Relationships: You Can't "Fix" Your Partner. Focus on Yourself Instead

Many people believe they can change partner into being the person they want them to be. They believe that love alone will change their partner into being the partner they want. But trying to "fix" your partner is usually doomed to failure if they don't want to change.

You Can't "Fix" Your Partner

Why You Can't Change Your Partner If They Don't Want to Change

• Change Must Be Internally Motivated: Your partner needs to have internal motivation to change for lasting change to occur. They might change temporarily to appease you, but for lasting change to occur, they need to be internally motivated.

• Deep-seated Behavior is Difficult to Change: Behavior which is rooted in the past isn't easily changed just because you want your partner to change.

• Your Pressure Can Create Resentment: You might think you can "fix" your partner, but your partner might resent you for it, which makes change even harder.

• Love Isn't a Motivator For Change: If you're telling your partner they would change if they loved you, you're not understanding how change occurs. They can't do it for you--no matter how much they love you. They need to want to do it for themself.

What Can You Do Instead of Pressuring Your Partner to Change?

• Change Your Own "Dance Steps": Instead of focusing on changing your partner, focus on changing yourself. The late Sue Johnson, Ph.D., who developed Emotion Focused Therapy (EFT) For Couples, talked about the "EFT Tango" as a metaphor for the dance that couples do as part of the structured interventions that couples do together. She advised clients to change their own "dance steps" regardless of what the other partner does. When you change your own "dance steps", you change the dynamic in your relationship. This opens up a space for your partner to change--if they want to change.

• Communicate Your Needs Clearly: Express your needs in a clear and vulnerable way. Expressing your needs is more effective than criticizing or nagging your partner.
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• Set Boundaries: Be clear on what you will and will not put up with, especially if your partner's behavior is hurtful to you (see my article: Setting Boundaries in Your Relationship).

• Offer Support; Instead of criticizing or pressuring, offer your support for whatever change your partner is willing to make. Offering encouragement is different from trying to force change.

• Manage Your Expectations: Once you accept that you can't change your partner's behavior, you might experience a reduction in your resentment. This doesn't mean you have to put up with hurtful behavior. Instead, it means that you realize your partner has to want to change and until they do, you can't "fix" them.

• Decide If the Relationship Is Right For You: If you find yourself constantly wanting your partner to change, this could be a sign that you and your partner have different values and the relationship isn't right for you. You have to decide whether your partner's behavior is a dealbreaker for you.

Clinical Vignette

The following clinical vignette illustrates the dynamics mentioned above. As always, this vignette is a composite of many different cases to protect confidentiality:

Agnes and Bill:

Five years into their marriage, Agnes realized Bill's drinking had increased over time.  He would often come home from a stressful day of work and spend the night drinking.

You Can't "Fix" Your Partner

When Agnes complained to Bill, she felt he was giving her lip service to stop drinking, but he continued to get drunk every night. No amount of nagging and complaining stopped his behavior. She told him that if he loved her, he would change, but this didn't work either--even though she knew he loved her very much.

When she realized she couldn't change Bill, Agnes decided to get support in her own individual therapy. Over time, Agnes realized in therapy that she couldn't change Bill's behavior because he didn't want to stop drinking, so she worked on improving her own life. She began working out at the gym, seeing friends more often and developing new hobbies.

After a while, Bill felt increasingly lonely as he watched Agnes' life flourish. Since he wanted to save his marriage and his doctor told him that his drinking had increased his blood pressure problems, he considered cutting back on alcohol. But when he realized he couldn't cut back on his own, he sought help in his own therapy with a therapist who was knowledgeable about alcoholism.

Gradually, Bill learned new coping skills and strategies in his individual therapy and he was able to stop drinking. 

When they were both ready, Bill and Agnes began couples therapy to improve their relationship. They both learned new tools so they could have a more meaningful relationship.

Conclusion

You can't change your partner unless they are internally motivated to change.

Instead of focusing on trying to "fix" your partner, focus on yourself.

Individual therapy can help you to focus on yourself and, eventually, to decide whether you want to remain in your relationship.

Get Help in Therapy

Rather than focusing on "fixing" your partner, get help in individual therapy to work on yourself.

