Tag Archives: Boundary Setting

Managing Unspoken Expectations

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Titanic Model

 

 

 

 

 

 

 

(A man surveying the results of an iceberg named ‘hypergamy’)

“Expectations that go unspoken do not infer consent.”

 Icebergs of Navigational Routes

Unspoken expectations, conditions, rules and obligations are like icebergs to the navigational routes of our relationships with others. They lurk in the byways rarely seen or noticed, and if so typically at a distance to become a natural part of one’s emotional landscape and an element forming your context for being. We sail past, around and quite often through these emotional berg flows with little consequences to us or our relationships until that frightful day when we strike one. And like icebergs themselves, what is visible to the eye is only a portent to the massive formulations that lies below the surface.

Obligated Servitude

We all have and created expectations for ourselves, our relationships and have projected those onto our partners. We have the natural tendency to expect the significant people in our lives to behave in a manner envisioned and internalized, to include operating in synchronicity with us, with little thought, planning or management, yet we cannot in all honesty and with integrity expect our partners to read our minds, pick up on every nuance of reflective or reactive body language, to read between the lines of what we say or do, or to fully understand and comprehend us, if we do not trust and respect them enough, to share and discuss what ails us or what we expect of them. Failing to do so is unfair, unhealthy and unwarranted and is a lazy, self-absorbed form of passive-aggressiveness behavior, that delegates the responsibility and accountability that is our own to others, without the courtesy or respect of open acknowledgement of those facts. It is a clandestine form of negotiation that sets our partners up for failure, obligation and servitude. These clandestine obligations create an incredible burden of pressure to recognize, understand and anticipate, that leaves even the most astute and capable partner drained, frustrated and ultimately overwhelmed. Ultimately it is a sign that we don’t respect ourselves enough to be willing to openly present, discuss and negotiate with our partners, what we feel, what we believe and what we expect. Sadly any relationship not built on respect, care and understanding is one poorly built and crafted, especially the one we create with ourselves, as that relationship is the one that gets projected to the world and our partners.

Crossed Boundaries

When someone does something that is in deep contrast to the standards, boundaries and beliefs, regarding behavior and consideration, we often feel deeply hurt, betrayed, angry and confused at this display of lack of consideration and care. It is natural and common to withdraw emotionally from the relationship and perceptions of a relationship change when there is a contrast between the ideal and reality. Furthermore resentment builds, as a result of any unspoken breaches of values that goes unaddressed. We naturally resent the transgression and now ourselves for not demonstrating the fortitude to embrace our own truth, with our partner, in an honest and open way and is then compounded with each additional occurrence or remembrance. This is a progression of emotional responses that sets off a chain of reaction, much like a domino cascade that spreads and leads towards the end of the relationship, such as a brush fire leads to devastating forest fires. Instead we should stop keeping the emotional peace of silence and honor ourselves by speaking up and speaking out.

Unrealistic Expectations

When we hold unrealistic expectations of and for our partners, we are in essence not seeing them for who they truly are or the reality of what we are asking of them and needing. It is a form of invalidation when we reject our partners, their efforts and investment in us and our relationships when we hold expectations that they cannot achieve. The greater the degree of disparity between what is expected and what is achieved is just the initial basis of frustration, which is sure to snowball to a larger magnitude of consequence. When unrealistic expectations are systemic and form an institutional element within a relationship, it is a sure sign that the partners are an inappropriate fit for each other, but instead of honestly looking at the true cause of the issue and resolve the relationship appropriately , we cling to our failed choice of a partner and relationship, and seek to control and brutally dominate it into submission, rather than face reality and release our partners appropriately with care, consideration and respect. When we hold unrealistic expectations of our partners, fail to recognize and utilize appropriate methods to resolve the relationship, should we ever be surprised when our partners after so much invalidation, disrespect and inconsideration on our part, choose to resolve the relationship inappropriately instead?

Conflict as a Vehicle of Awareness

Not all unspoken assumptions, expectations, rules governing behavior that sabotage relationships are known. In fact, there tends to be three categories that they fall into; the first is the spoken and conscious, which tend to be boundaries which are culturally held, known and actively expressed to our partners. The second is what is unspoken but known consciously, some of these I’ve just written about. The third is something that is unspoken and consciously unknown to us. It resides within us, without our conscious awareness of it. We simply don’t see it until it is upon us. Even then, like icebergs in the dark, we may not even recognize the entire mass and reality of what is before us, as we respond to the violation or transgression, with unexpected hyper-sensitivity on our part. It is at these moments that we should recognize our own emotional reaction as a signal to stop, look and listen to the source of where these emotions are coming from. Looking into the source of these emotions via psychological self-analysis and relationship autopsy, is an incredible starting point for determining what the underlying issue and concern is. Frequently they don’t reside or originate with our partners or the perceived transgression, but from our own past and development. It is only after consciously acknowledgement, acceptance and be willingness to account for these emotions, that we then progress to sharing them with our partner, utilizing relationship skills of conflict management, in communicating emotional needs, having a critical conversation, and setting boundaries with them. In doing so, we take on the accountability and responsibility of securing our own happiness and creating the life we really want. It is a process that is worth the investment not only for our relationships and partners, but individually for ourselves.

