Effective communication is a cornerstone of healthy relationships, and Dr. David Burns, my mentor, friend, and the creator of TEAM-CBT therapy, has articulated five key secrets to mastering it. These techniques are designed to improve how we connect with others, fostering understanding and reducing conflict. Here’s a look at these five secrets:
1. The Disarming Technique: This strategy involves finding truth in what the other person is saying, even if you disagree with their overall point. By acknowledging the validity of their perspective, you can defuse tension and create an environment where both parties feel heard and respected. This doesn’t mean conceding your stance but rather showing empathy and openness.
2. Express Empathy: Dr. Burns emphasizes the importance of empathy in communication. This involves listening attentively and reflecting back the emotions and thoughts the other person is expressing. There are two forms of empathy: thought empathy, where you paraphrase their words, and feeling empathy, where you acknowledge their emotions. This helps the other person feel understood and valued.
3. "I Feel" Statements: Effective communication often requires vulnerability. By using "I feel" statements, you can express your emotions without blaming or criticizing the other person. This technique helps convey your feelings in a non-confrontational manner, fostering a more open and honest exchange.
4. Stroking or Affirmation: Stroking involves expressing genuine, positive feelings or admiration toward the other person, even during a disagreement. This technique softens the interaction, making it easier to navigate difficult conversations with kindness and respect.
5. Inquiry: Engaging in inquiry means asking gentle, open-ended questions to encourage the other person to share more about their thoughts and feelings. This not only shows genuine interest but also helps you gain a deeper understanding of their perspective, paving the way for more meaningful dialogue.
These techniques can help improve your communication with your spouse, coworkers, family members, customer service representatives and even strangers in line ahead of you! Here is an example of an exchange between a husband-wife duo that didn't go so well:
Wife: "You never listen to me"
Husband: "I listen to you complain all the time"
Wife: "You suck!"
Here is the same exchange using the '5 secrets' above:
Wife: "You never listen to me"
Husband: "You are right, it's hard for me to stop and just let you talk (Disarming), and it feels like I never listen to you (Thought Empathy). I imagine you are feeling upset and angry, but also hurt and lonely (Feeling Empathy). I feel sad when I see you sad and frustrated when we can't communicate well (I Feel Statement). I love you so much and you mean the world to me (Stroking); I want to be here for you. Can you tell me more about how you're feeling?"
Wife: "Well, I am feeling lonely...(and continues to share, towards a more loving and intimate exchange)"
If you want to learn how to use these techniques on your own, you can start with Dr. Burns Feeling Good Together book. And if you need more help after that, you may want to consult with a TEAM-CBT therapist.