Get Help in Therapy

Individual therapy can help you to develop the tools and strategies you need to feel more confident and make major decisions.

If your partner is willing, you can both participate in couples therapy to work on your relationship. 

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT (for couples), Parts Work, Somatic Experiencing and Certified Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Relationships: Are You Overfunctioning For Your Partner?

What is Overfunctioning in a Relationship?

Overfunctioning is a term used to describe when one partner is carrying the bulk of responsibilities, initiates difficult conversations and attempts to resolve problems in the relationship and in the household (see my article: Overcoming the Negative Cycle That Keeps You Both Stuck).

Are You Overfunctioning For Your Partner?

Why Does Overfunctioning Occur in a Relationship?

There are many ways a couple can get into a dynamic where one of them is overfunctioning and the other is underfunctioning.

As responsibilities increase, life becomes more complex so there are more household chores and responsibilities:

• Doing household chores
• Paying bills
• Remembering children's playdates and getting them there
• Remembering the children's doctors' appointments and getting them there

Are You Overfunctioning For Your Partner?

• Getting birthday gifts for the children's friends and getting the children to friends' birthday parties
• Being responsible for going to parent-teacher conferences
• Remembering grandparents' birthdays and anniversaries and getting gifts
• Work-related tasks
• And on and on

It's common for one person in the relationship to take on these and other responsibilities while the other partner takes on few, if any, responsibilities. 

The relationship you witnessed in your family of origin can also influence whether you become the overfunctioner or the underfunctioner based on traditions, culture and outdated gender roles.

This dynamic can resemble a mother-child relationship where the overfunctioner is in the role of the mother and the underfunctioner is in role of the child.

This often affects the dynamic in the bedroom because no one wants to make love to their parent or their child (see my article: Behaving Like a Parent to Your Partner Could Be Ruining Your Relationship).

As the overfunctioner becomes overwhelmed by the tasks and responsibilities they have taken on, resentment builds and conflict can grow.

Signs You Have Taken on the Role of the Overfunctioner

• You're the One Who Does Most or All the Chores and Carry the Mental Load: You clean, pay the bills, take care of the children, do the laundry and so on and you probably have a job outside the home with its own responsibilities (see my article: Sharing the Mental Load).

• You Assume That If You Take a Break, Things Will Fall Apart: You're aware doing everything with little or any participation from your partner, but you're afraid that if you take a break, everything will fall apart.

Are You Overfunctioning For Your Partner

• You Feel Angry and Resentful About the Role You Have Taken On: You feel taken for granted and unappreciated by your partner because you have taken on more than your fair share of responsibilities. 

• You Have Lost Sight of Your Own Needs: Since you're focused on doing everything else, you don't recognize your own needs which can lead to a diminishment of self and lack of fulfillment.

• You Don't Feel Like Being Intimate With Your Partner: Since you're probably exhausted, frustrated, angry and irritable, you don't feel like being emotionally or sexually intimate with your partner. Emotional distance between you and your partner can grow to the point where you feel like you're just two people co-existing in the same household (see my article: Have You and Your Partner Stopped Having Sex?).

How Can You and Your Partner Disrupt the Overfunctioning-Underfunctioning Dynamic?

It takes two people to create their dynamic and the dynamic between you and your partner didn't develop overnight and it won't change overnight.

If the two of you were dance partners and you changed what you did, your partner would have to change too (see my article: Breaking the Negative Cycle in Your Relationship).

This is similar to what Emotionally Focused Therapy for Couples describes as the pursuer-withdrawer dynamic with the overfunctioner being in the pursuer role and the underfunctioner being in the withdrawer role. 

If You're the Overfunctioner:

• Consider how you might be able to experiment:
• What chores or responsibilities can you back off from, let go of and surrender to your partner? 
• This might mean that certain things fall through the cracks. 

Are You Overfunctioning For Your Partner?

• Be aware that stepping back and allowing your partner to take the lead with certain tasks will probably feel uncomfortable at first, but don't give in to the urge to take it over again. You will feel resentful and you will be belittling your partner as if they were a child.

• You might feel some anxiety about the change.

