Author Topic: Buzz Off!  (Read 2618 times)

Certain Hope

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Buzz Off!
« on: January 13, 2008, 09:56:13 AM »
Buzz Off!   I am not defensive.     :wink:
by Jim Tamm, author of Radical Collaboration


from http://www.businessknowhow.com/growth/defensive.htm

Do you think most everyone is out to get you? Do you treat simple questions as accusations?
Do you feel all that matters is being right?
And, even when others say they’re sorry, do you find it hard to let go and forgive?

You may be spending too much time in the “Red Zone”--a defensive state of mind that suggests you don’t always work and play well with others.

Everyone gets defensive--it’s human nature. But when defensiveness reaches the boiling point in frequency and intensity, it can destroy relationships and damage personal and career success.

Where defensiveness comes from
Defensiveness is your body’s way of keeping you comfortable. It blocks bad feelings--though it doesn’t make them go away. In fact, the only way to make those feelings and defenses go away is to let them wash over you. Don’t respond right away; just feel. Then move on--before you say something sarcastic, point a finger, or whine “poor me.”

Defense mechanisms are part of your personal history. From childhood on, they emerge as you learn to cope--for better or for worse--with stress. And when the going gets really tough, they take on a life of their own--becoming a suit of armor to “protect” you.

Who, me?
Think back to the last time you snapped at someone, withdrew into a deadly silence, or played the blame game. Yup, you were behaving defensively.

So the next time you’re tempted to do the defensive dance, notice and name the behavior you’re about to engage in. Admitting you have an issue with defensiveness is the first step to overcoming the problem.

Cueing into your feelings
The second step to defusing defensiveness is to cue in to your feelings and emotions before you snap. When your hackles go up, notice how your body responds physically: Your breathing quickens, your heart races, or you suddenly feel hot or cold.

What to do? When your hot buttons get pushed--and you are poised to pounce--hit “pause” instead. Then decide to use your head to deal with the matter.

Knowing your defenses
Recognizing your knee-jerk defenses can help you red-flag them before damage is done.
Check out the list below for a dozen of the most common defense mechanisms.
If you can’t identify with any of them, “denial” may be your personal number-one.


Sarcasm
Rigidity
Blaming
Shaming
Teaching
Preaching
Catastrophizing
Trivializing
Endless explaining
Withdrawing into silence
Loss of humor
All-or-nothing thinking


Turning red into green

When you feel yourself getting defensive, choose to turn your Red Zone attitudes into “Green Zone” actions:

Slow down. Pause. Take a breath or--even better--take a walk. Deliberately slowing down your physical and emotional reactions is a sure-fire way to defuse defensiveness.
 
Detach. You know what pushes your hot buttons, so cut off your usual response at the pass. Instead of shooting a sarcastic comeback, ask a question. Instead of “brain dumping,” shut up and listen. And, instead of freezing up, open up and tell others how you feel.
 
Stop dissing yourself. Pessimistic thoughts--“I can’t do this” or “I look like an idiot”--only make matters worse. Catch yourself when the self-talk turns negative and consciously make it positive: “I can deal with this” or “I can take care of myself.” Positive thoughts really do lead to positive actions.
 
Start over. When your personal early warning system flashes “Danger: Red Zone Ahead,” minimize the damage and begin again. Give yourself a “do-over”--a second chance to ditch the defensiveness and move forward into a friendlier future.


Certain Hope

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Re: Buzz Off!
« Reply #1 on: January 13, 2008, 11:10:48 AM »
Here's some more on this important topic ~



Defensiveness at work    (This applies at home + everywhere we interact with folks, I think!)
From:       http://www.leadersdirect.com/defensive.html

When criticized, do you ever...

repackage your blunders so you won't look so bad?

blame circumstances, luck or others when things don't work out?

position (reposition?) the "facts" to create a positive impression?

create excuses for not having done something?

argue back forcefully?

feel hurt and withdraw?

get angry and vow to get even?


