Communication Strategies
- Use “I” statements instead of accusations
- Listen actively without preparing your rebuttal
- Choose your battles – focus on major issues only
- Take breaks during heated discussions
Self-Management
- Set clear boundaries and enforce them consistently
- Control your reactions, not your spouse’s behaviour
- Practise emotional regulation (deep breathing, timeouts)
- Focus on your own growth and interests
Relationship Building
- Find common ground and shared activities
- Express appreciation for positive behaviours
- Schedule quality time together regularly
- Look for underlying needs behind difficult behaviour
When to Seek Help
- Couples therapy for communication breakdowns
- Individual therapy for coping strategies
- Immediate help for abuse, threats, or safety concerns
Self-Care Essentials
- Maintain friendships and support networks
- Pursue personal hobbies and interests
- Take care of physical and mental health