• Don't be critical or judgmental if your partner takes on a task and their standards aren't up to yours. Unless it's a safety matter. Then, you can tactfully show your partner how you have performed this task or chore in a safe way, but avoid criticism so your partner doesn't consciously or unconsciously avoid the task.

If You're the Underfunctioner:

• Challenge yourself to consider where you can step up to take on responsibilities. 

• You might experience discomfort at first because you're not accustomed to taking on responsibilities, but you'll adjust.

• Don't wait to be told each time if you have agreed to take on a certain responsibility.

• Remember you're an adult, so avoid getting into the child role with your partner.

• Don't get defensive if your partner tactfully explains why it's safer to do certain chores or handle certain responsibilities in a particular way (e.g., don't leave the baby alone in a hot car and other similar safety issues).

• Don't wait until you "feel like" doing a chore. Just do it. After a while, you'll get accustomed to doing it even if you "don't feel like it."

• Be proud, rather than feeling ashamed, that you're taking on more adult responsibilities.

For Both the Overfunctioner and the Underfunctioner: Develop An Agreement:

• Set a time aside when you won't be interrupted and talk about the inequity of your situation and how you each feel about making changes.

• Approach the change as two people who are on the same team. Teamwork is essential when you're making these kinds of changes.

• Approach the conversation with curiosity about how your partner feels instead of criticism.

• Talk about which one of you is overfunctioning or which one is underfunctioning from each of your perspectives and how you each contribute to the dynamic.

• Agree to shake things up.

• Remember: If one of you starts doing a different "dance step", your partner will have to change too.

• Get specific:
• What will you do differently?
• How long will you experiment with the change?
• When will you follow up with each other to determine if you need to tweak or overhaul your plan?

Get Help in Couples Therapy

On the surface, it might not seem like it would be complicated to change the overfunctioning-underfunctioning dynamic, but there are usually other underlying dynamics including personal beliefs, gender norms, cultural issues, family history and other factors.

If you and your partner are getting stuck, you could benefit from working with an experienced couples therapist to help you overcome the obstacles that keep you both stuck.

If your sex life has been affected by these problems, seek the help of a couples therapist who is a Certified Sex Therapist.

Rather than struggling on your own and remaining stuck, get help sooner rather than later so you can both have a more meaningful experience in your relationship.

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT (for couples), Parts Work (IFS and Ego States Therapy), Somatic Experiencing and Certified Sex Therapist.

I work with individual adults and couples.

With over 20 years of experience, I have helped many individuals and couples to overcome their problems.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Also See My Articles:

What Do Couples Talk About in Couples Therapy?

Tips on How to Get the Most Out of Couples Therapy

Emotionally Focused Therapy For Couples Can Help Change a Negative Dynamic in a Relationship

What is Sex Therapy?

 

What Are Common Issues Discussed in Sex Therapy?

What Are the Most Common Misconceptions About Sex Therapy?

Are Unmet Expectations Ruining Your Relationship?

Every relationship comes with expectations. Some expectations are clear: Loyalty, honesty, respect and so on (see my article: Relationship Expectations: What is a Good Enough Relationship? No, It Doesn't Mean Settling).

Unmet Expectations Can Ruin a Relationship

But in many relationships there are silent expectations that neither partner communicates. Instead they assume the other partner knows and agrees to fulfill them.

These unspoken expectations, which often go unmet, can ruin a relationship (see my article: Do You Expect Your Partner to Be a Mind Reader?).

What Are Silent Expectations?

Silent expectations are unspoken beliefs, assumptions or standards about how one partner expects the other to behave. These silent expectations are often the basis for misunderstandings, disappointments and resentment when these unspoken expectations go unmet. 

How Do Silent Expectations Develop?

Silent expectations develop from family history, cultural norms and prior relationships regarding what love, relationships, respect and commitment should be. 

A partner can mistakenly assume that their partner shares their beliefs and assumptions--even though the expectations haven't been communicated.

Individuals who have silent expectations often feel their partner "should know" what is expected of them.  

Why Do People in Relationships Avoid Communicating Their Expectations?