One Key Question = How receptive are you to feedback?
 (or are you a know-it-all??)

A little defensiveness is healthy self-protection...like your immune system.

Excessive defensiveness will prevent you from learning from your mistakes.
After all, why do anything different, if all your mistakes are someone else's fault?
At Work:
Feeling angry because of changes imposed from above?
(maybe you) attack the stupidity of your bosses and you feel better!
But this move can be self-defeating if it stops you from understanding their rationale and coming to terms with your own resistance to change.

If you have healthy self esteem, you should be able to admit your mistakes.
If you have low self esteem you will either be too hard on yourself for even small mistakes OR you will go to the other extreme and defensively never admit them!

When you anticipate failure of a project do you start telling people why it will fail?
You're setting up defenses in advance so you won't have to create them after the fact.
Advance defensiveness can increase the likelihood of failure.

Some people will even sabotage their own projects, when they start to think they will fail, if they can do so in a way that ensures their getting off the hook.
Recognizing and avoiding your own excessive defensiveness is not easy if you have developed a pattern of protecting a fragile self esteem in this way.
But you will not keep up with the demand in today's organizations to learn faster if you don't confront this issue for yourself.
(Nor is it possible to grow into greater emotional and mental health without confronting this issue, imo).

 

write

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Re: Buzz Off!
« Reply #2 on: January 13, 2008, 11:37:16 AM »
I've heard it called 'reptilian brain response' when we're in constant reaction mode, fight or flight.

It leads to PTSD symptoms and hypervigilence if we're there too much, I think it's a self-feeding system, our fears grow more fears...

I just read the best book I've read for ages on self-sabotage by Alyce Cornyn-Selby called 'What's Your Sabotage' outlining all the various ways we sabotage our lives and relationships, and why! http://www.justalyce.com/whatsursabo.html She says examine what she calls your internal 'higher need' to fail and work out what is conflicted inside of you.


Certain Hope

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Re: Buzz Off!
« Reply #3 on: January 13, 2008, 01:27:52 PM »
Thanks for your comments, Write and Bean... much appreciated.

I know that I can be very defensive when it comes to suggestions from certain folks... e.g., offers to help - which I still have an auto-reflex of interpreting to mean, "I know you are rather incompetent and need me to save the day."  Yeah huh, I still sense that rise to the surface in me, even though I rarely express it.

Bean, I like the part about how you told that character at work exactly what you'd said to the muckety-mucks about his obstinance and obstruction. That really seems like the above-board way to handle it and I'd feel comfortable with it. Feels to me like you managed quite well!

There's lots more on this topic, but for now, here's an excerpt (rather long and dull article) from  the Job Stress Network at
http://www.workhealth.org/risk/rfbdef.html
(Bean there may be some other stuff there you'd appreciate... haven't explored much)

Love,
Carolyn




What is Defensiveness and how is it assessed?

Defensiveness has been defined as a coping style characterized by an orientation away from threatening information and a denial or minimization of distress and negative emotions (Jamner et al., 1991). The standard measure of defensiveness is the Marlow-Crowne scale, or the MCSD (Crowne and Marlowe, 1960). Persons scoring high on this scale appear to underreport, deny, or suppress negative emotions such as anxiety and anger (Shapiro et al., 1995).

Previous research has found high scores on the MCSD to represent a defensive or self-deceptive response style which involves avoidance of anxiety-arousing cognitions (Weinberger, 1990; Walsh, 1990; Nicholson and Hogan, 1990; Paulhus, 1984; McCrae and Costa, 1983). High scores on the MCSD have also been shown to be reflective of the individual’s attention to the possibility that the revelation of anxiety-arousing cognitions might threaten social approval (Paulhus, 1984).

