How to Help Your Spouse With Post-Pandemic Anxiety
Let me state the obvious and say it’s been a rough year or so. With the outbreak of the COVID-19 pandemic, reality has come the closest it’s ever been to a sci-fi novel. And it’s literally messed with our heads. Society as a whole experienced a significant uptick in relationship and mental health issues.
And let me just speak for us all when I say thank goodness we seem to be on the downswing of it all. (Of course, we’re not entirely over the hill — many are still dealing with health concerns.)
Despite this downswing, fear and anxiety are still lingering in the air. Many are experiencing what scientists call “post-pandemic anxiety syndrome.” It’s a condition marked by continual worry about re-entering life in the post-pandemic era.
Signs1 of this syndrome tend to mimic other mental health issues like anxiety and post-traumatic stress syndrome. They include:
- Increased stress
- Excessive worry
- Difficulty returning to a full engagement with society
- Avoiding work or social interactions
- Constantly checking symptoms despite not being in a high-risk scenario
- Perceived threats that aren’t necessarily there
Some of these symptoms are pretty normal after a global pandemic. Most of us experienced at least one of these at some time or another. But for those who cope in a healthy way, these signs should gradually taper off.
However, symptoms that persist or get worse might indicate a bigger problem.
So how do you help your spouse with post-pandemic anxiety?
There are two important things you can do right now.
1. Exercise a great deal of empathy and understanding.
You may not have the same anxiety your spouse does. You may even wonder what all the fuss is about. But it will help if you understand that’s not their reality.
Consider this: We now know that our brain can train itself to think toward a certain way over time.2
We’ve had over a year for our brains to adjust to new and sudden precautions, rules of social distancing, and risk management during extreme uncertainty. That’s stressful.
And now, we’re experiencing an almost equally instantaneous shift back to pre-pandemic life. For many, that’s stress multiplied.
Knowing this, put yourself in your partner’s shoes. Let him or her know you’re there, walking with them through this. Allow them to vent and share feelings, no matter how irrational it sounds to you.
Anxiety isn’t something that can just be quickly “fixed.” It’s a process that takes time. So you’ll have to be patient.
2. Encourage your spouse to seek out a professional counselor that works well with them.
A counselor can provide useful coping tools and help your spouse monitor their progress. It may even be a good idea to attend counseling together because anxiety affects your marriage3,4. You may also need to learn new skills to support your spouse. Couples therapy is very effective for treating a variety of mental health issues, including anxiety5.
Your number one goal in marriage is to show unconditional love and support for your spouse, for better or worse. And that takes a great deal of understanding. You may not know the particular skills they need to cope and overcome the anxiety, and that’s okay. (That’s one reason a professional counselor is so important.) But the greatest presence they have is you. Let them know you’re on their side and you’re not going anywhere. Post-pandemic anxiety is real, and it’s scary for those going through it, but it’s no match for the support and understanding you can give your spouse.
Sources:
1Nikčević, A. V., & Spada, M. M. (2020). The COVID-19 anxiety syndrome scale: Development and psychometric properties. Psychiatry Research, 292, 113322. https://doi.org/10.1016/j.psychres.2020.113322
2Hunter, R. G., & McEwen, B. S. (2013). Stress and anxiety across the lifespan: structural plasticity and epigenetic regulation. Epigenomics, 5(2), 177–194. https://doi.org/10.2217/epi.13.8
3Zaider, T. I., Heimberg, R. G., & Iida, M. (2010). Anxiety disorders and intimate relationships: a study of daily processes in couples. Journal of abnormal psychology, 119(1), 163–173. https://doi.org/10.1037/a0018473
4Darcy, K., Davila, J., & Beck, J. G. (2005). Is Social Anxiety Associated With Both Interpersonal Avoidance and Interpersonal Dependence? Cognitive Therapy and Research, 29(2), 171–186. https://doi.org/10.1007/s10608-005-3163-4
5Lebow, J. L., Chambers, A. L., Christensen, A., & Johnson, S. M. (2012). Research on the Treatment of Couple Distress. Journal of Marital and Family Therapy, 38(1), 145-68. doi:http://dx.doi.org.proxy.lib.utc.edu/10.1111/j.1752-0606.2011.00249.x
Newlywed Expectations Not Being Met in Marriage
Dear Newlywed,
How was the wedding?
Did you enjoy the reception?
Were all of your friends and family there to watch you join your life with your true love?
