We’ve all heard the advice. “Never go to bed angry.” Supposedly, you’re supposed to work everything out and start fresh the next day.
But what if you can’t? What if you’re still steaming and he’s clueless about why you’re mad?
Or, maybe you know it’s going to take a while to discuss what happened and you really need to get to bed?
Or you simply don’t want to…
It’s fine to wait. In fact, sometimes it’s a really good idea to do so. Discussing sensitive topics when you’re fuming will get you nowhere. Same thing applies if you’re tired, not feeling it, or simply don’t have the time right then.
Now, just because you’re not going to resolve things before bed, doesn’t mean there aren’t some other things you should do! Consider some of these tips to make sure waiting to resolve the conflict doesn’t cause damage to your relationship:
Even if you table the conversation, reassure your spouse about your commitment to the relationship and desire to work through the problem. Set up a time when the two of you can talk.
No matter when you have the discussion, it’s important that you’ve settled yourself down. Once you can think more clearly and engage without harshness, check in with your spouse and see if he is also calm enough to talk. You may not have the ability to work through conflict until you’ve had time to shift your body. Rest can certainly help with that!
Let go of small disagreements that are coming up mostly because of stress. I’m not saying you should tolerate mistreatment. I’m just saying that if you see that what you’re arguing about is actually minor, it’s okay not to process it. Just get a good night’s sleep and move on the next day.
Although it is fine to go to bed angry, be careful not to sweep things under the rug. Just get yourself into a more calm, constructive mindset and tackle the problem when the two of you are ready.
As the novel coronavirus pandemic continues, many couples are experiencing extra stress and pressure. You or your partner may be dealing with job loss or putting in long hours as remote work blurs the line between professional and personal life. If you have kids, you’re probably coping with disruption in their routines and navigating challenges like online schooling.
When life gets crazy, the care and maintenance of your marriage often falls to the back burner. There are just so many other things competing for your attention that it’s tempting to put your relationship on autopilot for a while.
But this is a grave mistake. As a psychologist who has worked with countless couples, I’ve seen how easy it is for spouses to drift apart — even when they’ve been together a long time, and even when they still love each other.
The deep and sudden shifts in our lives this year can accelerate this process. While the pandemic won’t last forever (no matter what it feels like), any neglectful behaviors you fall into now can do lasting damage to your relationship.
Little habits have big consequences. That’s the bad news and the good news. Here are the daily practices that will help you maintain a loving and happy partnership even when both of you feel stretched thin.
Turn Up the Positivity
If you have a green thumb, you know that keeping your plants healthy requires care regularly, not just when you feel like it. The same thing is true of your marriage.
Plants need water and sunlight to thrive. In the same way, your marriage will wither without a steady supply of positivity. The marriage researcher John Gottman discovered that longtime happy couples have 20 positive interactions for every negative one.
Having a positivity-filled marriage doesn’t mean that life is all romance and passion (although both are wonderful, of course). Positivity also happens in the little moments of every day. When your spouse puts their phone away while you’re talking, or when you thank them for picking up extra work around the house while your job is crazy, you’re filling the “positivity bank” of your relationship.
With the stress we’re all under, those positive moments can dwindle. Maybe the two of you used to catch up with each other after a busy day by talking and cuddling in bed. Now, though, you’re spending the time before sleep answering emails you missed during the day.
It doesn’t seem like a big deal. You’re just doing what you have to do to stay caught up, right? But with the loss of this positive ritual, your connection can start weakening.
Think about all the habits that have added positivity to your relationship in the past. Which ones do you still practice? Which ones have you let slide lately? How can you preserve the positive interactions that matter most to each of you— even when life looks different? For example, if you need to answer email in the evening, you could still set a cutoff time for putting devices away to focus on each other.
Fight the Right Way
Stressful times can also create more conflicts in your marriage. But that isn’t necessarily a problem. The important thing is how you handle those conflicts.
One of Gottman’s other major findings is that showing contempt during conflict is just about the worst thing you can do for your marriage. There’s a big difference between saying “Why don’t you care about the kids?” and “I’m exhausted managing my job and the kids’ online school. Can we talk about how to take some things off my plate?”
On the other hand, avoiding conflict altogether is also dangerous. You might be thinking “With so much going on, it’s just not worth getting into this right now.” Admittedly, sometimes it is better to let the little things go. But if your point of conflict is not a little thing, you can end up simmering with resentment and eventually blowing your top.
