Professional Documents
Culture Documents
Table of Contents
PART I
17 Drawing Relational
Boundaries
Your boundaries can be rigid,
weak, or flexible, and they’re
constantly subject to change
19 ASSIGNMENT
What Does Power
Mean to You?
Fill in the blanks and sharpen your
sense of how this elusive force
shapes your life
1
PART II
32 ASSIGNMENT
Practice
Not-So-Small Talk
Inviting connection, one
story at a time
33 Essential Practices
Thought exercises straight
from Esther to use for building
relational intelligence
35 Learn More
Esther’s key works, plus an
extensive reading list that she
curated just for you
2
MEET YOUR INSTRUCTOR
Esther Perel
As a practicing therapist and in-demand
public thinker, she has vivified countless
relationships—at work and at home
3
W
hen you think about your human existence is at the heart of subject as a speaker, a workshop fa-
career, no doubt many her work. And because virtually ev- cilitator, and a consultant to some of
words come to mind— eryone lives in a matrix of personal, the world’s biggest companies. The
but is erotic one of them? According professional, and transactional rela- forces that shape relationships, she
to Esther Perel, the Belgian-born tionships, the erotic charge of those has found, are the same regardless of
psychotherapist, author, speaker, relationships is integrally tied to the context. As she says at the outset of
and podcast host whose relationship pursuit of a meaningful life. her class, “Between individuals, be-
insights have reached millions the For more than three decades, Es- tween couples, groups, nations—rela-
world over, it should be. ther has worked with couples and tionships are relationships.”
For Esther, eroticism is “a quality families and made substantial contri-
of aliveness, of vibrancy, of vitality, a butions to the field of modern sexuali- Beginnings
life force” that’s just as relevant to ty. Workplace dynamics have loomed Esther’s expansive sense of the erot-
your work life as it is to your love life. large in her clinical work from the be- ic, and her fascination with relation-
Bringing eroticism into all areas of ginning, and she has explored the ships in all their complexity, can be
4
traced back to relationships of her
own. Both of her parents were survi-
vors of Nazi concentration camps.
After World War II, they settled in Bel-
gium, where Esther was born in 1958.
Growing up, she watched her parents
embrace life even in the wake of un-
thinkable trauma.
She earned a bachelor’s degree in
educational psychology, French liter-
ature, and linguistics from the He-
brew University of Jerusalem in Isra-
el, and once she crossed the Atlantic,
a master’s degree in expressive arts
therapies from Lesley University in
Massachusetts. In 1984, she opened
her private practice as a therapist in
New York. (In addition to her many
high-profile speaking engagements
and consulting jobs, she still sees pa-
tients twice a week.) Early on, she
was particularly interested in couples Esther speaks at Sessions Live, her annual conference for
and families with multiple cultural, therapists, coaches, and other relationship professionals
racial, and religious identities. Even-
tually, her gift for illuminating the ev-
er-evolving conventions of sexuality might not be the deal breakers tionships at your job, at home, and
came to the forefront. they’re so often made out to be. wherever else life takes you. You’ll work
A second TED Talk followed, as on cultivating self-awareness, creating
Unlocking & Rethinking did Esther’s first podcast, Where healthy boundaries, and leveling up
With her first book, Mating in Captiv- Should We Begin?, which features your communication skills; you’ll also
ity: Unlocking Erotic Intelligence, one-off therapy sessions with real learn how to approach conflict empa-
published in 2006, Esther entered couples. Esther easily could have thetically, broach difficult topics, and
the mainstream as an incisive public stayed in this lane, but with the 2017 regroup after you’ve been criticized. If
thinker. Thanks in large part to that launch of How’s Work?, her second you ever feel stuck in your romantic re-
bestselling book and her wildly pop- podcast, she used the talk-therapy lationship (or lack thereof) or career,
ular 2013 TED Talk, “The Secret to format to explore workplace dynam- you’re in the right place.
Desire in a Long-Term Relationship” ics. Startup founders, sex workers, The work is both complex and
(facilitated by the American non- lobbyists, hairdressers—the show exquisitely simple. So take Esther’s
profit TED, known for its viral videos revealed that no matter the job, advice and get ready to “look at the
on technology, entertainment, and everyone shows up to work bearing a important relationships in your life,
design), Esther became a leading unique relational history. (Esther also personal and professional, and ask
voice in the field of sexuality. Her calls these relational résumés. You yourself, ‘How do I experience joy and
second book, 2017’s The State of Af- can create your own on page 13.) meaning in my relationships, alive-
fairs: Rethinking Infidelity, brought ness and vitality in my connections?’ ”
new levels of attention—especially Aliveness
its thesis that adulterous episodes With her class, Esther aims to help you
within committed relationships move toward more meaningful rela-
5
Milestones on the
Road to Relational
Intelligence
The field of psychotherapy has existed for fewer than 150 years, but the
realms that psychologists explore and the conditions that therapists
address are the same ones that humans have mulled over for millennia
200 BCE–500 CE
Ancient matters of the mind are
hardly restricted to the Mediterra-
nean. For seven hundred years,
great Hindu written works are pro-
duced under the name Patanjali.
(Scholars disagree on who wrote
4th and 5th Centuries BCE what using this byline.) One of
Patanjali’s major contributions to
The ancient Greek stoics—philosophers who prize
psychology is a model of the
virtue, reason, and existential inquiry—are among the
mind: Separated into four con-
first in the Western world to pathologize the human
centric parts, it consists of an
mind. Athenian thinker Plato attributes melancholia,
outermost social self, a physical
mania, and depression to an incongruence between the
self, a psychological self, and, at
rational soul, located in the brain, and the irrational soul,
the core, a cognitive apparatus.
which resides in the chest. Plato’s protégé Aristotle sur-
Patanjali also identifies six psy-
mises that philosophical discussion can help heal
chological “foes,” including lust,
afflicted individuals—a forerunner to psychotherapy,
greed, and pride—an idea that
which revolves around conversation between a mental
will echo more than two millen-
health professional and a patient.
nia later in Sigmund Freud’s con-
ception of the id.