Did you get to go on the honeymoon of your dreams?
Or maybe you are planning it after all of the restrictions are lifted?
Now that the big day is over, real life has set in.
Truthfully, you may find that your newlywed expectations are not being met in your new marriage. It’s just… not what you expected.
Before getting married, everything seemed to be easy. Smooth. Communication was effortless. You seemed to know what each other was thinking without saying anything. But now, you seem to argue over trivial things like no gas in the car or using the last of the coffee beans. Misunderstandings and miscommunication flourish. In your mind, the person you married doesn’t do anything right, from loading the dishwasher, folding the towels, or remembering to set the alarm at night.
I’m gonna share with you like my mother shared with me 27 years ago: Welcome to Married Life.
I don’t mean to be condescending, and neither did she. But, I want you to know that most couples go through a transition, even if you dated for years or lived together before the wedding. Before marriage, we all put our best foot forward, trying to win over/impress/woo our significant other. At the same time, you may have gazed at your true love through rose-colored glasses, not seeing the “real” them. In reality, being your best self and seeing your spouse the same way helps you have a successful marriage.
When I was newly married, I also experienced some disappointment. So I want to share some of the things that helped me get clear about what I wanted from my marriage.
I was focused on the wedding, not the marriage.
As I was preparing for my wedding, my mother said I lost my mind about a month out. My focus was on making that day the best day ever. I wasn’t thinking about what would happen after. Actually, I didn’t even think about the wedding in terms of it being OURS. It was MY dream day.
Then I realized that I was making the marriage about me. Just like I did with the wedding. Our marriage is for both of us. So I needed to include my partner in my thought process.
Once I included my spouse in my thought process, I was able to fix my focus.
Part of my process included recognizing the differences that we had. Realistically, we don’t think, act or react the same way to situations. You may have realized the same thing in your relationship. It’s vital to give your spouse space to be authentically themselves. Your marriage will benefit when you both bring your best to the table.
Communication is essential.
Whether you’ve had a conversation about expectations before the wedding or not, it’s not too late. However, it might be time to reexamine and reevaluate your expectations if you did have that conversation. Expectations are good things to have, but they’ve gotta be realistic, and you’ve got to share them with your partner. You can’t just assume that they have the exact same expectations as you. Marriage is a partnership of two different people headed in the same direction.
I had to admit that I wasn’t always my authentic self at the beginning of our relationship.
Did that happen to you, too? Maybe you ordered a salad on a dinner date rather than the bacon cheeseburger you wanted. Perhaps you participated in activities because they mattered to your significant other, not because you enjoyed the activities. It’s time now to accept that you’ll both change and grow throughout your relationship. Being able to flow with those changes will strengthen your marriage.
I want to encourage you to take the time to recalibrate your relationship as a newlywed. Listen to your spouse’s perspective so you can create realistic, attainable expectations together. Share with your spouse honestly and lovingly that you only want the best for them and your future. Try your best to shift your expectations to reality rather than shift reality to what you personally expect.
Other helpful blogs:
What to Do When Your Spouse Doesn’t Meet Your Expectations
The Difference Between Realistic and Unrealistic Expectations in Marriage
To the Husband Who Hurt His Wife
To the husband who hurt his wife:
Marriage is tough, and we all make mistakes. I’ve made some big ones in my marriage. I don’t know what mistake you made or what you did to hurt your wife, but I do know this: You have a chance to save your marriage. Choosing to do so is a huge first step.
I’ve been where you are. By our second year of marriage, I screwed up majorly and hurt the one person who matters more to me than anyone else. But, as I write this, we are celebrating our 17th anniversary. So I offer you hope IF you’re willing to invest the time and energy.
I’d like to tell you there’s a quick fix or three steps to healing a broken marriage, but there’s not. If you are committed to repairing the relationship, and your wife is open to it, all you can do is take it day by day.
Let’s start here. You have to own what you did.
Don’t pass the blame off on anyone else. You made a decision; you did something wrong. Own that. As I said, I made some big mistakes, and I own them. My wife isn’t at fault for my past decisions. I carry the burden of my mistakes, and it can be a heavy burden. But when she sees that you own your mistakes, she may be more willing to forgive you.
Show your wife that you desire to mend the relationship.
