brief introduction to nonviolent communication
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NONVIOLENT
COMMUNICATIONPioneered by
Marshall Rosenberg, Ph.D.
A very brief introduction to the concept of
Summarized by Alexandria Skinner, J.D.
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NONVIOLENT COMMUNICATION:A LANGUAGE OF LIFE
by Marshall Rosenberg, Ph.D.
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Method For Communicating ThatEnables Authentic Sharing
Clearly expressinghow I am,
without blaming orcriticizing
Empatheticallyreceiving how you
are,
without hearing
blame or criticism
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OVERVIEW OF PROCESS:Use I Statements to Communicate :
1. OBSERVATIONS
2. FEELINGS
3. NEEDS
4. REQUESTS
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FEELINGS
.I feel
Amazed, proud, angry, concerned, confused,embarrassed, irritated, lonely, touched, thankful,sad, relieved, proud .
SPECIFIC EMOTIONS, NOT GENERALONES
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REQUESTS
I request that you .
Put your laundry in the hamper, or x or y
The request should be phrased in terms of apositive thing to do, be very concrete / specific,
and be do-able in the immediate sense
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SOME FEELINGS
Positive: Amazed, comfortable, confident, eager,proud, thankful, touched, trustful, surprised,inspired, relieved, optimistic, glad
Negative: Angry, annoyed, concerned, confused,disappointed, discouraged, distressed,
embarrassed, frustrated, helpless, hopeless,impatient, irritated, lonely, nervous, overwhelmed,puzzled, reluctant, sad, uncomfortable
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SOME NEEDS
Autonomy (choosing dreams, goals, values) Celebration (to acknowledge both creation and
loss) Physical nurturance (air, food, exercise, rest) Integrity (authenticity, meaning, self worth) Interdependence (acceptance, emotional safety) Play (fun, laughter) Spiritual Communion (beauty, inspiration, peace)
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FEELINGS vs. NON FEELINGS
Distinguish thoughts from feelings!The words, I feel [that] you are stupid, does notexpress a feeling! If you would use the words like,
that, if in the sentence, it is probably a judgmentand not a feeling.Distinguish evaluations from feelings!
The words I feel unimportant express anevaluation (my assessment of how I think others arethinking about me), not a feeling.
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PSEUDO-FEELINGS
Pseudo feelings express interpretation, diagnosis,evaluation, criticism, judgment, orblame.
Not likely to result in the person you arecommunicating with to open up and connect withtheir needs.
Likely to create feelings of separation or alienation.
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INTERPRETATIONS
The following are evaluations, not feelings,because they depend for their significance onhow we interpret (or filter) the behavior:
Abandoned, abused, attacked, betrayed, bullied,cheated, coerced, cornered, interrupted,intimidated, manipulated, misunderstood,neglected, overworked, patronized, pressured,
provoked, put down, rejected, taken for granted,
threatened, unheard, unappreciated, unseen,
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THE FOUR DS OF DISCONNECTION
Diagnosing: Telling people our diagnosisrather than what we need
Deserve: Judging who is right, wrong, good,bad, and who deserves to be rewarded orpunished
Deny choice / responsibility: Blaming othersfor our feelings, obscuring choice by saying Ihad to or You have to, inducing guilt and /or shame
Demanding: Threatening, bribing, bullying,
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HINTS FOR BETTERCOMMUNICATION
Use words that refer to specifics:Specific actions
Specific needsSpecific emotionsSpecific requests
Use I statements:I see this, I have this need, I feel this way, I
request
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MAKING A REQUEST
Ask for what will meet your needs State the request in do-able terms that are time
limited and achievable Use positive action language And can be met in a variety of ways (method is
negotiable)
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EXAMPLE
Observation : You left dishes in the sink afterbreakfast that had egg yolk on them.Feeling : I feel frustratedNeed : because I need some support in keepingthings clean.Request : Would you be willing to dry the dishes
while I wash them?