People who avoid communicating their expectations often fear conflict so they don't want to risk confrontations by talking about their emotional needs. This fear is the underlying reason for their silence. 

How Can Silent Expectations Ruin Your Relationship?

Silent expectations can take their toll over time, so if you have unmet expectations you never expressed to your partner, it's important to understand how this situation developed:

• Poor Communication: Silent expectations often go unmet because one or both partners haven't communicated about their expectations.

Unmet Expectations Can Ruin a Relationship

• An Expectation that Your Partner "Should Know" What You Expect: You might assume your partner knows or should be able to read your mind. But, in reality, your partner might not know. It's not necessarily that your partner doesn't want to meet your needs. They're just unaware of these needs. This usually leads to hurt, anger and disappointment.

Unmet Expectations Can Ruin a Relationship

• Resentment Grows: Over time the resentment about unmet needs can fester and this can ruin a relationship (see my article: How to Deal With Resentment in Your Relationship).

• Emotional Distance Grows: If you have silent expectations that go unmet, you and your partner can become emotionally distant from one another. As a defense against disappointment, walls go up, which makes it even harder to communicate. Over time, you might feel unseen and unheard--even though you haven't communicated your needs. 

Unmet Expectations Can Ruin a Relationship

• A Focus on Who You Think Your Partner Should Be and Not Who They Really Are: If this situation persists over time, you can lose sight of who your partner really is because you're focused on what you think your partner should be and how your partner should behave.

• Increased Conflict: Unspoken expectations can lead to arguments and ongoing conflict.

• Stagnation: Unspoken expectations can lead to relationship stagnation as you disengage from one another.

How Can You Prevent Silent Expectations From Ruining Your Relationship?

The best way to prevent silent expectations from ruining your relationship is to be up front at the beginning of your relationship about what you want. 

Unmet Expectations Can Ruin a Relationship

But if you haven't communicated your needs from the start and you realize your resentment is starting to grow, there are steps you can take to keep unmet expectations from ruining your relationship:

• Learn to Develop Realistic Expectations: Take time to assess your expectations:
• Are your expectations realistic? 
• Are your expectations fair?
• Do your expectations need to be adjusted or changed?

• Learn to Communicate Clearly and Directly: Don't assume your partner already knows your expectations. Learn to communicate clearly. Instead of complaining, express your wishes explicitly in a positive and constructive way. For instance, instead of saying, "You never show affection towards me," say "I really love when you're affectionate with me" (see my article: Complaining Instead of Expressing Your Needs).

• Learn to Deal With Confrontations: If you're avoiding talking about your hopes and expectations because you fear confrontations, you're going to struggle with being in a relationship because confrontations are inevitable. This doesn't mean that confrontations have to be destructive. You and your partner can disagree and still be respectful (see my article: How to Stop Avoiding Conflict in Your Relationship).

Unmet Expectations Can Ruin a Relationship

• Learn to Make Adjustments: After you communicate with your partner, you might realize that you each have different expectations. For instance, if you expect your partner to know when you want to be comforted and when you need time to yourself, after you talk to your partner, you might discover that your partner doesn't know when to comfort you and when to give you space. More than likely this is because you don't communicate when you want to be consoled and when you need time to yourself because you expect your partner to know. But your partner isn't a mind reader, so you have to learn to communicate clearly.

Unmet Expectations Can Ruin a Relationship

• Learn to Compromise: Your partner might not be able to meet all your expectations. For instance, if you expect your partner to meet all your needs, this is an unrealistic expectation. No one person can meet all of your needs. So, it's important to have other people in your life that can also provide you with emotional support or can join in doing activities that your partner might not enjoy.

Unmet Expectations Can Ruin a Relationship

• Learn to Reassess Your Expectations Over Time: Sometimes expectations that were realistic at one point in your life become unrealistic later on, so you need to reassess.

Get Help in Couples Therapy

When resentment builds over time, it can be difficult for a couple to overcome these resentments on their own.

Get Help in Couples Therapy

A skilled couples therapist can help you to develop tools and strategies so you can overcome resentment and strengthen your relationship. 

Rather than struggling on your own, seek help from an experienced couples therapist who can help you to develop a more fulfilling relationship.

