces seemed to say that they would kill me if I dared to move in front of them.

aggressive driverAs I reflected upon this, I recognized that there were times that I too acted like one of these aggressive drivers.  But then one day, someone began to indicate that he wanted  to move in front of me, and as I started to get into my angry, aggressive mode, the person seeking to move in front of me deliberately caught my eye with his friendly gaze and indicated with his hand that he wanted to move over.  polite driverThere was something in his eyes that seemed to be just asking me if I minded if he moved over, rather than like he was trying to bully his way over.  Instantly, I found my whole self dramatically change.  I quickly eased off the gas peddle and waved him over.  I felt a reduction in my anger.  His eyes somehow let me know that he was not merely an it–but rather, a fellow human being.

Afterwards, I began trying this approach whenever I wanted to move over in heavy traffic, and it has been an enormous help.

sad eyesHow we use our eyes can have similarly helpful effects when someone  throws an insult at you. By looking gently into the insulter’s eyes and softly letting the insulter know you are sorry to hear whatever the insult is about often eases tensions.  Then, if you look sadly down toward the ground for a couple of seconds, and then gently back into the insulter’s eye, this has a way of making a personal connection.

As I began to try this in my teenage years, I was amazed at how well it worked.   At first, I had a little fear that my friends would think less of me, but this proved unfounded.  Occasionally, a friend would say to me, “You should have slugged that guy who insulted you right in the kisser.” I’d shrug my shoulders, and that put an end to it.  All of my old friends stuck with me, and I ended up often becoming friends with the insulters.

Now, some people in my conflict resolution classes over the years have asked, “What’s wrong with standing up for yourself?”

My answer is, “Nothing is wrong with it.  I encourage people to stand up for themselves.  But there are smart ways to do it and not so smart ways to do it.”

Consider the following Luann  comic:

luann insultHere we see Luann preparing to stick up for herself so that as soon as Tiffany throws an insult at her, Luann will be ready to return the insult.  If you are a follower of the delightful Luann comic strip, you know that this back and forth insult pattern has been going on and on for years.  And if two people are fine with continuing to act this way toward one another, they are free to do so.

But let’s say Luann is getting tired of this old game.  If she really wanted to effectively stand up for herself, she would first try to figure out why Tiffany is insulting her.  It has long been my impression that Tiffany is jealous of Luann because some boys prefer Luann to her.  Returning insults at Tiffany won’t resolve that issue.  Gently looking sadly into Tiffany’s  eyes and asking her in a concerned voice why she is throwing insults at her might lead to a more lasting solution to this type of problem.

Now, of course this quiet sadness approach is just one tool to have in your conflict resolution toolbox.  It is not quite right for every situation.  In the past, I recommended a few others (see for example, INSULTING CRITICISM: WHAT CAN WE DO ABOUT IT?). We’ll also be looking at other effective ways to stand up for yourself in future posts, ways that oftentimes work far better than returning insults.

Have a great week!

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Some people will enjoy reading this blog by beginning with the first post and then moving forward to the next more recent one; then to the next one; and so on.  This permits readers to catch up on some ideas that were presented earlier and to move through all of the ideas in a systematic fashion to develop their emotional intelligence.  To begin at the very first post you can click HERE.

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The NFL and Bullying: How to Change the Culture

RichieThis is my third “NFL Bullying” post since the topic splashed all over the national media this past Monday.  The first (“The N.F.L. Culture and Bullying“) presents the theory that one reason why bullying is sometimes viewed as acceptable is the belief that it can increase motivation to reach a level of excellence not achievable without bullying.

Whereas there may indeed be legitimate examples of some people achieving more in some valued area than they would have because of some insult, there are many arguments that insults are far more likely to be harmful rather than helpful.  From my own observations, insults most often just lead to a nasty exchange and wasted energy.  Moreover, some talented people who might have made an excellent contribution to a team may end up quitting altogether rather than putting up with what they feel is abuse.

parent yellingOff the football field, recent research has found that harsh verbal discipline by parents led to increases in teenage depression and more behavior problems, including fighting with peers, trouble in school and lying to parents (see Longitudinal Links Between Fathers’ and Mothers’ Harsh Verbal Discipline and Adolescents’ Conduct Problems and Depressive Symptoms).

