After a fight with our partner, it’s nice when we can come back together and process the argument, take responsibility for our parts, comfort each other and move on. Often, however, that is not what happens.
Instead, couples fight, go their separate ways, and rile themselves up about how wrong their partner is. And when they finally do come back together they usually
- apologize without really understanding what happened, or
- don’t apologize or process the fight and just try to move on, all the while holding onto resentment.
When you and your partner fight without resolution and you don’t have the chance to comfort each other due to the anger and resentment keeping you apart, the best thing you can do for yourself is to self-soothe.
What is self-soothing?
Self-soothing consists of giving yourself care and comfort that calms you down and helps you regulate your emotions. It doesn’t help you or your relationship to go to your own corner and dwell on what a jerk your partner can be. It’s better to remind yourself that both you and your partner are good people and that everyone has conflict.
5 ways to self-soothe
1) Take responsibility for your part
Did you attack your partner? Did you get defensive? Did you name call? Think about the piece that you contributed to the argument. This will give you more of a sense of control. Don’t keep thinking about your partner’s piece or what he/she did wrong. Focus on yourself only.
2) Take care of yourself physically
Be sure to take slow, deep breaths. Often when we are upset, we breath very shallowly, almost holding our breath. This increases anxiety. Take even and slow breaths for several minutes.
3) Do what makes you feel a little bit better.
Fighting with loved ones is stressful. I realize that it’s not realistic to expect you to feel good while fighting with your partner. But there is always something you can do to feel a little better. This something is different for everyone. For some it’s listening to music, or even playing music like the guitar or piano. For others it’s going for a walk or jog. Some of my clients say that praying is comforting to them. Also, it’s been proven that petting an animal is soothing, so if you have a pet, cuddle up! Yoga or meditation may help you calm down.
Additionally, talking to a close friend or family member can be soothing. Just be sure to reach out to those who will be of comfort to you and not someone who will make you feel worse. Lastly, don’t resort to abusing drugs or alcohol, as that will most likely rile you up or numb you out, instead of actually soothing you.
4) When you come back with your partner, talk about your part and how you contributed to the conflict.
Without anger or criticism, your partner will likely be more responsive. Be willing to apologize for your piece and be forgiving of both your behaviors and your partner. Nobody is perfect.
5) Ask your partner for what you need.
Focus more on what you want from him/her and not what you don’t want. We all respond better to positives, “Please put your phone down and talk to me,” than negatives, “I hate when you text while we are out to dinner.”
Also, you can still use some of these self soothing techniques if you are recovering from a break up or even if you do not have a partner at all, but just need help managing your own emotions.