More Love Less Conflict: A Communication Playbook for Couples

More Love Less Conflict: A Communication Playbook for Couples

by Jonathan Robinson

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Overview

More Love Less Conflict: A Communication Playbook for Couples by Jonathan Robinson

The pace of modern life leaves little time to truly connect with our partners, yet the need for good communication is greater than ever before. This book of strategies will teach you how to communicate effectively through structured practices. You'll learn simple ways to keep the lines of communication open, become a better listener, understand and avoid your own and your partner's triggers, and solve common problems.

The methods in this book will help you to build your communication skills in a safe and deliberate way. Once your communication muscle is strong, you will have the ability to handle almost any situation. Your relationship will be filled with more intimacy and connection and less frustration and arguments.

Product Details

ISBN-13: 9781573247276
Publisher: Red Wheel/Weiser
Publication date: 05/01/2018
Series: N/A
Pages: 224
Sales rank: 235,176
Product dimensions: 5.50(w) x 8.50(h) x (d)

About the Author


Jonathan Robinson is a psychotherapist and a professional speaker, who conducts workshops on communication, leadership, and team building at Fortune 500 companies. He is the author of Communication Miracles for Couples. Visit him at www.findinghappiness.com.

Read an Excerpt

CHAPTER 1

What the World Needs Now

In my many years of experience counseling couples, I've found that what most people want above all else in a relationship are moments of care, understanding, and empathy — I use the acronym CUE. When we feel our partners truly "get us," it feels fantastic. When our partners are upset, we need to take the cue to be on CUE. When our partners feel that we understand their pain or know their joy, they feel loved by us. How sweet that can be. Regrettably, however, such moments are rare in most relationships.

While we all want to feel understood, the way we tend to communicate makes this harder and harder. Even when communicating face to face, people often misunderstand each other. And talking by phone or communicating by text or email makes empathic understanding even more challenging. Yes, emojis can sometimes help, but they certainly don't replace the impact of a lover holding your hand, eyes welling up with tears, as you describe an awful day. We want to know that our partners truly care, and we often don't care what they have to say until we feel that they really do care.

When people are stressed, they are generally not at their best. After millions of years of evolution, we respond to stress in one of three ways — we fight, we flee, or we freeze. Perhaps you've noticed fighting words coming from your partner when you've given them some simple feedback. Your statement "I don't think that outfit will be appropriate for the party" can be met with vitriol and venom — "Look who's talking. You don't look so great yourself." And the fight is on. Conquer or be conquered. This used to be helpful when faced with a tiger on the plains of Africa 200,000 years ago, but it is not useful when dealing with your mate.

Another way we're conditioned to react to stress is to take flight, or flee. Once again, when facing a tiger, this is an effective strategy. But if you avoid needed conversations in your relationship, those needs don't magically go away. In fact, they can soon pile up into a wall of resentment. The next thing you know, you're paying your hard-earned money to a therapist to avoid an impending divorce. Since the whole point of a partnership is to share love and joy, fleeing is not an effective strategy.

A third survival strategy people fall back on when under stress is simply to freeze. You can see this in other animals as well. When a mouse's life is in danger, it sometimes simply "plays dead," hoping that the cat won't bother it. In my couples counseling practice, I often see partners "numb out," or simply not communicate anything about what they feel or want. Their hope is that, if they appear frozen, their partners won't bother them and will leave them alone. In fact, sometimes this strategy can work. Even when it does "work," however, the results are less than satisfying for both people. Eventually, partners can simply "give up," as all the love that was once in the relationship is replaced by animosity and resentment.

Because people today are dealing with more stress than ever, it's critically important to know how to communicate when under pressure. Unfortunately, our biologically programmed reactions — fight, flee, or freeze — tend to make matters even worse. Just when we need to be at our best, we tend to lose our heads. So what can couples do to avoid these ingrained instinctive reactions? What they need are new communication skills and new mechanisms to make sure they use them.

