SOUTH TAMPA THERAPY FREE RESOURCES BLOG
Core Principles from Nonviolent Communication: A Language of Life by Marshall Rosenberg
This structured approach ensures both theoretical understanding and practical implementation, leading to real-world transformation in communication and relationships.
By Dr. Elizabeth Mahaney, South Tampa Therapy Owner, Counselor & Supervisor
Core Principles of Nonviolent Communication (NVC)
1. Observations vs. Evaluations
• Separate factual observations from interpretations or judgments.
• Example: Instead of saying, “You’re always late,” say, “You arrived 15 minutes after our agreed time.”
2. Feelings vs. Thoughts
• Distinguish emotions from thoughts and interpretations.
• Example: Instead of saying, “I feel like you don’t care about me,” say, “I feel hurt and unimportant when you cancel our plans.”
3. Needs vs. Strategies
• Identify core needs behind feelings rather than focusing solely on solutions.
• Example: Instead of “I need you to text me every morning,” say, “I need connection and reassurance.”
4. Requests vs. Demands
• Formulate clear, actionable, and voluntary requests.
• Example: Instead of “Stop interrupting me,” say, “Could you wait until I finish my sentence before responding?”
5. Empathic Listening & Honest Expression
• Listen with presence, reflect feelings and needs, and express with vulnerability.
• Example: “Are you feeling overwhelmed because you need more support?”
Action-Focused Summary with Implementation Steps
Step 1: Self-Awareness Practices (Days 1-7)
• Daily Reflection: Identify moments where you react with judgment and rewrite them using NVC.
• Feeling Journal: Track emotions and link them to unmet needs.
• Self-Compassion Exercise: When judging yourself, ask: “What need was I trying to meet?”
Step 2: Empathic Listening & Reframing (Days 8-15)
• Active Listening Challenge: Spend a full conversation reflecting the speaker’s feelings and needs without giving advice.
• Daily Practice: Replace criticism with observations and curiosity.
• “Guess the Need” Game: Identify the needs behind other people’s words in conversations or social media posts.
Step 3: Expressing Needs & Making Requests (Days 16-23)
• Request Rewrites: Take past conflicts and transform them into clear, needs-based requests.
• Role-Playing Conversations: Practice expressing emotions and needs with a friend or mirror.
• “Needs Before Solutions” Drill: When frustrated, identify and state your need before suggesting an action.
Step 4: Conflict Resolution & Real-Life Application (Days 24-30)
• Use NVC in a Difficult Conversation: Approach a real-life disagreement using the four-step NVC model.
• “Compassionate Self-Talk” Practice: When self-critical, express your emotions and needs with kindness.
• Empathy Buddy System: Pair with someone to check in daily and debrief difficult conversations.
Knowledge Application Score
Assess your progress (0-10 scale):
1. Can you observe without evaluating in daily situations?
2. Are you able to identify your own emotions clearly?
3. Can you pinpoint the underlying needs behind emotions?
4. How often do you transform demands into requests?
5. Can you listen empathically without fixing or judging?
Scoring Guide:
• 0-4: Awareness stage—keep practicing self-reflection and journaling.
• 5-7: Growth stage—begin applying NVC in low-stakes conversations.
• 8-10: Mastery stage—consistently using NVC in high-stress situations.
Real-World Test Scenarios for NVC Practice
1. Handling Criticism at Work:
• A colleague says, “You never finish projects on time.”
• NVC Response: “Are you feeling frustrated because you need reliability in teamwork?”
2. Conflict with a Partner:
• Your partner says, “You don’t care about me.”
• NVC Response: “Are you feeling hurt because you need more connection and reassurance?”
3. Addressing Family Tension:
• A parent says, “You never call me.”
• NVC Response: “Are you feeling lonely because you need more communication?”
4. Expressing a Need at Work:
• Instead of saying, “I’m overworked and stressed,” say:
• “I feel overwhelmed because I need more balance. Can we discuss redistributing some tasks?”
5. Managing Internal Self-Judgment:
• Instead of thinking, “I’m not good enough,” reframe:
• “I feel insecure because I need reassurance and growth.”
This structured approach ensures both theoretical understanding and practical implementation, leading to real-world transformation in communication and relationships.