This takes effort. She needs to see that you want to make things right. Gifts and flowers won’t heal these wounds. Depending on the gravity of the mistake, there may be a massive break in trust. You have to rebuild it. You have to walk with her hand in hand. She may need space to process. You may need to seek out counseling. Ask her what she needs, not what you can do to make up for your mistake. What is required to heal both of you may take you out of your comfort zone, too. The best step for us was a fresh start. So five and a half years into our marriage, we relocated 1,000 miles from our hometown. The next five years were about reconnecting with each other and reestablishing who we were as a family. During this time, we decided to use our struggles to help other young couples. It may take years to repair the damage that’s been done, but it’s worth the wait. Your relationship can still move forward.
Wounds take time to heal.
Emotional wounds take significantly more time than physical wounds. The deeper the wound, the longer it takes to heal. Stay by her side. She isn’t the only one who needs healing either. The fact that you hurt her enough that you are questioning the security of your marriage means you need time to heal as well. Warning: Guilt is dangerous. Don’t let it consume you. Seek individual help if you’re feeling overwhelmed.
And then there’s pride. For us men, it can be challenging to set our pride aside. If you’re honest, pride may have gotten you where you are. You have to humble yourself enough to own what you did. A healthy marriage takes sacrifice and putting each other’s needs first.
Your relationship can survive!
If you’re both willing to work together, you can move beyond this hurt. And you know what? Your relationship will come out stronger. I am still processing and healing from my mistakes. I don’t know that I will ever fully heal. But I do know that my wife has forgiven me. I know I am harder on myself than she is. We are healthier today than we’ve ever been. Our marriage is stronger, and we see our past issues as a way to help other marriages.
You’ve got this. Take it one day at a time. No matter how hard it seems, don’t give up. I’m rooting for you, and I’m here for you!
Other helpful resources:
How to Rebuild Trust in Marriage
7 Ways to Increase Trust in Marriage
My Spouse is Jealous of Me and It’s Ruining My Marriage
You may look at your life and say: Money’s decent. Job is stable — good social life. I get along with lots of people. I’m winning. But somehow, you still feel like you’re losing. Why? Because if your spouse is jealous of you, it can feel like it’s ruining your marriage. That’s a tough place to be.
Jealousy is a strong emotion that can cause serious control issues. Let’s be frank: jealousy can lead to abusive, violent, or destructive behavior. If it’s at that point, calling the National Domestic Violence Hotline may be your next step. The root causes of jealousy may be deep or go back several years. Seeking professional help sooner rather than later may be the best answer. If your spouse is open to it, finding a counselor who will fight FOR your marriage could be a game-changer.
In the meantime, how can you deal with jealousy in your marriage?
Jealousy is often rooted in insecurity, with fear as a close relative. It may be sparked by a relationship you have, career accomplishments, community recognition, or simply because you’re happy. None of this is necessarily wrong.
What Can You Do?
Self-Reflect
Are you giving your spouse a reason to be jealous? I’m assuming you are not. But it’s an excellent place to start.
Ask yourself if you are…
Spending too much time with someone else?
Sharing parts of yourself with someone that should be reserved for your spouse?
Getting a disproportionate amount of your fulfillment from your work or community involvement?
Often prioritizing being there for others and leaving your spouse on their own when they have problems?
Your spouse can become jealous when something else has the place in your life that they believe they should fill.
Ask questions to understand the jealousy.
There may not be a single thing you need to change. However, you can talk to your spouse to understand their insecurities or fears. Make sure you’re setting aside uninterrupted time so they know they’re a priority.
Without bringing up the jealousy first, you might ask, “What is your biggest fear?”
Or you can more directly relate it to the relationship: “Is there anything in this relationship that scares or concerns you?”
If you believe your spouse is jealous because of your accomplishments or success, try, “When something good happens to me, how does it make you feel? Is there something in my life that you believe has a place in my heart that you should have?”
Side Effect: Giving your spouse a safe space to be open and vulnerable is an antidote to jealousy. Demonstrating your care and concern may increase security, thereby decreasing jealousy. (Read about How to Be An Emotionally Safe Spouse here.)
Communicate your frustrations.
You love your spouse. But the jealousy makes it difficult. Get your thoughts together. Lovingly, tell your spouse what it makes you think and feel when their jealousy shows itself.
Set healthy boundaries.
There’s a difference between healthy boundaries and being controlling. Boundaries aren’t set to feed jealousy or insecurity. If your spouse wants to know your every move, you may feel like they are controlling you. Communicating daily about plans for the day and telling each other about changes may be a healthy boundary. The goal is for you to be able to be yourself without any surprises. This happens through honest, considerate communication and respecting boundaries.