Even though I teach workshops and write books about communication, when severely stressed, I find that it's easy to forget everything I know. For couples who have much less training than I do, I can imagine it may be nearly impossible to go beyond fight, flight, or freeze responses when faced with a big problem. That's why I've developed tools that can work under even the most stressful conditions. Whether your immediate goal is to connect deeply with your mate or to tackle a thorny issue, you'll find practices in this book that can create miracles.

Currently, about 45 percent of marriages end in divorce — and the failure rate of second and third marriages is even worse. That means people aren't getting better at relationships and communication just through repetition. Most of us have had very little communication training, so our communication skills are weak and ineffective. Learning how to master these skills is a bit like building muscles. The structure of the practices in this book will allow you to build your communication "muscles" in a safe and deliberate manner. Once your communication abilities are well developed, you will no longer need as much structure to get to your desired outcome. You will have the communication strength to handle almost any situation.

Finding the Target

Since care, understanding, and empathy are things that we all want, why are they so hard to get? First, we forget (or don't realize) that empathy and understanding are our true goals. So we often lose track of what the real target is and spend our time, energy, and words in pursuit of other ends. For example, you think that proving your partner wrong will help you to feel good — and indeed, feeling you are right and your partner is wrong can temporarily make you feel very powerful. Yet there's always a price to be paid. It may feel good in the moment to blame our partners and put them down, but the result of such behavior is never more love and less conflict.

Simply having a clearly defined target will get you halfway to your goal of more love. I learned the importance of having a clearly defined target while in college. One day, my roommate challenged me to a game of one-on-one basketball. He was a great basketball player. In fact, he was the only freshman on the varsity team. However, I felt I could use my brain to overcome his talent. I accepted his challenge on one condition — that I be allowed to place a one-ounce object anywhere on the court before the game began. My roommate accepted my terms, and we headed for the court. Once there, I took out my one-ounce object — a blindfold — and placed it in a strategic location — over my roommate's eyes. Then I announced: "Let the games begin!"

Admittedly, it still ended up being a rather close game! But I was able to beat one of the best basketball players around because I knew exactly what the target was — and he did not. Despite my total lack of skill, I found that, if I threw enough balls in the general direction of the basket, sometimes one would go in. In the same way, if you throw enough words in the direction of care, understanding, and empathy, you will occasionally score. You don't need to say the perfect words if you aim for the right target.

The Four Horsemen

Once you know what the right "target" is for good communication, you need to learn what the main obstacles are to hitting that target. There are four distinct culprits that get in the way of expressing care, understanding, and empathy. I refer to them as the Four Horseman of the Relationship Apocalypse: denigration, denial, dismissal, and distraction. When partners engage in any of these behaviors, it foretells that significant problems lie ahead.

Denigration is a way of belittling our partners. The most common way of doing this is through blaming them for all our problems. I see it all the time in my counseling office. Couples blame each other for stupid stuff, like not squeezing the toothpaste from the bottom or shutting the door too loudly. When you denigrate someone, you feel self-righteous or angry, and both of those feelings take you farther away from your goal of emotional connection. In fact, when we use complaint and blame as a strategy to change our partners, it never really works. Instead, it simply keeps us from seeing how we may have contributed to the difficulty at hand.

Denial is the second culprit that keeps us from care, understanding, and empathy. When we deny a problem, we don't even recognize that there is a problem. Men tend to be better at this than women, but we've all been there. For example, for a long time, I denied that I left dishes in the sink. I eventually learned, however, that denying my role in the conflict did not make the dishes magically disappear. In addition, I learned that denying that I left my dishes in the sink did not do much to appease my wife. In fact, quite the opposite. Denial may seem to work in the short term, but it always comes back to bite you.

The third obstacle to getting what we want in relationships is dismissal. When you dismiss or belittle your partner's feelings, you miss an opportunity to show your empathy and care. Even little comments like "You shouldn't feel so upset" or "It's not that big a deal" can make your partner feel misunderstood. The truth is that if our partners feel we don't really understand their feelings, it will be even harder for them to let those feelings go and move on. Frequently, I see men quickly dismiss their partner's feelings and instead try to solve the problem at hand. Solving problems can be a nice thing to do, but first you need to acknowledge your partner's feelings about the situation. If you dismiss those feelings, he or she probably won't be receptive to whatever solutions you bring forth.

