Communicate Through Conflict

How do you communicate when all of your emotions are heightened? When your angry? When you are afraid? When you sad?

Being able to communicate through conflict is a skill that each of must learn how to understand well enough so that we can spend a life time working on being the best we can be for our families, of communities, and those we work with.

The key – is know yourself and then to be able to consider how you have come to know those around you.


  • Learn your Conflict Style
  • Practice using the Wheel of Emotion
  • Practice Breath and Body Check
  • Continue to hone journaling skills

Since Feeling is First

In our Wheel of Emotions session you learned how to use the wheel to identify emotions. As you may recall, in order to communicate effectively we need an emotional vocabulary to explain the complexity and uniqueness of our feelings.

Before you begin today, take a moment to use the wheel to identify what is moving in you right now.

You can click on the wheel image here which will enlarge the image for you to see it more clearly, or you can go to the Wheel of Emotion Mapping Tool where you can click on the emotion to get an explanation for you to fine tune.

When you are satisfied that you have in you mind the emotion that best represents how you are feeling now, proceed to the Breath and Body Check.

Take a moment to Breathe

Three Simple Steps:

1. Inhale fully in and expand belly muscles – 3 to 5 seconds to fill the diaphragm

2. Exhale out and release and relax belly – Don’t force the air out.

3. Chose the most comfortable nose/ mouth pattern.

Always Journaling

Take a few minutes with some pen and paper and get out of your head for a few minutes.

Use the emotion your choose earlier and any other feelings, thoughts or ideas you were having during your breath and body check to describe what is moving in you right now.

Journal for at least 3 to 5 minutes and try to go longer if you can.

One of the most important essential skills we can all learn is how to communicate through conflict.

When your emotions are high and your stress levels are putting an incredible amount of pressure on your body, knowing how you naturally deal with adversity will help you create the space to have responses instead of reactions in the heat of a tense moment.

This skill is one which you will need to work on for your entire life because each situation you find yourself in will require you to use your human endowments differently, and each relationship you are in will cause you to have different emotions. We each much practices, try, and learn from each interaction so that we can have more positive outcomes which will mean less stress in our lives, more fulfilling relationships and a better sense of well-being.

After watching the videos on this page click on the image below and complete your 30 question survey.

Note: the questions are repetitive for a reason!

Also, be sure to watch the video with the instructions on How to Save the Results of your Conflict Assessment.