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT (for couples), Somatic Experiencing and Certified Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

 

Improving Your Relationship By Practicing Teamwork

Practicing teamwork in your relationship is essential to developing and maintaining relationships (see my article: Relationships: Are You Pulling Together or Pulling Apart?).

Improving Your Relationship By Practicing Teamwork

To practice teamwork, it's important for both you and your partner to feel you have each other's backs and you will tackle whatever issues come up together.

Focusing on being a team means you each give up some control and the need to be right all the time. It also means that you learn to compromise.

How to Practice Teamwork to Improve Your Relationship

The following dynamics are important to working together as a team in your relationship:

• A Willingness to Start By Looking at How You Might Be Contributing to Problems in the Relationship: Before you can become a team, you need to be aware of dynamics in your relationship that are not working. Instead of pointing your finger at your partner, focus on yourself first and think about how you might be able to change to improve your relationship. This means letting go of keeping score of your partner's mistakes and making a commitment to make changes in your attitude and behavior.

Improving Your Relationship By Practicing Teamwork

• Trusting You Have Each Other's Backs and You're Willing to Compromise: You are two different people so, naturally, you're not going to feel the same way about everything, but when it comes to resolving problems, you can agree to work as a team to come up with a compromise. You're not focused on getting your way. Instead your focus is on coming up with the best possible compromise that you both can live with.  This means you might not get everything you want, but your focus is on strengthening your relationship. If there are current trust issues, you're willing to work on these issues to strengthen your relationship (see my article: How to Build Trust and Connection in Your Relationship).

Improving Your Relationship By Practicing Teamwork

• Coming Together to Focus on the Problem Instead of Blaming Each Other: When you approach problems as a team, you avoid blaming each other for the problems and, instead, you focus on the problems together. It means you and your partner approach difficult situations together to come up with potential solutions or compromises. This might include:

• Money issues (see my article: Arguing About Money)

• Family problems (see my article: What to Do If Your Partner and Your Parents Don't Get Along)

• Career changes
  

• Stress (see my article: Recognizing Signs That You Are Under Too Much Stress

• Emotional pressures

• Other issues

• Communicating in An Open, Honest and Respectful Manner: This includes: 

• Active listening to your partner's perspective--even if it's different from your own

• Taking turns speaking without interrupting, judging or criticizing each other

Improving Your Relationship By Practicing Teamwork

• Being clear about your own hopes and dreams for the relationship--even if it's different from your partner's hopes and dreams

• Emotionally validating each other's feelings--even if you disagree with your partner's perspective (see my article: How to Use Emotional Validation in Your Relationship)

• Establishing Common Goals (see my article: 10 Relationshp Goals That Can Make Your Relationship Stronger)

• Developing Clear Expectations: Once you have established common goals for the relationship, you need to discuss how you will accomplish these goals and get clear about each other's expectations with regard to each of your roles and responsibilities to avoid confusion and resentment.

• Celebrating Your Successes: When you have successfully taken a step towards accomplishing your goals, recognize and celebrate this success together.

Improving Your Relationship By Practicing Teamwork

• Providing Emotional Support to Each Other: Practicing teamwork includes being each other's source of emotional support. You are each other's "rock" in good and challenging times (see my article: What Do You Need to Feel Closer to Your Partner?).

• Expressing Your Appreciation For Each Other: It's easy to take each other for granted especially if you have been together for a while. Take the time to express your appreciation to each other so you each feel valued and loved (see my article: The Importance of Expressing Gratitude To Your Partner).

• Making Time For Each Other: Scheduling quality time to spend together to have fun. This includes time for emotional and sexual intimacy (see my article: Try a Little Playfulness).

• Repairing Ruptures Between the Two of You Sooner Rather Than Later: When arguments or conflicts arise and you know you made a mistake or hurt your partner, be willing to apologize to repair the rupture between the two of you as quickly as possible. Certain ruptures might take a while to repair, but the sooner you address them, the more likely you will be to repair whatever hurt or angry feelings there might be without the growing resentment that often develops over time (see my articles: How to Deal With Resentment in Your Relationship and Stages of Forgiveness).

