Duygusal Zekâ (EQ)
7 Ekim 2022
Bilişsel Çarpıtma Nedir?
17 Ekim 2022
İlişkilerde İletişime Zarar Veren Dört Unsur
Romantik ilişkiler karşılıklı doyum yaşamak, haz almak ve mutlu olmak için kurulur
Fakat bazı çiftler ilişkide daha mutlu olurken bazıları daha mutsuz ve başarısız olabilir. Bunun sebebini araştıran John Gottman mutsuz ve başarısız ilişkilerde görülen 4 yıkıcı etkiyi raporlamıştır. Bu yıkıcı etkilere ‘Mahşerin Dört Atlısı’ adı verilmiştir. Yapılan araştırmalarda mutlu ilişkilerdeki çiftlerin bu dörtlüden uzak durdukları gözlemlenmiştir. Bu dört atlı çiftler arasında güçlü ilişki kurmayı engeller.
Bu dört atlı nelerdir?
1. Eleştiri
Bireyin yaptığı bir davranıştan dolayı partnerin karakterine karşı yapılan olumsuz yoruma eleştiri denir. Yapılan davranışa yönelik olmaz, kişinin karakterine yönelik olur. Bu sebepten partner suçlandığını ve saldırıya uğradığını düşünebilir. Eleştiri davranışa yönelik değil de kişiye yönelik olduğu zaman ilişkiye zarar verir. Örneğin, partner verdiği sözü tutmadığı zaman “Çok bencilsin, her zaman böyle yapıyorsun, beni hiç düşünmüyorsun.” gibi cümleler kişinin karakterine yönelik olumsuz eleştirilerdir.
Eleştiri yerine yumuşak başlangıçlar yapmak sorunları çözmek için daha etkili olur. Yumuşak başlangıç yapmak, kişinin karakterine yönelik değil de o anki davranışa yönelik olumsuz ifadeleri içermektedir. Suçlayıcı cümlelerden ve sen dilinden uzak durmak gerekir. Örneğin, “sen böylesin” demek yerine “bu yaptığın davranış beni üzdü” demek olaya yönelik olarak daha doğru bir çözüm olacaktır.
2. Savunma
Çoğu zaman eleştiriye yönelik oluşur ve ilişkide yıkıcı bir etkiye sahiptir. Örneğin partner, gelen eleştiriye karşı bir savunma olarak “asıl bencil olan ben değilim sensin, sen de dün verdiğin sözü unutmuştun” şeklinde bir karşılık verebilir. Partner saldırıya uğradığını hissettiğinde savunmaya geçerek ‘ben masumum’ demeye çalışır ve yapılan hatayla ilgili sorumluluk almaz, bu sebepten savunma, çözümcül değildir.
Savunma yerine sorumluluk alabilmek daha faydalı olacaktır. Kişi, sorundaki kendi üzerine düşen kısmı kabul edip ortak bir çözüme gitmeye çalışırsa ilişki açısından onarıcı bir adım atmış olur. Örneğin, “asıl sen böylesin” demek yerine “haklı olabilirsin bir dahakine daha dikkatli davranmaya çalışacağım” diyebilmek soruna karşı daha çözümcül bir yaklaşım olur.
3. Aşağılama
Yüz ifadeleri, beden dili veya sözlü olarak ifade edilebilir. Partnere ‘sen benden iyi değilsin’ mesajı verilmeye çalışır. Aşağılamanın yakın ilişkilerdeki yıkıcılık etkisi büyüktür. Tiksintiyi barındırır ve bu sebepten partnerlerin arasındaki ilişki zarar görür. Karşı tarafa önemsenmediği ve değersiz olduğu sinyalleri iletilir. Gottman’a göre bir ilişkide aşağılama varsa o ilişkideki çiftlerin bulaşıcı hastalıklara yakalanma olasılığı yüksektir.
