Doing Something You Know Hurts Other

Verywell / Catherine Song

In the "Ask a Therapist" series, I'll be answering your questions about all things mental wellness and psychology. Whether you are struggling with a mental wellness condition, coping with anxiety about a life state of affairs, or merely looking for a therapist's insight, submit a question. Look out for my answers to your questions every other Friday in the Healthy Heed newsletter.

Our Reader Asks

When my wife asks me to do something I don't want to practise or when she gives me effective criticism, I plow things around on her. I say things I don't mean. I always apologize later on but I know I hurt her feelings and I know I'k damaging our relationship. How practise I end doing this to her?

—Craig, 32

Amy'due south Answer

It's a healthy sign that you lot're realizing the words you use are powerful. And right now, y'all're using them as a weapon and yous can encounter the damage that is being washed to your relationship. Fortunately, there are some steps yous can take to change your beliefs and ameliorate the human relationship moving forward.

Have Buying for Your Behavior

During a time when everyone is at-home, sit down downwardly with your wife and hold a conversation. Explain that you see the error of your ways. And you want to work on creating positive change.

Don't point whatever fingers at your wife. And don't enquire her to communicate differently with you. Focus on changing your behavior, non hers.

Offering an caption, just not an alibi. For example, you might say, "When my feelings are hurt, I lash out," as opposed to, "Your tone of vocalism makes me feel similar a bad person." Take responsibility for your emotions and your actions.

Catch Yourself Before You lot Go Too Aroused

When your wife brings up an issue, it'southward important to learn to take hold of yourself before responding in an unhelpful manner.

You might need to take a deep breath and count to 10, or you may need to notice how your torso responds. Your heart might start to beat fast, or your face up may experience hot.

When your body triggers a stress response, it'southward your sign that you shouldn't say anything—at least not correct at present—and that you should take a interruption from the chat.

Develop a Plan Together

Work with your wife on developing a plan that will back up your efforts to remain at-home. The programme might involve taking a break or walking abroad for a few minutes when you feel frustrated.

Explicate that you don't want to abandon the issue she'southward addressing, simply you need to take action to stay calm, so y'all don't stop upwards proverb things you afterwards regret.

If she doesn't know the plan from the beginning, she may feel as though y'all're avoiding the situation or that you're dismissing what she has to say.

When she understands that you lot're just taking a temporary interruption and you'll return to address the trouble when y'all experience calmer, she'll trust that it'south OK to let you lot walk away without needing to follow.

Work On Yourself

A petty self-reflection might become a long manner toward helping you better empathize what happens when your wife brings upwards an outcome.

Uncovering the reason that you lot go defensive can help. Y'all'll likely discover that you're making some incorrect assumptions.

When she asks you to assistance out more than around the house, do you immediately interpret that to mean you lot're not a good husband? Or when she asks y'all for help, practise you lot feel like she'south asking you for too much?

Spend a piffling fourth dimension asking yourself, "What does this mean?" when you are tempted to react negatively.

Press Play For Advice On Dealing With Emotions

Hosted by Editor-in-Master and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares a strategy to manage an uncomfortable feeling in nether one minute.

Follow Now: Apple Podcasts / Spotify / Google Podcasts / RSS

Practice Healthy Advice

Consider whether yous're ignoring problems as they arise. At that place'due south a good chance you don't bring up concerns with your wife when you have them. So when she brings up an effect, you automatically call up, "Oh aye, just hither'south all the stuff y'all did wrong, and I didn't bring it upward."

Ignoring problems isn't a badge of accolade. You won't get anywhere by pretending problems don't exist.

It's of import to piece of work on communicating your concerns when you have them, rather than blurting out a whole listing of issues the next time you're upset.

You might spend a few minutes distracting yourself with a household task, or yous might go to another room to absurd down. Don't try to hold a rational conversation when you're feeling really emotional.

Talk to your married woman almost what's working, what you want to improve upon, and the things that bother you. Just make sure you hold those conversations when you're both calm.

Become Help If Your Strategies Don't Work

Information technology takes time to create new habits. It will also take hard work to break free of your one-time patterns.

If you struggle to exercise it on your ain, reach out to a therapist. Talking to someone could assist y'all feel better, and information technology may also help you improve your relationship with your wife.

Cheers for your feedback!

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Source: https://www.verywellmind.com/ask-a-therapist-how-do-i-stop-myself-from-saying-hurtful-things-i-don-t-mean-5193707

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