Let’s explore a few patterns that might resonate:
Unhelpful Pattern: “I suffer with…”
This is a distortion. It implies the experience is fixed or unavoidable, removing the idea that there could be movement or choice.
Unhelpful Pattern: “They make me… (angry/sad/frustrated)”
This is a cause-and-effect distortion. It places control of your emotional state in someone else’s hands. Recovering your sense of agency supports more intentional reactions.
Unhelpful Pattern: “I am unhappy/sad/angry”
This is a deletion. It leaves out the contributing factors, which are often important to understand. Gaining clarity on what triggered the emotion can guide you back to your needs and boundaries.
Unhelpful Pattern: “He never listens to me”
This is a generalisation. Absolutes like "never" or "always" can intensify conflict and reduce opportunities for open communication. Softening language invites more productive conversation.