I am therefore not convinced that people, to be fully motivated, need to be insulted.  Football playIn the NFL, players know that if they do well their records will show this. Millions of dollars help to motivate.  Lack of effort will lead to being cut from the team.  When players do well they are cheered by millions and receive more financially rewarding sponsor deals. The players want to do well not only for themselves but for their teammates and to be respected as a skillful player by their fellow professional football players.  The coaching team is hired to demonstrate passion for excellence, and they convey this attitude through modeling.  With these types of motivators, hazing, with its likelihood of causing more harm then good, makes little sense.

My second post on this topic (N.F.L. Bullying: The Real Reason For It) argued that whereas part of the reason for the hazing of rookies in the NFL is the belief that it can challenge players to perform better, the larger reason has to do, in my opinion, with a completely different dynamic. I expressed this dynamic as follows:

“Veterans recognize that the rookies are after their jobs.  When Joe Quarterback sees a fresh new quarterback on the team, he says to himself, After all my hard work and effort and all of the damaging blows that I’ve taken for the team, now this young son-of-a bitch wants to take my job.”

selma marchThis underlying anger is the real fuel igniting the bullying.  I likened what the bullies of the NFL are doing to what white racist southerners did to blacks in the south.

Now I do want to make it clear that I certainly don’t have enough information to say if any specific person involved in the Incognito-Martin incident is guilty of doing anything wrong.  But I personally think there is ample evidence that there is currently too much bullying going on in the NFL, and we should go ahead and start discussing ways to change the culture.  Why do I believe this?

Ryan+Tannehill+August+9One reason is the words used by Ryan Tannehill, QB for the Miami Dolphins, while defending his teammate, Richie Incognito, who is being accused of bullying.  “Does he [Incognito] like to give guys a hard time?” said Tannehill. “Yes. Does he like to pester guys and have fun? Yes.  But he brought a lot of laughter and a lot of cohesiveness.” (Quoted in Bloomberg Press in article titled, NFL Bullying Accusation Forces Teams to Look at Own Locker Rooms“).

These kinds of statements even from someone trying to defend Incognito supports my contention that it is time to start thinking about changing the NFL culture.  A much better culture would impart to the players a clear understanding that there are far better ways to bring cohesiveness to a team than giving teammates a hard time and pestering them and that laughing about such behavior doesn’t make it excusable.  I’m not alone.

Jason Reid
Jason Reid

Jason Reid, a writer for the Washington Post wrote a column on this topic titled, “Miami Dolphins Blacks’ Support for Richie Incognito in NFL Bullying Affair is Troubling.”

Here’s what Reid  had to say:

Miami Dolphins players don’t get it. Their support of suspended guard Richie Incognito – even after they learned he used a racial slur in a threatening voice mail left for biracial linemate Jonathan Martin – is among many troubling aspects of the bullying controversy that has engulfed the NFL franchise.

But for me, what’s most disturbing is that several misguided African- American Dolphins players – Mike Wallace, Mike Pouncey, Brent Grimes and Michael Egnew have been among Incognito’s most vocal defenders – identify more closely with Martin’s alleged tormentor than they do with Martin. Their support for Incognito shows the wrongheaded thinking that can arise from the locker-room culture and long-standing beliefs in the African American community about what behavior is socially acceptable for blacks.”

IF indeed there is too much bullying going on in the NFL, such verbal statements can be one way to change its culture.

There is some hope that the culture can indeed be changed.  According to a recent USA Today report, at least one NFL team has already managed to do this at least for one team–the Pittsburgh Steelers.  There we learn that:

tro PolamaluThe attention hazing and bullying have received this week surprises Pittsburgh Steelers safety Troy Polamalu. Having only played for one organization his entire 11-year career, Polamalu says he’s never seen any young players deal with anything even resembling hazing.

“Coach Tomlin has always said that if you are willing to help us win than you’re part of our family,” Polamalu said. “Whenever anybody young or new comes into here, we always have open arms and are willing to help them get used to their professional lives, whether it’s getting a car or giving them some change before they start getting paid.”

In another report, this one from ESPN, Polamalu said that the Steelers’ ethos starts at the top with chairman emeritus Dan Rooney and president Art Rooney II.

“They’ve really instilled a family environment that’s permeated our locker room so whenever a rookie comes in we accept them with open arms. We teach them the best way we know on how to be professional, how to take care of your body, how to train, how to learn the defense, the offense, whatever it may be.

