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5 Most Important Communication Strategies For Any Relationship

5 Most Important Communication Strategies For Any Relationship

Communication is the cornerstone in any relationship. It is a foundation of utmost importance and is something that often needs to be learned, polished and practiced over time. Fortunately, there are basic strategies that can be used in any relationship to help improve connections and head off devastation before it starts. Effective communication in relationships only help strengthen bonds between fathers and sons, mothers and daughters, life partners, spouses and friends.

You Don’t Need To Be Right

We think if we can get the other person to see our point of view and agree with us, then we will be happy and our relationship will be what we’ve always wished it to be: heaven on earth, right? Well, not exactly. The key is to be able to have an exchange of ideas and words that will be heard, understood, and reciprocated between two people. We think if we simply repeat ourselves or tell the other person what we need from him or her with a little more vigor, then he or she will finally get it.

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Being Indirect Never Works

Some of us use more subtle hints, like passive aggressive behaviors to get the other person to listen and understand us. I once remember counseling a lady who said, “I was hoping my husband would read my journal I left it open on the bed, so he would know how I feel.” She could not bring herself to tell him directly in an open, honest communication session what she needed from him and in turn learn what he needed from her. It may be a little frightening at first, but with time and practice, two people can learn to use these strategies with little effort. Let’s take a look at some ways you can help your relationship succeed.

The 5 Strategies:

Listen to what your partner is saying: How often is it when you are in the midst of a conversation with your partner, that instead of listening to him or her, you are thinking of a rebuttal. There is nothing more frustrating than talking with someone about an important topic and he or she is busy playing with nails, looking around the room (or worse at the TV), or appear to be daydreaming. Use body language such as leaning in to listen, making eye contact, and nodding. Of course, really being interested in what they have to say could be of some importance, don’t you agree?

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Refrain from using blame statements. This may take practice. How often is it that when you are in the heat of anger you put your foot in your mouth and wish you could take your words back. Often your statements can come across as accusatory simply because you say things like, “You always” or “You don’t.” Instead, try saying something like “I feel important to you when you spend time with me doing…” These statements help to quell arguments and open up lines of communication.

It is important to calm down (sometimes in isolation) before talking about issues. Some of us like to nip things in the bud right away. I understand, but it can do more harm than good if you jump into a discussion about your needs while in the midst of anger. If you feel you must leave the situation to calm down, try and tell your partner that is why you are leaving, and the issue will be discussed at a later time.

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Choose an appropriate time and place to discuss your concerns. There’s nothing like talking about sexual issues just before or after sex to spoil the mood; wouldn’t you agree? Try setting a neutral time and place (not the bedroom) to discuss issues of any kind, especially sex. For non-romantic relationships, this works also. For example, don’t try and discuss a problem before a family outing or get together. This will only serve to reinforce your disdain for family functions. Setting an appropriate time and place to discuss issues in any relationship is vital in order to prevent negative associations with what should be joyous occasions.

Ask questions and be attentive. This will allow your partner to feel you are attempting to find a solution and you sincerely care for him or her. A good rule of thumb is to ask questions such as, “What do you need from me in order to feel important in this relationship?”

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I hope you find these communication strategies helpful in your relationships and remember practice makes perfect!

Featured photo credit: Relationships/Morgue via mrg.bz

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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