You cannot release tension by creating more of it…
Rationally, we know we cannot expect to live harmoniously with our partner at all times, but seldom do we emotionally accept that fact. Frustrations, unmet expectations, let downs, incivility, broached personal boundaries, poor behavior, brushes with insecurity issues, confrontations with un-resolved emotional developmental tasks can often trigger deep emotional reactions that fuel and give rise to unchecked jealousy and anger. These impulses drive our temptations to act utilizing rash behaviors and short-term decision-making that satisfy our basic instincts of self-preservation and immediate self-interest in releasing pent-up tension by lashing out. In the moment there is nothing more compelling and satisfying than completely releasing your engulfed rage and anger… …and then it is over… the moment and the relationship. You simply cannot have a healthy relationship where trust and respect do not exist, and in that moment of lost control and lack of self-regulation both were highly diminished if not destroyed. Just anger should be displayed in incredibly rare occasions and where it is truly warranted, if ever. Ultimately an angry defensive outburst moves you further, rather than closer together.
Negativity spiral of hostile reciprocation
It doesn’t have to be a flash of uncheck rage or anger that kills your relationship. The ease at which negativity, hostility and resentment builds into conflict, strife and reciprocated negativity is frightening, as it spins into an almost unrecoverable spiral of destructive behaviors, as partners interact in an absorbing state of animosity and hostility that fuels itself causing more harm to trust, respect and mutual admiration along the way… This negative spiral is one of the very real reasons that breaking up is the norm, not the exception in intimate relationships. We simply unwittingly fan the flames of demise without squelching them early when conflict is most manageable.
An important function of promoting and enhancing your relationship is your ability to respond constructively rather than destructively to negative impulse temptations. To prevent damage to your relationship and to your reputation regard anger, frustration, the surge for dominance or aggressive competitive action to be ‘right’ or ‘win’ as a caution sign to alert your to problematic emotional situation. The angrier you feel, the less effective you will be able to solve any problem, as it decreases your ability to think, take in new information, take fresh perspective or to come up with new solutions. This is especially true in any form of group activity where consensus building or collaboration building is essential in pursuit of any shared or common goal.
Taking a moment to take in a deep breath and letting the surge of adrenaline and emotions to pass through you, to clear your mind for an instant to think before you speak and to think twice before you act, may be all you need to release the tension and relax the body and mind from the fight or flight mode you’re currently on. It is this interruption that allows you to build awareness and establish self-control, to regulate yourself and to act through your beliefs appropriately. Taking a moment to stop and re-affirm your core values will ease the effects of hasty anger by reminding us why those values are important to us. By recognizing that anger is an emotional caution sign, it will help us focus on our long-term objectives, rather than short-term gratification and avoid our natural hazardous responses.
In the moment of pausing look into not only the situation, but what you really want. Take perspective. How you want to be regarded. Where you want the relationship to take you. How do you value the relationship. Who do you want to be. What are your values and are you acting through those. Focus on your behavior (the only thing you can control) and not of your partner’s is essential. Empowering yourself instead of attempting to control others or the situation is a key component of overcoming anger tendencies. Control what you can- you.
Listen to your partner. Not just in what she is saying, not just in what she is doing, but listen for what may be driving those words and actions. Utilize your powers of perception to try to understand what are her needs, wants and feelings of expectations that are unresolved or unmet? What is she emotionally aching for that she cannot reach? Before we speak, before we act, be very careful not to invalidate your partner, as once we have the opportunity for any productive discussion or problem-solving is all but gone.
Listen deeper still. Listen to deep within yourself and ask yourself why you’re responding negatively rather than positively to a potentially destructive partner’s behavior? It most likely will underscore unresolved emotional or developmental tasks for yourself well beyond the initiating event. Mentally bookmark this emotional reaction response and investigate it by performing a psychological self-analysis by looking at emotional patterns of behavior, as well as perform a relationship autopsy of those relationships that surround those feelings. Frequently strong emotional responses are unconscious and subliminal signals that unresolved dependency needs and developmental tasks are unresolved and will hinder the health and wellbeing of not only your relationship, but for you as well.
Self-control is not the whole story in regulating impulse control. Stress, general frustration, exhaustion, poor nutrition, lack of sleep and competing simultaneous demands will affect will-power and self-control reserves of anyone. It is important to recognize that your self-regulatory strength may be limited. As it is depletable. As it is renewable. Even someone who is committed to his or her relationship may fail at self-regulating due to self-regulating strength depletion despite their motivation.
It is highly beneficial if we can self-monitor not only ourselves, but the circumstances and environment in which we are party to for signs that we may be taxed, fatigued or worn down and act to counter it. In many instances we can foresee and anticipate that in an up and coming situation we may reach a similar point, and instead of just ‘sucking it up and driving on’ we can actually pre-plan rejuvenating and energy replenishing actions strategically. Whether this is getting extra sleep and rest, eating properly, treating yourself well, taking a moment to pause and reflect, exercising, sharing a good meal with friends or having sex lavishly (even if it’s just with yourself) can all have a remarkable effect on your ability to express gratitude in life and confer an enormous happiness advantage in general.