Walking through conflict
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This document proposes a study to examine the effects of walking during marital conflict. It summarizes previous research that found marital conflict can increase heart rate, blood pressure, and stress hormones. Walking is suggested as a way to moderate these physiological responses and improve mood. The study would compare walking during conflict versus taking a 30-minute walk as a break, and examine the impact on physical and mental strain. The goal is to determine if walking can act as an effective self-soothing strategy for couples during disagreements.
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Walking through conflict
- 1. WALKING THROUGH CONFLICT Sunshine J. Baker University of Central Florida
- 2. DOES WALKING HELP CONFLICT? RESEARCH QUESTION: “What are the effects of walking during conflictrelated marital communication episodes?”
- 3. WALKING OUTDOORS DURING MARITAL CONFLICT I contend that walking outdoors for thirty minutes during conflict can improve both mood and physiological responses to conflict in married couples. Studies that show improvements in positive affect through walking involved being outdoors in nature. Focus on marital conflict rather than other conflict types.
- 4. Mentions of Exercise for Conflict Improvement in Communication Literature Researchers often mention exercise as an effective way to take a break and reduce negative emotion during conflict. Combs promotes physical activity as an effective means to resolve conflict “to progress from a refusal to change and jump back into the conflict wheel, we can employ the fiery practice of movement” (Combs, 2004, p. 13). Walking is also recommended prior to conflict as a way of reducing stress levels. Canary recommends walking as a method of episode control to prepare for conflict. “ATTENTIVE WALKING IS A SIMPLE EXERCISE THAT CAN EXPAND OUR PERSPECTIVE AND FOSTER OUR APPRECIATION” (COMBS, 2004, P. 13).
- 5. Physiological Effects of Conflict in Marital Communication Marital conflict in the laboratory produces substantial changes in neuroendocrine and cardiovascular function. This physical data is often combined with responses to surveys that measure things like marital satisfaction, mood states, and af fect. Gottman’s flooding ef fect. Elevated heart rate Blood pressure increases Hormonal responses during marital conflict include increased cortisol. WHAT HAPPENS IN THE BODY DURING MARITAL CONFLICT?
- 6. IS WALKING THE MAGIC PILL? WHAT IF THERE WAS A WAY TO MODERATE THESE DELETERIOUS EFFECTS BY LOWERING BLOOD PRESSURE, CORTISOL LEVELS, AND HEART RATE DURING CONFLICT? SOME RESEARCHERS HAVE SUGGESTED THAT WALKING MAY HOLD THE KEY.
- 7. WALKING AS A BREAK IN CONFLICT Self-soothing to reduce flooding.
- 8. WALKING DURING CONFLICT: WALK AND TALK THERAPY Walk and Talk therapy is an accepted practice in Clinical Psychology. Three components: physical activity, nature, and casualness (McKinney, 2013). Doucette (2004) describes walk and talk therapy as counseling, including solution-focused therapy, done outdoors while walking. Doucette (2004) conducted a qualitative study on behaviorally challenged youths, to discover whether they would benefit from walking outdoors while engaging in counseling. This study shows that walking while talking can reduce tension and improve outcomes . Tension is reduced by being outdoors, and by the physical effects of exercise.
- 9. POSITIVE EMOTIONAL IMPACTS OF EXERCISE Mood-booster. Anxiety -reducing. Distracts people from stressful events Raises calming hormones in the body. Enhances energy and also reduces tension.
- 10. LOW INTENSIT Y EXERCISE LIKE WALKING = MOST EFFECTIVE IN IMPROVING MOOD. DURATIONS OF 30 MINUTES TO 35 MINUTES WERE FOUND TO BE MOST EFFECTIVE. POSITIVE MOOD INCREASES BROUGHT ON BY EXERCISE LASTED FOR AT LEAST 30 MINUTES AFTER EXERCISE. WHAT DOSE OF WALKING IMPROVES MOOD?