Mike TomlinIn the same article, Steelers’ coach Mike Tomlin is quoted as saying:

“We take a simple approach in that young players can be quality reasons why we’re successful so if they’re capable and willing to help us in terms of what we desire to get done as a football team then we’re all committed to helping them help us,” the seventh-year coach said. “I think our veteran players embrace that and have mentor-like relationships with our young guys…”

These statements suggest that it is possible to create a culture in the NFL without the hazing of the younger players that appears to go on elsewhere.

In my view, the culture should start at the point just before a player’s contract is signed.  The coach should look the player in the eye and say emphatically, “I don’t know what you’ve been taught while playing football before, but if you sign with us, you must agree that you will not participate in any hazing or putting down of players, young or old.  Is that absolutely clear?!”

Moreover the contract should clearly have wording indicating the consequences of breaking this rule that includes suspensions and monetary penalties.  The coach should underline where in the contract these provisions are, and they should be fully discussed.  If the player doesn’t want to agree to these terms, he should be told that he’ll have to find work elsewhere.

Now, I understand that one of the strategies of football teams is to insult players on the other team. This is done in the hopes of getting the insulted player so angry that he will start a fight and end up either getting thrown out of the game or costing his team some other penalty.  And so, teams do have to train their players to handle these types of insults.  This can be done very effectively without hazing in the following way.

Coaches can have the players practice responding to insults by saying, “Nice try.”  The players are told that when they say these words, it actually means, “I am not stupid enough to fall for that trick.”

The players should undergo repeated training on this.  The training periods should begin with the coach standing in front of all of the players.  He then states, “We are all going to now practice handling insults.  This practice session will be done like this.  I’ll shout an insult and all of you are to call out, ‘Nice try.’  After your reply, I’ll then shout, ‘What do we mean when we say, Nice try?’  Then in unison, all of you will call out,  ‘I am not stupid enough to fall for that trick.'”

This drill should be done with twenty repetitions and then repeated on several different occasions.  Then the players are told by the coach that during intra-squad scrimmages,  to practice using the “Nice try” technique, from time to time he will have one squad start to insult the other squad players during the practice game.  At such times, the individuals being insulted are to practice responding to the insults by saying with a smile, “Nice try.”  The coach should mention that it is only during these types of practices that players insulting players will be tolerated.

With this type of practice, players can become competent in handling insults during real games that is consistent with a respectful culture among fellow team members.

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Some people will enjoy reading this blog by beginning with the first post and then moving forward to the next more recent one; then to the next one; and so on.  This permits readers to catch up on some ideas that were presented earlier and to move through all of the ideas in a systematic fashion to develop their emotional intelligence.  To begin at the very first post you can click HERE.

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OPENNESS TO THE OTHER: BYPASSING ANGER BY REMAINING CONFIDENTLY ENGAGED

This week we have a special treat, a guest blog post by Dr. Robin Lynn Treptow, PhD.  Dr. Treptow describes herself as a peace psychologist who lives in Montana with her family.  She believes that sustainable world-wide peace is achievable via psychological wisdom, and she labors one-on-one in each human interaction towards this goal.

Here’s a little background to Dr. Treptow’s post:

Illustration by Eric Sailer
Illustration by Eric Sailer

A couple of weeks ago, I published a post titled FROM ANGER TO CHALLENGE: A STEP TWO EXAMPLE.  That post provided a parable in which Audrey, a young woman, has just graduated from law school.  When her father begins to urge her to begin her career at his Wall Street firm, Audrey becomes angry, and cries out, “Dad, we discussed this already!  I’m going to get a job in the Department of Justice!”

Dr. Treptow, it just so happens, believes that it would be helpful for my readers to see the character in my parable act in a different way, one in which Audrey displays the principles of “Openness to the other” (The Virtue of Multiculturalism Personal Transformation, Character, and Openness to the Other, by Blaine J. Fowers and Barbara J. Davidovin, September 2006, American Psychologist, Vol. 61, No. 6, 581–594).  I feel my readers could benefit from this point of view, and so I now turn this post over to Dr. Treptow.

Below, I will use blue letters when I am using Dr. Rubin’s words in his original post describing his  parable of Audrey.  Whenever I want to insert a comment into his parable or change his words to illustrate bypassing anger by remaining confidently engaged, I will use red letters.

Illustration by Eric Sailer
Illustration by Eric Sailer

Audrey is at a fine restaurant with her parents celebrating her law school graduation.

