Jak zachować się asertywnie w stresie i wobec trudnych emocji?
Kontrola negatywnych emocji i panowanie nad sytuacją to jeden z najtrudniejszych do nauki i opanowania obszarów asertywności. Nawet osoba, która nie ma problemu z asertywnym odmawianiem, wyrażaniem siebie i staniem na straży własnych granic w spokojnych warunkach, może zupełnie nie radzić sobie ze stosowaniem asertywności w sytuacjach nagłych, kryzysowych i stresujących. Dlaczego asertywność jest taka trudna, kiedy w grę wchodzi stres i emocje?
Po co nam trudne emocje?
Nie chcemy doświadczać i przeżywać trudnych, negatywnych emocji, które obniżają nam nastrój. Często nawet bardziej lub mniej świadomie unikamy sytuacji, w których takie emocje mogłyby się pojawić. Wolimy „odpuścić”, „dać sobie spokój” i mówimy sobie, że „tak będzie lepiej”. Tymczasem unikanie sytuacji, w których mogą się pojawić trudne emocje, tylko nas oddala od umiejętności ich czytania i przeżywania, a także dodatkowo wzmaga strach przed nimi.
Warto zrozumieć, że trudne emocje, takie jak złość, smutek, gniew, rozczarowanie, rozżalenie i tym podobne, są nam potrzebne tak samo, jak emocje pozytywne. To właśnie one często sygnalizują nam nasze własne potrzeby, wskazują obszary do naprawy w naszym życiu i odpowiednio rozumiane i przeżywane mogą być zdrowym bodźcem do zmian i pracy nad sobą i swoim otoczeniem.
Trudnych emocji nie powinniśmy się bać, tylko przeżywać je ze spokojem, przyjmować z pokorą. Warto pracować nad tym wtedy, kiedy panujemy nad sytuacją i mamy możliwość działania w spokoju, w swoim tempie. Bardzo nam to ułatwi stawienie czoła trudnym emocjom w sposób asertywny, kiedy one pojawią się znienacka.
Jak przeżywać emocje, których nie chcemy?
Przeżywania trudnych emocji w zdrowy sposób można się nauczyć. Przede wszystkim dobrze jest zacząć od tego, żeby zacząć akceptować trudne emocje, kiedy się pojawiają. Czujesz smutek, złość lub zawód? Pozwól tej emocji przemówić do Ciebie. Przyjrzyj się jej spokojnie, postaraj się zrozumieć, dlaczego ona się w Tobie pojawiła. To Ci pozwoli z czasem diagnozować, co tak naprawdę Cię dotyka i wywołuje w Tobie te emocje. A wtedy już prosta droga do tego, by zacząć ćwiczyć asertywne postawy i zachowania wobec trudnych emocji, także w obliczu sytuacji nagłych lub kryzysowych.
Przykładowo, w pracy czujesz się źle za każdym razem, kiedy ktoś krytykuje Twój sposób wykonywania powierzonych Ci zadań albo Twoje decyzje. Dlaczego tak naprawdę pojawiają się w Tobie negatywne emocje? Mogą one być spowodowane na przykład tym, że masz niską samoocenę i czujesz się personalnie atakowany, kiedy ktoś Cię krytykuje na gruncie zawodowym. Rozpracuj te emocje, staraj się odczytać, jakie informacje one Ci przekazują. Wtedy możesz zacząć odpowiednio reagować, w sposób spokojny, wyważony i zgodny z Tobą – czyli asertywny.
Teraz wyobraź sobie, że taka dotkliwa dla Ciebie i przykra krytyka spada na Ciebie, kiedy zmagasz się z trudnym momentem w pracy; goni Cię termin, klient ma pretensje i ogólnie jesteś w środku oka cyklonu. Jak wtedy zareagujesz? Czy poradzisz sobie z negatywnym bodźcem w stresujących, trudnych warunkach? Tylko wtedy, jeśli nie stracisz kontroli nad sobą.
