Imagine your boss or your partner said ” I have some feedback for you” and you suspect that it won’t be positive. They may say ” You may not like what I am going to tell you”. What can you do to prepare for this event? What can you do to be able to listen without being defensive. They may be some value in listening without feeling the need to push back.
My suggestion is that you prepare by thinking about something that you do well or something you like about yourself. The likelihood of you wanting to defend yourself will be less if you can hold onto something positive. You have a better chance of sorting through what you are being told and keeping what is valuable.
Try it next time you think you are going to get negative feedback. Negative feedback can have positive benefits if you listen carefully without the need to defend yourself.