Conflict resolution can be hard because we often fear that the other person won’t be open to what we have to say. We may think the other person doesn’t care about how we feel, or that they just don’t have the capacity to understand. This may cause us to try to force our perspective on others or avoid conflict resolution altogether. Whether you find that you engage in frequent arguments that leave you feeling frustrated and alone, or you tend to suffer in silence by avoiding conflict altogether, these conflict resolution tips may work for you.
1. CHECK IN WITH YOURSELF.
Take a moment to breathe and notice the feelings in your body and the thoughts that are passing through your mind. Do you feel vulnerable? Are you angry? Do you feel a sense of heaviness? Don’t judge yourself; simply take note.
2. THINK ABOUT YOUR GOALS.
What do you want to achieve from the conversation? What do you really want from the other person? Be solution oriented. If you want to make the other person feel bad, things probably won’t go so well. On the other hand, if you want the other person to understand you so that your relationship will be more harmonious, then you’re on your way to effective conflict resolution.
3. SHARE YOUR PERSPECTIVE.
Here is where things become technical. Now that you know how you feel and what you want, it is helpful to be thoughtful about how you express yourself. It’s common to assume that because you and another person share an experience, you will both feel the same way about it. However, because of our unique upbringings and experiences, we all view things a little differently. In order to let the other person know you are open to hearing their perspective, it is helpful to use “I messages.” (add link: http://en.wikipedia.org/wiki/I-message) For example, instead of making a statement such as “you don’t care about me”, which could make the other person feel defensive, saying something such as “I felt like I didn’t matter to you when you didn’t call to check on me” lets the other person know how you interpreted their actions and gives them space to clarify their intentions.
4. USE NONJUDGMENTAL LANGUAGE
Think about what you find upsetting and describe it using descriptive, nonjudgmental language. For example, if you were offended because someone arrived late to a meeting, don’t say something like “You were inconsiderate or rude.” Try saying, “You were 15 minutes late, and it’s important that everyone arrive on time.”
5. CHECK IN WITH THE OTHER PERSON
Ask about how the other person experienced the situation. This gives the other person a chance to share his or her perspective, which may change your outlook. Continuing from the example above, in addition to saying , “You were 15 minutes late, and it’s important that everyone arrive on time,” you can check in with the other person by saying “Are you okay? Was there a reason you were late?”
While these steps seem simple, effective conflict resolution is a skill that takes time to develop. Incorporating these tips may feel difficult at times because they may trigger negative feelings that are rooted in the past. However, if you master these steps, you will find that your conversations will become more productive, and you will be well on the way to building stronger and more meaningful connections with others.
About Dr. Crystal Clements:
Dr. Crystal Clements is a practicing licensed psychologist in DTLA at Metro City Wellness. She works with adults, adolescents, couples, and families to treat depression, anxiety, grief, trauma, and relational issues. She loves what she does and is passionate about helping people feel good about themselves and life. Dr. Crystal earned a PhD. in Clinical Psychology with an emphasis in Family Studies and MAs in Psychology and Christian Leadership from the Fuller Graduate School of Psychology. She earned a BA in communications from the University of Pennsylvania. As part of her training, she completed an APA accredited internship in Health Service Psychology at California State University, Fullerton.
Contact her today for a free 15-minute consultation!