Brak kontroli to wróg asertywności
Kiedy tracisz nad sobą kontrolę w obliczu trudnych emocji, zachowanie postawy asertywnej jest w zasadzie niemożliwe. Podnoszenie głosu, złośliwe odpowiedzi, utarczki słowne czy obwinianie nie pozwolą Ci zachować się asertywnie w sytuacji, która zaburza Twój spokój, czasem bardzo gwałtownie, niespodziewanie i nieoczekiwanie. Nawet wtedy możliwe jest uspokojenie się i zachowanie zimnej krwi.
Grunt to nie dać się wyprowadzić z równowagi. Kiedy zrozumiesz i nauczysz się, że odczuwanie negatywnych emocji nie jest samo w sobie niczym złym, będzie Ci znacznie łatwiej zachować spokój w ich obliczu.
Uwaga: Podniesienie głosu w pewnych sytuacjach może być w porządku. Jeśli chcemy zaznaczyć stanowczo naszą granicę, bo tego wymaga dana sytuacja, można to zrobić. Osoby uległe i łagodne szczególnie powinny zwracać uwagę, by w razie potrzeby korzystać z tego środka, jeśli inaczej jeszcze nie potrafią bronić swoich granic.
Nauka przejmowania kontroli
Jak odzyskać kontrolę nad sobą, kiedy czujesz, że negatywne emocje wywołane nagłą sytuacją i towarzyszącym jej stresem biorą nad Tobą górę? Postaraj się chociaż na kilka sekund skupić na oddechu, skoncentrować swoje myśli wokół najprostszych rzeczy: skup wzrok na odległym drzewie za oknem, pogładź mebel który masz w zasięgu ręki i poczuj jego fakturę. Te pozornie drobne zabiegi już w krótką chwilę pozwolą Twoim wzburzonym myślom nieco się uspokoić, bo sprowadzisz je na zupełnie inne tory skupiania się na własnych zmysłach.
Możesz korzystać z różnych technik oddechowych i relaksacyjnych, przeznaczonych właśnie do doraźnego stosowania, by się uspokoić. Pamiętaj, że niezależnie od sytuacji i okoliczności, spokój będzie działał tylko na Twoją korzyść. Z żadnej sytuacji kryzysowej i stresującej nie wyjdziesz obronną ręką, dając się porwać silnym, destrukcyjnym emocjom.
Asertywne reagowanie na atak i toksyczne zachowania skierowane w naszą stronę
Kiedy ktoś nas bezpośrednio atakuje werbalnie, obraża, podnosi głos, używa obraźliwych słów, przerywa i nie daje dojść do głosu, rzuca oskarżenia i obwinia nas o swoje złe samopoczucie lub niepowodzenia, w automatyczny sposób reagujemy postawą obronną. Ważne jest jednak, by obrona nie stała się reakcją gwałtowną, zamieniając się tym samym w agresję zwrotną. Zachowaj spokój.
Postaraj się w spokojny i wyważony sposób wyrazić swoje zdanie. Zadawaj pytania otwarte, które umożliwią rozmówcy przejście z emocji na konkrety – formułowanie zarzutów, określanie przedmiotu swoich pretensji. Odnieś się do nich dopiero wtedy, kiedy Twój rozmówca także osiągnie spokój. Inaczej masz prawo przerwać rozmowę i nie uczestniczyć w sytuacji, która narusza Twoje granice. Masz możliwość przerwania rozmowy lub odłożenia jej na później – Można powiedzieć wprost, że w tej chwili nie chcesz lub nie możesz o tym rozmawiać, i wrócić na tematu gdy wzburzenie minie, albo gdy zbierzesz się na odwagę by powiedzieć „nie”, jeśli Ci jej brakuje.
Z kolei osoby ciche i uległe z usposobienia, mogą potrzebować w takiej sytuacji w bezpieczny, kontrolowany sposób zaznaczyć głośno i wyraźnie swój sprzeciw, brak zgody na daną sytuację. Masz prawo w sposób dosadny zaznaczyć swoje „NIE!”. Dbaj tylko o to, by ta ekspresja nie stała się wstępem do utraty kontroli nad swoimi emocjami. Nie możesz ich tłumić, ale też nie będzie dla Ciebie dobre uleganie im. Dbaj o swój komfort psychiczny.
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