Talk with a trusted married couple.
Find a couple you both respect and discuss your struggles with them. Since jealousy is something many couples have experienced, the wisdom of another couple may give you insights that can change the course of your marriage for good.
What You Can’t Do
You can’t change your spouse; don’t try.
You can assure them. You can listen, talk, and be understanding. And hopefully, your mate can see the jealousy. You can’t force them to be different.
You can’t always prevent jealousy, but you don’t have to feed it.
Being who you are may cause jealousy. Achieving success, being liked by others, or having meaningful relationships with others may just be who you are, but changing who you are isn’t the answer.
You can’t ignore it; otherwise, the jealousy may escalate.
It may take trying several different approaches to break down the jealousy in your marriage. The person you know and love is hiding somewhere behind that jealousy. Fighting through jealousy together is a good thing for your marriage, and the rewards from moving forward can last a lifetime.
Other helpful resources:
How To Improve Bad Communication In Marriage
How to Stop Being So Jealous of Your Spouse
10 Ways To Know If Your Marriage Is Toxic (And What To Do About It)
How to Deal with Manipulation in Your Marriage
You want a marriage where you both work together and are free to be yourselves. However, if your freedom to think and make decisions that reflect your ideas and desires is a little, well, stifled, you may be feeling manipulated. Nobody wants to feel that way. If that’s the case, you’re probably wondering how to deal with manipulation in your marriage. Let me tell you: it may be challenging, and it may take some time, but you’ve got to deal with it. Especially if you want your relationship to thrive.
Being manipulated can really mess with a person. It affects your mental health, self-esteem, and confidence. Manipulation in your marriage can be subtle or direct, relatively mild or emotionally abusive. Regardless, it’s not a good thing. Here’s why: It attempts to control your spouse in an underhanded and unhealthy way.
Subtle and mild manipulation probably happens more than you realize in marriage (which doesn’t make it right).
Take, for instance, the line of questioning from one spouse to another, “Do you have anything to do Friday night?” And when the response is “No,” the spouse says, “Good, we can have your in-laws over to the house for dinner and a game night.”
Though this situation probably isn’t to the level of calling a counselor, it’s manipulative. It takes the spouse’s choice away regarding how they’ll spend their evening. You or your spouse may not even notice the manipulation. But when one spouse makes the other feel like their desires or thoughts don’t matter, and the spouse uses that to get what they want, that’s manipulation. And it’s painful.
Manipulation can also be more direct.
Let’s use the same situation, but this time, one spouse says, “If you love me, you’ll invite your in-laws over for game night this weekend.” Nothing subtle there. Just a direct guilt trip if you don’t respond “correctly.” Not fun.
When you feel manipulated, you may feel:
- Guilt, though you’ve done nothing wrong.
- Gaslighted, or made to feel like you’re crazy.
- Isolated, if your spouse punishes you with the silent treatment.
- Powerless, because your choice seems to be taken away.
- Inferior, if your thoughts, opinions, and wants are dismissed or ignored in favor of the manipulator’s.
- Blamed, as though any negative results are your fault.
How can you respond?
Well, you’re in a tough spot, for sure. Here are some things that might help.
- Self-reflect and know what your own desires and thoughts are. Try taking a step back from the conversation before committing to anything.
- Be specific. The point is to understand what each person wants without the added expectation that you must oblige. Ask specific questions to separate their wants from what they’re doing to control you.
- Call it out. Your spouse should know it’s not ok to use underhanded or overt tactics to get their way. Explain the manipulation and how it makes you feel.
- Set boundaries. Not blindly allowing yourself to be manipulated is key. Boundaries can help you make sure that you both respect different ideas without taking them personally just because they are not the same. Create boundaries to help each person hear and understand the other’s thoughts, feelings, and wants. You should agree that you won’t judge each other.
I know this all sounds easier said than done, and it is. Here’s why: Your spouse may be used to getting their way by manipulating, whether they know it or not. If they don’t get what they want, they may react negatively. Fear is a powerful thing. And the fear of not getting what we want may cause us to be even more manipulative, deceitful, or even forceful.
If your spouse is being mildly manipulative, it might be good to start the conversation with, “What’s the worst thing that can happen if you don’t get your way right now?”