• Get Help in Couples Therapy: If you are unable to come together as a team, you could benefit from getting help in couples therapy to work on these issues. A skilled couples therapist can help you so you can have a more fulfilling relationship (see my article: What is Emotionally Focused Therapy For Couples?).

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT (for couples), Somatic Experiencing and Sex Therapist.

I have over 20 years of experience working with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Also See My Articles:

What Do Couples Talk About in Couples Therapy?

Common Misconceptions About Sex Therapy

What Are Common Issues Discussed in Sex Therapy?

 

Relationship Expectations: What is the "Good Enough" Relationship? No, It Doesn't Mean "Settling"

According to Dr. John Gottman, author and world-renowned relationship expert, you're more likely to have the kind of relationship you want if you have high expectations--as long as your expectations are realistic.

How Do Your Expectations Affect How You're Treated in a Relationship?

According to Dr. Gottman, people with high expectations are usually in relationships where they're treated well.

Relationship Expectations

Dr. Gottman's findings coincide with research by Dr. Ronald Baucom from the University of North Carolina.  

Dr. Baucom studied marital expectations for 10 years and found that people who have low expectations are usually treated poorly and people with higher expectations tend to be in relationships where they are treated well.

What is the "Good Enough" Relationship?

Before going on, let's define what Dr. Gottman means by a "good enough" relationship.

A "good enough" relationship doesn't mean settling for what you don't want.

It means being realistic.

In a "good enough" relationship you are treated with 

• Kindness
• Love
• Affection
• Loyalty
• Respect

What people often get wrong in terms of relationship expectations is that they expect their relationship to be conflict free and to meet all their needs.

While it's understandable that no one wants a relationship that has constant conflict and upheaval, it's normal for couples to argue sometimes.

On the other end of the spectrum, when couples handle problems by avoiding conflict altogether, this often leads to emotional and sexual estrangement. 

Avoidant couples might appear calm on the outside, but there's usually a lot of tension roiling under the surface. 

For couples who have avoided dealing with their problems for a long time, the tension between them is often palpable so they can no longer maintain a calm facade. Everyone around them can feel it.

One or both partners who are avoidant might engage in giving the other partner "the silent treatment" which is also known as stonewalling (see my article: How to Improve Communication in Your Relationship: Stop Stonewalling).

Avoidant couples also allow grievances to pile up which leads to even more estrangement.

According to Dr. Gottman, when conflict is handled in a productive way, it can lead to greater understanding in the relationship. 

In addition, how each partner makes and accepts gestures to repair after an argument is also important. 

When there's no gesture for repair or the gesture isn't accepted by the other partner, grievances can pile up and result in longstanding resentment which can create increasing emotional and sexual disconnection (see my article: How to Deal With Resentment in Your Relationship).

Longstanding resentment can also lead to the demise of the relationship.

Realistic vs Unrealistic Expectations

Dr. Gottman also recommends that couples have realistic expectations with regard to solvable and unsolvable problems.

Relationship Expectations

Couples with unrealistic expectations often expect their partner to fulfill all their needs, which becomes an unsolvable problem.

Unsolvable problems which are based on unrealistic expectations include:

• Expecting a partner to know what you need without telling them
• Expecting a relationship to heal your childhood emotional wounds/trauma
• Expecting a relationship to fulfill all your emotional, psychological and existential needs

In addition, if you have an expectation that your partner will be your "soulmate," you're more likely to be disappointed when your partner can't fulfill all your needs because this is an unrealistic expectation. 

This also places a heavy burden on your partner and the relationship (see my article:  Why Looking For a "Soulmate" Will Disappoint You).

How to Strengthen Your Relationship

Couples in "good enough" relationships with realistic expectations can focus on strengthening their relationship by:

• Respecting one another
• Supporting each other's hopes and dreams
• Trusting each other and being trustworthy/loyal

Relationship Expectations

• Managing conflict constructively
• Making and receiving gestures for repair after an argument
• Learning to compromise 

In addition, having healthy relationship goals, which are developed together with your partner, can strengthen your relationship (see my article: 10 Relationship Goals That Can Strengthen Your Relationship ).

