Navigating Through Disagreements: Strategies and Solutions
In the heat of conflict, it's not uncommon for individuals to experience emotional shutdown. This response, characterised by a rapid heart rate, muscle tension, or an overwhelming feeling, can make rational thinking difficult. However, understanding the signs and employing mindful techniques can help manage these situations effectively.
A recent article by Yvette Erasmus, titled "How to Respond to Silence and Shut Downs," provides valuable insights into this matter [1]. Erasmus suggests that recognising early signs of emotional flooding, such as those mentioned above, is crucial. During such moments, applying mindfulness techniques like deep breathing, meditation, or gentle movement can activate the parasympathetic nervous system, calming emotional reactivity and aiding clearer thinking. Cognitive reframing, reminding oneself that emotional overwhelm is temporary and manageable, supports this process.
Communication also plays a vital role in managing emotional shutdowns. Using "I" statements helps express feelings without assigning blame, reducing defensiveness and promoting dialogue. If emotions rise too high, taking a break of at least 20 minutes allows physiological arousal to subside before re-engaging. When someone uses silence or emotional withdrawal, respecting their need for space but setting boundaries by expressing willingness to communicate when ready, prevents indefinite shutdowns.
Mental health issues such as depression, anxiety, or personality disorders can increase the likelihood of experiencing emotional shutdown. Seeking professional support or counselling may be necessary to address unresolved issues. Mindfulness and emotional intelligence practices improve recognition and regulation of emotions, contributing to healthier conflict management.
Johanna Cutajar, a Master in Counselling graduate from the University of Malta, specialises in helping individuals with issues such as relationship issues, trauma, bereavement, transitions, and general mental health [2]. Long-term emotional shutdown can lead to feelings of anxiety or sadness. Therefore, identifying root causes of emotional shutdown can help prevent further conflict or escalation.
In conclusion, managing emotional shutdowns in conflict requires a balance between immediate emotional regulation and communication techniques. Recognising shutdown triggers and physical signs early, using mindfulness practices for emotional grounding, communicating openly with "I" statements, taking breaks when overwhelmed, respecting space but setting boundaries during silence, preparing for conflicts with emotional awareness and regulation strategies, and seeking professional help if mental health issues persist, are all essential components of this approach.
For those seeking professional support for emotional shutdowns, contact information is available here. It's important to remember that no one should have to navigate conflict alone, and there are always resources available to help.
[1] Erasmus, Y. (2021). How to Respond to Silence and Shut Downs. [Online] Available at: https://yvetteerasmus.com/how-to-respond-to-silence/ [2] Cutajar, J. (n.d.). About Me. [Online] Available at: https://www.johannacutajar.com/about-me [3] Erasmus, Y. (2021). How to Respond to Silence and Shut Downs. [Online] Available at: https://yvetteerasmus.com/how-to-respond-to-silence/ [4] Goldin, P. R., Gross, J. J., & Korn, G. T. (2012). Emotion regulation strategies and their neural substrates. Current Opinion in Psychology, 2(1), 35-40. [5] Hölzel, B. K., Lazar, S. W., Gard, T., Schuman-Olivier, Z., Vago, D. R., & Ott, U. (2011). How does mindfulness meditation work? Proposing mechanisms of action from a conceptual and neural perspective. Perspectives on Psychological Science, 6(6), 537-559.
- Mindfulness techniques, such as deep breathing, meditation, or gentle movement, can be employed during emotional shutdowns to activate the parasympathetic nervous system and calm emotional reactivity, contributing to clearer thinking.
- A Master in Counselling graduate from the University of Malta, Johanna Cutajar specializes in helping individuals with issues like relationship problems, trauma, bereavement, transitions, and general mental health, providing valuable assistance for those experiencing long-term emotional shutdown.
- Professional support or counseling may be necessary for addressing mental health issues like depression, anxiety, or personality disorders that can increase the likelihood of emotional shutdowns, ensuring healthier conflict management and mental health overall.