For many situations, though, involving a counselor is gonna be your best bet. A manipulator who suddenly isn’t getting their way may react violently. They may become emotionally or physically abusive, or destructive. It can take some time and therapy to get to a place where they accept not getting their way. (If you’re the victim of abusive behavior, don’t hesitate to call the National Domestic Violence Hotline at 1-800-799-7233 or visit thehotline.org.)
Knowing yourself and finding security in who you are can help you fight the tendency to be manipulated in your marriage. It will also help you find healthy ways to move toward that mutually respectful relationship you want. In a healthy relationship, manipulation isn’t a weapon, and differing opinions are welcome.
Other helpful resources:
My Spouse Is Putting Me Down. (How Do I Get Them to Stop?)
How to Find a Counselor Who Will Fight for Your Marriage
What to Do When You Don’t Feel Emotionally Safe in Your Marriage
What To Do When Your Marriage Lacks Emotional Safety
Married, yet hiding from your spouse. Such is life when you don’t feel emotional safety in your marriage. There are parts of you, your personality, dreams, feelings, or thoughts, locked inside, unavailable to your spouse. Exposing them puts you at risk for rejection, criticism, or neglect. You don’t wanna live like this anymore. You want the freedom to be your whole self – vulnerable, imperfect, flawed, and all.
So what do you do?
Emotional Safety in Marriage: Take A Look At Yourself
When it comes to emotional safety, there are two people to look at: you and your spouse. Let’s start with the easy person to look at first – you. (I know, it’s easier to look at your spouse, but you know you. You’ve been with you all your life.)
Sometimes we have our own personal barriers to being emotionally safe with others, even in marriage.
- Traumatic event(s) in our past
- Personal insecurities
- The false belief that you and your spouse should always agree
- Personal control issues
- Past relationship experiences
Without understanding how your past experiences and current mindset may affect your ability to be totally open with someone, these barriers can hold you captive. They can cause you to go into “self-protective mode” anytime you feel challenged or feel vulnerable.
- Ask yourself what you may be fearful of.
- Talk to a friend or possibly a professional counselor.
- Ask your spouse for help.
- Be honest with yourself and forgive yourself.
- Speak the truth about you to yourself. Your past doesn’t have to determine your future or define you.
Processing what holds you back from feeling emotional safety can strip the past and any insecurities or control issues of their power to sabotage your relationship.
Emotional Safety In Marriage: Take A Look At Your Spouse
Now let’s look at the second person in this equation – your spouse. When they make you feel a lack of emotional safety for you, what do you do?
1. Name what makes you feel a lack of emotional safety.
Be aware of what you feel makes it unsafe. Do you feel talked down to, dismissed, inferior, etc.? It might be worth writing your feelings down before you talk.
2. Create an opportunity to talk.
Set aside a non-threatening time to discuss emotional safety with your spouse. Without attacking or accusing (because you want to be an emotionally safe person, too), ask…
- “What does emotional safety in our marriage mean to you?” Obviously, this may not be something your spouse has thought much about. Still, it’s a worthwhile conversation to have. A good follow up question is,
- “What causes you to feel emotionally unsafe?” After your spouse shares, share your answers to those questions and go from there.
3. Agree on what emotional safety is.
Work toward agreeing about what emotional safety is and why it’s a good thing. (Read 4 Things to Know About Emotional Safety to learn more.) Discuss questions like,
- “What makes you feel safest, most free to be yourself, and willing to be totally transparent or vulnerable?”
- “What makes you shut down and go into protection mode?
Listening to each other can help you both understand how to create a safe environment.
Affirm what you like about each other. Remind yourselves why you wanted to marry each other. Take turns sharing the strengths each brings to the marriage. Knowing that your spouse likes you for you increases emotional safety.
Model
You’ve probably heard the golden rule: “Do to others as you’d have them do to you.” It’s also true in marriage. Sometimes others are emotionally unsafe because they need to self-protect. Listen to your spouse. Foster an environment where they can be vulnerable and their full selves.
Revisit
This is not an issue you’ll address only once. (If so, consider yourself one of the lucky ones.) Come up with code words to communicate when your spouse is doing something to make you feel unsafe. Freely acknowledge if you’re struggling because of your own issues. (Full disclosure: I do this with my wife. Sometimes I can go into conflict-prevention, self-protection mode, where I don’t share my full thoughts and beliefs because I know my spouse will disagree. That’s a “me” issue, not a spouse issue. Acknowledging it helps me name it and work through it.)