6
2nd Century CE
Greek physician Aretaeus of Cappadocia is the first Western thinker to
articulate symptoms associated with what’s now known as agitated
depression, a condition characterized by irritability, outbursts, anxious
body movements, and other symptoms. His reasoning doesn’t quite re-
flect modern medicine’s understanding of the disorder: Aretaeus claims
that depression comes from the soul’s energy cooling down, which in
turn could disturb one’s black bile—one of four fluids (or so the thinking
goes) fueling the human constitution. Yet his description of depression is
easily recognizable: “The melancholic isolates himself.… He curses life and
wishes for death. He wakes up suddenly and is seized by a great tiredness.”
13th Century
Bartholomaeus Anglicus, an English scholar and
clergyman and the author of the widely popular
nineteen-volume De Proprietatibus Rerum [On
the properties of things], describes herbal and
surgical treatments for depression (the latter is
limited to bleeding), as well as musical therapy,
dietary changes, and herbal medicine. Generally,
Europeans of the Middle Ages endure a regres-
sion of scientific developments in psychology:
Mental illness (like the weather, coincidences, and
other facts of life) is often seen as the devil’s work.
7
Late 1800s
In 1879, German physiologist Wilhelm Wundt opens the world’s first psychological laboratory, in
Leipzig. There, experiments that are often aided by students shape the estimated fifty-three
thousand pages of research he writes over the course of his scientific career. Separately, in
Vienna, Austrian physician Josef Breuer begins to develop a so-called talking cure for his patient
Bertha Pappenheim, who is diagnosed with “hysteria”—a later-disproved condition that allegedly
leaves women in states of frenzy. Although he ultimately abandons his ideas, Breuer’s protégé—
Austrian neurologist Sigmund Freud—sees the nucleus of psychotherapy. He launches the field
by copublishing the book Studies on Hysteria with Breuer in 1895.
Present
The twentieth-century
theories of psychology
inform the development of
psychodynamic therapy, a
form of talk therapy (in
which Esther is trained) that
explores unconscious stir-
rings by identifying them
and seeking out their root
20th Century causes, typically through
once- or twice-weekly
Sigmund Freud, in his 1923 paper, “The Ego and the Id,”
meetings. Psychodynamic
posits that the human personality has three chief compo-
therapy also centers the re-
nents: the unconscious, pleasure-seeking id; the con-
lationship between client
scious, reality-based ego; and the transcendent, moral
and therapist, whose dis-
superego. Through the subsequent decades, a number of
cussions can be uniquely
psychoanalytic theories emerge that are directly influ-
free-form. This therapy pos-
enced by Freud’s. Among the most prominent are ego psy-
its that when the client’s
chology, which involves balancing ego and the demands of
mind is allowed to wander, it
reality; object relations theory, which emphasizes humani-
will naturally gravitate to-
ty’s reliance on relationships; and self psychology, which
ward themes that can lead
explains motivation in terms of self-esteem and self-cohe-
to fruitful analysis. By acting
sion. It’s during this century that a shift happens in the field
upon the conclusions made
of psychology, from Freud’s emphasis on the unconscious
during therapy sessions,
to a focus on the self and how it is shaped by one’s develop-
those in treatment are bet-
ment, relationships, and external circumstances.
ter equipped to address
sources of discontent.
8
KEY TERMS
Psycholinguistics
A field of study that deals with the
systems that allow humans to com-
municate, using a psychological lens.
Speech and language development,
and how individuals interpret speech,
are the dual cruxes of the discipline.
The psychotherapeutic lexicon is vast, but For Esther, psycholinguistics is inte-
learning even a few definitions will set you gral to issues of miscommunication:
Because verbal expression and inter-
on the right path. Start with these concepts
pretation are shaped by background
and identity, you might instinctually
communicate more directly or indi-
rectly than your counterpart. To head
Empathy Eroticism off potential misunderstandings,
This complex term, whose Greek This term stems from Eros, the she urges you to “be aware that com-
roots translate to “in-feeling,” means name of the Greek god of love and munication is highly influenced by
the ability to understand and even sexual desire. It’s typically used to cultural differences, by gender speci-
vicariously experience the inner describe those urges, but Esther ficities and messages, by genera-
lives of others. “Empathy is that sees it as the degree to which a per- tional elements.”
ability to put ourselves in another son, couple, or group feels a sense
person’s shoes—the counterforce, if of aliveness, vitality, and generativ- Relational intelligence
you want, of self-awareness,” Esther ity. The central agents of eros are The capacity to absorb, follow, and
says. Through empathy, we can our imagination, curiosity, and play- react to the dynamics of interper-
become more conscientious mem- fulness; it thrives on mystery and rit- sonal relationships. Unlike the popu-
bers of relationships. ual. Esther’s conception of the term lar term emotional intelligence, this
is informed by ancient Greek philos- one implies that virtually all emotions
Equity ophy and Jewish mysticism, as well occur within familial, societal, and
In the context of Esther’s class, as the work of Austrian psychoana- cultural systems. As you develop
equity is the appropriate distribu- lyst Sigmund Freud, Mexican poet relational intelligence, your ability to
tion of power within a system. It Octavio Paz, and French theorist deeply understand your dynamics
requires an understanding as to Roland Barthes. with others will increase—and so will
how power is defined and who the opportunity to navigate them
holds it: Is it the higher earner? The Psychodynamic therapy more effectively.
