Introduction
Last year when we looked at boundaries we discussed how we
are responsible for our choices, our thoughts, our desires, finding
encouragement, choosing to be joyful, kind and loving, I’m responsible for my
bad attitudes, etc. If this sounds new
to you, I would highly recommend the boundaries course. One area that we are going to look at today is how we are
responsible for our feelings and communicating them properly, so that we stay
engaged in relationship and work to build intimacy.
We are also going to look at how it is our responsibility to
communicate our needs to others in healthy ways.
So, in the area of
feelings, I’m responsible for my feelings. For example:
- Feeling unloved
- Feeling lonely
- Feeling sad, depressed or anxious
- Feeling angry
- Feeling bitter or resentful
- Feeling confident, accepted
- Feeling happy, courageous, comfortable,
- Feeling helpless, alone, shy, powerless
- Feeling indifferent, fearful,etc.
We are to take responsibility for our feelings. We can’t blame them on anybody else. This is how it is NOT done:
- Jane: “Do we have to go to the family gathering this
weekend?”
- Peter: “You don’t want to go?”
- Jane: “Oh, never mind.”
- Peter: “Is something wrong?”
- Jane: “It’s nothing…forget it”
Ignoring feelings is not the way to take responsibility for
them. Instead, we are to express them
properly in a loving and respectful way. It’s pretty obvious that Jane did not want to go to the
family gathering. There must be some
reason why? She is not working towards increased intimacy in her marriage by keeping
things buried inside.
CAVEAT: Sometimes God
may ask us to keep something inside, that’s OK, but usually we should consider
effective ways of expressing ourselves.
So, let’s say that Jane really doesn’t want to go to the
family gathering, but goes along anyway, because she struggles expressing how
she is feeling about it. Then, when
things don’t go well at the gathering, she ends up mad, frustrated, bitter, or
even angry at Peter for making her go. And
who is to blame? Who is responsible for
Jane’s feelings? Is it her husband? Her
family? Nope, it’s JANE!
If Jane was able to express her feelings in the first place,
she may have persuaded her husband to skip the gathering altogether, or they
could have discussed ways to make changes so that she would enjoy the gathering
more. As it is, her husband has no idea
what’s bothering her, and he can’t respond to her needs. This is not how to build intimacy in
relationships.
Think about her husband for a minute – this poor guy has no
idea what’s going on inside his wife. He
can’t read her mind, he doesn’t know what she’s feeling. He’s in a no win situation. Do you think the men in your life ever feel
that way? If they do, do you think they
would dare tell you? Personally, I think this is one thing that really
hurts intimacy in marriage. Many times the men are left to wonder what is going on as they
are left out in the dark because of we don’t express ourselves properly, or
when we do, we go at it with guns a blazing and they get a lecture or an
emotional meltdown. Do emotional meltdowns build intimacy in relationships? Nope! They
actually destroy intimacy.
Sometimes, the woman drops a few hints so he thinks that he
knows what she wants and moves on that, then afterward, she’s disappointed
because he didn’t fulfill her desire. Let’s take the example of an upcoming anniversary.
The
wife dreams of a night out to dinner at her favourite restaurant in the
city. She is hoping for a gift of
jewelry (maybe a necklace or earrings she’s been eying at the store), and to
finish the night off, a nice walk in a park watching the sun set. When her husband asks her, “What do you want
to do for our anniversary,” she merely replies, “Oh, I don’t know, maybe we can
get a sitter and do something.” So he
asks, “What do you want to do?” and she gives a vague reply, “Whatever, maybe
go out to eat.” Finally he asks, “What
do you want as a gift?” and she replies, “Oh, you don’t’ have to get me
anything.” So, the husband, thinking
that he is being extra awesome, actually books the sitter himself (this is
worth about 1000 points in his books because she usually does it because he
struggles with planning ahead). So, the
anniversary night comes, the sitter arrives and off they go in the car. But
where? He decides to take her somewhere
in town to save a little gas money (she feels a tinge of disappointment because
she was hoping for her favourite restaurant in the city). Then after dinner, no
gift is given (another tinge of disappointment because she really wanted that
jewelry) and then back home they go (more disappointment as she was hoping for
a romantic walk).
Who is responsible for the wife’s disappointment in the
anniversary date? The wife! Does the wife actually have any reason to be disappointed in
her anniversary date? No, she doesn’t. She
is acting unfairly, she is acting entitled, and she is being discontent and
ungrateful for the dinner that her husband took her out for. If the wife does not adequately communicate her expectations
then she has no right being disappointed when they are not met.
If you want something, learn to express yourself and ask for
it, and don’t make your husband read between the lines. You are setting him up for failure and then
you end up mad at him and it’s actually your own fault. If it really matters, say something. If it doesn’t really matter, then be happy
with what you get.
