I’ve often stated that one of the most important elements of a successful marriage is being able to repair your relationship after an argument. By the way, this doesn’t mean that all of your disputes will be solved. It simply means that you can find ways to restore intimacy, forgive each other, and move forward without bitterness or holding a grudge.
Dr. John Gottman advises us that couples can live with unsolvable differences about ongoing issues in their relationship as long as they aren’t deal breakers. His research informs us that 69% of problems in a marriage don’t get resolved but can be managed successfully.
Author Marcia Naomi Berger, explains that many couples buy into the myth that if a marriage is healthy all issues get resolved. She writes: “Simply put, it is not the presence of conflict that stresses the relationship; it is the manner in which the couple responds. Positive, respectful communication about differences helps keep a marriage thriving.
Once you have gotten better at recovering after a dispute, it becomes easier to restore loving feelings with your partner. If you find yourself struggling, tell him or her what is on your mind. For instance, say something like “I feel flooded right now. Can you hold me or tell me you love me? I feel like attacking you but I don’t want to do that.”
Most of the time, you’ll restore intimacy during times of conflict or stress by being honest and vulnerable with your partner. Adopting these skills takes time and patience but will help you recapture the love, trust, and intimacy you once experienced.
6 Steps to make up after a fight and move on:
- Do not blame, criticize, or show contempt for your partner. Talking about specific issues will reap better results than attacking him or her. For instance, a complaint is: “I’m upset because you didn’t tell me about spending money on new clothes. We agreed to be open with each other and money is tight right now.” Versus a criticism: “You never tell me the truth. How can I trust you?” Avoid defensivenessand showing contempt for your partner (rolling your eyes, ridicule, name-calling, sarcasm, etc.).
- Start a conversation with a soft and curious tonesuch as, “Could I ask you something?” will lessen your partner’s defensiveness. Dr. John Gottman reminds us that criticism is extremely damaging to a marriage and that talking about specific issues with a soft approach will reap better results.
- Avoid character assassinations.Don’t attack your partner’s character, values, or core beliefs. Remember that anger is usually a symptom of underlying hurt, fear, and frustration so stop and reflect on your own emotions. Listen to our partner’s side of the story instead of focusing on your counterargument. Validate their perspective first – then share your viewpoint. When you feel like attacking your partner, ask yourself: what am I trying to accomplish?
- Don’t make threats or issue ultimatums.Avoid saying things you will regret later. Being vulnerable with your partner can make you feel exposed but it is an important ingredient in a trusting, intimate relationship. You may have created a psychological armor since childhood due to being hurt or judged but this might not serve you well as an adult. Be assertive yet open in your attempts to negotiate for what you want from your partner. Both individuals in a relationship deserve to get some (not all) of their needs met.
- Approach conflict with a problem-solving attitude.Avoid trying to prove a point and examine your part in a disagreement. Listen to your partner’s requests and ask for clarification on issues than are unclear. Discuss expectations to avoid misunderstandings. Engage in a conversation with your partner that is productive rather than shutting down or criticizing him or her.
- Take a short break if you feel overwhelmed or flooded.This will give you both time to calm down and collect your thoughts so you can have a more meaningful dialogue with your partner. Author David Akiva, encourages couples to develop a Hurt-Free Zone Policy which is a period when criticism is not allowed between partners. Without it, couples usually feel less defensive and as a result, feelings of hurt and rejection dissolve within 3 to 4 weeks.
Begin to move aon by practicing having a recovery conversation after an argument. Daniel B. Wile, Ph.D. believes that your focus needs to be on listening to your partner’s perspective, collaborating, building intimacy, and restoring safety and good will if you want to develop good repair skills.
A recovery conversation can reveal information about your relationship, lead to a resolution of the fight, and restore intimacy. It’s best to wait until both partners have calmed down before starting it and to be careful not to rekindle the fight. Always be respectful of each other (following the guidelines in points 1 to 7 of the list above) and stay focused on the present. Always remember to give your partner the benefit of the doubt!
Follow Terry on Twitter, Facebook, and, movingpastdivorce.com. Terry’s award winning book Daughters of Divorce: Overcome the Legacy of Your Parents’ Breakup and Enjoy a Happy, Long-Lasting Relationship is available on her website.
Terry’s forthcoming book, The Remarriage Manual: How to Make Everything Work Better the Second Time Around, was published by Sounds True in February of 2020.
I’d love to hear from you and answer your questions about relationships, divorce, marriage, and remarriage. Please ask a question here. Thanks! Terry