one who makes decisions? Does A form of talk therapy that seeks to
one person’s accrual of power uncover the root causes of troubling Self-awareness
come at another’s expense? Once emotions through regular sessions The degree to which you recognize
power is understood by all parties, with a therapist. The sessions are the motivations and external forces
it can be shared according to each characterized by a close relationship behind your actions, as well as the im-
participant’s needs and responsi- between the therapist and the pact of those actions. Esther sees it as
bilities. (This is distinct from equal- patient and the embrace of free-form both the counterforce to and the an-
ity, where the same amount of conversation. During these sessions, tecedent of empathy. “Self-knowledge
power is afforded to every partici- therapists focus on how patients is also what gives you a sense of look-
pant.) In the workplace, equity express their feelings, noting themes ing at others and being able to under-
exists when an employee pos- or patterns that surface and guiding stand them,” she says. “Do you need
sesses the autonomy to do their patients to discuss subjects they to understand yourself in order to un-
job—not that of their boss. seem to be avoiding. derstand others? My answer is yes.”
9
6 COGNITIVE
essential. Example: If you’re late to an
Tragic optimism event, you might recognize that forces
Unlike toxic positivity, which outside your control, such as traffic,
demands that adherents remain san-
guine no matter the dreadful circum-
stances that surround them, tragic
DISTORTIONS contributed to your tardiness; when
someone else is late, you decide that
they’re inherently flaky.
optimism offers an approach that’s When your interpretation of an
both affirmative and clear-eyed. external event leads to an exagger- 4. PERSONALIZATION
ated (and often negative) view of Convincing yourself that you’re to
Coined by Austrian psychiatrist, psy-
yourself or someone else, you’re in blame for an event that was beyond
chotherapist, and author Viktor E. your control: The entire birthday party
the realm of cognitive distortions:
Frankl (whose survival of the Nazi a group of reflexive tendencies first went wrong because I wasn’t fun that
concentration camps led to his land- codified by the founders of cogni- night. Another form of personalization
mark book Man’s Search for Mean- tive behavioral therapy is the belief that you have been inten-
tionally excluded or mistreated, when
ing), the term suggests that people
in reality you’re projecting onto a situ-
can search for meaning in tragedy ation that has little, perhaps nothing,
without trying to ignore its gravity. 1. CATASTROPHIZING to do with you.
Something goes wrong, and you leap
to the worst possible conclusions.
Unconscious bias Perhaps a plan faces a mild disrup- 5. “SHOULD” STATEMENTS
The beliefs you harbor about another tion: You and a friend arrive at a busy If you tell yourself that you need to
individual or group without realizing restaurant only to discover that the make changes to your life, then fall
it. This often shows up in basic com- wait is too long for your appetites. into a cycle of guilt because you’ve
What if we can’t find anywhere to eat, failed to make those changes, you
munication: The association a word
a panicked voice in your head asks. may be experiencing this cognitive
or phrase carries for one person may distortion. Rather than feeling spurred
What if every other restaurant is just
be different for another. “Sometimes into action, contemplating what you
as busy? What if this upsets my friend
you have meanings that you are not enough that we never make plans should be doing only serves as a re-
aware of that are implied in what again? Catastrophizing leads every minder of the gulf separating you
from the person you’d like to be.
you’re saying,” Esther says. The bias possible outcome into dire straits.
“Should” thinking can extend far be-
can lie with the speaker, the listener, yond the self, resulting in the assump-
or both. According to Mahzarin R. 2. CONFIRMATION BIAS tion that other people—and even the
Banaji, a Harvard professor and The tendency to see what one is ex- entire human race—should behave in
pecting to see, overlooking or dismiss- ways that conform to your beliefs.
coauthor of Blindspot: Hidden Biases
ing details that run counter to internal
of Good People, unconscious bias narratives. Confirmation bias is partic-
has more to do with what she calls ularly relevant when it reinforces pre- 6. TOTALISTIC THINKING
“the thumbprint of the culture” than existing negative feelings. To challenge Defining other people in absolute
those biases, Esther suggests a special terms: They’re always defiant, or
individual proclivities.
tracking day, when you look for “every- they’re never compassionate. By
thing the other person does—your thinking in this way, you don’t only
manager, your colleague, your part- paint others with a broad brush (pos-
ner—that you felt was attentive, and sibly relying on embellished mo-
caring, and warm towards you. You will ments from your own experiences
begin to see how we miss those be- with them), but you also present your
cause we are so focused on finding the perception as objectively true.
ones that we expect to see.”
3. FUNDAMENTAL
ATTRIBUTION ERROR
The habit of tying one’s own behavior
to a complex combination of internal
and external conditions, while seeing
others’ behaviors as characteristic and
10
PART I
11
START WITH
SELF-AWARENESS
Want better relationships? Get to know yourself first
A “In relationships,
t the core of relational intelli- tional résumé lists education, work
gence is self-awareness: a experience, skills, and professional
clear conception of your own accolades, a relational résumé cov-
behaviors, the impulses behind
them, and the life experiences and
cultural forces that have shaped
ers the bonds that have shaped the
person you are today—the parental
dynamics you absorbed as a child,
you have one
them. If that sounds simple, consider
that a strong command of one’s own
the friendships you fostered in
school, and the romantic partners
constant factor,
history can, in some cases, be a bar-
rier to self-awareness. “Sometimes
the stories that we tell about our-
you’ve loved and, as the case may
be, lost. It should, in Esther’s words,
tell “the story of all the other lessons
and that’s you.”
selves also have the risk of becoming of life, the other experiences that we
rigid, repetitious, narrow, reduction-
istic,” Esther says. Similarly, too much
have accumulated.”
