Your Couples Therapy is Here

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By Anita Chlipala, Divorced Girl Smiling Contributor, Licensed Marriage and Family Therapist specializing in dating and relationships

When couples come into our office for couples therapy, communication is one of the first things we address. The reason it’s so important is because the way a couple talks to each other can have a huge impact on their relationship–in both a good or a bad way. In other words, learning good communication skills can be an easy fix in some cases. It may not seem that way, but changing the way you talk to each other can make a huge difference in your relationship in a positive, wonderful way.

 

Here are 6 skills for more effective communication in your relationship:

 

1. Soften your start up.

How a conversation starts is inevitably how it’ll end. In fact, the first 3 minutes of a conversation are crucial. Be gentle and avoid criticizing or blaming. Strive to frame your complaints as requests if possible. For example, instead of, “You never touch me,” try “I loved it when you kissed me in the kitchen the other day. You’re a great kisser. Let’s do that more often.”

2. Listen to understand.

You’re two different people and so it’s impossible to agree on everything. A goal of a conversation can be to understand your partner’s perspective without agreeing. To do this, ask open ended questions and be genuinely curious about why your partner believes and feels the way that they do. A common complaint of our clients is that they don’t feel heard. Truly honor and respect your partner’s reality, even when it differs from your own.

 

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3. Accept influence.

Accepting influence means sharing power and decision making. You take your partner’s feelings and viewpoints into consideration and this also means that you don’t just do what you want. You won’t just go out and buy a new car because you think, “I can do whatever I want. It’s MY money.” Instead you ask your partner their thoughts about such a purchase and you weigh their perspective into your decision. You do this in little and big ways, whether you’re discussing relocating, taking on a promotion, or not accepting an invitation until you’ve discussed it with your partner. Accepting influence conveys honor and respect for your partner.

 

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4. Become pros at de-escalation.

Sometimes a communication problem is really an emotional management problem. Learn to sooth yourself and each other, especially during a conflict discussion. You can practice deep breathing exercises, counting to 10 before responding (one of our clients says, “Can I have a pause?”), or taking a time out with a distraction. Experiment with what brings your heart rate down and makes you feel calm to prevent feeling overwhelmed.

5. Make and accept repairs.

A repair attempt is any statement or action that prevents negativity from escalating out of control. Whether it’s silly or serious, the action lets your partner know that you want to deescalate the tension during a conflict discussion. They’re important because they decrease stress levels and help prevent feeling flooded. Some repairs include sticking out your tongue, asking for a kiss, saying “Can you rephrase that more gently?” or “Give me a moment.” Use them often and recognize when your partner is making a repair. They have to be accepted to work.

 

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6. Compromise.

The above 5 steps set the stage for effective compromise. You can’t reach a compromise without understanding each other’s perspective. Try to see the reasonable part of your partner’s request and where you can be flexible. Compromise won’t always feel perfect, but it’s a necessary part for a win-win feeling in your relationship.

In closing, these behaviors might take a lot of effort and intention. Changing a pattern won’t happen overnight, and the goal is not to avoid conflict altogether. But making small changes daily will help you and your partner communicate more effectively.

 

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Anita Chlipala is the author of First Comes Us: The Busy Couple’s Guide to Lasting Love. As a dating & relationship expert, she founded Relationship Reality 312 to teach singles and couples how to find and keep love. The one thing she might love more than love is her Chicago sports teams. To learn more, visit: relationshipreality312.com. This article was originally published on Anita’s blog.

 

Like this article? Check out “The Importance of Asking For What You Want In A Relationship”

 

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