In theory, saying the simple word of NO is a piece of cake, two-year-olds do it all the time. However, many of us struggle with refusing a request and end up saying yes while quietly wishing we could just say no. There are many reasons that saying no can feel uncomfortable or difficult: we may worry about upsetting or offending someone, we might feel guilty, we might also feel as though we are being selfish.
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In my last blog, I introduced the concept of validation which is about hearing and understanding another person and letting them know that you get it. We do not have to agree with someone to validate them and we do not want to validate the invalid. For example: If someone felt so angry they punched a hole in the wall, I would not validate the action of punching the hole in the wall, I would validate the fact that the person was angry. When at a loss for how/what to validate in a situation, try to identify the emotion or feeling someone is experiencing and validate this. Emotions are always valid, what we do with them may or may not be valid.
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At points in all of our lives, we find ourselves feeling as though other people do not hear or understand us. This can be hugely frustrating and lead to a breakdown in communication where neither side feels as though they are being recognized. In these instances, validation can be incredibly helpful. Below are some skills to help you let people know that you care and are listening, which helps them listen better to you in return.
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A short while back, I wrote a post about improving the quality of close relationships. Relationships, however (and especially romantic ones!), are deeply complex emotional dynamics that require ongoing attention and care. Three tips for improving them just isn’t enough! So, here are three *more* principles to improve and maintain the quality of relationships in your life.
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For effective communication, it is often advised to use “I” statements. “I” statements are pretty much exactly what they sound like - they comprise a way of communicating that focuses on the thoughts and feelings of the person speaking, rather than the person listening. For example, someone might say “I feel disappointed when you cancel plans with me” rather than “Why can’t you ever follow through on your promises! You’re always flaking on me”. The former phrase allows for accountability for one’s own experience, while the latter incites blame and criticism, which are not helpful in interpersonal conversations.
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