A relational résumé can help you
—ESTHER
self-reflection can come at the ex- understand how your past contin-
pense of empathy. The key is to de- ues to inform your present, includ-
velop a sense of self that is deeply ing the way you communicate, han-
rooted, adaptable to shifting circum- dle conflict, weigh trust against risk,
stances, and open to other people in and establish boundaries. On the
all their complexity. following pages, you’ll build your
Toward that end, Esther suggests own, digging deep into your psyche
that you draw up a private docu- to reveal what you carry with you
ment she calls a relational résumé. wherever you go.
Much in the same way that a tradi-
12
ASSIGNMENT
13
OBJECTIVE
14
THE NEUROSCIENCE
OF RELATEDNESS
As far as the brain is concerned, empathy is a group effort.
This diagram highlights 6 regions that researchers have
found to be hotbeds of relational processing
Sparking Our Circuitry The Power of Pranks anterior insular cortices exhibited the
Our ability to empathize with the For a 2009 study conducted by a lowest levels of empathetic process-
physical suffering of others comes team of scholars from the University ing. The team predicted that its find-
through a “pain matrix,” a network of of Wisconsin-Madison and the Uni- ing would eventually lead to better
brain regions that processes those versity of Virginia, 128 children were treatments for neurological disorders
sensations whether they’re experi- given novelty cans of “nuts,” which that disrupt empathetic responses.
enced directly or observed in others. ejected springs when opened, and
This network is believed to be divid- instructed to prank their parents. Wandering Minds
ed into two circuits: One processes The researchers were able to trigger For a paper published in 2020,
pain psychologically, while the other reactions in the left frontopolar researchers at the University of Cali-
maps pain onto the corresponding cortex³ and the dorsolateral fornia, Los Angeles instructed sub-
part of the observer’s body. In 2011, prefrontal cortex⁴: front sections of jects to let their minds wander and
scientists at the University of South- the brain speculated to be behind then scanned them with functional
ern California studied the ability of the processing of complex emotions magnetic resonance imaging, or
humans to wield this system, even and abstractions. Kids in the test fMRI, which tracks blood flow
when watching pain inflicted on group with high levels of empathic through the brain. Even when sub-
body parts they themselves didn’t concern—the ability to feel second- jects weren’t prompted to feel empa-
possess. A group of women were hand pain by relating to another’s thetic, those who scored higher on a
shown videos of someone receiving experience—showed greater cortex post-scan written empathy test
painful injections in various parts of flashes than the group of kids with showed greater levels of activity
their body. The somatosensory lower empathic concern. throughout the somatomotor
cortices¹, which triangulate pain, network⁶, which is associated with
lit up; so did an emotion-process- Empathy’s Origin empathy. These results allowed
ing region called the insula². One Empathy affects numerous areas of researchers to draw a correlation
woman, born without limbs, experi- the brain, but in 2012 scientists at between resting levels of somatomo-
enced empathetic reactions across Mount Sinai School of Medicine in tor network activity and empathetic
her pain matrix—including in the New York were able to pinpoint the tendencies. By widening the ways to
secondary somatosensory cortex— wellspring from which empathy flows: measure empathy, the study poten-
even in response to clips depicting the anterior insular cortex⁵, located tially reduced the need for relatively
arms and legs. The study raised along the lateral sulcus (a fissure that conventional tests, which can be dif-
some profound questions regard- runs into the center of the brain). By ficult to administer to individuals with
ing the capacity of humans with showing patients images of people in disorders such as schizophrenia.
markedly different characteristics to pain, the team found that participants
empathize with one another. who had suffered damage to their
15
1 Somatosensory cortices
2 Insula (internal)
6 Somatomotor network
16
Drawing
Relational
Boundaries
They can be rigid, permeable, or flexible, and
they’re constantly subject to change
H
ealthy relationships require Hartmann and subsequent research- in keeping with Esther’s belief that
well-established boundaries: ers, people with thinner boundaries “relationships are relationships”
the beliefs and behaviors by tend to be more sensitive and open to regardless of context, the same rule
which individuals, couples, and new experiences, while those whose applies in the workplace.
groups “delineate what is shared and boundaries are relatively thick are On page 18, you’ll find descrip-
what is separate, public or private, more likely to be stoic and suspicious tions of the three boundary types
where we connect and where we of the unfamiliar. discussed in class. Read them over
diverge,” in Esther’s words. But unlike Boundaries can be described and pay attention to what resonates
physical boundaries, psychological through their permeability: the with you. Keep in mind that boundar-
ones can be hard to spot. degree to which they regulate infor- ies are relative and that most people
One high-profile attempt to map mation, resources, and interactions, employ a mix: You might have per-
out personal boundaries came from and the extent to which they can meable boundaries at work, rigid
Ernest Hartmann, an Austrian Ameri- allow influences and events to be boundaries with certain members of
can psychiatrist and the author of the integrated into the person or relation- your family, and flexible boundaries
2011 book Boundaries: A New Way to ship. One common misconception is in your closest friendships. And all of
Look at the World. Hartmann envi- that they prevent people from con- them can change.
sioned boundaries on a thick-to-thin necting. According to Esther, healthy
spectrum; in the 1980s, he developed boundaries are essential to creating
an extensive Boundary Questionnaire and maintaining durable relation-
and found that thinner-skinned peo- ships. (In class, she compares healthy
ple were more likely to study art or boundaries to skin, which admits
music and work as fashion models, nutrients and keeps out pathogens.)
and that the thicker-skinned could be In fact, the clarity that comes with
found in the legal profession, in sales, well-established boundaries can help
and serving as naval officers. For couples get closer to each other. And
17
RIGID
INDIVIDUALS: You are walled off. You find closeness intrusive or poten-
tially hurtful, and you may feel you need to hold on to your boundaries with
white knuckles to protect against threat. You keep others at a distance—or
cut them off completely. You lean toward staunch self-reliance, you push
back at input from others, and you are reluctant to ask for help.
