From the outline II. C. 2. b. - 5:1 positive to negative interactions

 From the outline II. C. 2. b. - 5:1 positive to negative interactions

John Gottman’s FOUR HORSEMEN OF THE APOCALYPSE
1. Criticism:
Attacking your partner’s personality or character, usually with the intent of making
someone right and someone wrong:
Generalizations: “you always…” “you never…”“you’re the type of person who …” “why
are you so …”
2. Contempt:
Attacking your partner’s sense of self with the intention to insult or psychologically
abuse him/her:
- Insults and name-calling: “bitch, bastard, wimp, fat, stupid, ugly, slob, lazy…”
- Hostile humor, sarcasm or mockery
- Body language & tone of voice: sneering, rolling your eyes, curling your upper lip
3. Defensiveness:
Seeing self as the victim, warding off a perceived attack:
- Making excuses (e.g., external circumstances beyond your control forced you to act in
a certain way) “It’s not my fault…”, “I didn’t…”
- Cross-complaining: meeting your partner’s complaint, or criticism with a complaint of
your own, ignoring what your partner said
- Disagreeing and then cross-complaining “That’s not true, you’re the one who …” “I did
this because you did that…”
- Yes-butting: start off agreeing but end up disagreeing
- Repeating yourself without paying attention to what the other person is saying
- Whining “It’s not fair.”
4. Stonewalling:
Withdrawing from the relationship as a way to avoid conflict. Partners may think they
are trying to be “neutral” but stonewalling conveys disapproval, icy distance, separation,
disconnection, and/or smugness:
- Stony silence
- Monosyllabic mutterings
- Changing the subject
- Removing yourself physically
- Silent Treatment

Remedies:
- Learn to make specific complaints & requests (when X happened, I felt Y, I want Z)
- Conscious communication: Speaking the unarguable truth & listening generously
- Validate your partner (let your partner know what makes sense to you about what they
are saying; let them know you understand what they are feeling, see through their eyes)
- Shift to appreciation (5 times as much positive feeling & interaction as negative)
- Claim responsibility: “What can I learn from this?” & “What can I do about it?”
- Re-write your inner script (replace thoughts of righteous indignation or innocent
victimization with thoughts of appreciation, responsibility that are soothing & validating)
- Practice getting undefended (allowing your partner’s utterances to be what they really
are: just thoughts and puffs of air) and let go of the stories that you are making up

© Bob & Marlene Neufeld and Mary Ann Carmichael, 2005; www.marleneandbob.com
based on Gottman, John. 1994. Why Marriages Succeed or Fail

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