Children are very vulnerable to their parents' anger, either directed toward them or against each another. When parents fight openly, their children suffer the consequences. There is nothing more distressing for them than to be caught in-between angry parents.
Children learn what they live. If they see their parents treating each other poorly or yelling at each other, they learn that these are acceptable behaviours and become more likely to engage in them.
You may be involved in a bitter break-up, exhausted and infuriated. Or you may feel like you just want a clean break from your ex-partner. This is understandable, but the bottom line is that your children need both of you in their lives.
At all costs, avoid venting about your adult problems with your children. Friends, counsellors, therapists, and even a pet can all make good listeners when you need to get negative feelings off your chest.
A conflict is more than just a disagreement.
It is an ongoing situation in which one or both parties perceive a threat (whether or not the threat is real).
What were the main conflicts in your relationship?
Are they the same or different issues after the separation?
Conflicts continue to fester when ignored.
Because conflicts involve perceived threats to our well-being or survival, they stay with us until we face and resolve them.
Do you fear conflict or avoid it at all costs?
Do you have conflicts with your ex-partner or anyone else that never get addressed?
We respond to conflicts based on our interpretations of events.
We do not always respond to an objective review of the facts. Our interpretations are influenced by our life experiences, culture, values and beliefs.
What is the story you tell yourself and others about why the relationship ended?
What story might your ex-partner tell about how the relationship ended? Is there some truth to both stories?
If we aren't comfortable with our emotions or able to manage them in times of stress, we won't be able to resolve conflict successfully. Viewing a conflict as hopeless could create a self-fulfilling prophesy.
Do you view conflict with your ex-partner as demoralizing, humiliating, or something to fear?
Do you expect discussions with your ex-partner to go badly?
Conflicts are an opportunity for growth.
When you are able to resolve conflict in a relationship, it builds confidence and trust.
Do you think you might be able to let go of some of the resentment and anger you hold for your ex-partner, for the sake of the children?
It's natural to feel hurt and angry, but your feelings don't have to rule your behaviour. (See "Learning to Let Go of Anger" in Section 2.) Fortunately, there are proven strategies that you can practise and apply that reduce anger and improve your mental well-being.
Give yourself a short "time-out." Schedule some personal time to relax at a stressful time of day or around a stressful situation.
Consider the timing. If you and your ex-partner tend to argue at a particular time of day or night, try changing the time of these co-parenting discussions.
Use a "soft start-up" when bringing up areas of conflict or disagreement. The use of a soft start-up at the beginning of a disagreement could help influence a positive outcome. Research reveals that discussions generally end on the same note they beginFootnote 3.
Raise the issue without blame.
Describe what is happening without judgment.
We all feel angry at times. Anger is part of our human experience. Anger by itself is not destructive, but how we try to cope with it can be. For example, if we handle and express our anger inappropriately, we can end up doing harm to ourselves and others.
Anger is the emotional response that we have to an event perceived as a threat, a violation or an injustice. The experience of anger varies from person to person. For example, someone may cry when they feel angry while someone else may yell, while still someone else may become withdrawn.
We usually learn to experience and deal with anger as we grow up. For example, in some families angry outbursts were tolerated while others avoided expressing any feelings – positive or negative. Still others encouraged the expression of feelings and taught children to deal with their anger in healthy ways and to stand up for themselves in a firm, but respectful way.
Assertive: Anger is appropriately managed and communicated if necessary.
It may appear, at face value, that holding anger in rather than letting it out is a better option. But denying our anger can be very harmful. Because unresolved anger can leave us in a state of perpetual arousal, or make us feel chronically helpless, it's damaging to our bodies, our relationships and our own mental well-being.
If you tend to hold in your anger, first recognize that this is your way of coping with the anger. Next, try to get it out by writing your thoughts and feelings on paper or on a computer. Then try to talk with a trusted friend or a counsellor about the anger you are holding inside. There are ways to express negative thoughts and feelings in a healthy and respectful way. Allow yourself to be angry. If you feel you need to confront someone, stand up for yourself in a firm, but respectful way.
Our reactions to various life situations do not always reflect who we want to be or what we really want. For example, think about the times you've regretted decisions that you made or actions that you did in the heat of the moment. Like a lot of people, in hindsight you probably wish you could take them back. When we experience anger, we are more likely to make poor decisions and act impulsively if we don't take the time to calm down and gain perspective. That's where the "24-hour rule" comes in.
The 24-hour rule is a simple and effective decision-making tool that prevents us from overreacting or making instant regrettable decisions. In a nutshell, the 24-hour rule has only one requirement: to wait 24 hours after an upsetting incident – perhaps with your ex-partner or teenager – before reacting. The 24-hour rule can help stop us in our tracks and remind us to calm down. We can even say something like "I am so angry with you, but I'm going to wait a day before deciding what to say or do." The passage of just 24 hours allows us to look at the situation with a fresh perspective, without feeling like we are being controlled by immediate, strong emotions. With some distance, our judgment is in charge, not our anger.
You can apply the 24-hour rule when you find yourself in difficult situations with your ex-partner, your children or anybody else.
Obsessing on "shoulds" and "musts." Having a rigid view of the way things should or must be and getting angry when things don't line up.
Mind-reading and jumping to conclusions. Assuming that you "know" what your ex-partner is thinking or feeling, for example, he or she has intentionally upset you, ignored your wishes or disrespected you.
Collecting straws. Looking for things to get upset about, usually while overlooking anything positive. Or letting small irritations build and build until you reach the "final straw" and explode, often over something relatively minor.
Blaming. When anything bad happens or something goes wrong, it's always the fault of your ex-partner.
Losing perspective. Blowing the situation or problem out of proportion when compared with the bigger picture.
Most of us, at one time or another, engage in these negative thinking patterns. But if they become ingrained in your way of relating or responding to your ex-partner, your co-parenting relationship – and thus your children – will likely suffer. Take a moment to see if you can relate to any of these forms of negative thinking patterns. With awareness, you can change these patterns.
The bottom line is that, whatever it takes or whatever works to help you co-parent with your ex-partner, do it for your children. Over time, you may begin to see the positive benefits in your own well-being, too.
The concept of "soften your start-up" was developed by John Gottman, a psychologist known for his books on relationships, marriage and parenting. His numerous books include the titles: What Makes Love Last; The Relationship Cure; Seven Principles for Making Marriage Work; and Raising an Emotionally Intelligent Child.