[This scenario involving primarily Audrey and her father has been adapted herein using a novel strategy for managing one’s emotions in a proactive manner:  bypassing “anger” or other negative emotions altogether and moving towards a wholehearted focus upon “openness to the other.”  Some aspects of the original script have been omitted as irrelevant and unnecessary to the more effective and streamlined process.]

“Well, your mother and I are so proud of you, Audrey,” says her father.

“Thanks, Dad!”

“Now you know, Audrey, I think it best that you begin your career in my Wall Street firm,” says her father.

audrey7 [Audrey very momentarily takes an inner assessment of her emotional, cognitive, and behavioral resources—she had decided about a month ago to try a novel approach to relationships, an approach that keeps in mind that two people can communicate openly with one another even though they do not have the same backgrounds, heritage, and life experiences.  A major goal with this approach is to clarify that others have ‘legitimate commitments to their own ways of life that are worthy of respect.’]

emotionsHaving heard her father’s comment about beginning her career at his firm, Audrey’s thoughts follow in this line:  “Emotions:  I am pretty upbeat because this is my law school graduation celebration; though sometimes I can be vulnerable to reactivity to others’ comments at times of an ’emotional high,’ I think that in this case it will be ‘okay’ to honor my father by remaining open to whatever he should wish to say.  cognitionCognitions:  Though it will certainly be reasonable to avoid agreeing to any immoral thought or actions, I do not realistically think that my father would put me in that type of position now or at any other time.  I certainly ought to be able to listen openly to my father’s points of view as his daughter and as a competent law school graduate.  behaviorBehaviors:  I am an adult; I am fully capable of listening to my father’s statements about a matter close to his heart:  it will be simply a matter of sitting here, looking at him as he speaks, and expressing agreement with anything about which I can concur.”  Audrey’s mental evaluation—comprising something like 30 seconds—meanders to a close as she hears herself gently intone…

audrey5“Hey, dad, that is a sweet idea!  Why don’t you go over again the primary reasons that you would like me to work there?”

[Audrey is quietly cognizant of her primary goal:  to be in a relationship with her father; she has set aside for this conversation any needs to justify her desire to work at the Justice Department—realizing that she is an adult and is fully capable to make that decision with or without her father’s input.  In fact, it is this very confidence in her own ability to act wisely without her father’s direct counsel which enables Audrey to set aside any perceived need to convince her father that she has made (or will make) the best choice. Audrey remains aware that this approach is based in authenticity; that is, it will backfire if it is used as a “tactic” or “strategy” just to get her way or to convince her father that she is a capable adult:  its purpose is to keep oneself in pleasant and amiable harmony with the other.]

“Dad, we discussed this already.” 

[Here, in Dr. Rubin’s original script, Audrey is beginning to become angry and defensive.  But in this revised approach, Audrey, instead gives her father a warm smile and pats him on his arm.]  

Department of justice“As I mentioned to you before, Dad, I’m going to get a job in the Department of Justice,” says Audrey. “I made some connections there and that’s where my heart is.”

[While Audrey’s words are almost identical to those she had said in Dr. Rubin’s scenario, with her new “openness to the other” approach, she is quietly conscious that her voice tone and facial affect are markedly more congruent to her inner feelings than they would have been if she had started to become angry.  Specifically, Audrey notices that her voice is soft and connected:  there is no harsh tone as she relates the truth of how she feels and the action that she is hopeful to take.]

“We discussed that several months ago, and just briefly,” her father replies. 

Audrey nods quietly with deep affection in her eyes.  Because she has assessed her inner resources and found them to be fully ample for the task of remaining in a caring and a loving relationship with her father, she is free to fully acknowledge his side of the relationship.

“Now that the real decision is right before you,” her father says, “it’s time to get serious.  I want to make sure you really think this out thoroughly to prevent you from doing anything foolish.”

Audrey smiles.  She fully appreciates her father’s reasons for speaking with her about her career choices:  he loves her very much!

pleasureShe is consciously aware of the spontaneous pleasure welling up inside of her for being able to listen to and appreciate why her father might be so motivated to engage her in this discussion.

 “Thank you, Dad,” Audrey says, and she leans over and gives her father a kiss on his cheek.