SOUTH TAMPA THERAPY, WELLNESS, MARRIAGE & FAMILY THERAPY
Licensed Mental Health Counselor, Marriage & Family Therapist
❤️ Marriage & Family Therapist 💍 Gottman Relationship Counselor 🧠 Licensed Mental Health Counselor 🏫 Harvard Trained ❤️🩹 Emotion Focused Therapist 👂🏽 Non-Violent Communication Facilitator 🌎 National Certified Counselor👩🏼⚕️ Private Practitioner 📈 Entrepreneur, Author & Mentor 🎓Qualified Supervisor for State Licensure ⚖️ FL Supreme Court Family Law Mediator 🥅 Solution Focused ✌🏻Conflict Resolver 🥰 Self Compassion & Self Care Advocate 🧘🏼♀️ Mindfulness Meditating Yogi 🤔 Daily Intentions & Reflections 👩❤️👨 Attachment Theorist 🗣 Neuro Linguistic Programming Practitioner ✏️ Agile Learning Center Founder 📚 Self Directed Education Alliance 🧑🌾 Grower: Fruit Trees & Herbs 🍽 Psychology of Eating & Nutrition 👩🏫 Life Long Learner... 📍 Tampa, FL & Jurisdiction to practice in FL, CT, NC, SC, MD, VA
"These are the main issues I can help you with, this is what a typical treatment plan may involve, and the benefits you can expect..."
At South Tampa Therapy, we are committed to supporting you every step of the way on your journey towards healing, growth, and transformation. Together, we can create positive change that enriches your relationships and empowers you to live your best life.
At South Tampa Therapy, we specialize in helping individuals and couples connect and strengthen their relationships while creating positive change in their lives. Our approach focuses on three key steps to guide you towards lasting transformation.
Step 1: Attune to Awarenesses
In the first phase of our treatment plan, we will work together to attune to awarenesses of areas in your life and relationships that could be improved. We believe that awareness is the first step towards change, and by identifying areas for growth, you gain the power of choice. Through open and honest exploration, we will uncover underlying patterns, behaviors, and beliefs that may be impacting your relationships and overall well-being.
Step 2: Attach to Agreements
Once we have identified areas for improvement, we will collaborate to create intentional steps and agreements to make positive changes and meet your goals. These agreements serve as a roadmap for your journey towards growth and transformation. By committing to specific actions and behaviors, you will begin to cultivate healthier communication patterns, deepen emotional connection, and foster greater intimacy in your relationships.
Step 3: Accountability for Lasting Change
In the final phase of our treatment plan, we will focus on accountability for lasting change. Together, we will create a maintenance plan to ensure that the progress you've made continues long after our sessions have ended. This may involve regular check-ins, ongoing support, and strategies to navigate challenges as they arise. By taking ownership of your growth and committing to ongoing self-care practices, you will experience sustained positive change in your relationships and personal life.
By following this structured approach, you can expect to experience a range of benefits, including:
Improved Communication: Develop effective communication skills to express your needs, listen actively, and resolve conflicts constructively.
Deepened Emotional Connection: Cultivate greater emotional intimacy and connection with your partner, leading to enhanced trust, understanding, and closeness.
Enhanced Relationship Satisfaction: Experience greater satisfaction and fulfillment in your relationships as you work towards mutual goals and shared values.
Personal Growth and Empowerment: Gain insight into yourself and your relationship dynamics, empowering you to make positive changes and live a more fulfilling life.
Lasting Change: Create lasting change that extends beyond the therapy room, allowing you to maintain healthier relationships and navigate life's challenges with confidence and resilience.
At South Tampa Therapy, we are committed to supporting you every step of the way on your journey towards healing, growth, and transformation. Together, we can create positive change that enriches your relationships and empowers you to live your best life.