Defensiveness and High Blood Pressure

Studies have commonly investigated the relationship between defensiveness and cardiovascular reactivity in combination with other suspected coronary-prone behaviors and characteristics, such as anxiety and anger. High scores on the MCSD, either alone or in combination with low scores of trait anxiety or anger, have been found to be associated with increased blood pressure(BP) and heart rate reactivity to laboratory stressors in both clinical (Warrenburg, et al., 1989) and nonclinical populations (King et al., 1990; Weinberger et al., 1979). These effects were found to be independent of gender and other cardiac risk factors, e.g., weight and smoking history (King et al., 1990).

Defensiveness has also been heavily studied in combination with cynical hostility.
Levels of cynical hostility are assessed by scores on the Cook-Medley Ho Scale (Cook and Medley, 1954), and have been shown to predict increased BP reactivity in situations that elicit high interpersonal conflict or suspiciousness and mistrust (Hardy and Smith, 1988; Suarez & Williams, 1989; Weidner et al., 1989). Cynical hostility has been identified as a significant risk factor for coronary heart disease (Barefoot et al., 1983; Barefoot et al., 1989; Williams, 1987), as well as for severity of coronary and peripheral artery disease (Joesoef et al., 1989; Williams et al., 1980).

When reconsidering the definition of defensiveness as assessed by the MCSD, it is evident that denial of anger and hostility occurring in highly defensive individuals may be related to the concept of unexpressed or inhibited anger/hostility, which has been shown to be a risk factor for hypertension and cardiovascular disease processes (Jamner et al., 1991). A number of studies have shown an association between unexpressed anger/hostility and exaggerated cardiovascular stress responses among hypertensives, particularly if the task involves some form of anger provocation (Diamond, 1982; Goldstein, 1981). Not surprisingly when considering that assessments of defensiveness generally taps suppression of anger/hostility, defensiveness has been shown to be negatively associated with cynical hostility (Smith and Frohm, 1985).


(much more of this at the website)

Leah

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Re: Buzz Off!
« Reply #4 on: January 13, 2008, 01:38:55 PM »
Defensiveness and High Blood Pressure

Studies have commonly investigated the relationship between defensiveness and cardiovascular reactivity in combination with other suspected coronary-prone behaviors and characteristics, such as anxiety and anger. High scores on the MCSD, either alone or in combination with low scores of trait anxiety or anger, have been found to be associated with increased blood pressure(BP) and heart rate reactivity to laboratory stressors in both clinical (Warrenburg, et al., 1989) and nonclinical populations (King et al., 1990; Weinberger et al., 1979). These effects were found to be independent of gender and other cardiac risk factors, e.g., weight and smoking history (King et al., 1990).

Defensiveness has also been heavily studied in combination with cynical hostility.

Levels of cynical hostility are assessed by scores on the Cook-Medley Ho Scale (Cook and Medley, 1954), and have been shown to predict increased BP reactivity in situations that elicit high interpersonal conflict or suspiciousness and mistrust (Hardy and Smith, 1988; Suarez & Williams, 1989; Weidner et al., 1989). Cynical hostility has been identified as a significant risk factor for coronary heart disease (Barefoot et al., 1983; Barefoot et al., 1989; Williams, 1987), as well as for severity of coronary and peripheral artery disease (Joesoef et al., 1989; Williams et al., 1980).


WOW Carolyn,

Thank you, as the above explains clearly my N Mother and also my N Father ..... they BOTH have High Blood Pressure

and have verbally been so very annoyed at me, that I don't have their blood pressure problem.  Also, BOTH are Highly Defensive, and Projectionists.

Also, the Cynical Hostility rings their bells, as a memory has just come back to me, regarding my Auntie, who voiced to my N Mother, that she was cynically hostile (at them time I had no idea what that meant).

Added to which, they are BOTH very much Controllers.

All this is adding up!

And is so very liberating.  Truly grateful.

Love, Leah
« Last Edit: January 13, 2008, 02:03:08 PM by LeahsRainbow »
Jun 2006 voiceless seeking

April 2008 - "The Gaslight Effect" How to Spot & Survive by Dr. Robin Stern - freedom of understanding!