Audrey nods from time to time with deep respect as her father begins speaking—keeping her heart decidedly open to his.

audrey7Audrey inwardly celebrates her success:  despite so much well-meaning advise from law school colleagues and others in her social circle to be “assertive” and “tell your father that you have made up your mind…” she had tried a novel approach with wonderful results.  Not feeling at all anxious as to how the course of the conversation might turn out—knowing at that very deep place within her heart and soul that the Justice Department job was most likely going to remain solidly in her sights—Audrey prepares her whole person to be fully engaged with whatever her father might have to say.  She makes a mental note that she has researched her job options well; there is absolutely no reason to become defensive in discussing them with her father who obviously is highly invested in her prospects as a lawyer: “Why wouldn’t he be? He is a lawyer himself!”

When her father is done, Audrey carefully summarizes what he had to say. 

summarize3

Audrey notices that her “summary” is more than just repeating back her father’s words as if she did not really care about his feelings:  “It has gone to a deeper level.  I find myself wondering how my father might be feeling:  ‘Does he think, I do hope she still takes the job with me?  I really like her—she is a strong young woman and would be such an asset to my firm…” or ‘Might he wonder if I will grow away from him if I take another job—one that has differing ideas about a lawyer’s hands-on practice…what needs to be done and why…?’ She is pleasantly surprised and pleased to discover that her actions are not a “staged pretending to take my father seriously” but a genuine and honest interest in her father’s viewpoints on the matter.

thinkingShe pauses for a good few minutes, showing her dad she is really thinking over all the information she has gathered. 

Now Audrey decides to openly share with her father some of the thought process that has gone into her career choice—conveying by the congruency of her affect, words, and behaviors that she has indeed given her career a great deal of thought.  She impresses her Dad with her knowledge of what it takes to thoroughly consider her job options, the type of research that supports the procedure she had chosen, and the information that she had gathered on the specific options that she considered.  She then asks her father for his input.

audrey5Again, Audrey is pleased with her new approach: she is genuinely interested in her father’s advice, ideas, and practical approach to the job-search situation.  “This is rather fun,” she thinks.

[Audrey is not at all detached from her father and his needs during this exchange: rather, she is so confident in her own inner resources as to be fully available emotionally to her father during this difficult moment.]

Then she announces her decision that she is going to stick with her initial choice, a job with the Justice Department. 

Her father once again objects, making a few final pleas for her to reconsider. 

With a few moist tears in her eyes, Audrey gently reassures her father of her devotion and love for him as her father. 

[Having adopted at her innermost core a commitment to be “open to the other” throughout their interchange, she now can fully understand the mix of emotions that her father might be experiencing.]

Audrey’s father observes his internal thoughts:  “Wow!  She’s a smart one:  I am so pleased that she knows what she wants to do.  Yes, I am sad that she won’t be working for me—but she will be a dynamo for the Justice Department… I wonder if she might agree to have an informal ‘father-daughter lawyer’s lunch every Thursday when I seldom have pressing matters at hand…”] 

After summarizing what her father had said, using her most loving voice, Audrey says, “Dad, you make some very good points.  Here’s what we’ll do.  After one year of my job at the Department of Justice, you and I will meet again to discuss my career.  I’ll have a lot more information by then about what I like and don’t like about that job.  You’ll have a whole year to think up some new reasons for me to go into your firm.  I’ll only be 26 by then, and so it won’t be too late to change my career path.  And if I do decide to change, I bet at least some of the stuff I’ll be learning at the Justice Department will be helpful for a Wall Street lawyer to know.” 

Audrey’s father looks a little sad as she tells him of her final decision.  Still, he nods, and says that he appreciates that she will remain open about the possibility of changing her decision after a year.  And then he adds,

audrey4“And do you think that the Justice Department’s new stellar appointee will grant her leave every Thursday for a leisurely lunch—“lawyer networking”?  We can pick a place nearby the Justice Department—I have some flexibility to travel across town—and maybe one or more of those times you could invite some Justice Department co-workers to join us.  I would be eager to hear more about how their branch of lawyering differs in both concrete and more theoretical ways from what I have done thus far in my career.”

Audrey9“Sure, Dad,” Audrey replies with a smile, and they conclude their meeting with a sweet hug.

———————

Some people will enjoy reading this blog by beginning with the first post and then moving forward to the next more recent one; then to the next one; and so on.  This permits readers to catch up on some ideas that were presented earlier and to move through all of the ideas in a systematic fashion to develop their emotional intelligence.  To begin at the very first post you can click HERE.

