You can do this by making amends, actions that reach out to a partner, even when it is the last thing on earth you feel like doing. How fast you strive to make amends determines how soon you can fall back into a state of harmony.
Here are some examples of how to rapidly amend the situation.
- Touch. Touch your partner. Touch their knee or shoulder, or just wrap them up in a big bear hug. Be the first one to reach out and touch; it’s hard but go on. When you physically touch a person, it dissolves the space between you. We can get stuck in our heads, going around and around in circles, thinking we have all of these good reasons to cut ourselves off from our partner. But when one of you reaches out and hugs the other, the whole dynamic changes instantly.
- Show that you understand. Understanding your partner is the most practical way to make amends. Say something like, “I totally understand why you would feel like that.” You need not agree with them, but at least they hear that they’re being understood. After all, most human beings fight for being simply understood.
- Vulnerability. If you can express something that shows a barrier dropping, and you can show your vulnerability. Because it’s catching, your partner will likely also soften. Vulnerability instantly creates a letting down of our guard. It’s an awesome way to make amends. Let them know you’re hurting, scared, ashamed and/or triggered and you will witness how this can create intimacy immediately.
Note that when it comes to making amends, the action can come before the feeling. Some people are better at making amends than others. Be the first one to reach out. Even if do not not feel like hugging your partner, put your arms around them anyway. That’s the action. You may not feel like doing it, but when you do and if you can remain in that space, the feeling and intimacy follows.
So to prevent breakdowns, make amends quickly. Indeed, making peace is more crucial than being right. Life is too short to hold grudges!
Love relationships are awesome when things work out smoothly but when troubles arise, our unhealthy default communication techniques can cause even greater harm. Sadly, these unhealthy habits can generate unproductive cycles that morph into needless pain and endless struggle in our intimate romantic relationships.
Is communication not your forte? If so, don’t worry. The 10 signs below can help you boost your communication awareness and enrich your relationship in the most mindful, uplifting ways.
As you review the signs, take judgment of yourself and your partner out of the equation. The more objective you are, the more beneficial your insights will be. In fact, make notes as you read. If you or your partner engage in any of these habits, just make a note using a 1-to-10 scale regarding the severity of the issue. Remember: The goal is to raise your awareness in a positive way, so don your “relationship researcher hat” and enjoy!
- One person needs to win. If you find that you focus or your partner focuses on winning, i.e., getting your way or being right in arguments, you’re totally on the wrong track. Healthy communication focuses on a collaborative, win-win attitude that accommodates individuals’ perspectives. Unhelpful: You’re so irrational; your opinion is plain wrong. Helpful: Your perspective does differ from mine but please tell me more about your thoughts so that I can understand you better
- Blame and shame are at work. When one or both partners get into the shame-or-blame habit, communication and the relationship go downhill. Rather than blaming or shaming a partner, focus on the nature of the problem itself—not attacking the person who made the error. Unhelpful: The bills are past due again; if you were brighter, you’d get a better job, and we wouldn’t be in this situation. Helpful: We’re a bit behind on our bills. Let’s sit down this weekend to work out a budget and payment plan. With some teamwork, I know we can get our finances under control.
- Criticism instead of healthy feedback. While many people are sensitive to receiving feedback, almost no one appreciates being criticized. The difference between the two can be overt or subtle, so strive to get used to offering positive, healthy feedback rather than negative criticism. Unhelpful: You’re totally inconsiderate and selfish. You’re not even thoughtful or responsible enough to let me know when you’re running late. Helpful: I get that the commute can be unpredictable, yet I feel hurt when you don’t let me know you’ll be late. I’d truly appreciate a quick text or call when you’re running behind.
- Eye contact and body language are off. Body language can often speak volumes. It’s easy to slip into negative habits during conversations with a partner. From eye-rolling and looking away to folding your arms or walking away during a conversation, negative body language can signal disrespect, irritation, anger, and dismissiveness. These subtle and not-so-subtle behaviors are a passive-aggressive way of controlling conversations in a highly negative way. Healthy communicators `focus on the speaker, make good eye-to-eye contact, and physically lean in during the conversation. Unhelpful: Why am I snickering and rolling my eyes at you?? Because you’re so irrational. Helpful: I feel so connected to you when you hold my hand and really look at me when I’m talking. I feel seen, valued, and understood.