The Truth About Abuse VIDEO

Certain Hope

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Re: Buzz Off!
« Reply #5 on: January 13, 2008, 01:54:00 PM »
You're welcome, Leah.

I'd like to be clear about this thread and my reasons for posting it...

I myself have defensive postures along with the innate reluctance to release them... but I am aware of them.

I also can be cynically hostile (albeit generally I keep it to myself)

AND

I have high blood pressure.

So... this is about me, and not directed toward anyone else.

Love,
Carolyn

Certain Hope

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Re: Buzz Off!
« Reply #6 on: January 13, 2008, 01:58:50 PM »
hehe....

the Scripture of the Day at my church's website is:

Watch your tongue and keep your mouth shut, and you will stay out of trouble. NLT
~Proverbs 21:23~

 :D

Certain Hope

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Offensive Defensiveness
« Reply #7 on: January 13, 2008, 03:00:13 PM »
This one's good!

Note - for those who don't care to read lengthy articles, please exert freedom to scroll on past  :D

LEADERSHIP

By Liz Ryan              http://www.businessweek.com/careers/content/jun2005/ca20050630_1059_ca001.htm


Defensiveness Can Be Offensive

Relax. What you mistake for a hostile question could actually be a chance for you to make a friend


I was nervously sitting in a management meeting after I had become the company's human resources manager four weeks earlier. At the advanced age of 24, wasn't the most sophisticated cookie in the tin. My predecessor, who still worked for the company but in a different department, began peppering me with questions about the status of HR initiatives.

"What about the supervisory development training program -- how is that coming along?" she asked.
"Um, we hope to launch that by the end of the quarter."

"And the new vision-care plan, where does that stand?"
"We have three quotes from vendors, and we're reviewing them."

I was sweating.

INSTANT GUILT.  I was also an idiot, because if I had discarded my defensive attitude for three seconds, it might have given me the presence of mind to say: "I'm so pleased to get these important initiatives -- many of which have been in progress for several years -- to completion." But I was too green and insecure to think of anything like that.

So I kept answering my interrogator like a prisoner in custody. Finally, another manager -- my friend Eileen -- chimed in with a question.

"Liz, let's hear about the planned orientation program for new employees." I shot her an "et tu, Brute?" look and said sulkily: "It's coming along." I was too far gone to see that she was throwing me a softball -- based on my telling her, just the day before, how beautifully the orientation program was shaping up. In my embattled state, I heard her question as just another assault.

FATAL INTERPRETATION.  Later, I apologized to Eileen. "I was so freaked out," I said. "I couldn't see that you were trying to help me." She said, "It's O.K. We've all been there."

Why do even the most mild tempered of us, under stress, mistake a helping hand for a poison dart? Because of the mental state that takes over when we feel attacked. Our sensors scream, Danger! Danger! And our judgment suddenly falters. We assume someone is criticizing us in front of our peers, and rational thought goes out the window. All systems on full alert!

And with little or no reflection, we pinpoint our attacker's motives: He hates me -- he has always hated me. She's from billing, and those people always have an ax to grind. He's a product manager, and he has no respect for engineers.

ASK YOUR OWN QUESTION.  In truth, we may have no idea why colleagues pose certain queries. They may not intend to wound at all but, once we've interpreted things that way, our defensive mode takes over. We're ready to give as good as we've gotten.

So, a simple question such as "Do you expect customer support hold times to decline when we install the new call-processing system?" can sound like "Will this latest innovation finally fix the hold-time problem that you've unsuccessfully battled for years now?" Our minds can reshape the most innocent remark into a vicious assault. It happens to the best of us.

I recommend using a simple technique when your defense shield springs up. Next time you hear something that sounds threatening, don't get defensive, or at least resist the temptation to lash out. Instead, say: "I'd like to know more about that. Tell me what you're thinking."

FECKLESS ATTEMPTS.  Here's what's likely to happen: The person you suspect of mocking your mediocre hold-time metrics says: "I'm just hoping that if the technology brings us up to the industry standard, you'll finally get approval for your other projects." Oh, O.K. then. You are friend, not foe. I guess I didn't know what you were thinking after all.

