Sztuka mówienia „nie” – jak asertywnie odmawiać?
Bardzo często mówi się o tym, że asertywność to „sztuka odmawiania” czy „sztuka mówienia NIE”. Jest to oczywiście za duże uproszczenie i uogólnienie, jednak właśnie to ta konkretna umiejętność spośród całego wachlarza zachowań i postaw asertywnych najczęściej skłania nas do refleksji nad własną asertywnością, a raczej jej brakiem. To właśnie chęć nauczenia się, jak asertywnie odmawiać, bardzo często staje się bodźcem do tego, by zacząć trening asertywności. Dlaczego właściwie odmawianie jest takie trudne? Dlaczego mówimy „tak”, kiedy myślimy „nie”? Dlaczego ta umiejętność jest taka ważna i co nam to daje?
Umiejętność odmawiania – klucz do szczęścia
Na początek warto sobie powiedzieć, dlaczego sztuka mówienia „nie” ma ogromne znaczenie dla samopoczucia i zdrowia psychicznego, komfortu i jakości życia, poczucia własnej wartości i samorozwoju. Jej znaczenie jest kolosalne dla tego, żeby umieć żyć szczęśliwie – czyli w zgodzie ze sobą, spokoju i wewnętrznej harmonii. Wiele osób podczas terapii zdaje sobie sprawę, że sedno ich problemów i niepowodzeń życiowych miało swój zalążek właśnie w tym, że nie potrafili odmawiać. Swoim partnerom, rodzicom, kolegom z pracy, przełożonym, swoim dzieciom – przytakiwali nawet wtedy, gdy wszystko w nich krzyczało „nie!”.
W niektórych przypadkach brak asertywności doprowadza w końcu do bardzo poważnych problemów, takich jak wypalenie zawodowe, kryzys czy rozpad związku, brak poczucia własnej wartości czy utrata kontroli nad swoim życiem. Nie da się na dłuższą metę żyć i postępować wbrew sobie, a jednocześnie być szczęśliwym i zadowolonym. Oczywiste jest, że nie zawsze dostajemy od życia czego chcemy, czasami musimy chodzić na daleko idące kompromisy, ale to wszystko musi być odpowiednio zrównoważone i być efektem świadomych decyzji. Inaczej ten brak umiejętności odmawiania w pewnym momencie stanie się dla nas prawdziwą toksyną coraz bardziej zatruwającą nam życie, i zacznie nas zwyczajnie niszczyć.
Żeby móc nauczyć się odmawiać, najpierw warto się zastanowić, dlaczego właściwie tego nie umiemy? Przecież teoretycznie to powinno być naturalne, że odpowiadamy w zgodzie z własnymi myślami. Czego się boimy, czego się spodziewamy, kiedy powiemy komuś „nie”? Czy mamy wewnętrzne przekonanie do tego, że wolno nam odmawiać komuś i nie zgadzać się na coś? Czy zgadzamy się na coś wbrew sobie, za to „w imię większej idei”? Warto przyjrzeć się bliżej powodom, z których wynika problem braku asertywności manifestujący się właśnie nieumiejętnością odmawiania, kiedy ktoś czegoś od nas chce lub zgadzania się na coś wbrew sobie.
Dlaczego nie lubimy odmawiać?
Powodów jest wiele, ale najczęstszych jest kilka. Głównym z nich jest wychowanie – osobie, której od małego wpajano, że „niegrzecznie jest odmawiać” oraz, że „odmawiając, sprawisz komuś przykrość”, w dorosłym życiu może być bardzo trudno nauczyć się odmawiać. Zazwyczaj w tym przypadku konieczność nauki odmawiania ludzie uświadamiają sobie dopiero, gdy to, co uważali za bycie miłym, pomocnym i przyjacielskim doprowadziło do sytuacji, w której są nagminnie i bez ceregieli wykorzystywani przez osoby w swoim otoczeniu, co w efekcie doprowadza ich do rosnącej frustracji, bardzo niskiej samooceny lub nawet stanów depresyjnych. Niestety bardzo trudno jest przyjąć do wiadomości, że pewne teorie wdrukowane nam od małego, niekoniecznie są tak naprawdę dobre dla nas i wcale nie służą naszemu dobru. Bycie asertywnym to zdrowy egoizm, taki który jest potrzebny każdemu człowiekowi do utrzymania dobrej kondycji psychicznej. Z kolei czystym egoizmem, w tym negatywnym znaczeniu, jest oczekiwanie od otoczenia, że będzie się zawsze na wszystko zgadzać i działać w stu procentach po naszej myśli – a tak właśnie postępują osoby, które próbują narzucić nam swoją wolę, nakłonić do jakichś decyzji i zachowań, które są z nami sprzeczne i których nie chcemy podejmować.