Or maybe the two of you tend to get into escalating battles of passive aggression instead of arguing. Your partner snaps at you for forgetting an errand. So you work late and skip dinner with your family. The next morning, they roll over and ignore you when you try to embrace. And on and on. Yes, you avoided a fight. But you may have done even more harm by undermining those positive moments we talked about earlier.
A better approach is to set aside time regularly to check in with each other and openly address issues before they become explosive. I understand that this might feel like just one more thing to do when your list of responsibilities is already long. But, in the long run, being proactive about disagreements helps ensure that your marriage sustains and replenishes you and isn’t just another drain on your energy.
Master the Art of Apologizing
No matter how determined you both are to be positive and to handle conflict respectfully, there are going to be times when you mess up and hurt each other’s feelings — especially these days.
Stress shuts down the parts of our brain that help us relate to others. Psychiatrist Dan Siegel calls this “flipping your lid.” When you’re in this brain state, you get really bad at processing information and showing empathy.
You also become more defensive. That means that it’s not only easier to behave badly toward your partner when you’re under pressure; it’s also harder to apologize. How dare they get upset that you weren’t listening (or that you got snappish, or forgot a chore)? Don’t they know everything that you’re dealing with right now?
Refusing to apologize might protect your pride, but it hurts your marriage. If apologies are hard for you, I recommend checking out the work of psychologist and relationship expert Harriet Lerner. According to Lerner, a true apology can happen only after you have listened to and come to understand why your partner is hurt. Your apology won’t create healing if you make excuses, over-explain, blame your spouse for your mistake or and bring up what they’re doing wrong.
The French actress Simone Signoret once said: “Chains do not hold a marriage together. It is threads, hundreds of tiny threads, which sew people together through the years.” Every action you take in your marriage either stitches you together more closely or frays the ties that bind you. Which will you choose today?
To help you start exploring, I’m answering 10 of the most common questions that women ask about marriage. In each answer, you’ll find links to past blog articles where you can get more in-depth information.
1. Do My Husband and I Fight Too Much?
How often you argue with your husband is much less important than the way you fight. The goal isn’t having a conflict-free marriage. Instead, it’s moving through these bumps in the road in a constructive way that clears the air and strengthens your bond. So if you argue frequently, but you still behave lovingly and respectfully with each other when you do, then your conflicts probably are not a problem.
2. What Should I Do If I Want Sex More (or Less) Than My Husband Does?
There’s no right, or wrong, answer to the amount of sex you should be having in your marriage. It’s all about finding the frequency that meets both of your needs. If you’re not in sync in the bedroom, look for possible causes. For example, maybe one of you is having a physical issue or is feeling particularly stressed lately.
3. Why Is Marriage So Hard After Having Kids?
If your marriage went downhill after you became parents, it’s likely because life got a lot busier and more hectic. When you’re constantly stressed and exhausted, it’s hard to feel connected to your partner.
Our lives often revolve around our
kids. We do this because we want what’s best for them. But making them the
center of the universe really isn’t best for them or for you.
More than endless activities, kids need parents who are relaxed, emotionally attuned to them and involved in a loving, respectful marriage. So think about some ways you can free up more time for your relationship. This might mean simplifying life or asking for extra support.
4. Can I Put the Spark Back in My Boring Marriage?
Absolutely! If you’re feeling bored with your husband, the underlying reason might be that you have lost touch with important parts of yourself. As busy partners and parents, it’s all too easy to neglect all the other things that used to light us up.
Think about some ways to rediscover your old passions. This doesn’t have to be expensive or time-consuming. Revive your yoga practice. Take an online class. Reconnect with a friend you love spending time with. Whatever you choose, you’ll bring new energy into your relationship.
5. Why Has My Husband Changed So Much?
What happened to the great guy you fell in love with? He’s still there — trust me. When it seems like your husband has changed, what’s probably actually happening is that the stress of your day-to-day life is making it harder to see his good qualities. This is just how our brains are wired. To bring your “good” husband back, tackle some of your top sources of stress (like overscheduling). Soon you’ll be seeing him through different eyes.
6. How Can I Get My Husband to Help More Around the House?
If you feel that your husband isn’t doing his fair share of housework, don’t just stew silently. That’s a recipe for resentment. Let your husband know you feel overburdened and ask directly for him to do specific tasks. Then give him a chance to step up.
I can hear what you’re saying: I shouldn’t have to ask! And I understand your frustration. But keep in mind that you are two unique people who came into the marriage with different life experiences, priorities and skills. It’s unrealistic to expect you to coordinate your complicated lives without clear, direct and respectful communication.
