Another thing. It’s important to be skilled at repair attempts. Couples that embrace the rules for fighting fair in marriage, and make repair attempts with sincere skill can actually increase their intimacy.
Here are 13 Rules for Fighting Fair in Marriage
Don’t Fight in Front of Your Kids. Emotional regulation is the bedrock of fair fighting in marriage, and the most important guideline. But the most important rule is don’t fight in front of your kids. Fighting in front of your kids is a particularly toxic behavior which has been carefully researched for decades.
It’s some of the worst behaviors parents can engage in. New research has shown that even low levels of chronic conflict leave a lasting imprint, particularly on shy, introverted kids.
I’ve covered this before. It’s awful. It’s being reckless with your family’s future. Just don’t do it.
Describe Your Feelings…Don’t Become Them. One of the hallmarks of mental health is emotional regulation. It’s the essential guideline for effectively managing marital conflict. If you want to have a difficult conversation with your spouse, saying “I feel…” is a good way to start.
I feel ignored, furious, disappointed, sad, frustrated…etc. Let there be a part of you that watches. I call it having an “observing self.” Avoid attacking your partner’s character.
Whenever you start out with “you always…you never…why did you…how could you…” You are making your partner synonymous with the problem. Consequently, you forfeit the ability to recruit them to help with a solution.
Don’t Fight in Public. Fighting should be a private process. When you do it in public you make others uncomfortable, and you offer yourselves up as fodder for gossip.
When is the last time you resolved a fight in public? The very context is inhospitable to the process. Have a “bookmarking process” to pack the toxic topic away for the moment until you get home.
It’s Love…Not War. Respect and courtesy are essential rules for fighting fair in marriage. Stop hurting the one you love. Don’t use your words as weapons.
Intimacy means you know their weaknesses and enduring vulnerabilities. Don’t inflict pain to make your point. And if your partner is not being their best self, use another 4 letter word instead…ouch!
I know. You’re upset. You’ve been waiting all day for him to come home. But don’t ambush him with a harsh start-up the second he walks in the door. Give him 15 minutes or so to settle in.
Tell him you have some feelings and use a softened start-up. Softened start-ups are highly predictive of successful interactions. Remember, the way a conversation begins is the way it most typically ends.
No Proxy Problems, Please. Gottman’s research tells us that most couples have fights about nothing. The issue du jour is irrelevant. It’s a surrogate for something else. These proxy fights will get you nowhere. Fighting is way too important to engage in to resort to proxy fights. Fight about what directly matters to you. Clarity is a virtue in fighting. Be specific and be real.
Set a Time Limit on Your Fight. Please remember that your nervous system can only take so much. Try to agree to 20 minute limit for difficult conversations. One of the most important rules for fighting in marriage is setting a time limit on conflict-rich discussions.
Start out by saying something like this. “I want to kick this issue around with you for 20 minutes. I imagine that we see it differently, and I’m pretty sure that we’re not going to resolve it in just one conversation. And I really want to hear whay you have to say about this. When 20 minutes is up, I want us to give each other a hug, and I’d like us to move on to something else. We can think about what we heard each other say, and maybe we can revisit the issue in a few days. Would that be OK with you?”
End difficult conversations with dignity and grace. “You’ve given me a lot to think about. Let’s discuss it further in a few days.” Also, don’t forget that a Generative Conversation is a great way to safely and deeply explore both of your thoughts and feelings on highly conflictual topics.
Fighting is an Intimate Process. Leave friends and Family Out of It. One of the essential rules for fighting fair in marriage is establishing and maintaining firm boundaries. Your relationship with your spouse is sacred.
Nobody deserves to know your personal business. Keep firm boundaries around your personal issues. Research clearly tells us that poor relationship boundaries will a negative impact on the quality of your marriage.
Had a Wing Dang Doozy of a Fight? Do a Fight Autopsy. If all you’ve done after the fight is calm down, you’ve learned nothing, and you might repeat the same fight again. A few days after the fight, conduct a fight autopsy.
A fight autopsy is a calm unpacking of what you felt, what you thought, and what you did, paying particular attention to the triggers that set you off. There are several different kinds of fight autopsies, but they all have the same purpose.
You want to learn more about yourself and more about your partner so you can handle yourselves better next time.
Take a Break when on the Brink of Escalation. And Make Repair Attempts Along the Way Too. The thing that makes fighting isn’t the conflict. Conflict is inevitable. It’s the escalation that is the enemy. If you can take a break when flooding is a concern, the other 12 rules for fighting fair in marriage will be a lot easier to follow.
Couples who attend one of our Couples Therapy Intensives leave with a customized, battle-tested repair attempt checklist. Escalation must always be seen as a mutual enemy.
If your repair attempts are executed too late, you may need to take a break to calm down your nervous systems.
Get out of eyesight and earshot of each other. Breath deeply. Tense and relax your muscles. Read something. Gottman’s research clearly shows that reading helps prevent toxic rumination.
You want to calm your nervous systems down. After 20 minutes or so reconnect with each other and see if you want to make another attempt at a more courteous interaction.
But remember that time limits on conflictual discussions are another important way to help regulate your nervous system.
Remember the Art of the Mulligan. Remember when we were kids on the playground? “Take that back!” we would say. We somehow forgot that as adults. The Mulligan is a do-over. It’s a great conflict de-escalator. “Hey, I’m feeling kinda defensive… can you put that another way?” Or even better, if you notice that your partner is upset, you can do a Self-Mulligan. A Self-Mulligan might sound like this; “Hey, I can tell that didn’t land so well. I love you and I’m on your side, can I try that again in a softer way?
No Kitchen Sinking or Kitchen Thinking. Kitchen Sinking is a combative strategy where you throw all the complaints you have about your partner in breathless run-on sentences, hoping to overwhelm them by sheer force of your moral authority.
Keep the Past out of the Present. Kitchen Sinking is inherently contemptuous, and it never works…but that doesn’t stop us from trying. When you are having conflictual conversations, stick to one topic at a time. Research tells us that kitchen sinking and kitchen thinking are a reliable pathway to flooding and escalation. Patience is an important idea in conflictual discussions.