If you find yourself struggling to get out of bed in the morning, anxious about the day awaiting you, you are not alone. We are living in a time of great uncertainty, which causes stress levels to escalate.
Anxiety and fear take center stage, and we struggle to find ways to make life normal again. Often the symptoms are so devastating, it becomes harder and harder to identify the underlying problems.
When our ability to think is compromised, our ability to find resolutions is compromised.
When we try to cope without identifying the underlying core issues, we end up going round and round in circles. Stress levels not only continue to escalate but remain high day after day.
Everything was going so nicely, and then life stepped in. There’s not enough money to pay the bills, the credit card debts are piling up, in-laws intrude with too many visits or too much advice, to keep my job I have to work longer hours and accomplish more.
Suddenly we find ourselves arguing more – tempers flare, anger rises beyond the norm, and the blame game begins. We go outside our marriage to talk about our spouses and get consolation, validation, sympathy, and support.
And the scene is set for more serious troubles.
In his book, The Seven Principles for Making Marriage Work, Dr. John Gottman lays out in a practical format the seven principles for making marriage work, based on years of research and study in his Seattle based clinic, The Gottman Institute.
Communication is a skill that is learned and developed over time. When we recognize what isn’t working, we can replace it with something that will work.
We communicate all the time. We cannot not communicate. With our facial gestures, postures, words, or attempts to change the other person, we need to know how to become the type of communicator who respects ourselves and others.
Knowing yourself is vital in becoming a good communicator.
You need to know what triggers your stress buttons or emotional upsets, your fears of being hurt or looking stupid. Finding ways of dealing with adversity are often hidden from you until you are willing to accept yourself unconditionally, with both the good and the bad. When you feel okay to face your vulnerabilities you are taking charge of your interactions and your life, and that is reflected in your conversations.
“But you said. . . ”
“No, I didn’t. . . ”
“Yes, I heard you say. . . ”
“Well, that’s not what I meant!”
And so, it goes – round and round and round and we end up with two angry people who continue to find ways to attack, defend and destroy each other.
Anger builds as each continues to dig in their heels and insist they are right, and the other is wrong. You probably have had such conversations or have witnessed them. Discussions at this point soon move into the blame game:
“You always try to pin the blame on me. If you were here instead of out golfing, this wouldn’t have happened.”
“Oh, and how about you – out shopping again.”
The conversation has gone beyond misunderstanding and name calling.
So many things that contribute to high levels of stress in today’s world. Not having a job, home schooling while maintaining a job, unexpected financial concerns, trimming our budgets to bare bones, travel restrictions, and the inability to enjoy social functions, are but a few.
When the cares of the day max our ability to cope, we find that those high levels of stress can make it harder to maintain positive relationships.
We know that anxiety levels can dramatically rise as optimism flies out the window and worry about our future takes over. Anger, guilt, and shame are quickly activated. Learning to calm ourselves through slow, even breathing whenever stress levels rise is imperative.
We gather together with others because we find some commonality with them. We have a human need to socialize and bond. The support we receive is more than just having fun or a sense of belonging. The people we hang out with over time become a statement, a reflection of who we are, our views, values, and beliefs.
Besides the relationships we form with others, the relationship we have with ourselves and God are essential. All three are important to living a life with purpose, integrity and meaning.
Develop Relationships with Others
The relationships we formulate have a deep impact on our lives. Because of that we need to ask ourselves whether we want to commit to or remain in certain relationships.
We enter relationships because we need people. We need what a relationship can bring, such as social activity and interactions, but we aren’t always ready to work on making that relationship valuable and meaningful.
We want to be loved and accepted for who we are in spite of our shortcomings. We want to be heard and understood.
Moving in and out of relationships is not very satisfying over the long term. So, understanding what we bring to our relationships and how we communicate with one another is important.
Perhaps you have experienced misplaced loyalty, broken commitments, and trampled expectations from those you considered friends, colleagues or spouses. If you have been hurt in relationships, you may ask: Relationships – who needs them? Wouldn’t I be happier staying out of any serious relationships?
Like summer wildfires, the results of anger unleashed and unchecked by logic or reason can leave behind destroyed relationships and ruined lives. Left unrestrained, our lives can become tinder boxes ready to explode with just a spark of irritation.
Anger, like fear, is a great stressor when it becomes the norm for dealing with life’s problems.
As therapists, we see the effects of growing up in homes where anger is out of control. The wounds and scars run deep. Unless recognized, addressed, and changed, the patterns of behavior repeat themselves from one generation to another.
It’s okay to be angry. It is not okay to be aggressive.
You may have been led to believe that anger is never good and when you get angry you should quickly censure it. As I described in my earlier posts, anger has a purpose and we need to pay attention to what it is telling us.
Aggressive behavior often accompanies anger out of control, but anger and aggressive behavior are not necessarily synonymous. You can feel angry without being aggressive.
When we feel we have little control over our life and anger becomes our predominant way of resolving conflict or problems, it can lead to aggressive behavior.
Whether you are a man or a woman, understanding your feelings of anger and what triggers it is important. The inability to understand its origins can result in hostility, silent rage, or passive-aggressive behavior. Understanding and becoming accountable for our emotions allows us to assert ourselves responsibly.
Anger, like all emotions, has a purpose. It is neither bad nor good on its own. When managed and expressed appropriately, it can be an important ally and friend.
The energy that anger creates can help us make important changes. When used as a motivational force it gives us the motivation to change our lives for the better.
Left unchecked, however, it simmers beneath the surface, ready to explode at any moment. Anger then focuses on everything that is and has been going wrong in our lives. It keeps us from seeing anything good.
It is to our benefit to find out how we acquired an angry-aggressive habitual response before it becomes a wildfire that burns everything in its path.
Receive 3 Free Gifts when you subscribe to my mailing list!
Eight Ways to Change Your Focus and Change Your Life
Steps to a Successful Goal
Learning to Live Again in a New World (Chapters 1-2)
Plus, you’ll get a new blog post and podcast episode every Wednesday!