By Elizabeth Mahaney, LMHC, MFT, NCC, DCC, Ph.D
SOUTH TAMPA THERAPY, WELLNESS, MARRIAGE & FAMILY THERAPY
Licensed Mental Health Counselor, Marriage & Family Therapist
❤️ Marriage & Family Therapist 💍 Gottman Relationship Counselor 🧠 Licensed Mental Health Counselor 🏫 Harvard Trained ❤️🩹 Emotion Focused Therapist 👂🏽 Non-Violent Communication Facilitator 🌎 National Certified Counselor👩🏼⚕️ Private Practitioner 📈 Entrepreneur, Author & Mentor 🎓Qualified Supervisor for State Licensure ⚖️ FL Supreme Court Family Law Mediator 🥅 Solution Focused ✌🏻Conflict Resolver 🥰 Self Compassion & Self Care Advocate 🧘🏼♀️ Mindfulness Meditating Yogi 🤔 Daily Intentions & Reflections 👩❤️👨 Attachment Theorist 🗣 Neuro Linguistic Programming Practitioner ✏️ Agile Learning Center Founder 📚 Self Directed Education Alliance 🧑🌾 Grower: Fruit Trees & Herbs 🍽 Psychology of Eating & Nutrition 👩🏫 Life Long Learner... 📍 Tampa, FL & Jurisdiction to practice in FL, CT, NC, SC, MD, VA
Exploring the Transformative Impact of Intensive Psychotherapy
There is a profound and enduring transformative potential of Intensive Psychotherapy in fostering holistic well-being and personal evolution with the potential to promote healing, growth, and positive change in individuals struggling with various mental health concerns in a shorter period of time with lasting effects.
Studies exploring the transformative impact of Intensive Psychotherapy reveal its potential to induce profound and enduring changes in individuals' lives. Here are noteworthy findings from recent research:
Rapid Symptom Alleviation: Intensive Psychotherapy demonstrates notable efficacy in alleviating symptoms across various mental health disorders, encompassing depression, anxiety, trauma-related conditions, and personality disorders (Abbass et al., 2018).
Profound Emotional Exploration: Within a condensed timeframe, Intensive Psychotherapy fosters deep emotional processing, enabling individuals to confront and resolve underlying issues, unprocessed traumas, and maladaptive cognitive-behavioral patterns (Town et al., 2019).
Heightened Insight and Self-Understanding: Clients engaging in Intensive Psychotherapy frequently report heightened levels of self-awareness and profound insights into their cognitive, emotional, and behavioral dynamics, fostering greater self-understanding and personal growth (Jones et al., 2020).
Enhanced Coping Capacities: Intensive Psychotherapy equips individuals with tangible coping mechanisms and adaptive strategies to effectively manage stress, regulate emotions, and navigate life's challenges with greater resilience and efficacy (Berking et al., 2014).
Transformational Evolution: Findings suggest that Intensive Psychotherapy holds the potential to catalyze transformative growth and positive changes across various domains of individuals' lives, encompassing interpersonal relationships, occupational functioning, and overall well-being (Hofmann et al., 2020).
Sustainable Benefits: Intensive Psychotherapy has been associated with sustained improvements in mental health outcomes, with clients reporting enduring benefits long after the conclusion of the intensive treatment phase, underscoring the lasting impact of therapeutic intervention.
These insights collectively highlight the profound and enduring transformative potential of Intensive Psychotherapy in fostering holistic well-being and personal evolution with the potential to promote healing, growth, and positive change in individuals struggling with various mental health concerns in a shorter period of time with lasting effects.
References:
Abbass, A., Kisely, S., Rasic, D., & Katzman, J. (2018). Short-Term Psychodynamic Psychotherapy for Somatic Disorders: Systematic Review and Meta-Analysis of Clinical Trials. Psychotherapy and Psychosomatics, 87(4), 1–14.
Town, J. M., Diemer, E. W., Litz, B. T., Gallagher, M. W., Baker, A. S., & Resick, P. A. (2019). Intensive Cognitive Processing Therapy for Combat-Related PTSD: A Randomized Controlled Trial with 2-Year Follow-Up. Journal of Anxiety Disorders, 66, 1–9.
Jones, H. E., Macleod, A. D., Plush, T., & Fonagy, P. (2020). Clients’ Experiences of Intensive Short-Term Dynamic Psychotherapy: A Qualitative Study. Psychoanalytic Psychotherapy, 34(3), 242–260.
Berking, M., Wittekind, C. E., Rörtgen, T., Reichardt, A., & Hiller, W. (2014). Dialectical Behavior Therapy for Borderline Personality Disorder: A Meta-Analysis Using Mixed-Effects Modeling. Journal of Consulting and Clinical Psychology, 82(6), 1013–1026.
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2020). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.
Learn more here: https://southtampacounselor.com/intensive-therapy
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