The final barrier to connecting more deeply with your partner is simple distraction. Over the course of a single day in America, the average person consults a smartphone an average of 143 times and watches almost four and a half hours of TV. Amazingly, 20 percent of people regularly look at their smartphones during sex! That's a lot of distraction. We all need to be entertained once in a while, but if your media consumption, drugs, or other distractions keep you from connecting with your mate, you've got a problem. Overcoming distractions is one more reason why deliberate communication exercises can be so helpful in removing the various obstacles to deeper connection.

Mahatma Gandhi once said: "I have only three enemies. My favorite enemy, the one most easily influenced for the better, is the British Empire. My second enemy, the Indian people, are far more difficult. But my most formidable opponent is a man named Mohandas K. Gandhi. With him, I seem to have very little influence." Gandhi clearly understood how hard it is to change our behavior. It's easy to tell our partners that they need to change. The real question is: "Are we willing to change?"

Learning anything new is usually difficult. But I've learned that, with the right information, the right tools, and a clear goal, change is possible. In fact, miracles are possible.

Simple and Easy Practice

The next time you're experiencing a nice connection with your partner, ask about his or her view of how you both handle stress as a couple. You can simply ask: "What have you noticed about how you and I relate when we're stressed? What patterns do we typically fall into?" Listen and affirm what your mate says. Being aware of a pattern or problem is the biggest step you can take to overcoming it. Once you've heard your partner's perspective, you can offer your own insights. You may even offer a strategy or two from this book. Talking about your "stress patterns" is a great way to step out of them. If you can bring humor to such a conversation, you get major bonus points. You may find that the next time you're both stressed, remembering your typical patterns can prevent you from diving deeply into them.

CHAPTER 2

The Power of Desire

It can be extremely useful to look at yourself and your partner in terms of what you each truly desire or value in an intimate relationship. To the extent that you can satisfy your partner's strongest desires, he or she will be very happy with you. To the extent that your partner can satisfy your deepest desires, you'll be very happy with your partner. Pretty simple.

Knowing what you and your partner most value is the first step to having those desires satisfied. Once these desires are brought to light, you can more easily steer your communication and behavior toward meeting each other's needs. Unfortunately, most people don't have a clue as to what they or their partners really want. No one ever comes right out on a first date and says: "I'm really looking for safety and security. Is that something you would be good at giving me and enjoy providing?"

In chapter 1, we learned that everybody is really looking for care, understanding, and empathy — CUE. This is true for all of us. It's in our biological makeup. Yet people want other things as well, and we all value them differently. At the end of this chapter, I give a list of what I call the Fifty Universal Desires, which consists of words that describe things people want in their intimate relationships. Let's see how one couple responded when asked to identify desires from this list.

Sarah and Brian entered my office as a last-ditch effort to avoid divorce. Sarah hit me with a list of complaints about Brian, expecting that I would somehow set him straight. Brian just sat there with his arms folded against his chest, occasionally giving me an eye roll that silently said to me: "This is the crap I have to deal with." Somewhere around Sarah's tenth criticism of her husband, I asked her a question that stopped her in her tracks. The question was: "If Brian changed in all the ways you wanted, what would you have that you don't have now?"

At first, Sarah couldn't answer the question. I explained to her that you can't hit a target if you don't know what the target is. Then I showed her the list of Fifty Universal Desires and asked her to circle five words on the list that struck her as something she deep-down really wanted in her marriage. Suddenly, the anger drained from her face. Sarah started circling her five words: safety, affection, companionship, intimacy, and belonging. I noticed tears in her eyes as she reflected on her chosen words. I asked her what she was feeling and she responded: "This is all I've ever wanted, and I see I'm not getting any of it."