Nie lubimy odmawiać przeważnie dlatego, że mamy głęboko zakorzenione w sobie przekonanie, że odmową czy brakiem zgody na coś, wzbudzimy w drugiej stronie negatywne, czasem gwałtowne emocje. Nie chcemy „sprawić komuś przykrości”, „zawieść czyichś oczekiwań”, „rozczarować kogoś”, więc zachowujemy się nieasertywnie. Trzeba jednak uświadomić sobie, że robimy to kosztem siebie, w konsekwencji czego my na pewno tracimy, a druga strona nie wiadomo czy cokolwiek zyska.
Dlaczego usłyszenie odmowy budzi negatywne emocje?
Warto zdać sobie sprawę z tego, że najgorzej odmowę przyjmują osoby, którymi najbardziej kieruje egoizm. To egoiści i narcyzi nie znoszą sprzeciwu, nie dopuszczają do siebie myśli, że ktoś może się sprzeciwić ich woli. Na odmowę potrafią reagować gniewem, złośliwością, agresją czy stosować techniki manipulacji. Nie są w stanie zaakceptować, że ich potrzeby, pragnienia i życzenia stoją na równi z potrzebami innych osób, nie mają wcale żadnego priorytetu nad innymi. Taka osoba może mieć bardzo duży problem z uszanowaniem czyjegoś prawa do własnych decyzji, własnego zdania i kierowania się własnymi zasadami. Uświadomienie sobie tego, że to nie odmowa jest problematycznym zachowaniem, a złe przyjmowanie odmowy, bardzo pomaga nauczyć się sztuki mówienia „nie” i zrozumieć, że mamy takie samo prawo jak inni do podejmowania decyzji, zgadzania się na coś albo nie. Nie jesteśmy od spełniania niczyich życzeń i nikt nami nie kieruje.
Skąd się biorą negatywne, nieprzyjemne emocje, kiedy słyszymy odmowę? Dzieje się to naturalnie, że jesteśmy niezadowoleni, źli czy rozgoryczeni, kiedy coś nie idzie zgodnie z naszymi założeniami, planami, czy też gdy coś godzi w wyznawane przez nas wartości. Należy jednak zrozumieć, że na te emocje trzeba sobie pozwolić, przeżyć je jak każde inne – nie możemy oczekiwać od innych ludzi, że będą żyli i postępowali w taki sposób, by nie narażać nas na jakąkolwiek ekspozycję na trudne emocje. To, w jaki sposób odbieramy rzeczywistość, zależy od nas samych, natomiast postępowanie innych ludzi nie. W sytuacji, kiedy ktoś w ogóle o tym nie myśli, nie rozumie istoty tego zjawiska, to najłatwiej jest mu zrzucić odpowiedzialność za swoje trudne emocje na kogoś, kto np. postąpił inaczej, niż ta osoba by chciała. Tak się rodzi gniew wobec czyjejś asertywności, czyli tak naprawdę nieprawidłowa reakcja na prawidłowe zachowanie.
Jak rozpoznać, kiedy powinniśmy odmówić?
Każdy z nas tak naprawdę dobrze wie, kiedy powinien odmówić. Poza oczywistymi, wyraźnymi sytuacjami, kiedy już po samym usłyszeniu czyjegoś pytania, wszystko w naszym wnętrzu buntuje się na samą myśl o zgodzie na to, ewidentnym jest, że jakiekolwiek okoliczności i zewnętrzne powody nie podyktują nam zgodzenia się na coś wbrew sobie, to nie będziemy czuć się z tym dobrze.
Na przykład – koleżanka z pracy prosi, żebyś wzięła za nią najbliższy dyżur telefoniczny, bo jej coś wypadło. Ty jednak wiesz, że na czas tego dyżuru masz już swoje, inne plany, które uniemożliwiają Ci pozostawanie pod telefonem oraz interwencyjnego wykonania pracy w razie konieczności. W pierwszym odruchu od razu chcesz odmówić, ale już w kolejnych sekundach nachodzą Cię wątpliwości. Koleżanka jest osobą charyzmatyczną, przebojową, jest pewna siebie i źle znosi wszelkie formy sprzeciwu. Jest mściwa, kiedy ktoś się jej narazi. W głowie zaczynają Ci się kotłować myśli, które z każdą chwilą powodują narastanie niepewności, obaw przed asertywną odpowiedzią. Czujesz się jak w potrzasku, bo z jednej strony nie chcesz rezygnować ze swoich planów, z drugiej strony boisz się konsekwencji odmowy.
To jest przykład sytuacji, w której mimo wszystko powinno się powiedzieć „nie”. Tego typu okazji do ćwiczenia asertywnego odmawiania każdy z nas ma w życiu mnóstwo, choć są one różne. Ważne jednak, by nie zniechęcać się i ćwiczyć asertywność na co dzień, nawet jeśli początkowo nie będzie się udawało. Pamiętaj, że z każdą próbą będzie już łatwiej, a kiedy w końcu przełamiesz się i nauczysz spokojnie, stanowczo mówić „nie” i przestaniesz się obawiać skutków odmowy, a zaczniesz spokojnie się z nimi mierzyć i rozwiązywać trudne sytuacje, zaczniesz się czuć o wiele lepiej z samym sobą, a Twoja samoocena i wewnętrzny spokój będą rosły.
