Login | Contact

Listening to Your Triggers – How to Suspend Judgment When You Are Angry

Pertinent Points

  • A hot button or trigger word can be words, a tone of voice, or a particular way someone conveys body language that sets you off.
  • Everyone has different hot buttons and trigger words that can cause them to become angry.
  • When we are feeling triggered we automatically rush to judgment about what the other person is saying or doing.

Key Question: How can you listen past their anger or yours?

Identify your physiological triggers.

It is essential to know when you begin feeling triggered, whether your face gets hot, shoulders tense, or your stomach starts turning, being able to recognize when you are triggered helps you to be more efficient in addressing it.

Take the judgment out of what happened.

When we are in a hot-button moment, we unconsciously jump to judgment. We feel accused, devalued, disrespected, or powerless. We judge what the person said and frame it negatively without considering that what we interpreted may not have been what the person intended.

Breathe to Calm Judgmental Thoughts.

Take deep breaths to calm yourself when you are feeling triggered. By taking deep breaths, you allow oxygen to the brain which can directly impact the adrenaline pumping through your system. By calming yourself down, you allow yourself to hear what the other person is saying without becoming defensive.

Be Curious in Conversation.

Ask the person questions about what they are thinking and feeling, to learn more about what is going on with them. Observe what is going on with the other person so you can begin to understand and question the situation.

Develop Self- Empathy.

Identify your feeling words to understand and determine what exactly you need at that moment.

Assignment for the week:

In our interview with Susan H. Shearouse on the Texas Conflict Coach® podcast, Susan suggested an assignment to listen to your reactions. Listen for the moments when you are hooked by trigger words and hot buttons, and spend some time identifying your feelings at that moment and what your needs are to address those feelings.

To learn more about this topic, listen to the entire episode entitled, Hot Buttons and Trigger Words: How to Listen Past Your Anger or Theirs.

Abigail R.C. McManus M.S Negotiation and Conflict Management

Guest Blogger

Leave a Reply


Festering Conflict: Address Disputes Before They Erupt

lava-67574_1280My second Minibük® Stop Avoiding Conflict: Learn to Address Disputes Before They Erupt will arrive in February, 2016. I chose to write about this topic because it is a very common approach my clients use to NOT deal with conflict. Organizations that reach out to me for assistance say “the employee says there is NO problem” or dismiss the hidden damage that avoiding conflict has had on working relationships and performance.

Most of us avoid conflict out of habit. A habit is a learned behavior based on an earlier formed belief and past experience that if I avoid/ignore/deflect, I will be safe. As a child, I learned to keep my mouth shut for fear of provoking my grandmother, who believed discipline came through physical, psychological and emotional threats. I learned to avoid conflict at all costs and, as a result, it became an early behavior pattern that continued into my early adult life. For many of us who hate conflict, there is a fear factor. A fear of not being liked, not being successful, not seen as a nice person, not viewed as competent and the list goes on. These fears prevent us from speaking up, voicing our concerns and asking for what we need. Unfortunately, the unaddressed issues fester growing into an ugly dispute and leading to a downward spiral in our working relationships. It can hurt productivity, contribute to stagnation and apathy, and be a barrier to decision-making. The irony is we try to avoid conflict to prevent this and yet, habitually avoiding conflict only leads to eroding trust and shaping people’s negative perceptions of us.

So, what do we do so the problem does not continue to fester and erupt? We must practice courage. Ruth Gordon says “Courage is like a muscle. We strengthen it with use.” Courage is a choice. Being courageous and fearless takes practice; it requires vulnerability; it means making hard decisions and it requires action. For many people, including me, encountering disagreement and facing escalating interpersonal conflict is scary. Interpersonal conflicts challenge our beliefs, value systems and self-image. The closer we are to someone in a relationship — whether it be our teenager, coworker, spouse, sibling, best friend, boss or neighbor — the greater the opportunity to practice being courageous and building our confidence.

Let’s look at how you can be courageous in the face of conflict.

  • Observe and listen for disagreements and misunderstandings. Watch for fight, flight or freeze behaviors in others and recognize your gut reactions of discomfort, anxiety or fear.
  • Acknowledge and address disagreements before they escalate. Recognize early signs or statements such as “I only see trouble ahead” or reactions of people sighing and walking away. Then, name the disagreement. Say, “I can tell you’re concerned about this. Let’s talk when you are ready.” By acknowledging concerns early, you may save a relationship or prevent unnecessary damage.
  • Get off automatic pilot. Know you can make a choice on how to respond to a conflict trigger. Reacting at lightning speed when someone pushes your hot buttons means you are on automatic pilot. Decide ahead of time how you want to respond in constructive ways, and practice that new behavioral response. For instance, if you typically shut down or walk away when triggered, practice staying and listening.
  • Neuroscience research shows how important breathing is to manage our intense emotional reactions such as rage, pain and fear. When you find yourself triggered, take breaths to slow down the racing thoughts and intense feelings. It will help you think more clearly and make constructive choices about how to respond.
  • Communicate one unmet need each day. Fear prevents many of us from communicating what we need, so we don’t ask. Identify one important but missing thing you need from someone else. For example, you need extra time from your co-worker to complete your part of an assignment. Ask, “Sue, it is important for us to turn in a complete and accurate report. I need your part of the report no later than 2 p.m.” Keep it simple and build confidence each day.

These are just a few examples of how to begin breaking the habit and taking courageous moments to have your voice heard.

Pattie Porter

Founder and Host

The Texas Conflict Coach®

 

 

Leave a Reply




  • Podcast Library

  • Subscribe by Email

    Join our mailing list to receive our newsletter and blogs!

  • Recent Posts