- 11. I PROPOSE AN EXPLORATORY STUDY ON THE EFFECTS OF WALKING DURING MARITAL CONFLICT. WALKING CAN BE DONE DURING CONFLICT, OR AS A BREAK IN CONFLICT. MY STUDY WILL COMPARE THE T WO METHODS TO DISCOVER WHICH PRODUCES THE BEST OUTCOMES. RQ1: WOULD MARRIED COUPLES EXHIBIT FEWER SIGNS OF PHYSICAL AND MENTAL STRAIN IF THEY CONDUCTED THEIR CONFLICTS WHILE WALKING OUTDOORS? RQ2: WOULD TAKING A 30 MINUTE WALK DURING A BREAK FROM CONFLICT ACCOMPLISH THE TASKS OF SELF -SOOTHING? PROPOSAL
- 12. • Marital conflict has been shown to have numerous negative physical effects on couples. • Walking is a PROVEN effective self-regulatory strategy to improve feelings of positive affect and energy. • If couples had a tool they could use to selfsoothe during conflict, such as walking, they might have more productive and positive conflict experiences.
Editor's Notes
- Walking has often been mentioned as something that could help during conflict, both for distraction and self-soothing (Canary, 2011). I will explore the current communication literature on walking and conflict, the physiological effects of conflict in communication, the concept of walk and talk therapy and the impacts of exercise on the emotions.
- . A great deal of research has been done on the physiological effects of marital conflict, so a good baseline of information already exists. I will be able to compare my research findings on conflict effects to other variables that marital conflict researchers have examined, to draw a reliable conclusion. Marital conflict also has huge implications for society at large, as it has been shown to have negative effects on children in the household and on health and longevity for marital partners (Gottman, 1993). Teaching couples a specific, effective strategy could prevent distress and improve strained relationships (Caughlin & Vangelisti, 2006). It is my hope to add to the understanding of positive conflict behaviors, to improve the experience of marital conflict for millions of people worldwide.
- Researchers often mention exercise as an effective way to take a break and reduce negative emotion during conflict. Combs promotes physical activity as an effective means to resolve conflict “to progress from a refusal to change and jump back into the conflict wheel, we can employ the fiery practice of movement” (Combs, 2004, p. 13). Walking is also recommended prior to conflict as a way of reducing stress levels. Canary recommends walking as a method of episode control to prepare for conflict “people can ready themselves for potential conflicts by engaging in soothing activities that reduce stress. These include taking walks” (Canary, p. 40).
- Communication, psychology, and sociology scholars have created a large body of research on the physiological effects of conflict in marital communication. Marital conflict in the laboratory produces substantial changes in neuroendocrine and cardiovascular function and thus provides a clear framework within which to study married women and men’s stress responses to conflict. This physical data is often combined with responses to surveys that measure things like marital satisfaction, mood states, and affect.Gottman is perhaps the best known researcher in this field. Gottman (1993) studied married couples in his Love Lab, to measure their physiological responses to conflict. He found that conflict creates predictable effects on the body, including increased heart rate, blood pressure, and stress hormone levels. He also described something he calls flooding. Flooding is when partners in conflict become overwhelmed, and it is seen in physical flushing, sweating, and high pulse rate. Flooding can lead to conflict avoidance and when it happens frequently, it can be a predictor of eventual divorce. Thomsen and Gilbert (1998) conducted a large-scale study of many aspects of marital conflict, measuring heart rate, skin conductivity, and various affect scales, including expert observation. They found that participants experienced large changes in physiological arousal during conflict, displayed in elevated heart rate and skin conductance. Heart rate was shown to be related to behavioral activation, and sometimes to aggression during conflict. Skin conductance reflected behavioral inhibition during conflict. They also found that couples with asynchronous arousal, who became differently aroused