So many of our societal messages are targeted toward goal-achievement and outcomes, fitting-in and standing-out, and all of the comparison and judgment these require. It is rare that messaging reinforces the importance of the relationships over the outcomes. Putting aside what other people will think, what the school system dictates as "normal", and the expectations of those around you can be challenging. When the relationship comes first, decisions become clear as the priorities shift toward love and belonging.
Learn to solve problems as a family where everyone gets a voice, even if everyone doesn't get a vote.
Conflict resolution formula.
Read the article below or watch the video.
Help yourself, your children, and your students learn how to back-plan, be prepared, and be on time.
Learn how to be emotionally ft and how to find emotional neutral.
In the follow-up article, learn the difference between reacting and responding. Build self-awareness around your emotions and how you are impacting those around you.
What is your household expectation for helping? Set up a cooperative system that works for your home and family. Wouldn't it be nice to have willing helpers without having to ask for help?
Finding emotional neutral through emotional fitness practices.
The first time I heard the term, “emotional neutral” was as a student in the Parelli Natural Horsemanship program.
The program asked its students to use our carrot stick in a very specific manner and strike a barrel with all of our strength seven times. I found that striking, even an inanimate object brought up a lot of emotions for me. By the fourth strike, I began to cry. I took some time and some deep breaths to regain my composure, and started again.
Eventually, I was able to separate raising my energy from raising my emotions. I was able to give a full-bodied physical exertion without attaching emotion to the experience.
Regaining neutral became easier with practice, just like training a muscle. I understood the term physical fitness as managing physical well-being through a good diet and regular exercise, so I applied the same principles to building an emotional fitness practice.
I define emotional fitness as the ability to achieve and maintain a state of emotional neutral to observe and respond without emotion or attachment to outcomes.
My practices have refined over time to include gratitude journaling, meditation, breath work, regular exercise, being outdoors, interacting with nature, and turning off negative media sources.
But most importantly, I learned to stop everything as soon as I recognize I am not in neutral to observe and analyze what is happening. I call this self-examination, "leaning-in."
I define Emotional neutral as a state of observation and response without emotional attachment to the stimulus or the response.
The ability to respond, as opposed to having a reaction, means there is an ability to remain in emotional neutral during the stimulus, the processing of the situation, and while crafting a response.
As parents, it can be difficult to maintain emotional neutral. We’re all human and there are times when a stressor can just “set us off”. But learning the difference between an out-of-control emotional reaction and a calm and effective response, can change how we are able to approach situations with our thinking brain engaged.
Imagine an emotional reaction as an allergic reaction.
It is a physical reaction that is defending against what the body perceives as an attack. It is immediate and unconscious. There is no choice. There is no control. Simply put, the body flips a switch and it goes to war.
Imagine a response as a well-thought out and well-worded letter.
It’s logical and thorough. It can be delivered quickly, but a delay in timing doesn’t diminish it’s impact.
Here are some strategies to regain emotional neutral.
1. Self-awareness is the first step to any change. So as soon as you recognize that you are emotional, STOP what you are doing and stop talking!
2. Breathe OUT -Exhale as long as you can. Then do it again and again until you can stop the next sentence from coming out of your mouth without biting your tongue. Exhaling triggers your parasympathetic nervous system and calms you.
3. Take an inventory of your emotional state. What are you feeling physically (sensations in your body)? Is your heartrate accelerated? Is your breath rapid and shallow? Are you shaking? Can you name the emotion you are experiencing? If it is anger, can you name the emotion that triggered the anger? (Examples: fear, betrayal, hurt, shame, frustration, etc.)
4. Engage the thinking part of your brain to craft a well thought out response that will help you achieve your goals.
Holding someone accountable, doesn’t require yelling.
The bottom line is, there are more options available to a person who has control over their emotions and can observe the situation from more than one perspective.
Step 1:
Describe the situation using the facts in bullet format.
Step 2:
Explain all of the ramifications, emotions, and consequences (if it all needs to be said) of the facts listed in step one. Explain these things from a place of emotional neutral. If you are not in neutral, try writing them down or asking a trusted person to help you.
Step 3:
State the resolution you seek. Be clear with what you want.
(If you don’t have a resolution to present, it may appear that you are either whining or asking for someone’s opinion.)
No resolution? It is best to wait until you do.
Example:
1. The dog chewed up another remote control.
2. Having to replace these is costing us a lot of money and a lot of my time.
3. From now on, the remote goes on the bookshelf.
Watch the video by clicking on the button below.
Click on the Tool Kit tab for a free downloadable worksheet in the Downloads section of this page.
Necessity is the mother of invention, and I was the mother of a foster teen who didn’t understand what it meant to be a contributing member of a family.
During a moment of necessity, I came up with the idea for the Chipping in Jar.
We were in our second week of our placement and he overslept. He rushed into the kitchen and ordered me to immediately drive him to basketball camp. I let him know the way he was speaking to me was not acceptable and attempted to model a respectful tone.
He raised his voice and told me it was my job and threatened to call his social worker if I didn’t immediately comply. I responded by pointing to the phone and letting him know he was more than welcome to call her.
When he didn’t make a move toward the phone, I told him it was hard for me to nice things for him, when he was speaking to me and treating me disrespectfully. I did a lot of things for him without a thank you or any acknowledgment.
I needed a way to show him that families contributed to one another and to the household. So, I took a mason jar from the cabinet and found some multi-colored plastic discs the size of poker chips, and asked him to sit at the table with me.
I put seven of the green chips in the jar.
“These represent what Dad is doing for the family today.” I explained how his salary paid for the things that were not obvious like health insurance, the household bills, the groceries, the cars, and covered the cost of his basketball camp.
Then I held five yellow chips over the jar explaining that these chips represented what I was doing for the family today dropping a chip in the jar for each item I listed. I made a meal plan, was going grocery shopping, preparing meals, serving meals, and then…. I withheld two chips, showing them to him as a said
“Dropping you off and picking you up from basketball camp.”
Then I handed him a red chip and asked him what he had done for the family or the household today. He hadn’t done anything since he just rushed out of bed, so he didn’t put the chip in the jar.
I told him,
“If you need Dad to pay for camp, and me to drop you off and pick you up from camp, then you need to have some of your red chips in the jar to take out."
In essence, I wanted him to understand he was taking our money, time, and energy without reciprocation or even a thank you. He understood it as transactional (not as building family cohesion which was my goal), but I was also going to take what I could get.
He asked what he needed to do get dropped off and picked up from camp today. He swiffered the floors and unloaded the dishwasher, which took him a total of 8 minutes.
His two red chips were dropped in the jar.
When he was ready to go to camp, I removed the two chips from the jar, and replaced them with two yellow chips representing my contribution to him for the drop off and pick up.
The jar was emptied every night offering gratitude to everyone for their contributions.
This was not a long-term fixture in the house because I didn’t want it to become a way to “keep score”. But it accomplished the goal I needed it to, it helped him to understand how a family worked together giving as much or more than they took.
If every member of your family is contributing more than they are taking, then the jar will always be full. There will always be a time when you need to take more than you can give. But when the jar is metaphorically full, it is easier to give more than usual and not feel taken advantage of or taken for granted.
The Tool Kit has a free downloadable printout of a jar and chips to color, label, and tape to the jar when the work is complete.
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