Categories
anger conflict management conflict resolution emotional intelligence free social intelligence and emotional intelligence curriculum interpersonal conflicts intrapersonal conflicts social intelligence stress Stressors rating scale threats wisdom

ANGER, STRESS AND UTILIZING THE CHRONIC STRESSORS SCALE

Illustration by Deanna Martinez
Illustration by Deanna Martinez

Last week I began to answer the following question from one of my students:

“I have been finding many of my new conflict resolution skills very helpful.  However, to my dismay, sometimes I’m feeling stressed out and then if I become angry I find my skills fly right out the window.  Why do you think that this occurs, and is there anything I can do about this?”

I began to answer this question by first explaining how  mounting stress can lower the threshold for triggering an emotion blow-up.

I then explained that when we notice that we are at the edge of exploding, we would be wise to use THE SIGNALING TO BACK-OFF TECHNIQUE.  We now begin to look at another approach that can help people who find themselves dealing with overwhelming stress.

UTILIZING THE CHRONIC

STRESSORS SCALE

stress3Some forms of stress may be so minor that they don’t give us much reason to think that they can have a serious negative effect on our functioning.  In the stress literature, these minor stressful events are called hassles.  If several are occurring during a relatively short period of time and are occurring day after day, minor hassles can become major stressors.  And even major stressful experiences, when they begin to occur regularly, begin to seem “normal.”  In time we may not connect the stress that has begun to feel “normal” with our irritability.  Rather, we may come to believe we have a hostile temperament.

Here’s a strategy to help you find out if chronic stressors are a problem for you.  Just below this paragraph is a scale that  provides a list of chronic stressors and a space for you to rate on a 0 to 5 scale how stressful you find each, with 5 indicating the highest level of stress.  You may notice that I have not included on the list stressors that are transitory, such as the death of a loved one or moving to a new home.  Transitory stressors can be quite severe but time and warm friendly support throughout these rough periods will typically put them to rest.

CHRONIC STRESSORS SCALE

 

  Stressor                                                                                      Zero to 5

  1.  Stressful commuting
  2.  Lack of quality sleep
  3.  Lack of regular exercise
  4.  Noisy environment                                                          
  5.  Stressful eating pattern
  6.  Lack of supportive relationships
  7.  Being provided too much negative criticism
  8.  Boring job
  9.  Chronic health condition
  10.  Feeling worthless
  11.  Worries about financial problems
  12.  Use of alcohol
  13.  Use of cigarettes                                                                
  14.  Use of other drugs
  15.  Recurring angry memories
  16.  Other stressors                                          

a. ________________                                                        b._________________                                                                                                                                                 c. _________________                                                                    

stress2Once you fill out the Chronic Stressors Rating Scale, you may notice that you can eliminate one or more of the stressors rather easily.  But for many of us, this is too difficult at first.  As an alternative approach, get your total Chronic Stressors score by adding up all of the ratings that you made on the right side of the scale.  Then have a problem solving session, perhaps with a friend you trust.  Your goal might be to find a set of strategies that lead to a lower total score of just 5 points.

Completely eliminating a stressor or two is only one approach to reducing your total score.  Another approach is to find a way to just reduce the intensity of a few of the stressors.   exerciseFor example, say that you rated “Lack of regular exercise” a five because you get practically no exercise and you are really feeling very, very stressed about that.  Perhaps you will be unable to figure out right away how to get all of the exercise you need.  Nevertheless, you may still think of a way to begin to get a little more exercise each day so that you can reduce your rating for this stressor from a five to a three.  This will lower your total score by two points.  Now you only have to find a way to reduce two or three other stressors a point or two in order to lower your total score by five points.

Here’s a parable that will better illustrate someone utilizing the Chronic Stressors Scale.

The Parable of Jenny

 

Illustration by Deanna Martinez
Illustration by Deanna Martinez

While Jenny is having a sandwich in the lunchroom working on her Chronic Stressors Rating Scale, her friend, Trish, comes over.

“Jenny, what are you up to?” she asks.

“I’m trying to figure out how I can reduce the amount of stress in my life so I won’t get so angry all the time.”

“Well, let’s see here,” says Trish looking over at Jenny’s ratings.  I see you gave yourself a five for stressful commuting, a four for lack of quality sleep, a five for lack of exercise, a four for a noisy environment, and a five for worries about financial problems.  Oh, look, I see under other stressors you wrote in ‘feelings of loneliness.’  You gave yourself a four on that one.  Then you wrote in, ‘price at the gas station going up.’  You gave yourself a five for that one.”

