We have been exploring emotion regulation
strategies and discussed a number of strategies that involve modifying
cognitive appraisals in order to impact the emotional experience and,
ideally, modify behavior as well.For most of us
relationships with other significant people (partners, family, friends,
roommates, coworkers) are one area that can lead to situations and
interactions that activate negative feelings. For this exercise I
want you to identify a relationship with an unresolved issue that is
emotionally upsetting to you. Be sure that you choose a
relationship in which things appear at an impasse --- that is you've
really reached a place of not knowing what to do/ say. It can be a
relationship that is part of your past or is active and current in your
life.
Take about 15 minutes and reflect on the issues and
write a brief summary of them from your point of view. Then take
about 15 minutes and attempt to understand the situation from their
point of view. Find at least 2 or 3 ways to understand things as
this other person might understand them. Spend enough time with
these alternative points of view that you can really truly
empathize with that person... you are really able to see what they might
be seeing and feeling from their point of view (you don't have to see it
the same way... just be able to see it from their point of view).
It might even be helpful here to write while pretending to be the other
person.
Now look at this situation again and see if things
look any differently to you. Has your perspective shifted in any
way? Your emotions? Be specific as you describe any shift.
Finally, if you are able to do this . . . consider a
behavior/ gesture/ discussion that you might have with this person as a
way to move things in the relationship. What might you do/ say/
try with this person now? And consider going ahead with the action
to see what happens.
Write about all elements of the experience and any
insights or stumbling blocks that came your way.