Not every spouse will embrace talking about being emotionally safe. At times, contacting a marriage counselor is the best route. If and when you talk about it, be prepared for the rewards of working through marriage challenges; it will build trust, resiliency, and deep commitment. Who doesn’t want that for their marriage?
Other helpful resources:
How to Find a Counselor Who Will Fight for Your Marriage
The hero saves the princess. He rescues her from the evil stepmother, eternal sleep, or whatever danger she faces. With one kiss, they live happily ever after. That was the childhood goal, right? Happily ever after?
What the stories failed to tell us is that happily ever after doesn’t just happen. My wife and I are approaching 17 years of marriage. I’d be lying if I told you it’s all been rainbows and sunshine. Don’t get me wrong; married life is great. Our relationship is stronger today because of the hurdles we’ve overcome.
But a great marriage takes work. It’s two people committed to seeing the best in each other and working daily to make their relationship the best it can possibly be. It means seeking out resources to learn and grow. It means surrounding yourself with people who want to see your marriage succeed.
And sometimes, it means seeking help from a professional. A counselor who will fight for your marriage can do wonders for your relationship. Counseling isn’t just for marriages in distress, either.
But where do you start? How do you find a counselor who will be beneficial to your marriage?
If you’re considering counseling, ask yourself these questions:
- What’s the main thing I think we need help with? Look at what’s going on in your marriage. Identify areas where you could use some help to grow.
- What is your goal? Identify a goal for your marriage. Maybe you need to address some issues. Perhaps you are looking to enhance a specific area of your relationship.
- What do I hope happens as a result of going to counseling?
How to Find a Counselor Who Will Fight for Your Marriage
Michele Weiner-Davis, marriage therapist and director of The Divorce Busting Center, offers this advice for selecting a counselor:
First and foremost, ask friends and family for references.
Find out if people you know and trust have had positive experiences with counseling. Ask who they worked with.
Find a therapist with specific training and experience in marital therapy.
Marital therapy isn’t the same as individual therapy, and it requires different skills. Seek out someone who has the training to help you achieve your goals.
Ensure that the therapist desires to help you find solutions to your marital problems rather than helping you leave your marriage.
Some counselors may be more concerned about the individual as opposed to the relationship. Ask them when they see divorce as a reasonable alternative. The answer to that question can reveal a lot about their desire to see a relationship succeed.
Make sure you feel comfortable with your therapist.
They should not side with either you or your spouse. Instead, their role is to help you achieve a goal you both set for your relationship. You should both have the freedom to speak up if you feel uncomfortable in any way.
Ask what their relationship values are.
Knowing their values will help gauge their willingness to help your marriage succeed. Successful marriages don’t look the same for every couple. Make sure your therapist is open to helping you explore different avenues to a successful marriage.
Set goals together.
This process involves you, your spouse, and your therapist. The only way to gauge progress is to have set goals.
Most marital problems are solvable.
Find a therapist who wants to help you solve them. Everyone is capable of change. With set, agreed-upon goals, you can both work to achieve what you desire.
Trust your instincts.
You know when someone is helping or willing to help. If you question whether a therapist has your marriage’s best interests at heart, don’t stay with them.
Your marriage is your most important relationship. Invest the time, energy, and money to have the best relationship possible. No two marriages are the same, and someone else’s success isn’t your success. If you feel like counseling will help your relationship, find a counselor who will fight for your marriage to be the best it possibly can.
Other helpful blogs:
- Will Counseling Work For Me?
- Why Should I Consider Counseling?
- Maximize Your Marriage Video Series
- DOWNLOAD: 5 Things Every Happily Married Couple Does Every Day
***If you or someone you know is in an abusive relationship, contact the National Hotline for Domestic Abuse. At this link, you can access a private chat with someone who can help you 24/7. If you fear someone is monitoring your computer or device, call the hotline 24/7 at 1−800−799−7233. For a clear understanding of what defines an abusive relationship, click here.***
What To Do When Your Spouse Gives You The Silent Treatment
When your spouse gives you the silent treatment, it can be frustrating, painful, and confusing. It happens when one spouse refuses to communicate, ignores, withdraws from, or totally avoids their partner. It may not mean there’s absolute silence. You might still talk about daily tasks like who’s picking up the kids, who’s handling laundry, or dinner. The silent treatment shows that one person is unwilling to address an issue or connect in any meaningful way.
