We can all get upset at times but there are healthy ways to express frustration and anger.
As a psychiatrist and empath myself I have a hard time tolerating loud noises. So for the sake of preservation I have a “no yelling” rule in my house. For sensitive people, a healthier way to express anger is through venting, whereas dumping is toxic and can traumatize and overwhelm us.
For instance, if your spouse wants to vent, ask him or her to make a formal request by saying, “I have a request. I need to vent about an issue. Is that okay to do now?”
Here are some guidelines from my (Judith Orloff’s) book, The Empath’s Survival Guide to follow when you or someone else is communicating anger.
-Sticks to one topic
-Doesn’t keep repeating the same topic
-No victim mode
-Shows accountability for their part in the issue
-Open to solutions after expressing feelings
-Overwhelms you with many issues
-Keeps repeating the same thing
-In victim mode
-Goes on and on
-No accountability for anything they have done wrong
-Not open to hearing solutions, only wants to hear themselves complain and essentially have you agree with them
Communication is vital when it comes to expressing anger or other intense emotions. Knowing the difference between venting and dumping is a positive start to having clarity in your relationships.
If someone starts dumping on you, it’s fine to excuse yourself and tell them “I can talk to you when you are calmer.” Learning to protect yourself in this way, particularly if you are a sensitive person, is an important form of self-care.
Adapted from Dr. Judith Orloff’s “The Empath’s Survival Guide: Life Strategies for Sensitive People,” a guidebook for empaths and all caring people who want to keep their hearts open in an often-insensitive world, from ConsciousReminder.com