CAVEAT: We need to be careful not to swing from one extreme
(not communicating our expectations/desires/wants) to the extreme of being bossy,
selfish and demanding our own way. This
is just replacing one bad strategy with another equally bad strategy. Instead, make my expectations known and then
the other person makes their expectations known. If they match, we are good to go. If they don’t, we give and take until we can
mutually agree. Relationships,
especially marriage, are about meeting each other’s needs. It’s not all about me and getting my personal
needs met all the time. So, don’t be a
selfish or demanding person. This is not
what I’m saying at all.
Remember, men are not mind readers and nor should they
be. If you want something, learn to ask
for it. Expressing yourself when it counts and to the people that
matter to you is more than a good interpersonal skill. It also means that you
are loving them, as Christ commanded. So, today we are going to discuss how to express yourself
properly, so that love can grow and deeper intimacy can result in our
relationships.
Prov. 25:11 (NIV) A word aptly spoken is like apples
of gold in settings of silver.
Prov. 12:18b (NIV) … the tongue of the wise brings healing.
Being able to express yourself properly means being able to
make clear and complete statements about your observations, thoughts,
feelings and needs.
1. Observations
Observations are the simple facts. It means that you say what you observe, there are no
speculations, inferences or conclusions.
- My old address was 3649 67th Street North.
- She plans to wear a red dress to the party.
- I broke the toaster this morning.
- It was very hot when I left Winnipeg and there was a light
wind was coming from the north.
All of these statements strictly adhere to what I have,
read, or personally experienced. Sometimes we think that we are stating an observation but
what the person feels is a value judgement.
For example, “I can tell whenever you drive my car, because you always
leave the radio on.” You may think that
you are making a simple observation but the other person can easily hear criticism
for forgetting to turn the radio off. A
better way to communicate would be to complete your communication by saying, “I
really don’t mind when you borrow my car, in fact I love to help. I just find it sort of neat how you love to
listen to the radio. It’s no problem at
all that you use the radio, I’m just glad that you can get your errands done.”
If Jane had been able to talk about her observations at
previous family gatherings, she may have pointed out that she struggled with
the meal always starting late and the kids running around like lunatics.
2. Thoughts
Your thoughts are conclusions and inferences drawn from what
you have heard, read, and observed.
They are attempts to synthesize your observations so you can
really see what’s going on and understand why and how events occur. They may incorporate value judgments in which you
decide that something is good, bad, wrong or right. Beliefs, opinions, and theories are all conclusions from
thoughts.
- Selflessness is essential for a successful marriage (belief).
- I think the universe will keep exploding and collapsing,
forever (theory).
- He must be afraid of his wife; he always seems nervous
around her (theory).
- Aunt Jemima is the only syrup worth buying (value judgement).
- You were wrong to speak to him that way (value judgement).
Be careful of incorrect thoughts that can’t be supported by
observations. For example, “I think she’s
mad at me,” – if you think this you should have some tangible evidence (like
she yelled at me or did something intentionally showing anger) or you will need
to dismiss this thought. Incorrect thoughts can really hurt relationships and work to
destroy intimacy.
If Jane had been able to express her thoughts and feelings
about the family gathering, she may have said that Uncle Bill is dominating and
imposing, and she may have mentioned that Aunt Mary ignores conflicts because
she is such a people pleaser.
3. Feelings
Feelings are your emotional state, mood, etc. Probably the most difficult part of communication is
expressing feelings. Many people struggle with expressing feelings. Sometimes people end up trying to keep their feelings to
themselves because of past experiences where expressing feelings caused
pain. In this case, inner healing should be
sought. How we feel is an important part of what makes us unique and
special. Shared feelings are the building blocks of intimate
relationships. When we allow others to know what angers us, frightens us,
and pleases us, etc. they have greater empathy and understanding and they are
better able to be in relationship with us.
- I missed Ally and felt a real loss when she left for Europe.
- I feel like I let you down and it really gnaws at me.
- I sit alone in the house, feel this tingling going up and
down my spine, and get this wave of anxiety.
- I light up with joy when I see you. If feel this incredible rush of affection.
- I’m checking my reactions, and I feel stunned and a little
angry.
When we express feelings, we want to make sure that we are
not actually making observations, value judgments, or opinions. For example in the statement, “I feel that you are very inflexible,”
we are not talking about feelings at all, this is a value judgement, not a
feeling. Speaking this way will work to
destroy intimacy in relationships. Rather, say, “When you are unwilling to talk about changing
our plans, I feel frustrated.”
NOTE: Before you work to communicate your feelings, test
yourself to see if these feelings are valid.