Two unfortunate things happen when you jump to the conclusion that someone is blasting you. First, of course, you may say something you'll regret. What seemed incisive as you were composing it in your mind comes out of your mouth sounding forced and lame.

Second, you're likely to miss the value of a worthwhile question from a supportive -- or at least, not necessarily hostile -- colleague. So, instead of shooting for a searing Dorothy Parker riposte, pose the question: What's on your mind?

DOOMED TO FAIL.  As much as ask-don't-blast makes sense for in-person conversations, it's even more crucial for e-mails. How often have you hastily read a co-worker's e-mail message and seen a put-down where none existed? The best example I've ever heard came from my friend Holly. Her boss stormed into her office, red in the face. "What do you mean, saying you resent my message?" Replied Holly. "I re-sent your message. I sent it again, since you didn't receive it the first time."

That brings me to another point: If despite your better judgment, you decide to write a hostile e-mail, no matter how many times you proofread it, the message is guaranteed to contain at least one typo or usage error. Always! This is the universe's way of putting us in our place, of reminding us to pipe down, sleep on it, and not get so keyed-up so quickly.

E-mail messages composed in anger are the worst. Someday, someone will put up a Web site with a collection of these awful, arch, let-me-put-you-in-your-place messages. Just a few days later, these things look ridiculous. E-mail is just not a good way to convey bad feelings, especially when you try to get literary and erudite about it.

SENSE THE GOODWILL.  Who hasn't received one of these messages at one time or another, and who hasn't composed one? Dripping with sarcasm, glittering with $10 words, these agitated missives take the prize for silliness. They don't accomplish anything, and reading one of your own e-mail salvos a month or two down the road usually results in major embarrassment, because it's grandiose, overreaching, petty, or arrogant.

These are the kinds of messages that co-workers take delight in reading aloud in a funny accent -- not that I've ever done that, of course. If you're really that angry and don't mind burning a bridge, it would be quicker and more honest to write: "Go take a flying leap, Waldo."

Generally, though, reacting impulsively helps nothing. It raises your blood pressure. And when you're so quick to see enemies on every side, you'll overlook a friendly word or gesture when offered. Who among us can afford to do that?

Bella_French

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Re: Buzz Off!
« Reply #8 on: January 13, 2008, 04:59:25 PM »

Thanks so much for posting this topic Certain Hope; it is so full of timely wisdom.

X bella


Certain Hope

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Re: Buzz Off!
« Reply #9 on: January 13, 2008, 05:02:57 PM »
Oh, you're welcome, dear Bella... and thank you for expressing an interest - that means alot to me. There's more yet that I've researched and read about the topic, and will post at a later time. Seems like I often need to approach a subject from multiple angles before it finally begins to sink in... but eventually it will click!  ( I hope!!)

Love to you,
Carolyn

Certain Hope

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Re: Buzz Off!
« Reply #10 on: January 13, 2008, 08:35:45 PM »
Defensive Exercises

If you dare  :shock:   :o   .... this is very enlightening....  8)

Using this list - Defensive Attitudes and Behaviors*  (link to this at the website, so you can print it out, if desired)


_____Abrupt
_____Arrogant
_____Aggressive
_____Blaming
_____Bossy
_____Closed
_____Demanding
_____Demeaning
_____Dominating
_____Evasive
_____Harsh
_____Inconsistent
_____Indecisive
_____Indirect
_____Judgmental
_____Malleable
_____Manipulative
_____Passive
_____Procrastinating
_____Rejecting
_____Resistant
_____Rigid
_____Rude
_____Sullen
_____Suspicious
_____Withholding
_____Unreliable
_____Vindictive

You go through the following exercise sets:

