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max-width: 354px; height: auto; max-height: 262px;margin:auto"></p><p style="text-align: justify;"><strong></strong></p><h2><strong>辨認關係中的冷暴力跡象</strong></h2><p>首先，我們可以回顧這段關係的互動方式；細心如實地反思，關係中有沒有存在<strong>不健康的互動</strong>，<strong>如情感忽視和冷暴力</strong>，例如： </p><p>🚩「我會否經常感到被忽略？在關係中被孤立？」</p><p>🚩「當我們面對衝突時，對方是否總是表現冷漠抽離，或迴避溝通？」</p><p>🚩「面對意見不一時，是否總是我在遷就對方？」</p><p>🚩「我會否因為對方的不回應，而感到焦慮恐懼、甚至出現自我懷疑？」 </p><p>🚩「我在關係中的需求，會否未能被肯定和滿足？」</p><p><strong>以上都可能是冷暴力的跡象。</strong>假如你發現衝突時，總是自己單方面遷就、妥協，對方總是表現出<strong>情緒上的抽離與撤退</strong>；而<strong>冷靜的完結，往往由你的道歉，或是按著對方的要求改變才能結束</strong>；而在這之前，對方並未有表達需要冷靜的原因，或不願意正面溝通，這便很可能是冷暴力。<strong>要知道，這不是你的錯。</strong>辨認了冷暴力的跡象，我們可以幫助自己重新設立清晰的界線；當你意識到：「這讓我感到不舒服」，便是重新照顧自己的起點。</p><h2><strong>設立界線 實現親密關係尊重</strong></h2><p>我們可以<strong>溫柔而堅定地向對方說明，自己對關係中溝通方式的期盼和底線、不能接受哪些行為</strong>（例如衝突時不瞅不睬，或消失斷聯等行為），<strong>並讓對方清楚知道冷暴力會令你受傷</strong>。親密關係的界線，建立在<strong>尊重彼此需求和感受</strong>的基礎，讓我們能同時照顧自己和對方，避免疲勞和不滿等情緒逐漸累積，令關係持久和有意義。</p><p>情況合適的話，可分享冷暴力相關的資訊（如文章和短片）給對方，讓對方了解冷暴力對關係的影響、行為背後的可能原因、提升對方對冷暴力行為的意識。在清晰說明界線後，也<strong>需要時間去證明這些界線是否有效</strong>、看看對方的行為有沒有改變。</p><p>同時，<strong>你亦可以為自己設立界線</strong>：你願意為這段關係花多少時間和心力，去提升溝通的質素，或改變冷暴力的情況呢？假如冷暴力的情況依舊，你持續感到被漠視、感到被消耗，便可能需要評估這段關係對你的影響，思考在未來的日子如何將關係調整和定位，以確保你的情感需求得到重視和滿足。</p><p style="text-align: center;"><img src="/wp-content/uploads/2025/06/30194842/Hug-love-support.webp" alt="self-compassion" style="width: 100%; max-width: 254px; height: auto; max-height: 254px;margin:auto"><br></p><p><strong></strong></p><h2><strong>給予雙方空間 好好照顧自己</strong></h2><p>除了清楚告訴對方自己的界線，亦可以<strong>和對方設定一個時限，予雙方沉澱，在一段時間後重新開始對話</strong>。有可能對方的沉默，是因未疏理好感受；也有可能沉默是一種被動攻擊行為，空間和時間也能讓對方明白，冷漠相對並不能夠成為懲罰、控制你的途徑。</p><p>同時，<strong>你也可以思考這些冷暴力行為對自己的影響</strong>，感受它們為你帶來的情緒和感受，可能是焦慮、孤單、無助、自我懷疑。<strong>看見它們的存在，並提醒自己，你並不需要將對方的冷暴力行為內化成為自己的問題。</strong></p><p><strong>面對冷暴力時，請不忘好好照顧自己，為自己創造各種生活能量</strong>。可以和朋友、家人、或其他信任的人見面和聯絡，分享對這情況的感受；也可投入別的事情，如散散步、做運動、聽音樂、閱讀書籍、看電影、寫日記去記錄感受，<strong>反思這段關係對你的影響，探索自己在關係中的核心需求</strong>。如果你正經歷類似的情況，請不必急著作出什麼改變，也不必馬上決定要留還是走。按著自己的步伐，給予自己空間和時間；<strong>先好好照顧自己、回到感受本身，已經是一種前進</strong>。 </p><p>假如冷暴力行為已經影響到你的心理健康，請考慮<strong>尋找專業協助</strong>（如個人/伴侶輔導或心理治療），專業人士可提供更具體的方法，幫助應對和改善情況。</p><p style="text-align: center;"><img src="/wp-content/uploads/2025/06/30194840/close_bridge-scaled.webp" alt="connection" style="width: 100%; max-width: 406px; height: auto; max-height: 406px;margin:auto"><br></p><p><strong></strong></p><h2><strong>以非暴力溝通 重啟對話</strong></h2><p>假如你準備好重新和對方展開對話，可以嘗試非暴力溝通。