Jak asertywnie powiedzieć „nie”?
Pozostając nadal w powyższym przykładzie, można sobie omówić asertywny sposoby odmawiania. Przede wszystkim, jeśli się stresujesz, daj sobie chwilę na ochłonięcie. Oderwij się myślami, spójrz przez okno albo zacznij liczyć kafelki na podłodze. Niech Twoje myśli przeskoczą na moment na zupełnie inny tor. Rozluźnij się. Ochłoń, zanim odpowiesz.
Błędem jest natychmiastowe odpowiadanie w emocjach, często wtedy nawet jeśli omówimy, to od razu zaczynamy się przepraszająco tłumaczyć, czym dajemy drugiej stronie od razu pole do podjęcia walki, wciągnięcia nas w dyskusję i podważenia naszego zdania. Możemy zostać zaatakowani manipulacją emocjonalną lub zasypani gradem „argumentów”, które zdaniem drugiej osoby stoją za tym, że jednak powinieneś ulec i postąpić zgodnie z jego wolą. W tej sytuacji znacząco utrudnisz sobie zachowanie asertywnej postawy.
Kiedy dasz sobie krótką chwilę na ochłonięcie i zebranie myśli, przekaż prosty i jasny komunikat, bez dodatkowych, zbędnych komentarzy. „Niestety, ale nie mogę tego dla ciebie zrobić” będzie zupełnie wystarczające. Na wstępie nie tłumacz dlaczego, nie przepraszaj, nie argumentuj – być może druga strona po prostu przyjmie do wiadomości Twoją decyzję i ją zaakceptuje, a Ty niepotrzebnie obawiasz się na zapas. Oczywiście nie ma takiej gwarancji – najczęściej rozmówca zaczyna drążyć temat, zadawać Ci pytania, może też okazać Ci swoje niezadowolenie. Wtedy bardzo ważne jest zachowanie tej formy spokojnych, prostych, jasnych komunikatów. „Mam już inne plany, więc to niemożliwe”, „Gdybym mógł, to bym się zgodził, a nie mogę, więc się nie zgadzam”, „Nie mam takiej możliwości”. Nie mamy obowiązku tłumaczyć się z naszych decyzji, jeśli nie chcemy tego robić. Jeśli czujesz się na tyle bezpiecznie i spokojnie w danej sytuacji, możesz podać powód: „Właśnie wtedy mam zaplanowany wyjazd”, „Biorę udział w uroczystości rodzinnej”, ale to już zależy od Ciebie. „Nie” oznacza „nie”, i im bardziej konsekwentny będziesz, tym szybciej osoby z Twojego otoczenia nauczą się szanować Twoje decyzje. Jest duża szansa, że zaskoczy Cię, jak szybko to nastąpi. Ludzie tak naprawdę dość łatwo uczą się czyichś granic i ich respektowania, o ile ta osoba sama przestrzega ich pilnowania.
Ćwiczenie asertywnego odmawiania
Kiepsko sobie radzisz z asertywnym odmawianiem w sytuacjach, które Cię stresują? Możesz się przygotowywać do takich konfrontacji, przerabiając samemu potencjalne scenariusze. Możesz je oprzeć na bazie wydarzeń z przeszłości, w których Twoje próby asertywnej odmowy skończyły się niepowodzeniem. Zastanów się na spokojnie, co i jak byś powiedział, gdybyś mógł przejść tą sytuację jeszcze raz. Takie wizualizacje konkretnych zdarzeń, czy nawet odgrywanie scenek, są bardzo pomocne później, kiedy pojawiają się kolejne problematyczne sytuacje, wystawiające Twoją asertywność na próbę. Jesteś już do tego w jakiś sposób przygotowany.
Jeśli czujesz, że umiejętność asertywnego mówienia „nie” to Twoja pięta achillesowa, możesz pomyśleć o udziale w profesjonalnym treningu asertywności. Zdobędziesz nie tylko wiedzę, ale i praktyczne porady gotowe do zastosowania w życiu. Kiedy opanujesz sztukę asertywnego odmawiania, jakość Twojego życia zacznie się poprawiać i nauczysz się stawiać czoła przyszłym, nadchodzącym wyzwaniom w znacznie zdrowszy dla siebie sposób. Asertywność jest jedną z kluczowych umiejętności potrzebnych do osiągnięcia wewnętrznego spokoju i dobrego samopoczucia w swoim życiu, nawet w czasie zmagania się z trudnościami.
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