IMPULSE CONTROL & SELF-REGULATION

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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.

Pro-relationship action

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.

Stop!

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.

Look!

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!

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!

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.

Ego-depletion

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.

Self-monitoring

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.

 

Providing Validation

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Providing validation image

Love is validated in the memories of the past…

 

“I see, I hear, I get”

Emotions heal and anger is soothed when they are heard and validated. So too are the people and the relationship they’re in. Validating is about “not only do I hear what you’re saying, but I get it, I get you.” You are in essence saying to your partner “I see you, I hear you and you and our relationship together have meaning to me.”

Beware the extremes

Communication is an emotional event, especially when emotional needs or personal boundaries are at stake. It is at these times that relationships can come to an inflection point in value and how they are perceived by our partners. While at these points are polar extremes, validating our partner on a regular and continuous basis is at the heart of any intimate relationship.

Even when we disagree

Even when we disagree, validation provides a way for us to communicate the common ground between us. Providing emotional validation shows the speaker that we’re not only accept them, but they are safe and secure in expressing themselves and their thoughts and ideas free of ridicule or disdain.

It’s about leadership

As a man we’re culturally taught not only to provide but to also protect, typically from an external threat, but what happens when the threat and injuries are internal, that originates from within the relationship and by us? When our actions indicate blaming, judging, denying and minimizing our partner’s emotions, we are invalidating not only their emotions, but them as well. These actions leave psychic and emotional wounds which leave our partners feeling rejected, ignored or judged. What does it say about a man’s leadership ability when he makes his partner feel this way on a continuous basis? Should he be surprised when she seeks out comfort, security and acceptance from another man in the casual sex quadrant of life? Do you really think it will stay casual for long? Are we not aware of hypergamy by now?

Relationship cancer

Invalidation disrupts relationships, creates emotional distance and alienation with our partners. It is a drain on the emotional bank account we have established, and one that typically fuels a relationship’s demise. Combine invalidation with a negative feedback loop and the relationship is in a certain death spiral.

‘Knowledge-Doing’ gap

While this knowledge is mostly likely very common, what isn’t is acting on the actual behavior traits of validating our partners on a continual basis. It’s what’s known as the ‘Knowledge-Doing’ gap. We may know something, but there is a big gap in habitual behaviors which are destructive to our relationships.

When listening is an investment

Most people stop listening when they think they already know what the other person is going to say. Other times they stop listening when they’ve gotten the information they wanted, but that’s not why your partner is talking to you… Active listening is when you’re able to accurately repeat in your own words what it is that your partner is conveying or trying to. If you’re not sure, you ask clarifying questions to seek their intent. Validating goes beyond active listening and combines developing empathy and emotional support skills in recognizing that your time, energy and focus attention sends the very real message that your partner is important to you, and what they are saying is important to you, as a consequence. When you listen to build and reinforce a relationship, you’re investing in the relationship and your partner. That’s the validation we’re talking about.

Striking a balance

However there’s a balance to be struck between empowerment the ability to change your state of being, including your feelings and behavior and emotional validation. Men tend to focus on too much empowerment and women tend to stay in emotional validation too long, which inhibits progress in both cases. If you don’t validate sufficiently, your partner will resist your efforts at assistance. If you validate too much, your partner will begin to identify with their issue or symptom (victimhood mentality). Emotional validation without empowerment is ineffectual pity and empowerment without emotional validation leaves your partner feeling that you don’t get them.

 

Soliciting Feedback

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Soliciting Feedback image

“Houston we have a problem…”

Receiving honest feedback or better yet, soliciting honest feedback is a terribly challenging thing to do initially. Often we are afraid of the answers. We just don’t want our eyes opened to them. We’re afraid of change and the emotional and physical toll on our psyche in accomplishing them. Lastly I feel that we’re also very much afraid of being accountable and taking responsibility for our actions and behaviors in how they affect others and how they affect our relationships. It’s just simply easier to stay comfortable in not knowing, not addressing and not being accountable.

Mind the Sting…

Don’t react to the initial sting of negative feedback, by becoming defensive or guarded. The sting is there to get your attention and to call upon your focus. Learn to recognize it as such. Critical events are confidence-testing junctures and almost always opportunities for learning even though they are moments in which you are managing conflict. With receiving feedback your competence and individual performance are being addressed by your partner as she is expressing her emotional needs. If unsolicited and the more raw, insightful and direct with regards to your long-standing personal traits or behaviors, these can very much trigger self-esteem and self-image issues of the ego in adverse ways. Recognize the value of this opportunity and the information being presented, as it will likely hold value you haven’t addressed or capitalized on and is coming from a trusted source with intimate knowledge of the subject at hand.

 “Man is disturbed not by things, but by the views he takes of them”

The initial shock to your system will dissipate shortly, if you have the appropriate frame of mind and stay positive by living in the moment. You’re a man. This is the time to display those qualities associated with stoic calm, self-control and fortitude of mind. This is your chance to showcase leadership through example and action that you are able to overcome immediate destructive emotions that will limit communication, reduce trust, marginalize respect and deter potential for personal growth. The qualities of being open, receptive and supporting of personal accountability to your behavior and how you make others experience being around and with you, is central to high emotional quotient leadership and diplomacy, which is essential to being successful in our world today.