Set One: Evaluating your most and least habitual defensive reactions
Set Two: Evaluating the range of your alternative defensive choices
Set Three: Comparing your defensive strengths and weaknesses when you interact with various people
Set Four:  Comparing your defensive reactions with those of another person, with the person's participation
Set Five: Comparing your defensive reactions with those of another person, without that person’s participation

The sets are described in more detail herehttp://www.pndc.com/exercises/DefensiveExercises.htm#1



Bella_French

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Re: Buzz Off!
« Reply #11 on: January 13, 2008, 11:52:21 PM »
Dear Carolyn, Its busy with work today, so I am sorry I haven't had the chance to respond in great length! I just wanted to let you know I'm reading your posts and enjoying your particular brand of wisdom and expression:) Its just lovely. And the content here, is very interesting.

Hope to talk soon!

X bella




Certain Hope

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Re: Buzz Off!
« Reply #12 on: January 15, 2008, 10:51:22 PM »
((((((((Bella))))))))  After drifting a bit from this topic, I just now saw your last post here... thank you!

Was just returning to post another find, in the course of my research.

Wishing you an excellent week, Bella... busy, I know... but enjoyably so, I hope.

With love,
Carolyn


One perspective on dealing with defensive individuals - excerpted from Leadership Journal, at Christianity Today

http://www.christianitytoday.com/leaders/newsletter/2004/cln40615.html

"How do you confront a critical and defensive person?"

....defensive people are good at seeing the fault of others while failing to see their own. When confronted, defensive people will always find ways to disagree. If they cannot win they will feign hurt, blaming you for "judging" their hearts.

....They may be afraid of close relationships. Being critical and defensive lets them change the conversation away from their own inadequacies to the failure of others. Defensive people instinctively set up conversations to protect themselves.


Here are seven steps for encountering a defensive person.

1. Move toward, not away. Your first inclination will be to move away, to ignore, or to isolate him. This is wrong. Always move toward a defensive person, not away. Defensive people want to be distant; they want to think in extremes. Moving away provides emotional distance for the person to hide; it confirms this suspicion that you will not listen, that he is right and you are wrong.

2. Engage relationally. Greet the critical person with a question like "What do you do for fun?" Whatever he says, make a date to do that with him. Show interest in him as a person. Ask about his marriage and his family. Typically, defensive people have great difficulty giving and receiving love, which is why they elevate opinion and loyalty over relationship and reconciliation. This will be evident in their friendships, marriage, and family. Empathize with the trail of broken relationships you are likely to find.

3. Bless and affirm. Jesus said, "Bless those who curse you, pray for those who mistreat you" (Luke 6:28). Defensive people only know negative affirmation. Bless and affirm his gifts. Recognize that he believes his cause is right and just.

4. Be direct. While affirming, state truth directly. Speak to Tom personally. Do not respond by e-mail. And when the language becomes hurtful, I suggested that Dave say: "What you have to say, Tom, is important. But the way you say it causes problems."

5. Find agreement. The greatest mistake leaders make is to engage a defensive person on issues of disagreement. Arguing with a defensive person always ends up in frustration and confusion. In fact, the problem escalates as each side responds to the accusation of the other. Therefore, find facts, methods, or events where you agree. When wrong, apologize. Allow Tom's explanation to be one possible conclusion then focus on fruit, not facts.

6. Follow the fruit. Scripture tells us to test everything by spiritual fruit (Gal 5:22-23). Confront Tom about fruit, I recommended, and again, be direct. "I am experiencing you as angry (or defensive) right now, Tom. Are you angry?" When Tom insists that he is right, it might be good to ask, "What would we expect to see if that were true?" or "If God's Spirit were present, what would it look like?" Ask the defensive person to describe what the fruit of his work looks like.

7. Invite submission. Ask the defensive person to walk with you in mutual submission. Tell him you want to follow Christ in being humble, leadable and teachable. Ask if he wants this too. Suggest ways you and he can have a reciprocal relationship—one that shows respect and honor to each other. Ask "Are you willing to grow?" Set boundaries based upon your agreement