PERMEABLE
INDIVIDUALS: People with permeable boundaries experience high per-
meability. They can be severely affected by external circumstances, like
the trials and tribulations of other people. They might reveal too much
about themselves to others, and their fear of rejection and dependence on
outside opinions can lead to burnout. They lose their self-direction and
struggle to hold on to themselves in the presence of another.
FLEXIBLE
INDIVIDUALS: Because people in this category consciously choose what
to let in and what to reject, they are more likely to remain mentally and emo-
tionally stable, even in trying circumstances. And because of their level of
comfort with themselves, they’re able to share personal information in a way
that’s situationally appropriate, refraining from over- or under-sharing. Cru-
cially, they can also communicate their needs and desires while accepting
“no” for an answer.
18
ASSIGNMENT
19
When I consider the word power, I think of these words and phrases:
I think it’s when someone has more power than another person in a relationship.
exploitative) dynamic.
collaborative) dynamic.
20
PART II
The Ecology
of Conflict
From bickering to break-ups, learn how
to make confrontation less destructive
and more productive
21
THE DIFFICULT
CONVERSATION
Consider Contact
If you’re speaking to a romantic
partner or someone with whom
you’ve established a habit of con-
CHECKLIST
sensual physical contact, think
about placing a hand on their knee
or shoulder. Physical touch lowers
your heart rate, blood pressure, and
stress hormone levels.
B
eing alive means having diffi- Expect Awkwardness them that there will be other opportu-
cult conversations, whether Criticism can sting, or it can leave a nities to explore anything they
you’re a manager giving a permanent mark; either way, it tends weren’t able to say in the moment.
mixed performance review or a to take you out of your comfort zone.
romantic partner bringing the rela- And just as you have the right to Consider the Context
tionship to an end. More quotidian speak your truth, your conversational You may be interacting with some-
exchanges can be hard to initiate, counterpoint has the right to say, one from another culture who has
too—like telling a stranger on the “Wow, this is painful, or “This is different ideas about criticism. Some
subway to stop manspreading or intense,” or “This is unexpected,” or might think you’re being too gentle,
asking a coworker to reconsider their “This is hard to swallow.” If it’s hard while others might think you’re being
Slack etiquette. for you to say, it may be difficult for unduly harsh. Keep in mind every-
It’s not always possible to prevent them to hear. thing you know about the other per-
these conversations from ending in son as you choose your words.
tears (either yours or someone else’s), Lead With Positives
but there are ways to ensure that the At the outset of the conversation, Manage Your
exchange is more civil, kind, and consider telling the other person Expectations
compassionate. Use this checklist everything you’ve loved about work- When it comes to someone else’s
the next time you’re preparing to ing or otherwise spending time with reaction to criticism, Esther says,
broach a tectonic topic or reveal them. Yes, they will likely be waiting “You can influence it, you can shape
something delicate about yourself. for the other shoe to drop, but start- it; you can’t control it.” Try to prepare
ing with genuine praise can make yourself for a gamut of reactions—
Look Within your counterpart more receptive to and know that ultimately their reac-
Start by asking yourself the ques- the criticism to come. tion is out of your hands. Likewise, if
tions Esther lists off in class: “What you’re revealing something about
am I intensely aware of as I prepare to Reflect and Connect yourself, keep in mind that your coun-
have this conversation?” If you’re Both parties have surely survived terpart might not respond the way
about to say something that could some painful conversations. Explain you want them to.
arouse feelings of vulnerability, ask, that this one is uncomfortable for you
“Why do I want to say this? What do I as well, and let the other person
hope will happen? How do I want you know that you’ve been on the other
to respond? And what would happen side of the table, absorbing someone
if I did not say it?” else’s difficult feedback.
22
The Hidden
Depths of Conflict
What are you really fighting about?
A
certain amount of conflict is essential to the the conflict. She cites American psychology professor and
well-being of a couple or group. But how can you marriage expert Howard Markman, who explores the “hid-
avoid toxic, relationship-destroying fights? Is it den issues” beneath superficial skirmishes in his 1994
even possible to disagree in a way that ultimately lowers book Fighting for Your Marriage, coauthored with Scott
the temperature and allows for resolution and healing? Stanley and Susan Blumberg. The book identifies several
As Esther sees it, the key to healthy conflict is under- such issues; Esther boils it down to three. Beneath them,
standing what you’re really fighting about—identifying the according to Markman et al, lies a single, terminal layer:
essential and frequently unspoken hurt that lies beneath the need to feel that we matter.
23
THE CONFLICT PYRAMID
SITUATION
Fight
SPOKEN
UNSPOKEN
UNDERLYING VALUES
Power & Closeness & Respect &
Priorities Connection Recognition
FUNDAMENTAL CONCERN
Need for Acceptance /
Fear of Rejection
OVERALL SITUATIONAL ECOLOGY trol because the participants have different relation-
ships with anger based on their backgrounds. Think
Esther sees conflict not as a point on a graph (i.e., of your partner or a close friend with whom you’ve
a static and contained incident), but as a curve argued: Were they taught to plunge into fights
ascending from a disagreement to an explosion. or avoid them like the plague? The more you know
And when two people enter into conflict, they bring about your counterpart’s history, the better your
with them the conflictual mores they’ve absorbed odds of discussing difficult topics without that curve
throughout their lives. Fights can spiral out of con- going vertical.
