Instructions to Group
Members:
If you are working to
make changes in your
life, and those changes
are a stark contrast to
the way you've done
things before, others
may not be very
trusting. And why should
they? If you've been
cutting people down,
attacking their weak
spots, or using anger to
justify your actions,
others are probably
waiting for the other
shoe to drop. Their
walking on eggshells
does not end the moment
you make a few changes.
You need to work toward
being consistent about
these changes. You need
to realize that it takes
time to rebuild any
trust you've destroyed.
But how do you do that?
CHANGES THE ABUSER
MAKES:
Taking
Responsibility:
If you believe others
are testing you, or that
their behavior is
unacceptable to you,
that doesn't give you an
excuse to lash out and
fall back into old
behavior. If someone
that's been familiar
with your old behaviors
starts questioning you,
or 'brings up the past'
it can be really
important to not get
defensive. To be
consistent and keep up
with the changes you're
working towards, you
need to take
responsibility for
your past behavior
and stop focusing on
your partner's behavior
altogether.
Explaining Your
Negative Self-Talk:
Hopefully you have
worked to identify some
of your negative
self-talk you've had
when choosing behaviors
based in your negative
self-talk. If you went
to explain your negative
self-talk to others,
your explanation may
sound an awful lot like
blaming. When working on
being consistent and
making amends to others,
it's really important to
be able to explain to
others why your actions
and beliefs are not
their fault.
Understanding
Partners' Perceptions:
Some of these exercises
have given you the
chance to put yourself
into other's shoes.
That's exactly what you
need to do over time,
especially when others
don't trust the changes
you're working to make
in your life. You may
have to explain how you
understand their
distrust and other
effects of your abusive
behavior. You may need
to ask for their
opinions and thoughts,
and be open to
respectfully
compromising or be open
to taking their
suggestions on how to
change your behavior.
Remembering and
Maintaining Your Goals:
As in prior exercises,
you had the chance to
make small goals for the
future. To rebuild
trust, you're going to
have to keep those goals
over time. Be consistent
in your changes. Keep up
with them. Really
concentrate on the goals
that you have the most
trouble with. Don't
forget the goals you've
followed through on.
Tell people other than
your partner your goals
so they can support you
in achieving them.
NON-ABUSIVE RESPONSES TO
A PARTNER:
Taking Responsibility:
When your partner says,
"You always used to yell
and scream when you
didn't get your way,"
instead of responding
with, "Hey, that was in
the past, get over it,"
respond by saying, "I
know. I used to do that
a lot, and I'm working
to not do that anymore."
Explaining Your
Negative Self-Talk:
When he/she says, "Why
is it always my fault
that you're angry,"
instead of responding
with, "If you would only
remember what I ask you,
I wouldn't get angry,"
respond by saying, "I
always thought you were
making me angry and I
thought you couldn't do
anything right. I really
didn't want to take
responsibility for
myself. It's not your
fault I thought those
things because I was
always finding ways to
make excuses, and
blaming you was the most
convenient."
Understanding Partners'
Perceptions:
When your partner says,
"You've never listened
to me," instead of
responding with, "That's
stupid. Of course I
listen to you!" respond
by saying, "I understand
why you might think
that. I've always
shrugged you off, and
when people do that to
me I tend to think
they're not listening to
me either."
Remembering and
Maintaining Your Goals:
When he/she says, "This
is just a temporary
thing. I know you'll go
back to the same habits,
you're not fooling me,"
instead of responding
with, "No it's not! I'm
trying hard, and you're
always making it so
difficult on me,"
respond by saying, "I've
made a goal to be aware
and notice what I say to
myself. I've been trying
to notice my thoughts
and keep myself from
being abusive before it
even starts."