during conflict, showed lower levels of marital satisfaction. They validated some of Gottman’s research, finding further links between physiological arousal during conflict and marital satisfaction. Heffner, Kiecolt-Glaser, Loving, Glaser, and Malarkey (2003) studied the relationship between spousal support and physiological response to conflict. Using blood pressure, heart rate, and cortisol levels, they measured how the bodies of each partner responded to conflict, comparing newlywed to older couples. They found that older couples have less of a physiological response to conflict, while newlywed wives had the greatest cortisol response. This study shows the many different physical elements that come into play in marital conflict, and how they can be isolated to study specific factors. A study of negative behavior during marital conflict by Kiecolt-Glaser, Malarkey, Chee, Newton, Cacioppo, Mao, and Glaser (1993) found that discussions of marital problems that were highly negative led to larger blood pressure increases than mildly negative ones. Positive behaviors during conflict did not produce any effect. This study shows us that highly negative conflict situations produce larger physiological effects, pointing to the need for an intervention to counteract this tendency. They also noted that their participants were extremely healthy, well educated, and financially comfortable, which may have resulted in a reduced physiological impact during conflict. More vulnerable couples, such as older pairs or those in a lower socioeconomic strata might experience more pronounced effects during conflict. In a 2006 study of positive behaviors during marital conflict, Robles discovered that women have more pronounced hormonal responses during marital conflict. They looked at the many ways conflict impacts the bodies of both men and women, and found that high conflict levels were associated with poor long-term health, while positive behaviors led to marital satisfaction and increased health. They concluded that “the support provided by relationships impacts health through direct influence on physiological pathways” (Robles, p. 323). Increasing this positive effect while mediating the negative effects of conflict on the bodies of married couples could improve the overall health of an entire nation. In short, throughout the marital conflict literature, we see that marital conflict causes physical changes that harm long-term health. What if there was a way to moderate these deleterious effects by lowering blood pressure, cortisol levels, and heart rate during conflict? Some researchers have suggested that walking may hold the key.
- Flooding during conflict is a predictor of divorce, so Gottman recommends using self-soothing methods to avoid it. Physiological soothing as recommended by Gottman involves taking breaks from the conflict when the couples experience a heart rate increase of over 10 beats per minute. He suggests that couples separate and calm down, and suggests meditating, active muscle relaxation, or exercising. A session of aerobic exercise is one method he suggests, because the pulse rate will go up during exercise, but will then rebound to lower levels than before (Gottman, 1994). Gottman’s research shows that reducing the heart rate allows couples to manage conflict better. This directly points to the need for my research on walking in conflict: marital therapists need proof that this method works and at what levels of intensity and time it should be prescribed.Flooding during conflict is a predictor of divorce, so Gottman recommends using self-soothing methods to avoid it. Physiological soothing as recommended by Gottman involves taking breaks from the conflict when the couples experience a heart rate increase of over 10 beats per minute. He suggests that couples separate and calm down, and suggests meditating, active muscle relaxation, or exercising. A session of aerobic exercise is one method he suggests, because the pulse rate will go up during exercise, but will then rebound to lower levels than before (Gottman, 1994). Gottman’s research shows that reducing the heart rate allows couples to manage conflict better. This directly points to the need for my research on walking in conflict: marital therapists need proof that this method works and at what levels of intensity and time it should be prescribed.