Aşağılama yerine takdir etmek, ilgi ve beğeniyi paylaşmak ilişki için çok yararlı olacaktır. Bu şekilde kişi değer gördüğünü hissedebilir ve bununla beraber karşı tarafa daha verici ve uzlaşmacı bir şekilde yaklaşabilir. Birey, saygı görerek kendisini iyi hisseder ve karşıdaki kişiyi de iyi hissettirmek isteyebilir. Aşağılamak yerine karşıdaki kişinin ihtiyaçlarını anlamaya çalışmak ve bunlara yönelik takdir ve ilgi göstermek başta zor gözükse de ilişki için oldukça onarıcı bir yaklaşımdır.
4. Duvar Örme
Bireyin partneriyle olan etkileşimini durdurması durumudur. Erkeklerde daha yaygındır. Duvar ören kişide fizyolojik bir süreç görülür; nabız yükselir ve kişi sistemini kapatır. Karşıdaki ne yaparsa yapsın duvar ören partnere erişemez ve böylece kişi, partnerini bir sorunla beraber yalnız bırakmış olur. Birey donma haline geçerek kendi içerisinde bir monologa girer; kendi kendini rahatlatmak için bir çaba gösterir. Örneğin, konuşmayı aniden kesmek, suskun kalmak, tavır koymak, küsmek gibi davranışlar birer duvar örmedir. Karşı taraf, önemsenmediğini ve reddedildiğini düşünebilir. İlişkide ciddi anlamda yıkıcı bir etkiye sahiptir.
Duvar örme yerine fiziksel ve psikolojik olarak rahatlama beklenmelidir. Olay yaşanır yaşanmaz duvar örerek içine kapanmaktansa öncelikle sakinleşmeyi beklemek daha doğru olacaktır. Problemli bir olay veya tartışma yaşanırken kişi, fizyolojik olarak çok fazla uyarıldığını, rahatsız olduğunu ve devamında bu durumun ilişkiye zarar verecek bir hale dönüşeceğini fark ettiği zaman duvar örmektense kendini rahatlatmak için kısa bir mola ihtiyacının olduğunu belirtmesi ilişki için çok daha doğru bir adım olacaktır.
Bu 4 Atlı neden problemlidir?
En başta ilişki kurmada önemli rolleri olan bazı faktörler vardır. Bunlar idealleştirme, samimiyet kurma, duygusal yakınlık ve bağlılık olarak sıralanabilir.
İdealleştirme karşıdaki kişinin tamamen pozitif yanlarını görerek, onun romantik ilişki kurmak için ideal olduğunu düşünmektir. Eleştiri idealleştirmenin tam tersidir; kişi, karşıdakinin kusurlarına yönelik olumsuz yorumlarda bulunarak pozitif özelliklerine odaklanamaz.
Samimiyet kurabilmek için karşıdaki kişiye kendini açmak gerekir ve kendini açarken kişi savunmasızdır. Savunma, bu anlamda samimiyet kurmaya ters düşer. Kişi kendini ifade etmekten çok kendini savunma halinde olduğu zaman samimiyet sağlıklı bir şekilde kurulamaz.
Duygusal yakınlık, aşağılamanın tam tersidir. Duygusal yakınlık gösteren kişi, partnerine karşı bir iğrenme duymaz ve aynı zamanda kişinin, kendini partnerinden üstün görme gibi bir çabası da yoktur. Aşağılama davranışını gösteren bir bireyde partnerine karşı olan duygusal yakınlığı ciddi anlamda zarar görür.
Bağlılık, bir ilişkiye devam etmede etkili bir amaçtır. İlişkiye yatırım yapmak ve ilişki için fedakarlık yapmak bağlılıkla birlikte ortaya çıkar. Duvar örme, bu anlamda bağlılıkla zıttır. Duvar ören kişi sorunları çözmeye yaklaşmadığı için fedakarlık yapmaz ve bununla beraber ilişkiye karşı bir bağlılık göstermeyebilir veya gösterdiği bağlılık zarar görerek azalabilir.
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