- Multi-tasking gets in the way. It’s a busy world, but short-changing communication by multitasking generally results in fragmented attention; this leads to misunderstandings and hurt feelings. Multitasking also sends this message to a partner: Whatever else I want to do trumps giving you my undivided attention. Unhelpful: What’s wrong with you? Can’t you just let me do other things while you talk? Helpful: You’re my priority, and what you have to say is key. Let me stop what I’m doing to focus on our conversation.
- Angry, passive-aggressive, or passive tactics are in play. When anger, passive-aggressiveness, or passive behaviors are the norm, positive communication is almost impossible. Angry comments (verbal assaults) are a huge sign of trouble. Sarcasm and jokes used as weapons are passive-aggressive strategies that create dynamics. And passive behavior—not speaking your truth or shutting down—gets in the way of healthy communication.Unhelpful: You’re so royally screwed up!And you think you’re a good partner? Why don’t you just get out of here? Helpful: I feel really angry when you dismiss opinions. I need a break right now to re-center; I’m taking a walk around the block and will be back in 15 minutes.
- Interrupting is the norm. Interrupting sends the message that the other’s message is unimportant or incorrect. If patterns of interrupting are chronic (or getting to be), frustration and resentment arise.True, active listening involves slowing down to actually hear what another person is saying without interjecting an opinion. In fact, interrupters are poor listeners; rather than listening, their own internal dialogue, which spews out as an interruption, just proves their attention is self-focused rather than other-focused. Unhelpful: Stop! What you’re saying is absolute garbage! Let me tell you how it is. Helpful: I listened fully to what you had to say. Is there anything else? I want to make sure you’re finished before I share some thoughts.
- Disagreements become fights. In truth, partners in healthy relationships tend to disagree rather than fight so it’s crucial to notice whether or not a difference in opinions quickly escalates into a fight. Fighting creates a bellicose atmosphere where anger and resentment thrive; fights rarely end with a positive solution. Disagreements, however, often bring couples into a space of feeling mutually seen and heard. These couples know that they can safely disagree on topics without being attacked. Unhelpful: You always want something. If it’s not a new car or your latest hobby, you’re after a trip somewhere. Now you want to redo the backyard. Isn’t enough ever enough for you? Helpful: I feel stressed about redoing the garden right now. I’ve looked at our budget, and it would be a struggle this year. What do you think about holding off until next spring? We can set money aside and really do it right. How does that sound to you?
- Technology interferes with face-to-face time. From cellphones and computers to ever-present television screens, it’s easy to get lost in the world of technology. If you find yourself retreating to technology (or any other activity) in favor of face-to-face time with your partner, it’s a sign that your communication—the desire to really bond with your partner—is suffering. And intimate communication, like any skill, needs regular practice to stay in good form. Unhelpful: Giving the best of yourself to your work or personal interests and leaving little energy to communicate with your partner. Helpful: Setting aside time daily to talk with your partner. Whether by taking a walk together, sitting down to share coffee, or having dinner at a table together (instead of in front of the TV), your communication—and your relationship—will flourish.
- Resentment and unsolved issues lurk in the background. If one or both partners stockpile issues instead of addressing them as soon as possible, trouble is brewing. Some people hold on to issues to use as weapons in later arguments; and even when the other partner tries to resolve the issues, the passive-aggressive person often chooses to maintain the stockpile. Others compartmentalize issues in the hope that the problem will go away.While some minor issues do fade if left unaddressed, many are recycled issues that are never solved. If core hurts, resentments, or irritations go unaddressed, that means positive strategies are needed. Unhelpful: I’m not going to forgive. So what if you apologized and tried to make things right, I want you to pay for what you did from here on in. Helpful: I’m hurt and feel like we need to get to the roots of what happened. I fear that you might hurt me in the same way again; it’s important to me that you are truly accountable for what you did. I think it will do both of us a good to gain more clarity and understanding. We can then start fresh.
Taking The Next Steps
- Be patient with yourself and your partner as you venture into the unfamiliar world of healthy communication. Keep at it, stay mindful, and do your best one day at a time.
- Before you know it, your consistent practice will pay off by bringing you and your partner closer than ever, which means a far happier union!