24
THE FIGHT/FLEE MELEE
According to Esther, conflict between two people can be analyzed
using three combinations of two archetypes. Perhaps one (or more)
of them sounds familiar to you
7. CONTEXT, CONTEXT,
CONTEXT
As you may have read in the 3. TAKE YOUR TIME
“Difficult Conversation
Checklist” (page 22), factor-
ing in the cultural, relational,
So You’ve You have the right to say,
“Let me sit with this,” and
then get back to them with
and personal background of
your counterpart, whether
you’re giving or receiving
Been a cooler head. The words
“this is hard for me to hear”
can also help calm and
Criticized
criticism, is crucial. If you ground you. As Esther
know very little about your says, “Listening doesn’t in-
counterpart, simply remind stantly mean responding.”
yourself that the criticism is
inevitably shaped by their
relational résumé (page 13). Whenever you’re receiving harsh
feedback, these 7 steps can help you
move from hurt to understanding
4. EMPATHIZE
Sometimes people just
6. FIND WHAT’S TRUE need to be given the
If you heard something amid space to vent and think
the criticism that suggested an out loud. Their criti-
opportunity to grow, focus on cism could come from
that. Process the parts that feel 5. FILTER a place of exasperation
true to you—without shaming If someone is dumping on with life itself. In that
or beating yourself up. you, try to respond calmly and case, you can respond
without defensiveness. Then: with some basic empa-
Shake it off! Vent to a friend or thy: “I get it; that really
go for a run. Don’t let poison- sucks. Tell me more.”
ous, mean-spirited criticism
seep into your consciousness.
26
PART III
Healing
and Health
Clear communication, well-grounded
trust, provocative stories—it’s time to
bring more eroticism into your life
27
3 TIPS FOR CLEARER
CONVERSATIONS
The path between you and your intended audience (and vice versa)
is strewn with peril, from unspoken biases to nuance-shredding
technology. Here are a few simple techniques that can help ensure
that everyone is heard
28
MISCOMMUNICATION
IN ACTION Inference
Why we get one another wrong, and
what we can do about it This tendency involves drawing conclusions,
based on logic and available evidence, to fill in
the gaps of our understanding. But while infer-
ences can help us make sense of what we’re
Y
ou don’t need to play a game of telephone for hearing, they can also lead to misunderstand-
meanings to be misconstrued, motivations to ings, especially in relationships involving some-
be distorted, and facts to be fumbled. The con- one who’s highly sensitive to criticism. Even the
sequences are both personal and financial: In a 2022 most innocuous comments can come across as
poll of American business leaders, 72 percent said insulting to someone who’s been conditioned to
their teams struggled to communicate effectively over read between the lines and assume the worst.
the past year, and 82 percent were concerned about
communication in remote or hybrid working environ-
ments. These leaders estimated that teams lose the You did
equivalent of nearly an entire workday each week due an incredible
to poor communication. job today.
But such anxieties go far beyond the COVID-19 pan-
demic. Between any speaker and listener, information
must traverse what Esther describes as “the land of
expectations, the land of assumptions, the land of inter- Oh, so I usually
pretations, [and] the land of misunderstandings about do a terrible job?
the meaning of words.” Don’t despair: This labyrinthine
journey needn’t end in broken hearts or tanking reve-
nues. Esther likens miscommunication to fluffing a note
when learning a new instrument, and she urges you to
think of improving your communication as a process of
attunement—of both hearing and playing a note accu- WHAT WENT WRONG: In this case, the
rately through trial and error. responder’s relational history is likely dis-
Here are three common ways our signals can get torting their perception of what seems like
crossed and how to get them straightened out. genuine praise. If they don’t feel the speaker
has always been honest with them, or if they
were hurt by some devious behavior in the
past, they might infer that the compliment is
actually backhanded.
29
Overexplaining
An attempt to be helpful or ensure that you’re
understood can come across as patronizing. If
someone has ever shot you a look as you’ve given
them instructions, you may have overexplained. Cultural Miscommunication
The cultural items on one’s relational résumé
Great, let’s set a
often factor into garbled conversations. Consider
meeting for tomorrow. Do you the following exchange: The speaker comes from
know how to do that? First, you’re a culture that values understatement and irony,
going to want to open Google Cal- while the listener’s culture prizes direct speech
endar and then click the ‘+’ button, and unapologetic self-esteem.
then type in a title for the meeting.
Make sure you’re paying attention
to time zones—some people forget
this! Oh, and remember to… That is…an
original point
of view.
They love
my idea!
Does this person
think I’ve never used
a computer before?