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT, Somatic Experiencing and Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

How to Deal With Resentment in Your Relationship

Resentment can fester and grow until it destroys a relationship. 

Rather than allowing resentment to grow and harden, it's better to find ways to overcome resentment as problems come up.

Dealing With Resentment in Your Relationship

What is Resentment?

Resentment can include the following:

• Anger
• Disappointment
• Discontentment
• Frustration
• Feeling mistreated
• Indignation
• Irritation
• Disgust
• Holding onto a grudge/an inability to let go of anger

Dealing With Resentment in Your Relationship

• Difficulty accepting apologies
• A chip on one's shoulder
• Animosity
• Hostility
• Hatred
• Bitterness
• Antipathy
• Antagonism
• Ambivalence about the relationship
• Ruminating about feeling mistreated
• Avoiding topics that can lead to arguments and more resentment
• Experiencing tension in the relationship
• Feeling emotionally disconnected from a partner
• Reacting in a passive aggressive way rather than confronting problems directly
• Feeling invisible
• Feeling unlovable

What Are Common Triggers of Resentment in Relationships?

Some of the most common triggers of resentment include:

• Feeling unseen and unheard by a partner
• Feeling put down/criticized
• Having unrealistic expectations of a partner
• Dealing with a partner who insists on always being right
• Dealing with a partner who is frequently forgetful or late
• Feeling taken advantage of by a partner
• Feeling burnt-out by ongoing unresolved problems in the relationship

How Does Resentment Affect a Relationship?

Resentment can affect a relationship in many different ways depending upon who feels the resentment and how long the resentment has been going on, including:

• Harboring anger and bitterness towards a partner that leads to expressing pent up anger unexpectedly and harshly
• Feeling less empathy for your partner
• Withdrawing emotionally from your partner
• Withdrawing sexually from your partner

Dealing with Resentment in Your Relationship

• Feeling disgust and/or disappointment for your partner
• Complaining a lot about your partner to others
• Feeling anxious about the relationship
• Feeling physical tension and stress-related health problems as a result of the relationship
• Feeling like you want to get away from your partner
• Feeling like your opinions don't matter to your partner
• Feeling ignored
• Feeling confusion and/or ambivalence about the relationship
• "Walking on eggshells" with your partner
• Wanting to end the relationship

How Can You and Your Partner Prevent Resentment From Building Up?

It's a lot easier to address issues as they come up instead of allowing resentment to grow and harden:

• Address problems as soon as they arise 
• Learn to communicate and express your feelings in a healthy way
• Keep your expectations realistic. Don't expect your partner to meet every single expectation that you have. Instead, focus on what's most important to you.

Tips on How to Overcome Existing Resentment

If you and your partner have avoided dealing with the resentment in your relationship, you're going to find it challenging. 

Here are some tips that can help:

• Acknowledge the Resentment: If you want your relationship to improve, you both need to be able to acknowledge your own and your partner's resentment--even if you both spent years avoiding it.

• Work on One Issue at a Time: Rather than "kitchen sinking" each other with a whole litany of complaints, focus on one issue at a time. Listen to your partner instead of getting defensive or responding by barraging your partner with your complaints.

• Be Aware of Your Part in the Resentment: You might be aware of your resentment towards your partner, but are you aware of the role you might be playing?

• Remember Your Partner's Good Qualities: In order to put your feelings into perspective and to help you reduce resentment, try to remember your partner's good qualities.

• Learn to Compromise: If you and your partner can find a compromise that you each can live with, this can go a long way to reducing resentment. By talking over the problems in your relationship, you and your partner might be able to come up with reasonable compromises so you can each feel heard and taken care of in the relationship.

Get Help in Couples Therapy

If you and your partner have been unable to work out your problems on your own, you could benefit from seeking help in couples therapy.

Getting Help in Couples Therapy

A skilled couples therapist can help you to identify the areas where you're stuck and help you to make decisions about your relationship--including whether you want to remain together or you want to end the relationship in an amicable way.

Rather than struggling on your own, seek help from a licensed mental health professional who works with couples.

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT, Somatic Experiencing and Sex Therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or Josephine Ferraro, LCSW - NYC Psychotherapist.