How to Manage Passive Aggression

Dr. Keith Witt Defenses, Emotional, Interpersonal, Intrapersonal, Perspectives, Psychology, Witt & Wisdom: Live with Dr. Keith 15 Comments

Become a supporting member to watch the full conversation

Humanity is entering the Transformation Age, a new era of human civilization, with Integral Consciousness rising at its leading edge. Our members don’t use Integral Life as just another media subscription they use weekly or discard. Instead, most stay with us for years, using Integral Life to learn Integral Philosophy and build an integral mind slowly, methodically and when they need it. We’re here to help you shape the future that’s emerging no matter where your life takes you.

Get Full Access For $1 (30 days)* Or explore all membership plans → * Trial price for the first 30 days, then $20/month. Cancel or switch plans in 2 minutes at any time.
“In short, I start to remember how I have been pinching myself. I see how I have literally been attacking myself. That understanding felt through-and-through releases energy from the war of muscles, energy which I can then direct outward toward the environment instead of inward on myself. Instead of squeezing and attacking myself, I can ‘attack’ a job, a book, a good meal, and thus learn afresh the correct meaning of the word aggression: ‘to move toward.’”Ken Wilber, No Boundary

Dr. Keith and Corey explore the many ways passive aggression, anger, and codependence create more separation between people and degrade our capacity for love, while assertive processing of anger creates more intimacy and safety. Learning how to take a pause before aggressive or passive-aggressive action gives the opportunity to cross-validate through all four quadrants, and to take our overall kosmic address into account.

The Happy Yes
by Dr. Keith Witt

One great principle of happy relationships is to say “Yes” as much as possible. Couples who do this are happier, healthier, and have better sex lives. “Yes, I’ll remember to wipe the sink.” “Yes, I won’t grab your behind while you’re cooking dinner.” “Yes, when I’m mad at our son I’ll do my best to use a kind and patient tone.” “Yes, I’ll help you move the couch.” You get the idea.

But there is a big caveat on “Yes.” If you’re going to say, “Yes,” make it a happy yes!

Why? Because an unhappy or resentful “Yes” is as bad as “No!”

A request is an opportunity for intimacy. A glad “Yes” with mutual love and gratitude generates satisfying love. That’s why it’s so good to say “Yes,” as much as possible to your partner’s explicit and implicit requests, and so good to express gratitude for everything your partner does to support you and take care of themselves.

On the other hand, sometimes we have to say “No.” If something feels wrong or will leave you resentful, it’s probably not going to help your relationship to ignore your intuition and begrudgingly comply. Not trusting inner wisdom and going along with what feels wrong in your heart leads to neglect, codependence, and disconnection.

If it feels wrong to say “Yes” say “No” as kindly and respectfully as possible. This keeps you emotionally engaged and opens you to potentially productive dialogue (which enhances intimacy) if your partner disagrees.

Everyone has heard and said a begrudging “Yes.” Your wife asks you to do the dishes right after the football game ends, and you roll your eyes and say with no humor, “All right! I’ll do them!” Now she’s irritated with you and you’re down on her for interrupting.

As your husband is leaving for work, he asks you to call the insurance company because they double billed your account. You feel a flash of anger at him (and the insurance company who are a nightmare to deal with) and snap back, “Of course I’ll call them. I do all the dirty work around here!” Now, all day, when one of you thinks of the other, a negative story of him or her being a pain is likely to show up. This moment of begrudging “Yes” has created a whole day of hostility.

It is so better to feel that flash of irritation, take a deep silent breath, and tell yourself, “If I say yes, it needs to be a glad yes. I love this person and want him/her to feel loved by me.” Then you might:
Smile and tell your wife, “Sure I’ll do the dishes. Why don’t you have a glass of wine and talk with me while I work.”

Smile and tell your husband, “Yes, I’ll call them, but I’ll only wait one hour on hold.” He laughs and sympathizes and thanks you profusely for taking the trouble.

Because we’re almost all of us good people and like to say yes to people we love, we usually say “Yes,” but often with a little attitude—a critical dig, or a mild complaint. These passive aggressive responses completely wreck your “Yes.”

If you’re going say “Yes,” say it gladly and generously, creating a shared moment of loving connection. The more such moments you and your partner create, the happier and healthier you both will be.

It’s sometimes irritating to be asked to take care of a problem—most requests are to help solve a problem. Irritation is a natural human reaction to being interrupted and pressured to do something important for someone else. That irritation, that mild anger, is a crossroads. Indulge the anger by believing a critical story of the other and you disconnect from the other while subtly communicating disapproval. Your partner feels disapproved of whether you say “Yes,” or “No,” and this can trigger them to cultivate a negative story about you. Regulate the anger into empathy and generosity and you can create an intimate moment, even if you say “No!”