“Yeah, each time the price for gas goes up a few cents more it really ticks me off.  I already have financial problems and, man, when I fill up and see what it’s now going to cost me every week, it really gets to me and I see myself getting angry all day long for the stupidest stuff!”

“So, what have you come up with to lower your stress levels?”

“I just began to think about it, Trish.  I’ve been thinking about maybe buying some earplugs.  baby cryingI have a wonderful family living next door to me, but there’s a newborn baby in the family that starts to wail quite a bit.  He’s darling, but I have to admit that it sometimes starts to get to me.  And there’s a two-year old there that can scream to high-heaven quite a bit also.  Still, putting earplugs in my ears, I’m not sure I’m comfortable with doing that.  Do you have any ideas of what I can do?  I’m feeling a little stuck.”

“Hmmm, I see the first item that you gave yourself a five on is ‘stressful commuting.’  Tell me about that, Jenny.”

traffic jam“Oh, it’s driving me crazy!  It takes me usually an hour to drive to work, but I have to figure on an hour and fifteen minutes in case the traffic gets really backed up.  Even then I end up being late a couple of times a month, which ends up putting me in a bad way with the boss.  When that happens, I end up really, really, in a bad mood.  During the commute there are people cutting me off, people honking, and a couple of months ago I got into an accident.  With my $500 deductible insurance policy, wow, I got backed-up on my credit card payments.  I’m scared to death that if I get into another accident I’ll be really unable to pay my bills!”

apartment building“I see,” says Trish sympathetically.  “The commute sure is causing you a whole pile of stress.  You know, I drive by Elm Street every morning, and I notice that the apartment buildings over there regularly have some rentals available.  It’s less than a mile from work.  You could walk through the park to get here in twenty minutes less than the drive.  Then you can get your exercise in every day and save some money on gas.”

“I don’t know,” Jenny replies, “I’d come into work all sweaty.”

walking“A lot of people in our offices somehow make it work.  They drive bikes or walk, carry a backpack, and change when they get in.  Or, if you want, I can pick you up on my way in to work, and you can walk home.  That way, you could sleep an hour later every morning and come to work more rested.”

“Aren’t those apartments off of Elm awfully expensive, Trish?”

“It would cost you an extra one fifty a month, but you pay for gas and upkeep on the car more than that.  If you live by Elm, you could give up your car altogether for a year and really save some money.  In fact, if you really wanted to save quite a bit of money for a year we could…”  Trish suddenly pauses here.

“What were you going to say, Trish?” asks Jenny.

“Well, I’m also having some financial problems and I was thinking of finding someone to share an apartment with me.  I looked at a two-bedroom place over by Elm.  If we went in together, each of us would save a couple of hundred dollars a month and we’d still have our own rooms.  Still, I sure like living alone.  On the other hand, I’m really struggling to pay the bills.”

“Sharing an apartment,” says Jenny softly to herself.  “I don’t know.  But it would just be a one-year commitment.  credit cardsIf it turns out awful, I would have made the sacrifice just so I can pay off all of those credit card bills.   I might even end up liking it.  I’d have someone to eat supper with…”

In the end, Jenny and Trish did get an apartment together.  It turned out to be much quieter than Jenny’s last one.  She is less lonely, her commute to work permits her to sleep an extra hour a day, and her commute home—a walk mostly through a park—is one of her favorite parts of her day. 

high gas prices2On her walk home, Jenny passes a gas station and she always notices when the price at the pump goes up.  At such times, instead of ruining her day, she finds herself smiling. 

Jenny feels physically better since beginning her daily walks and sleeps more soundly.   Her anger is far less likely to interfere with her conflict resolution skills.

 

This parable illustrates that with a little problem solving it may be possible to figure out ways to reduce your overall stress level which may then reduce your difficulty with anger.  We’ll be practicing using the Chronic Stressors Rating Scale from time to time in the near future.

Well, that’s our lesson for today.  I hope you all have a great week.

——————————-

Some people will enjoy reading this blog by beginning with the first post and then moving forward to the next more recent one; then to the next one; and so on. This permits readers to catch up on some ideas that were presented earlier and to move through all of the ideas in a systematic fashion to develop their emotional and social intelligence. To begin at the very first post you can click HERE.