非暴力溝通的四部曲包括：</p><p><strong>1）陳述觀察、2）表達感受、3）說明需要、4）提出請求</strong></p><p><strong>嘗試從「我」出發去分享，讓對方理解你的感受和需求</strong>，也較能<strong>避免出現指責對方</strong>的情況，促進開放對話。例如面對有冷暴力行為的伴侶：「<strong>我發現</strong>我們最近很少交流，你不再分享日常小事和感受給我聽，我向你分享也沒有得到回應。這種溝通方式令<strong>我感到</strong>很無力。<strong>我想</strong>我們可以真實地分享彼此的想法，也<strong>想了解</strong>你正在經歷什麼。」進一步，<strong>邀請彼此進行溝通</strong>：「我們可以談談嗎？」</p><p>過程中，我們可以<strong>嘗試抱著同理心</strong><strong>，去理解對方的處境和感受、以至冷暴力的動機和根源</strong>—— 可能是缺乏情緒處理能力、可能是模仿童年被對待的經歷、可能在過往的親密關係經歷過冷暴力、可能和個人恐懼有關（例如害怕親密帶來的脆弱感）、也可能對方認為沉默是成熟的表現，導致冷暴力行為的出現。了解冷暴力的心理動機和背後需要，也能幫助我們更清楚地<strong>辨識對話與調整的空間、何時需要設下界線</strong>、以至必要時選擇從關係中抽身或保持距離。</p><p><img src="/wp-content/uploads/2025/04/30201554/133-scaled.webp" alt="self-love"><br></p><p>在沉澱和溝通過後，假如冷暴力的情況得以改善，這會是你們成長、理解和接受彼此的旅程。但假如冷暴力的情況持續，你的情感需求未能得到重視和滿足，便可能需要考慮是否要將關係的定位作出調整。<br></p><p>每段關係都有面對磨合和挑戰的時候，但當你反覆感受到不安、孤單、被忽視，甚至自我懷疑時，<strong>這些感受就值得被看見、被認真看待和回應</strong>。如果你正經歷冷暴力的挑戰，請記得，你值得被愛，也值得擁有一段真正溫暖和滋養彼此的親密關係。</p><p><br></p><p><strong>參考文獻/ 文章：</strong></p><p class="apa">Rittenour, C. E., Kromka, S. M., Saunders, R. K., Davis, K., Garlitz, K., Opatz, S. N., Sutherland, A., & Thomas, M. (2019). Socializing the silent treatment: Parent and adult child communicated displeasure, identification, and satisfaction. <em>Journal of Family Communication, 19</em>(1), 77–93. <a class="reference" href="https://doi.org/10.1080/15267431.2018.1543187" target="_self">https://doi.org/10.1080/15267431.2018.1543187</a></p> <p class="apa"> Wright, C. N., & Roloff, M. E. (2009). Relational Commitment and the Silent Treatment. <em>Communication Research Reports, 26</em>(1), 12–21. <a class="reference" href="https://doi.org/10.1080/08824090802636967" target="_self">https://doi.org/10.1080/08824090802636967</a> </p> <p class="apa"> Ann Pietrangelo. (2019). How to Respond When Someone Gives You the Silent Treatment. <em>Healthline</em>. Retrieved at <a class="reference" href="https://www.healthline.com/health/silent-treatment" target="_self">https://www.healthline.com/health/silent-treatment</a> </p> <p class="apa"> Beth Ann Mayer. (2024). 10 Ways To Respond to Someone Who’s Giving You the Silent Treatment, According to Psychologists. <em>Parade</em>. Retrieved at <a class="reference" href="https://parade.com/living/how-to-respond-to-silent-treatment-according-to-psychologists" target="_self">https://parade.com/living/how-to-respond-to-silent-treatment-according-to-psychologists</a> </p> <p class="apa"> Kristin Davin. (2025). The Silent Treatment: Signs & How to Respond. <em>Choosing Therapy</em>. 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