This is hard!

Why is regulating irritation to compassionate understanding so difficult? Because anger blocks love. Anger disconnects us from the irritating other and prepares us for fight or flight. Compassion and generosity prime us for intimacy.

Anger blocks love

In both interpersonal relationships (with others) and intrapersonal relationships (with the different parts of ourselves) anger immediately reduces empathy and self-reflection. Anger means threat, and we’re genetically programmed to take threats seriously. With a threatening person, the first instinctual line of defense is to stop empathizing with someone who’s a danger to us.

Over the last million plus years, the biggest threats to people have been other people, and so we’ve evolved social reflexes to deal with menacing others. After we psychologically separate, these reflexes include pushing back, withdrawing, complying, counterattacking actively, counterattacking passively, and seeking allies.

The best response is seeking compassionate understanding of ourselves and the other
If we can feel the anger, tolerate it while resisting the angry story that arises with it, and reach for compassionate understanding, we can often turn the irritating moment into deeper intimacy and self-knowledge.

Staying present, attuned, and holding a caring container when irritated helps us open channels to give and receive love. Love heals.

But what about getting angry at myself?

Intrapersonally, we all have inner critics who criticize and attack us when our unconscious decides we’ve violated a moral value. These inner critics were programmed as we grew to try to help us be virtuous. When we look more deeply into them, we discover that each one has a hostile mask over a child trying to help us survive and thrive, and longing to be loved and relieved of the burden of trying to keep us on the straight and narrow.

That child at the heart of the inner critic resents the thankless task of helping by attacking, and anger blocks receiving love. These inner parts (inner children) want to receive love but resist receiving love because they are pissed off! This is frustrating for an inner child, who blames us and others for not feeling loved.

By tolerating anger and reaching for compassionate understanding of our inner critics, we can create present, attuned, caring containers that eventually help our inner children receive love, and thus help the inner critic evolve from an opponent into an ally. Even if we agree with the critique and decide to change, the “Yes” becomes a happy yes to ourselves rather than a resentful one.

Happy yes
All the above is why “Yes” to a request (from another or from ourselves) is not enough — we need to do the work so that each “Yes” is a happy yes, one we believe serves the highest good.

Music by Justin Miles and Stuart Davis

Previous  Episodes  of  Witt  &  Wisdom
How Self-Hatred Can Lead to Self Transformation

How Self-Hatred Can Lead to Self Transformation

Cognitive Defenses Emotional How can I feel happy and fulfilled in my life? Intrapersonal Psychology Video Witt & Wisdom: Live with Dr. Keith
Dr. Keith and Corey explore how feelings of self-hatred and self-loathing, when combined with compassionate self-awareness and the natural resilience...
Watch Now
How Attachment Theory Can Improve Your Relationships

How Attachment Theory Can Improve Your Relationships

Cognitive Defenses Emotional Intrapersonal Psychology Video Witt & Wisdom: Live with Dr. Keith
As Dr. Keith often reminds us, “Everything is relationships.” And the earliest relationships we form in our lives often set...
Watch Now
Escaping the Comfort Zone: Motivation, Shame, and the Will to Transform

Escaping the Comfort Zone: Motivation, Shame, and the Will to Transform

Defenses How can I feel happy and fulfilled in my life? Intrapersonal Psychology Video Volitional Witt & Wisdom: Live with Dr. Keith
Dr. Keith and Corey explore the complex psychology of motivation — the various sticks and carrots we use to get...
Watch Now
Psychedelic Therapy and the Politics of Consciousness

Psychedelic Therapy and the Politics of Consciousness

Cognitive Intrapersonal Psychology Spiritual Video Witt & Wisdom: Live with Dr. Keith
In the recent 2022 midterm elections, Colorado joined the state of Oregon in its decriminalization of psychedelic substances for therapeutic...
Watch Now
How Change Works: Supporting Vertical Development

How Change Works: Supporting Vertical Development

Cognitive Defenses Intrapersonal Psychology Video Witt & Wisdom: Live with Dr. Keith
Dr. Keith and Corey explore some critical strategies to help support ongoing growth to increasing wholeness in ourselves and in...
Watch Now
How Healthy Relationships Manage Conflict

How Healthy Relationships Manage Conflict

Defenses Emotional Interpersonal Love & Intimacy Psychology Video Witt & Wisdom: Live with Dr. Keith
Dr. Keith and Corey discuss "post-issue relationships" — relationships where both partners have the awareness and skill to stay connected...
Watch Now
Personality as the Base Note of Change Work

Personality as the Base Note of Change Work

Cognitive Defenses Free Interpersonal Intrapersonal Psychology Video Witt & Wisdom: Live with Dr. Keith
Watch as Dr. Keith offers a "Psychotherapy Masterclass" that helps us work with various personality types as a foundation for...
Watch Now
+View All

Suggested Practice

The 3-Body Workout

Huy Lam and Terry Patten

This series of movements (sometimes called Integral Kata) is a way to contact and exercise your three bodies: physical/gross, subtle, and causal.