30
Building and
Rebuilding Trust
4 things to consider when you’re cultivating a
relationship—or trying to salvage one
T
rust is one of those elemental may discover that your level of trust the embezzlement of company funds
concepts that can get more doesn’t align with your own best “breaks the entire worldview” of the
complicated the more you interests. For example, “If you are a people on the receiving end. Mean-
think about it. Esther asks, “Is it a person who finds yourself too often ingful and even lasting relationships
feeling? Is it a condition? Is it an out- instantly trusting people—you open are subject to such moments, and ac-
come? Is it a state? What is trust?” your house to them, you open your cepting that fact can be good for ev-
Support from a friend during difficult heart to them, you open your wallet eryone involved. What’s up to the indi-
times, the sense of security a roman- to them…you’re trusting too soon.” vidual is setting a sustainable level of
tic partner can offer, a “trust fall” into trust violation.
the arms of your teammates—all of 2. Micro Risks
these exemplify trust. It can be Striking the balance between risk and 4. Cracked Plates
sensed in the body, felt in the heart, trust presents a catch-22: To take big Imagine a serious breach of trust.
encoded in the brain, and braided risks, you need existing trust—but Once the dust settles, Esther says,
into the soul. In making itself so pow- how can you develop trust, which of- “the question is always asked: ‘Can
erfully felt across so many states of ten requires some degree of familiari- you repair trust that is broken?’ ”
being, trust also leaves a big impres- ty with the other party, without taking What helps to answer that question
sion when it’s absent. Esther has risks? For one, don’t bite off more is to ground yourself in reality: Who
some insights on how to build it, and than you can chew. “In a relationship, are you now, and how have your past
how to recover it when it’s been lost. there are certain small steps that we relationships conditioned you to re-
take that actually confirm or discon- spond to these moments? It then
1. The Trust/Risk Equation firm the development of trust,” she becomes possible to decide: Do the
By trusting someone, you’re inevita- says. By taking so-called micro risks cracks in the relationship render it
bly taking a risk: You believe enough with someone, you can gauge how unusable, or is the relationship
in the person to hand them some much trust to invest in them without worth mending? Using the meta-
responsibility, and you allow the overexposing yourself if things go phor of a dropped but mended plate,
possibility of betrayal, disappoint- wrong. Bear in mind, though, that Esther vividly evokes a relationship
ment, and hurt. A big question here what may count as a micro risk for that has survived a violation of trust:
is whether you see trust as a prereq- one person could be an overwhelm- “You will always see the crack, but
uisite to risk, or vice versa. “On the ing experience for another. you can use the plate for a whole life-
spectrum between trust and risk,” time.” Of course, sometimes the
Esther says, “do you see yourself 3. Acceptance plate shatters beyond repair—but
as someone who needs to trust “Ruptures exist in relationships all the trust, Esther says, “is quite malleable
first, or do you see yourself more time,” Esther says. Those ruptures can for some of us.”
as someone who is more quick at be forgettable—a pang of resentment
taking risks?” Striking that balance caused by a housemate’s unwashed
depends on the individual, but by dishes, for example. But a trespass on
asking yourself these questions, you the scale of a secret romantic affair or
31
ASSIGNMENT
32
ESSENTIAL PRACTICES
Esther’s relational intelligence thought exercises
Self-Awareness caused those changes?” Look at may realize that you have been living
(See “Build Your Relational the connections between power and with an inauthentic sense of yourself
Résumé” on page 13.) dependence, between power and because you were doing things that
trust, between power and betrayals. no longer feed you, meet you, repre-
Boundaries Write the stories down. Get a bit of a sent you. In that sense, you’re in the
How would you describe the bound- profile. This is going to give you a wrong role. To change a relationship
aries in your relationships with your host of information about how you often means to change the role you
partner, your coworkers, your friends, have experienced power—the power play in the relationship.
and your boss? Were the boundaries of others and your own.
around your family unit permeable, Difficult Conversations
flexible, or rigid? How so? The Roles You Play Think of one to three difficult conver-
Ask yourself: “Do I see myself, at Ask yourself, “What roles do I play sations that you have had or need
this moment in my life, as someone in my life—peacemaker, diplomat, to have—including conversations
who could loosen or strengthen my truth teller, cheerleader, responsible with yourself. Ask yourself: What
boundaries a little? Is it about open- one, disciplinarian, caregiver, pro- stands in the way? What am I
ing up and therefore allowing things vider, group therapist, icebreaker, intensely aware of as I’m about to
to enter, or is it about creating more planner, anchor?” And now ask your- have this conversation?
of a container, more of a boundary, so self, “Is there a good diversity of
that I can protect what is inside and roles?” Do you find that certain roles Conflict
keep certain things on the outside?” don’t make sense anymore? Is there Think of a significant conflict you’ve
Circle back to your partner or the a change that you would like to cre- experienced. What is the one thing
partners you’ve picked over time. Is ate vis-à-vis those roles? Is there a that you wish you had not said? What
there good complementarity? Is this role that you wish you could play is one conflictual situation that you
a place that helps you do the thing or more or less often? wish you could do differently? And
things that you need to do in your There is a lot of power in knowing what happens to you in your interac-
own experience of growth, or is this the roles that you play, so really take tions with others when they are like
an environment that strengthens your time to examine with whom you you and when they are on the other
your defenses or coping strategies? play which roles, how you’ve come to side of you? Remember that under-
play them, and how you feel about the neath conflict lie three dominant
Power Dynamics roles you play. Were you assigned themes: power, trust, and value.
Take a little scan of the important re- these roles? Did you take them on?
lationships in your life, and ask your- Did you stumble into them? What do Effective Listening
self, “What is my experience of power you think would happen if you didn’t Think of a situation where you did
in my relationships? Do I feel that I play your part? What would be the not feel heard, where you felt that the
have agency, power, initiative, action? consequences of change? quality of listening of the person or
Do I have the ability to express my- You may find out that you have the people you were talking to was
self freely? Do I feel that I’m often at been playing a role for a long time poor. What happened? What did you
the hands of other people and their that you don’t want to play anymore. If do? What did you say? What did you
power over me? Have I switched so, take this as information, and con- not say? And how did they react?
back and forth? And what has sider making some decisions. You Now think about a situation where
33
you wished you had listened better, the “Not-so-Small Talk” assignment
where you didn’t pay attention, or on page 32 for examples, or come up
you cut the other person off, or you with prompts of your own. You’re en-
counter-argued, or you went on the couraged to try this exercise with
defensive, or you went ballistic. people you know well.