Ouch.
If you’re getting the silent treatment, what do you do?
Process On Your Own
What triggered the silent treatment? When did it start, and what were you discussing? Did something happen that may have been viewed negatively? You may not even know, but thinking about it can help you understand your partner’s perspective.
What’s the goal? Is my spouse trying to punish me, hoping I’ll feel the pain they feel? Are they withdrawing so they can process their own thoughts and emotions? Are they trying to protect themselves?
Processing can help you listen to and better understand yourself and your spouse, but try not to let it cause you to look down on your spouse.
Address it Carefully
Start with Compassion. Often, we use silence when we don’t have or can’t use healthy conflict resolution skills to deal with issues.
Is the silent treatment a healthy approach? No. Especially when it’s used to control or manipulate. It can be abusive. (More on this later.)
Provided this situation is not an abusive use of the silent treatment, remember, this is your spouse — and something sparked the treatment. This doesn’t mean you justify or excuse the behavior. It’s purely recognizing that something caused your spouse emotional pain. And different people respond to pain in different ways.
Speak directly to the issue. You might say something like, “I know you haven’t been talking to me lately. I’d like to discuss what started this. Can we talk?”
Never forget, your body language and tone of voice communicate 93% of your message to your spouse. Getting the words right isn’t as important as having a healthy attitude toward your spouse.
Be Willing to Listen and Understand. When your spouse is ready to talk, put your energy into understanding their thoughts and emotions first. Some people give the silent treatment because they feel unheard. Let your spouse know you want to understand their thoughts, feelings, and their desires.
Model Healthy Skills to Resolve issues. You can’t change your spouse, but you can control yourself. Demonstrating respect, openness, and transparency while working together to resolve conflict can paint a picture of the kind of communication many people crave.
Things to Think About While Talking
Don’t play the blame game. Focus on the ultimate goal: resolving the issue in a healthy way. Using lots of “I” statements and as few “You” statements as possible can keep you from blaming each other and getting distracted.
Own your contributions. Frame it this way in your head. “I understand that I hurt you when I did or said _______.” This focuses on the pain without justifying their response to the hurt. And when appropriate, apologize for the pain you triggered.
Be self-aware of your emotions. Your spouse may express a lot of pent-up emotions. They may flood you with more than you were expecting, but try to keep your emotions from controlling you. Be aware of your feelings as they share. At an appropriate time in the conversation, share. Remember, though, one of the reasons for the silent treatment could be they don’t feel heard.
What if the Silent Treatment Continues?
Know what you can and can’t control. You can’t control how your spouse responds to emotional hurt. But you can control how you respond. You can gently let them know you’re ready to talk when they are. And you can choose to acknowledge the issue without letting it control you.
Don’t badger or nag. You can’t force someone else to talk. Don’t try.
Seek help. If you need to talk to a trusted friend or seek a counselor for your own mental health, it’s worth the effort. If you don’t go together, going alone can be helpful.
When is the Silent Treatment Abuse?
Consistently using silence to control someone can be abuse. Healthline lists the following signs to look for:
- It’s a frequent occurrence and is lasting for longer periods.
- It’s coming from a place of punishment, not a need to cool off or regroup.
- It only ends when you apologize, plead, or give in to demands.
- You’ve changed your behavior to avoid getting the silent treatment.
I don’t recommend the silent treatment as a strategy for solving marriage problems. But a good starting point is to talk with your spouse about how you can resolve conflict in healthy ways. Your spouse may feel like you haven’t heard other attempts to solve problems, and understanding that may help you find better solutions together. It may be something as simple as asking for a timeout and agreeing to discuss later. Or it may take some effort for them to feel you’re an emotionally safe person to talk to. Whatever the case, learning to be compassionate without excusing the behavior may be the trick to eliminating the silent treatment in your relationship.
Other helpful blogs:
- 3 Ways to Be a Better Listener
- How to Communicate Better With Your Spouse
- How to Deal with a Spouse Who Can’t Handle Conflict
- 3 Skills for Managing Conflict in Marriage
***If you or someone you know is in an abusive relationship, contact the National Hotline for Domestic Abuse. At this link, you can access a private chat with someone who can help you 24/7. If you fear someone is monitoring your computer or device, call the hotline 24/7 at:1−800−799−7233. For a clear understanding of what defines an abusive relationship, click here.***
