Steps to expressing anger: 1. Stop. Breathe. 2. Identify our judgmental thoughts. 3. Connect with our needs. 4. Express our feelings and unmet needs.
Earlier we saw that the behavior of others may be a stimulus for our feelings, but not the cause.
Don’t do anything that isn’t play!
In 75 percent of the television programs shown during hours when American children are most likely to be watching, the hero either kills people or beats them up. This violence typically constitutes the “climax” of the show. Viewers, having been taught that bad guys deserve to be punished, take pleasure in watching this violence.
The language of wrongness, should, and have to is perfectly suited for this purpose: the more people are trained to think in terms of moralistic judgments that imply wrongness and badness, the more they are being trained to look outside themselves – to outside authorities – for the definition of what constitutes right, wrong, good, and bad. When we are in contact with our feelings and needs, we humans no longer make good slaves and underlings.
Participant: Why, what do you mean?
MBR: First, I’d like to know what I said or did that made life more wonderful for you.
Participant: Well, you’re so intelligent.
I was struck by the crucial role of language and our use of words. I have.
The ability to offer empathy to people in stressful situations can defuse potential violence.
I earnestly believe, however, that an important form of self-compassion is to make choices motivated purely by our desire to contribute to life rather than out of fear, guilt, shame, duty, or obligation.
When people are upset, they often need empathy before they can hear what is being said to them.
The more we practice in this way, the more we realize a simple truth: behind all those messages we’ve allowed ourselves to be intimidated by are just individuals with unmet needs appealing to us to contribute to their well-being.
I define judgments – both positive and negative – as life-alienating communication.
In most cases, however, another step needs to take place before we can expect the other party to connect with what is going on in us. Because it will often be difficult for others to receive our feelings and needs in such situations, if we want them to hear us we would need first to empathize with them. The more we empathize with what leads them to behave in the ways that are not meeting our needs, the more likely it is that they will be able to reciprocate afterwards.
Most of us grew up speaking a language that encourages us to label, compare, demand, and pronounce judgments rather than to be aware of what we are feeling and needing. I believe life-alienating communication is rooted in views of human nature that have exerted their influence for several centuries. These views stress humans’ innate evil and deficiency, and a need for education to control our inherently undesirable nature.
If I use empathy to liberate people to be less depressed, to get along better with their family, and at the same time not inspire them to use their energy to rapidly transform systems in the world, then I am part of the problem. I am essentially calming people down, making them happier to live in the systems as they are, and I am using empathy as a narcotic.
It is my belief that all such analyses of other human beings are tragic expressions of our own values and needs.
Aggression is built into the ego system, which totally focuses on “I, me, and mine” whenever conflict arises.
It does not surprise me to hear that there is considerably less violence in cultures where people think in terms of human needs than in cultures where people label one another as “good” or “bad” and believe that the “bad” ones deserve to be punished.