"Anger is only a symptom of what is really going on"
Whats really going on? best answer " I dunno" LOL
One time I heard a famous radio psychologist tell her listener " Oh you know whats going on, you just dont want to admitt it"
Is there shame in feeling hurt, having fear, feeling worthless, feeling dejected, hopelessness, how about pure hate.
Feelings and thoughts are different, but also are one and the same. They are like the head and tail of a coin We react to events with both thoughts and feelings. Feelings are emotions, and sensations, and they are different from thoughts, beliefs, interpretations, and convictions. When difficult feelings are expressed, the sharp edges are dulled, and it is easier to release or let go of the bad feeling. If we only express our beliefs about the event and not the feelings, the bad feelings linger and are often harder to release. Whenever someone says, "I feel that..." the person is about to express a belief, not a feeling.
Guidelines For Expressing Feelings
Try to be specific rather than general about how you feel. Consistently using only one or two words to say how you are feeling, such as bad or upset, is too vague and general. What kind of bad or upset? (irritated, mad, anxious, afraid, sad, hurt, lonely, etc.).
Specify the degree of the feelings, and you will reduce the chances of being misunderstood. For example, some people may think when you say, "I am angry" means you are extremely angry when you actually mean a "little irritated".
When expressing anger or irritation, first describe the specific behavior you dont like, then your feelings. This helps to prevent the other person from becoming immediately defensive or intimidated when they first hear "I am angry with you", and they could miss the message.
If you have mixed feelings, say so, and express each feeling and explain what each feeling is about. For example: "I have mixed feelings about what you just did. I am glad and thankful that you helped me, but I didnt like the comment about being stupid. It was disrespectful and unnecessary and I found it irritating".
Techniques for Expressing Feelings
The two following - I feel statements and I messages will help you:
Express feelings productively.
Respectfully confront someone when you are bothered by his or her behavior.
Express difficult feelings without attacking the self-esteem of the person.
Clarify for you and the other person precisely what you feel.
Prevent feelings from building up and festering into a bigger problem.
Communicate difficult feelings in a manner that minimizes the other persons need to become defensive, and increases the likelihood that the person will listen.
When you first start using these techniques they will be cumbersome and awkward to apply, and not very useful if you only know them as techniques. However, if you practice these techniques and turn them into skills, it will be easy for you to express difficult feelings in a manner that is productive and respectful.
Which of the two methods you use for expressing your feelings should depend on your goal, the importance or difficulty of your feelings and the situation.
I feel statements are used in situations that are clear and fairly simple, when you what to express yourself and avoid a buildup of feelingswithout attacking or hurting the self-esteem of the other.
I messages are used in more complex situations to clarify for yourself and the other person just what you are feeling when a) you have difficult negative feelings, b) you confront someone and want them to change their behavior, and c) it is very sensitive and important that the other person accurately understand.
I Feel Statements
These statements take the form of "When you did that thingI felt this way. That thing is a behavior of the other person, and this way is your specific feelings. Here are some examples:
"I felt embarrassed when you told our friends how we are pinching pennies."
"I liked it when you helped with the dishes without being asked."
"I feel hurt and am disappointed that you forgot our anniversary".
I Messages
It is called an I message because the focus is on you, and the message is about yourself. This is in contrast to a You message which focuses on and gives a message about the other person. When using I messages you take responsibility for your own feelings, rather than accusing the other person of making you feel a certain way. A You message does not communicate a feeling, but a belief about the other person. The essence of an I message is "I have a problem", while the essence of a You message is "You have a problem".
There are four parts to an I message:
When ... Describe the persons behavior you are reacting to in an objective, non-blameful, and non-judgmental manner.
The effects are ... Describe the concrete or tangible effects of that behavior. (This is the most important part for the other person to understand - your reaction.)
I feel ... Say how you feel. (This is the most important part to prevent a buildup of feelings.)
Id prefer ... Tell the person what you want or what you prefer they do. You can omit this part if it is obvious.
The order in which you express these parts is usually not important. Here are some examples:
" When you take company time for your personal affairs and then dont have time to finish the urgent work I give you, I get furious. I want you to finish the companys work before you work on your personal affairs."
"I lose my concentration when you come in to ask a question, and I dont like it. Please dont interrupt me when I am working unless it is urgent."
"It is very hard for me to keep our place neat and clean when you leave your clothes and other stuff laying around. It creates a lot more work for me and it takes a lot longer, and I get resentful about it. Id prefer that you put your clothes away and put your trash in the basket."
"I resent it when your flirting with the women keeps you from having time for your work, because it means more work for me."
Common Mistakes
Not expressing a feeling at all, expressing a belief or judgment.
Sending a disguised You message.
Only expressing negative feelings.
The nonverbal body language contradicting the words. For example, smiling when irritated.
Practice these techniques and turn them into useful skills. Make it easy for yourself to spontaneously express difficult feelings in a manner that is productive and respectful.
Hey thanks for that useful info Vini. I can so relate with the "I Feel" statements you know. That is one way I take ownership of my thoughts and my feelings instead of finding someone or something to change.
If I'm angry with someone today, mostly in context with my loved ones, instead of saying you hurt me or you embarrass me or you accuse me, I prefer to just say " I feel hurt" or "I feel embarrassed" or "I feel accused" just stopping short of tilting the blame on the other, and hence owning the fact that it's me who feels hurt or angry, that these feelings arise in me, within me, not from the other person's behavior of way of being... this way, I'm also more quickly led into the solution as I have identified the problem to be mine already by using I statements...
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"If we do an honest examination of exactly what we are giving, we are better able to evaluate the results we are getting."Chapter 10 - Emotional Pain - NA Way of Life.
Why i posted this is because of how I talked to someone , my Aunt a few days ago.
I got upset over something she said to me that was insulting, she's a person who always whining about getting insulted by others and she does it to others without even realizing it and I went off on her for doing it to me .
It was ok for me to say what I was feeling but the way I did it wasn't very honest or tactful.
I didn't use the I statement I wasn't specific, just need to work on it , now I feel like I need to fix it LOL which "I" feel embarrassed doing LOL it's sorta silly but if we're going to learn to communicate peacefully and effectively somethings need to be learned.
Some people it doesn't matter how you come at them there going to respond negatively thats something i a, also trying to learn and accept but thats not what matters what matters is how I feel afterwards, after telling someone how I feel....right????