7. My Husband Is Cheating — Can Our Marriage Be Saved?
It’s not easy to heal your marriage after an affair, but it can be done. If you want to try to repair your relationship, he must be willing to admit what he has done, acknowledge the hurt it has caused and help you work through that pain.
At the same time, you have to be open to these repair attempts. And both of you must look at what made your relationship vulnerable to the affair.
8. What Should I Do If My Husband Wants to Separate?
If your husband has asked for a separation, it’s perfectly normal to feel lost and panicky. But resist the urge to tearfully plead for him to stay. Instead, deal with him from a place of confidence. You want your message to be more like this: “If you want to leave, I can’t stop you. I’m still committed to this marriage and would like for you to stay so we fix it. But you’re an adult, and I know I can’t tie you here.”
Don’t pressure him to come back. Allow him to experience the reality of what divorce would mean. Give him space to understand your importance in his life. It’s possible he will eventually want a divorce. It’s also possible that he’ll start missing you and the life you have built together.
9. Should I (Gulp) Leave My Husband?
Ending your marriage is a wrenching decision — and a deeply personal one. To guide your choice, ask yourself these questions:
Did I ask for what I need?
Did I address any serious issues present (like addiction or abuse)?
What went wrong?
And what role did each of you play?
10. Will My Marriage Last?
The best way to predict the future of your marriage is to take a look at what’s going on in your relationship right now. Do you both fight fair? Manage your ongoing issues? Know how to apologize? Then it’s likely that your marriage will last. (Learn more signs of a great marriage.)
On the other hand, your behaviors can also reveal whether your marriage is headed for trouble. Researcher John Gottman identified the four behaviors that predict divorce: defensiveness, criticism, stonewalling and contempt. If you and your husband engage in these behaviors frequently, it’s time to get serious about saving your marriage.
Getting on each other’s nerves during COVID-19 lockdown? Here’s a great article about how to manage those feelings of irritation and overwhelm.
Do you lose your temper often only to say or do things you regret?
We’ve all been there. One moment you are fine, but then someone or something triggers you. You “lose your mind” and can’t control yourself. You are “flooded.” You find yourself yelling at your partner, giving disproportionate punishment to your kids, slamming doors, threatening to quit your job, and spiraling downwards.
Several minutes or hours later, you calm down and realize, with regret, the damage that you have done.
During the coronavirus epidemic lockdown, anxiety, uncertainty, and conflicts are especially increased in relationships. These conditions make emotional “flooding” more common and harder to control than in other, more normal times.
The good news is that you can help minimize such flooding. The first step to minimizing flooding is to understand how our brain is hardwired.
You love your husband. But, if you’re being real, you have to admit he drives you crazy sometimes. He has all these annoying quirks and bad habits. The longer you’re with him, the more irritating he is to be around.
Nothing like you, right?
You’re so much easier to be around. Or are you?
Seriously, stop for just a second ask yourself what you’re like to live with. Is it possible you might be hard to live with, too?
The truth is that it can genuinely be hard to recognize ways you might be driving your partner crazy. After all, how often do any of us step back and analyze what we’re doing?
How you behave as a wife and as a parent has probably been heavily shaped by what you observed in your own family. That’s what you consider to be “normal.” But your husband came into your marriage with a different idea of what normal looks like.
For example, maybe it was routine in your family to always be running a few minutes behind. But in your husband’s family, “on time” meant “get there early.”
Differences in promptness are not as big a deal as having different ideas about handling conflict or loyalty in the marriage. But how your husband interprets your actions is always important. In this case, your habitual tardiness is a big deal if he views it as disrespect.
It’s good to take a step back and reflect on your own behavior in your marriage sometimes. Now, admittedly, this is a little harder than just focusing on all the stuff he does! But it’s really good for your marriage to look in the mirror occasionally.
Neither of you is ever going to be perfect. But both of you should be aware of how you affect each other. You may be surprised by how much the things you do bother him. For example, maybe you’re already aware that your perfectionism doesn’t serve you well, but you didn’t know that it’s also really stressing him out.
When there are obvious differences, it’s helpful to explain where you’re coming from: “I’m not late because I don’t care about you. I just never developed the habit of being on time. It’s something I’m working on now, though.”
That last part is the key. Maturity
means being aware of what you bring to your marriage, taking ownership of it
and making an effort to change anything that’s detrimental to your
relationship.