For example, if you are irritated at your husband, ask yourself to
quantify that feeling with observations you have made about his behaviors. Has he been rude or ignored you or are you
just hormonal? J
If Jane had expressed her feelings about the family
gathering she may have told Peter that she felt bored at the gatherings and
that she was angry with Uncle Bill. She
may have also expressed worry and frustration about how nothing was being done
about some of the challenges facing the family.
4. Needs
A need is something that you require because it is essential
or very important. No one knows what you want except you, in fact, sometimes we don't even know what we need. We need Jesus to speak to us and show us our true genuine needs in our various circumstances. Some people may really struggle expressing their needs. Many people hope their friends and family will be sensitive
enough to know what they want without them having to say anything; “If you
loved me, you’d know what’s wrong”. But that is really unfair. Relationships can only grow when people
clearly and
supportively
express what they need. Don’t express vague needs such as, “I need more love from
you,” or, “I just need to feel like you are more committed to this
relationship.”Instead, state clear and quantifiable needs, for example:
- I need you to be home by 6 pm.
- I need you to only work two Saturdays per month.
- I’m exhausted. Will
you do the dishes and see that the kids are in bed?
- I need a day to myself this weekend. Can we get together Monday night instead?
- I need to reserve time with you so we can sit down and work
this out.
- Could you just hug me for a while?
Sometimes the need that we think needs to be met, actually
isn't the true need. For example, at the
beginning of the school year I was feeling frustrated at having to be the one
to drive the kids everywhere all the time.
I expressed this need to my husband and he started driving the
kids. It didn't take long and I realized
that deep inside I really liked driving them around, my actual need was for him
to notice and acknowledge how my driving the kids all the time benefited him
and served the family. This is why it is so important to take our feelings
and felt needs to Jesus, asking Him for clarity. Jesus can show us the truth of what we really
need!
Jane might have told Peter that she really needed rest and
wanted to spend the weekend at home, spending quality time together instead of
going to the family gathering.
Our anniversary wife would tell her husband that she would
be interested in going to her favourite restaurant in the city and that she
also saw some nice jewelry at the local store.
Finally, meeds are not judgmental. They don’t blame or assign fault. They are simple statements about what would help or please you. Often women ask
their husbands to do things because it is a legitimate need, but they ask in a
way that blames or finds fault.
- Bad way: “You never seem to notice that the
dishwasher is clean and needs to be emptied.
You just assume that I will do that job, so you put your dirty dishes on
the counter. Why can’t you just empty it
for once and stack your own dirty dishes in the dishwasher. What am I, your maid?”
- Better way: “I
need you to notice when the dishwasher is clean, empty it and stack your dirty
dishes in the dishwasher.”
- Best way, send a WHOLE MESSAGE: “When the dishwasher if full of clean dishes
and you notice but don’t bother to empty it (observation) I wonder if you
really care to help out around the house (thought). It makes me feel frustrated (feeling). I need you to empty the dishwasher when you
notice that it needs emptying, and then stack your dirty dishes (need).”
It becomes increasingly more important to send whole
messages in relationships where there are ongoing relational issues.
Prov. 17:27 (NIV) The one who has knowledge uses
words with restraint, and whoever has understanding is even-tempered.
Whole Messages
Whole messages include all four kinds of expression: what
you observe, think, feel and need. Intimate relationships thrive on whole messages, especially
when dealing with deeper issues. Your closest friends, you spouse, and your family can’t know
the real you unless you share all your experiences. This means not leaving things out, not covering
up your anger, not squelching your wants. It means giving accurate feedback about what you
observe, clearly stating your inferences, and conclusions, saying how it
all makes you feel, and if you need something or see possibilities for
change, making straightforward requests or suggestions. When we leave something out it’s called a partial message. Partial messages create confusion or cause distrust.
NOTE: Not every relationship or situation requires whole
messages, for example, effective communication with your mechanic
probably won’t require feelings or a discussion of your emotional needs. Even with close friends, most discussions are informal and
informational and won’t require a whole message.
But partial messages are dangerous when used to express
the complex issues that are an inevitable part of closeness.
Contaminated Messages
Contamination takes place when your messages are mixed or
mislabeled. For example, you are going to a party as a family and
your daughter puts on the wrong dress.
You may be contaminating feelings, thoughts and observations if you
said, “I see you’re wearing that old dress again”. What you said were four very different
things:
- That dress is a little frayed and still has the ink spot
that we couldn't get out. (observation)
- I don’t’ think it’s nice enough for a Sunday visit to
grandpa’s (thought)
- I feel anxious that your grandpa will think I’m not a very
good parent if you wear a dress like that (feeling)
- I would prefer that you wear something more presentable
(need)
If someone says, “I see your wife gave you two juicy oranges
for lunch”. Is the person making an
observation, or expressing a need to have one of the oranges? Or how about if they say, “While you were feeding your dog, my dinner
got cold”. Is this an observation, or
are there underlying feelings of anger and judgment (you care more about the
dog than me)? Our messages must be clearer than this.