Free Email Course: Build Your Integral Life

We created 24 free lessons that can help you learn the Integrative Mindset needed to thrive in the rapidly-evolving world of the 21st century. Enter your email to start the course:

Dr. Keith Witt

About Keith Witt

Dr. Keith Witt is a Licensed Psychologist, teacher, and author who has lived and worked in Santa Barbara, CA. for over forty years. Dr. Witt is also the founder of The School of Love.

Corey deVos

About Corey deVos

Corey W. deVos is Editor-in-Chief of Integral Life, as well as Managing Editor of He has worked for Integral Institute/Integal Life since Spring of 2003, and has been a student of integral theory and practice since 1996. Corey is also a professional woodworker, and many of his artworks can be found in his VisionLogix art gallery.

Notable Replies

  1. Agree completely. Culture matters, just as does weather. It could be that the weather is driving everyone a little insane?

  2. I definitely think we have all sorts of geographical typologies that directly and indirectly influence our thinking and behaviors :slight_smile:

    In my own experience, growing up in Massachusetts, there wasn’t much of a culture of passive aggression. No, we are “massholes” who prefer to use active aggression, scathing sarcasm, and humorous deflection :slight_smile: But then when I moved to Oregon, I found a much different cultural flavor, and then again when I moved to Oregon. I think it comes from a number of environmental factors that shape our culture and consciousness, from population density to regional history to the physical geography, climate, and types/prevalence of local flora/fauna.

    From my experience, passive aggression seems to increase as we move from east coast to west coast, but I have little experience of the American southeast. The Midwest can be very passive aggressive as well, but it’s usually cloaked in cloying kindness, rather than the smug condescension of west coast liberals (I always think of the South Park episode in San Francisco where they literally enjoy smelling their own farts).

    Overall, I like Colorado the best. Up high and in the middle. All sorts of different weirdos in this state. And the road going north from Colorado Springs to Denver to Boulder is pretty much an altitude map :slight_smile:

  3. @raybennett @FermentedAgave Hey guys, you’re very smart and have a lot of good things to offer but you’re really acting like trolls here! Your statements about my criticism of a particular aspect of Seattle culture are narrow minded and down right offensive. Maybe you need to start a new feed and call it the @raybennett & @FermentedAgave show!! I’m not the only one to notice this. I’m not going to defend myself nor waste my time listing the many beautiful things that the Northwest has to offer and I’ve lived in some damn beautiful places!

    I’m willing to bet that neither one of you would act in person, face to face, the way you do on this feed!!!

    Best regards,


  4. Hey Ray, I definitely don’t think any offense was intended here, but I’m thinking maybe this was where the disconnect may have occurred. I think we all probably have some complaints or frustrations about wherever we happen to live, but that doesn’t mean we “don’t like it”. I definitely have some big criticisms about Colorado as a state and Boulder County in particular, and yet there is nowhere else I would rather be.

    Taken to an extreme, this could be like telling a first generation immigrant that they are not allowed to criticize the U.S. whatsoever, and if there is anything they don’t like they should go back to their home country :slight_smile:

    Perhaps a more interesting discussion would be about @Brian_Downey’s “insider’s view” into Northwestern culture, and why there may be a particularly passive-aggressive cohort of people who are attracted to that region. An opportunity to better understand the overall kosmic address of the nation, as seen through the kosmic addresses of each of us individually!

    I know I am also particularly interested in your personal and cultural experience living in Hawaii, which must be absolutely fascinating. I’ve never been, but would love to visit.

    Anyway, just wanted to try to iron out the wrinkles in this thread :slight_smile:

  5. I guess I had the blessing / curse of being raised in a military family and moving has always been an option for me. Then I was an expat for about 12 years. Then also in many ways Hawaii is not actually part of the rest of the United States (literally geographically, for example) . In both the military and expat community and to a lesser degree the white community here in Hawaii - one of the most common topics is complaining about where they live and how good it is somewhere else.

    It’s likely that I jump the gun when I hear people complain about a place they live and I assign them the qualities of people I’ve seen experiencing culture shock over the years.

Continue the discussion at

10 more replies