I’ll take that criticism with a side of understanding, performance optimization and positive incentives, please!

Criticism is not appropriate feedback for a healthy and respectful relationship. Criticism without a better cognitive understanding of the issue being addressed, alternative task performance behaviors options and positive incentives or associations with performance objectives, creates stress and anxieties which left unchecked will fester into a negative relationship spiral of hostility and resentment, leading to deeper future tensions and conflicts. The point of feedback is not just to alert one to an issue, but to provide constructive means of developing awareness of behavioral consequences, alternative strategies, techniques or procedures to mitigate such performances, and to develop a bond between the parties of trust and respect throughout the interaction, which is the hallmark of developing empathy within a relationship.

Nagging is not your life on auto-correct!

If your partner is unaware of the importance of respectful feedback to a relationship , unfamiliar with actually providing constructive and supportive feedback, it is up to you as the leader within the relationship to maintain that boundary issue of respect, consideration and clear communication, by addressing this deficit by teaching and coaching them through the process of it. Often to have effective communication, we have to clear the channels of communication of what is hindering information navigation. Nowhere is this more important than when dealing with personal animosities and incompatibilities while trying to be emotionally supportive within an intimate relationship. We must first establish the patterns and formats of constructive communication prior to actually attempting to communicate.

Be Gracious…

What we do speaks louder than our words… When your partner is providing you sincere feedback, be gracious and extend a strong measure of gratitude by actively listening to what they have to say without distraction, without proffering excuses. Practice all the skills of an effective listener, by having open and receptive body language and posture, kind and welcoming facial expressions and actively encouraging them to continue to discussion the situation, it’s context, the specific performance tasks being addressed, with possible alternative solutions, as well as the incentives to doing so. This respectful behavior shows your partner that you care and respect them. That their concerns matter to you. That they matter to you.

“Ouch!”

Be aware of becoming defensive and that the more critical the feedback is, the more likely you are to feel defensive. It is completely alright to take a moment and acknowledge that you’re feeling vulnerable and defensive with your partner prior to continuing. Feel free to share that information openly. They likely are to relate that they are feeling the same way in addressing you and bringing it up. It’s common ground. It’s common ground you can work with. It’s common ground you both share in valuing the other. Acknowledging that can reduce the tensions, anxieties and frustrations a great deal prior to continuing.

Check the message

As you actively listen to your partner, seek out opportunities in which you can check and verify your understanding of what they are attempting to communicate to develop a solid consensus of what the real issue is. If you are unclear or unsure of their intent ask and probe for specifics to provide more clarification, until you are sure and they are aware of it. Make sure you are able to communicate back to them the context, the specific performance task in question, what it means to them, how it makes them feel and how its affects their perception of the relationship.

Seek out solutions

Compassionate leaders value others and their input in collaborative problem solving. They will seek out their input in crafting responsive solutions and smart answers to problems. They don’t believe they have and hold all the answers, nor believe that an awareness to a problem is the solution to it. Compassionate leaders have a solid belief that they can find and discover appropriate solutions in conjunction with others, and strengthen the relationship and themselves in the process. Compassionate leaders embrace the power of creativity in navigating challenges. They are able to successfully harness imagination and incentive to drive the engine of change. The power of solution seeking is about your values, confidence and connectedness with the issue and people surrounding them.

 Provide Thanks…

Never conclude a feedback session with “OK.” Much like the Olympic gymnastics, you need to stick the dismount. You need to provide and sincere ‘thank you’ and show your appreciation at their care and consideration, respect and support in voicing their concerns with you. You need to do the same in recognition of that fact. It’s not just good manners, it’s good relationship management.

It may be them, not you…

Not all feedback may be legitimate. You may actually disagree and that’s fine, as long as you clearly understand what your partner has tried to address, how it has made them feel and you’ve been respectful and open to their position and have taken all of it into consideration upon your conclusion. Other times you may not be as sure. At those junctures it would be wise to seek the insights and feedback from others you trust and respect, to gather more information and determine the reliability of the initial insights.

Follow up

While it is highly important to seek solutions to improve, make sure that your partner is prepared to assist you in recognizing when you’re making an attempt at change and to call attention to it while you are doing so in the form of praise, but to benchmark progress to review your performance over time to verify performance modification and acceptance. Doing so will help remove uncertainty which distracts from actual task performance, improve your motivation and lead to more efficient and healthy relationship.

Simple mind reading

When surveyed people were asked how happy they were in their relationship, which was remarkably accurate in predicting the longevity of the relationship over the course of the survey period. Short of mind reading our partners the best alternative is to solicit their opinions directly. Having the self-confidence, courage and integrity to seek their guidance, input and feedback during the relationship can help you mitigate facing the same issues, in a brutal fashion, when she leaves a failed relationship. Either way you’re going to get the feedback, one way or another.