Contaminated message: “Why don’t you act a little
human for a change?” (value judgment)
Whole message: “You say very little, and when you do,
it’s in a soft, flat voice (observation).
It makes me think that you don’t care, that you have no emotions
(thought). I feel hurt (feeling), but
what I really want is for you to talk to me” (need).
Contaminated message: “Every year you come home to
visit with a different man. I don’t know
how you move from one to another like that.”
Whole message: “Each year you come home with someone
else (observation). I wonder if it
creates a sort of callousness, a shallow affection (thought). I worry, and also feel disappointed when I
start liking your boyfriend and never see him again (feeling). I hope you’ll make a commitment to a man someday”
(need).
Contaminated message: “I know what your problem
is. You like to get paid, but you don’t
like to work.”
Whole message: “You've been late six times in the
last two weeks (observation). It makes
me think that you are trying to work as little as possible (thought). The lateness irritates me (feeling) and I
want you to be late no more than once a month” (need).
Contaminated message: “I need to go home…another one
of those headaches.”
Whole message: “I've been standing by myself
(observation). You don’t seem to care or
draw me into conversation (thought). I
start feeling hurt and angry (feeling).
I want you to involve me in things or I don’t want to be here” (need).
Exercise: Practicing Whole Messages
Rewrite each statement as a whole message that includes an observation, thought, feeling and need.
- Husband to wife: “I see you’re getting uptight again.” This
is said in an annoyed voice, covering a certain amount of anxiety and
hurt. The wife has been silent for 30
minutes following the husband’s late arrival home.
- Between two lovebirds who are dreaming about kids and
marriage: “Should we be talking like this?”
The speaker is anxious that her boyfriend may feel pressured and may withdraw.
- A man trying to explain to his 14 year old daughter why he
quit his job: “A person runs out of
time. Something just changes in
them.” He was passed over for promotion,
he was depressed and fearful of getting older without finding satisfying work.
- A man speaking to his boss after being asked how he felt
having to work overtime, missing his 10 year olds performance in a school play:
“I’m here, aren’t I?”
- A 16 year old feeling pressured and controlled by her
parents after being reminded of final exams coming up: “I know, I know. You don’t have to tell me.”
Answers listed at the end (so you won't cheat).
Prayer and Sharing Questions:
- Thanksgiving: Thank
Jesus for giving us communication as a way to build intimacy and trust in our
relationships. Ask Jesus to show you
times where you have built stronger and more intimate relationships because of
honest and open communication – thank Him.
- Personal Reflection: In
your marriage (or significant relationship if you are unmarried), what are some
of the emotions/feelings that you need to continue working on being more
responsible for? For example, feeling
disappointment, unloved, lonely, sad, depressed, anxious, bitter, resentful,
helpless, alone, shy, powerless, indifferent, fearful, angry, etc.
- Personal Reflection: In
your significant relationships (marriage, parents, siblings, close friends),
how easily can you express genuine and authentic needs?
- Practical Step: Ask
Jesus to speak to you about 1 way that you can apply today’s teaching to your
personal life in a practical way.
- Commitment Prayer: Write
a prayer to Jesus committing to taking responsibility for your feelings and for
expressing your needs in a loving and respectful way.
Practicing Whole Messages Possible Answers
There are many possible answers here is one example for each.
- You haven’t said anything since I got home (observation) and I assume you
are angry (thought). When you withdraw like this I
get angry too (feeling). I’d rather talk about it
than do this (need).
- We’re dreaming about a life together after two weeks of
dating (observation). I'm wondering if this is too soon to talk like this (thought). I’m worried that one of us may
get scare and withdraw (feeling). Does it feel OK
to you to do this (need)?
- I’d been passed over for a long time and really didn’t like
what I was doing anyway (observation). I don’t think
that it’s healthy to grow old someplace doing work you don’t like (thought). I was getting depressed and wanted to take a
chance on finding something that really felt good (feeling). It’s hard and I need your support (need).
- I’m missing my ten year old's performance in the school play
tonight )observation). I should be there (thought). It’s frustrating (feeling). But I do want to be home by
9 (need).
- You've reminded me four times (observation) and I get the impression you
think that I’m stupid or irresponsible (thought).
I feel watched and it makes me angry (feeling).
Let me handle this myself, and we can talk about it if I mess up (need).
Bibliography:
Messages by Matthew McKay, Martha Davis and Patrick Fanning.
Boundaries Face to Face by Henry Cloud and John Townsend