I wasn't going to come back here but this thread has gotten so derailed and I didn't want the following to slip through for Sands not to see it. Instead of the link I posted earlier I'll just copy and paste the whole thing:
John Gottman’s FOUR HORSEMEN OF THE APOCALYPSE
1. Criticism:
Attacking your partner’s personality or character, usually with the intent of making someone right and someone wrong:
Generalizations: “you always...” “you never...”“you’re the type of person who ...” “why are you so ...”
2. Contempt:
Attacking your partner’s sense of self with the intention to insult or psychologically abuse him/her:
- Insults and name-calling: “*****, bastard, wimp, fat, stupid, ugly, slob, lazy...” - Hostile humor, sarcasm or mockery - Body language & tone of voice: sneering, rolling your eyes, curling your upper lip
3. Defensiveness:
Seeing self as the victim, warding off a perceived attack:
- Making excuses (e.g., external circumstances beyond your control forced you to act in a certain way) “It’s not my fault...”, “I didn’t...”
- Cross-complaining: meeting your partner’s complaint, or criticism with a complaint of your own, ignoring what your partner said
- Disagreeing and then cross-complaining “That’s not true, you’re the one who ...” “I did this because you did that...”
- Yes-butting: start off agreeing but end up disagreeing - Repeating yourself without paying attention to what the other person is saying - Whining “It’s not fair.”
4. Stonewalling:
Withdrawing from the relationship as a way to avoid conflict. Partners may think they are trying to be “neutral” but stonewalling conveys disapproval, icy distance, separation, disconnection, and/or smugness: - Stony silence - Monosyllabic mutterings - Changing the subject - Removing yourself physically - Silent Treatment
Remedies:
- Learn to make specific complaints & requests (when X happened, I felt Y, I want Z)
- Conscious communication: Speaking the unarguable truth & listening generously
- Validate your partner (let your partner know what makes sense to you about what they are saying; let them know you understand what they are feeling, see through their eyes)
- Shift to appreciation (5 times as much positive feeling & interaction as negative) - Claim responsibility: “What can I learn from this?” & “What can
I do about it?”
- Re-write your inner script (replace thoughts of righteous indignation or innocent victimization with thoughts of appreciation, responsibility that are soothing & validating)
- Practice getting undefended (allowing your partner’s utterances to be what they really are: just thoughts and puffs of air) and let go of the stories that you are making up
© Bob & Marlene Neufeld and Mary Ann Carmichael, 2005;
Marlene & Bob based on
Gottman, John. 1994. Why Marriages Succeed or Fail