Journal Prompt: How to have Effective Communication

Effective communication is one of the most important skills for adults to have, regardless of their profession or personal life. We all know it can improve relationships, enhance productivity, and help you navigate challenging situations but learning effective communication can be tricky.  So I’m going to share 3 pretty simple tactics and I want you to read through them and then consider ways to add them into your life or if you already use them, ways to expand on them and use them more effectively in your day to day world.

Active Listening

Active listening is when you are giving someone who is speaking your full attention and showing that you understand what they're saying. This involves not only hearing their words but also paying attention to their body language and tone of voice. Here are some tips:

• Put away distractions: Put away your phone, close your laptop, and turn off the TV. Show the speaker that they have your full attention.

• Use nonverbal cues: Nod your head, maintain eye contact, and use facial expressions to show that you're engaged in the conversation.

• Paraphrase and summarize: Repeat back what the speaker said in your own words to confirm that you understood their message.

Empathy

Empathy is the ability to understand and share the feelings of another person even when you have no experience with what they are talking about. It's an important skill in communication because it allows you to connect with others on a deeper level and build stronger relationships. Here's how you can practice empathy:

• Put yourself in their shoes: Try to see the situation from the other person's perspective. Ask yourself how you would feel if you were in their position.

• Validate their feelings: Let the other person know that their feelings are important and that you understand how they feel.

• Respond with kindness: Respond in a way that shows that you care about the other person and their well-being. Offer help or support if appropriate.

Clear Communication

Clear communication means getting your message across in a way that's easy to understand. It's important to be concise and avoid using jargon or technical terms that the other person may not understand. Here are some tips for clear communication:

• Be direct: Get straight to the point and avoid beating around the bush or including excessive lead up to what you are trying to say..

• Use simple language: Use language that the other person will understand, and avoid using technical terms or jargon.

• Confirm understanding: Ask the other person if they understand what you're saying, and encourage them to ask questions if they're unsure.

Journal Prompt: Anxiety About Your Partner Cheating

How do we maintain honesty in relationships, and build trust, when oftentimes struggling with these emotional concepts is in reaction to some sort of situation where cheating may have occurred, or some version of dishonesty.  We’ve all experienced cheating, whether in our own relationships or we’ve seen friends/family go through a cheating situation so it’s easy to come back to how those experiences feel.  Reflect on a time when you experienced trust issues and anxiety around cheating in a relationship, yours or someone else’s. Describe the situation and your feelings at the time.

Next, think about what caused these trust issues and anxiety. Was it something your partner did or said? Was it based on your own insecurities and past experiences?

Consider how you handled the situation at the time. Did you communicate your concerns with your partner? Did you try to work through the trust issues together, or did you keep them to yourself and let them fester?  Did you feel heard after you communicated or did you feel invalidated and unheard.

Now, reflect on what you learned from this experience. Are there any patterns or behaviors that you need to be aware of in future relationships? How can you communicate your needs and concerns effectively with your partner without pushing them away?

Finally, think about what steps you can take to build and maintain trust in your current or future relationships. This may include setting boundaries, practicing open and honest communication, and developing a strong sense of self-worth and confidence. Write down any actionable steps you can take to move forward and build healthier, more trusting relationships.

Journal Prompt: Communication Skills to Ensure You Feel Heard

Think about a situation where you didn't feel heard or understood. Maybe it was a disagreement with a friend or family member, or maybe it was in a professional setting like at school or work. How did that make you feel? Did you feel frustrated, angry, or sad?  Did you notice your voice getting louder in an attempt to feel as if you were being heard?

Now, imagine if you had the communication skills to advocate for yourself in that situation. What would you say? How would you say it? How might the outcome be different? Would your voice still have gotten as loud or would you have felt heard even at a lower volume?

How in the past have you self-advocated?  What skills did you learn along the way and how did you ensure you felt heard and understood?  How in the past have you attempted to self-advocate and not felt successful?  Looking back, can you think of ways your communication skills could have been improved?

Finally, reflect on the positive changes that can come from learning how to self-advocate. How might your relationships improve? How might you feel more in control of your life and your choices?

Here are two types of communication skills that can be helpful in self-advocacy:

1. Assertiveness: Assertiveness involves expressing your needs, feelings, and opinions in a clear, respectful, and confident manner. When you are assertive, you are able to stand up for yourself without being aggressive or passive. Assertive communication skills can help you advocate for yourself by expressing your needs and boundaries, making requests, and saying no when necessary.

2. Active listening: Active listening involves paying attention to what the other person is saying, both verbally and nonverbally, and demonstrating that you understand their perspective. Active listening skills can help you advocate for yourself by showing that you are willing to listen and understand the other person's point of view, which can help build trust and facilitate more effective communication. Additionally, active listening skills can help you better understand the other person's needs and concerns, which can help you tailor your self-advocacy approach to be more effective.

Can you think of some examples in your day to day life where assertiveness and/or active listening on your part might improve your day?