It was true that Sarah's desires were not being met, but I explained to her that it didn't have to stay that way. Her acknowledgment of her actual desires was an important first step in helping her get what she really wanted. Once she knew precisely what she really wanted, I asked her: "How can you communicate or behave in a way that makes the fulfillment of your desires more likely?" It's an important question to consider. After all, criticizing your partner probably won't lead to things like safety, affection, or belonging. In fact, Sarah did not know how to communicate in a way that could lead to these things.

When I asked Barry what five words he would choose from the list, he circled ease, independence, pleasure, respect, and discovery. It became immediately apparent that Barry and Sarah wanted very different things. That's okay. You don't have to want exactly the same things in order to have a successful relationship. We'll look more at this later in the chapter.

Just Like Me

A major obstacle to meeting our partners' desires can be the judgments we make about how they have gone about satisfying their needs in the past. When we judge our partners, we express a belief that they shouldn't be the way they are. I confess that sometimes I get judgmental about my wife's behavior. Occasionally, I see that her strategy for satisfying her desires is ineffective or even opposed to her ultimate goal. Then I fall into feelings of self-righteousness and superiority. My friend and fellow author Arjuna Ardagh (ArjunaArdagh.com) taught me to say three magical words at such times to put a quick halt to my judgments. Those three magical words are: "Just like me."

The words "just like me" are a very effective antidote to self-righteous and judgmental thinking. After all, I often behave in ways that don't lead to the intimacy I desire, so when I see this behavior in others, it invokes a feeling of compassion. We're all human, and we all let our past conditioning influence our actions in detrimental ways from time to time. When you see something you don't like in your mate and you want to let go of your judgments quickly, try thinking the words "just like me," and notice how it makes you feel. For me, it often brings up a feeling of compassion — or, at the very least, it helps me to let go of my judgments quickly.

Another way to avoid making judgments is to see your partner as simply trying to satisfy his or her deep-seated desires. After all, that's what human beings do — they try to satisfy their innermost desires. We are biologically programmed to do so. Desires are not bad. They motivate us to take action. The problem is that the ways in which people go about fulfilling their desires can sometimes cause suffering. People often use strategies that are ineffective or totally counterproductive. But once you're clear on what you and your partner really want, you can work toward achieving it in productive ways. When you work to satisfy each other's true desires, love will flow between you.

(Continues…)



Excerpted from "More Love, Less Conflict"
by .
Copyright © 2018 Jonathan Robinson.
Excerpted by permission of Red Wheel/Weiser, LLC.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Introduction vii

Part I Building Strong Relationships 1

Chapter 1 What the World Needs Now 3

Chapter 2 The Power of Desire 11

Chapter 3 Keys to Connection 23

Chapter 4 Vive la Difference! 35

Chapter 5 Communication Workout 43

Part II Understanding Your Partner 55

Chapter 6 Curiosity as a Portal 57

Chapter 7 Feelings and Desires 61

Chapter 8 Pushing Buttons 67

Chapter 9 Avoiding Triggers 71

Chapter 10 Know Thyself 77

Chapter 11 Honesty Is the Best Policy 83

Chapter 12 Your Perfect Partner 87

Chapter 13 Shared Pleasures 91

Chapter 14 The Real You 95

Part III Increasing Love in Your Relationship 99

Chapter 15 Say What You See 101

Chapter 16 Say What You Like 105

Chapter 17 Ask for Answers 111

Chapter 18 Perform Periodic Maintenance 115

Chapter 19 Spoon 'Til You're Tuned 119

Chapter 20 Share Your Wisdom 123

Part IV Reducing Conflict 127

Chapter 21 Care for Yourself 129

Chapter 22 Show Empathy 133

Chapter 23 Take Responsibility 139

Chapter 24 Speak Your Heart 145

Chapter 25 Tell the Truth 149

Chapter 26 Work Together 157

Chapter 27 Negotiate Change 163

Chapter 28 Apologize Sincerely 169

Chapter 29 Take a Break 177

Chapter 30 Accentuate the Positive 181

Chapter 31 Write What You Feel 185

Conclusion: Final Thoughts 189

Appendix A Guide to Exercises 193

Appendix B Lists of Emotions and Desires 197

Appendix C Key Questions and Sentence Prompts 201

Acknowledgments 203

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