- Walk and Talk therapy is an accepted practice in Clinical Psychology, but Communication scholars have thus far not examined its implications for conflict resolution. Walk and talk therapy is a concept that has been heavily researched, and one that is very similar to the study I am suggesting. This form of psychological therapy involves the therapist and the patient walking outdoors while conducting counseling. I will outline the elements and of walk and talk therapy as they relate to walking during conflict. Walk and talk therapy includes three components: physical activity, nature, and casualness (McKinney, 2013). Doucette (2004) describes walk and talk therapy as counseling, including solution-focused therapy, done outdoors while walking. Kostrubala and Schuler found that one of the benefits of walk and talk therapy is casualness, which refers to the less threatening and casual spirit of walk and talk therapy. The minimal eye contact that occurs during side-by-side walking can make participants feel more relaxed and less defensive. Tannen(2001) noted that men prefer to talk side-by-side rather than face-to-face, because it feels less threatening. This may make walking during marital conflict more comfortable for men and therefore improve conflict outcomes. Doucette (2004) conducted a qualitative study on behaviorally challenged youths, to discover whether they would benefit from walking outdoors while engaging in counseling. Therapists combined a “Rogerian technique of unconditional positive regard, integrated with mild aerobic exercise that occurs outdoors in a place of natural beauty” (p. 4). Therapists noted that the physical release provided by walking was very important for active youths. Doucette found that the Walk and Talk intervention benefited the youths involved, and they showed improvements in social behavior and school performance. This study shows that walking while talking can reduce tension and improve outcomes. This type of therapy has obvious implications for marital conflict. People discussing major life situations found that by walking outdoors, outcomes were improved. Tension is reduced by being outdoors, and by the physical effects of exercise. Married couples could use this same technique, walking during conflict, to reap the benefits of physical activity, nature, and casualness.
- Exercise is a proven mood-booster, and many consider it to be the best of all antidepressants.Aerobic exercise has been found to have an anxiety-reducing effect. Callaghan’s 2004 study of exercise in mental health care suggested that exercise works to reduce anxiety because it raises body temperature and reduces muscle tension. It also distracts people from stressful events and raises calming hormones in the body. A comparison of walking and Tai Chi exercise in stress reduction found that both activities reduced cortisol, a stress hormone, and increased feelings of well-being (Jin, 1992, p. 361).Thayer (1993) proved that moderate exercise is one of the most effective mood-regulating behaviors, because it enhances energy and also reduces tension.Reed and Ones (2006) conducted a meta-analysis of 158 separate studies to determine the effect of acute aerobic exercise on positive activated affect. They noted that people whose baseline levels of affect were more negative experienced the greatest improvements in affect through exercise. Thayer (1993) proved that moderate exercise is one of the most effective mood-regulating behaviors, because it enhances energy and also reduces tension. Thayer, Newman, and McClain (1994) analyzed several strategies for improving a bad mood, comparing the self-reported activities of a large sample of people with the recommendations of a group of clinical psychotherapists. These researchers defined mood as a combination of tiredness and tension, as opposed to energy and calmness. When people desired to move from one end of this spectrum to another, enhancing energy and reducing tension, they used tools like smoking, drinking alcohol, having sex, and watching TV. After analyzing all of the tools people used to self-regulate mood, the researchers found exercise to be the most effective. The civilian participants reported that exercise was most successful at raising a bad mood, and the psychotherapists in the study also judged it as the most effective: “those expert individuals are most likely to use exercise to energize themselves and are likely to use it second for tension reduction” (Thayer, et al., 1994, p. 921). This is some of the strongest evidence yet that walking improves mood states, which can only be a helpful thing during an episode of marital conflict. Reed and Ones (2006) conducted a meta-analysis of 158 separate studies to determine the effect of acute aerobic exercise on positive activated affect. They noted that people whose baseline levels of affect were more negative experienced the greatest improvements in affect through exercise. Combining all of these studies, with a wide range of variables, they sought to determine what intensity and duration of exercise would have the most positive effect on mood, and for how long the effect would last. They concluded that low intensity exercise like walking was the most effective in improving mood. Durations of 30 minutes to 35 minutes were found to be most effective, and the positive mood increases brought on by exercise lasted for at least 30 minutes after exercise. This study provides excellent guidance on what dose of walking to use when researching the effects of walking on conflict, and also what types of recommendations to be made for couples seeking to improve their conflict experience through walking.
- Marital conflict has been shown to have numerous negative physical effects on couples.Walking is a PROVEN effective self-regulatory strategy to improve feelings of positive affect and energy. If couples had a tool they could use to self-soothe during conflict, such as walking, they might have more productive and positive conflict experiences. Examining the stress responses of couples and the potential buffering effects of walking would contribute to our understanding of the mechanisms underpinning constructive conflict resolution in married couples.