What was that like for you afterward?
What do you think happened with Make One Change
the other person, and what did it do Imagine a line on the floor, and ask
to the relationship? yourself some questions about your
If you can regroup with the person relationships. Examples: “How do I
with whom the exchange happened, feel about my relationships?” “How
go to the next level and discuss it do I feel about how I engage with re-
with them. Did you accurately guess lationships?” “How do I feel about
what happened to them, or is their my relationships today?” On one
experience different from what you end, the relationships feel good, in-
imagined? Are they able to under- tegrated; you might think, “I feel like I
stand what it’s like for you when you handle them well. They’re an import-
don’t feel heard or when you don’t lis- ant part of my life. They’re satisfying.
ten to them? They’re meaningful, juicy, et cetera.”
At the other end, picture the rela-
Trust and Risk tionships that seem dismal, difficult,
On the spectrum between trust and and painful.
risk, do you see yourself as someone What’s one change you would like
who needs to trust first and then take to make? For those of you who need
risks, or is the act of engaging with small risks, do a micro step (refer to
risk what builds your trust? Take time “Establishing and Reestablishing
to reflect, and then consider discuss- Trust” on page 31). If you feel you’re
ing with those closest to you. ready for a big step, a big risk, go for
What are some risks that you wish it. Again: What’s one change that you
you would take? What are the trust would like to make on the continuum
issues that stand in the way? What toward more meaningful and satisfy-
do you imagine would happen? ing relationships? Now go do it.
What’s your fear?
Try a small step. Don’t wait until
you’re not afraid to do it. Go with the
fear; let it lead you. It is understand-
able, normal, and common. You’re
doing it while you are afraid because
it’s only in the doing and in the posi-
tive experience of it that the fear
will diminish.
34
LEARN MORE
Esther’s key works, plus an extensive
reading list that she curated just for you
“What Business Leaders Can Learn Grief Works: Stories of Life, Death,
About Workplace Dynamics From and Surviving by Julia Samuel (2019)
Couples Therapy” (2019) How to Fix a Broken Heart by Guy
“Modern Love and Relationships” (2018) Winch (illustrations by Henn Kim; 2018)
35
Better Sex Through Mindfulness: Attached: The New Science of Adult
How Women Can Cultivate Desire by Attachment and How It Can Help
Lori A. Brotto (2018) You Find—and Keep—Love by Amir
Levine and Rachel Heller (2010)
Why Won’t You Apologize? Healing
Big Betrayals and Everyday Hurts by Broken Open: How Difficult Times
Harriet Lerner (2017) Can Help Us Grow by Elizabeth
Lesser (2004)
Who Can You Trust? How
Technology Brought Us Together Tell Me No Lies: How to Stop Lying to
and Why It Might Drive Us Apart by Your Partner—and Yourself—in the
Rachel Botsman (2017) 4 Stages of Marriage by Ellyn Bader
and Peter T. Pearson with Judith D.
The All-or-Nothing Marriage: How
Schwartz (2001)
the Best Marriages Work by Eli. J
Finkel (2017) The Developing Mind: How
Relationships and the Brain Interact
Emotional Agility: Get Unstuck,
to Shape Who We Are by Daniel J.
Embrace Change and Thrive in Work
Siegel (1999)
and Life by Susan David (2016)
Nonviolent Communication: A
Sacred Stress: A Radically Different
Language of Compassion by
Approach to Using Life’s Challenges
Marshall B. Rosenberg (1999)
for Positive Change by George R.
Faller and Heather Wright (2016) We Love Each Other, But… A Leading
Couples Therapist Shares the Simple
The Body Keeps the Score: Brain,
Secrets That Will Help Save Your
Mind, and Body in the Healing of
Relationship by Ellen Wachtel (1999)
Trauma by Bessel van der Kolk (2014)
The Erotic Mind: Unlocking the Inner
Emotional First Aid: Practical
Sources of Sexual Passion and
Strategies for Treating Failure,
Fulfillment by Jack Morin (1996)
Rejection, Guilt, and Other
Everyday Psychological Injuries Fighting for Your Marriage: Positive
by Guy Winch (2013) Steps for Preventing Divorce and
Preserving Lasting Love by Howard
Collective Trauma, Collective
J. Markman, Scott M. Stanley, and
Healing: Promoting Community
Susan L. Blumberg (1994)
Resilience in the Aftermath of
Disaster by Jack Saul (2013) The Double Flame: Love and
Eroticism by Octavio Paz (1993)
Blindspot: Hidden Biases of Good
People by Mahzarin R. Banaji and You Just Don’t Understand: Women
Anthony G. Greenwald (2013) and Men in Conversation by
Deborah Tannen (1990)
The Science of Trust: Emotional
Attunement for Couples by John M. A Lover’s Discourse: Fragments by
Gottman (2011) Roland Barthes (1978)
36
“If you want to change
another person, there is
no more effective way
than to change yourself.”
—ESTHER
38
Credits
Headline from The New Yorker Self Portrait (1934)
Courtesy The New Yorker Courtesy the National Portrait Gallery,
© Condé Nast Smithsonian Institution;
gift of Ira Gershwin
Footage from The Daily Show
With Trevor Noah Industry (1934)
The Daily Show With Trevor Noah used Courtesy the Smithsonian American Art
with permission by Comedy Central Museum; transfer from the U.S.
© 2022 Viacom International Inc. Department of Labor