Validate, Empathize and Acknowledge Your Partner’s Experience
It’s not uncommon to have a disagreement in your relationship. It’s to be expected. Any time two unique people with differing backgrounds, priorities, and emotional attachments come together to try and make a decision or work to improve their relationship they’re bound to clash every once in awhile. That being said, there are ways that you can disagree — even when emotions are running high — that keep communication lines open and maintain your relationship as a safe space for one another. There is no one-size-fits-all plan for solving relationship arguments or disagreements, but there is one step that you can take to help ease tensions and improve communication to reach an effective resolution to you and your partner’s problem.
Acknowledge, Validate and Empathize with your partner.
It simple yet many couples don’t do this. When you’re arguing with your partner or with anyone in general, you may feel defensive. You may feel angry or hurt. Maybe you feel that your feelings aren’t being heard. You are completely entitled to these feelings. You’re always entitled to your feelings and I encourage all of my clients to fully acknowledge and accept what they’re feeling — whether it’s positive or negative — before choosing to focus on the moment and what is best for that situation. However, while you are entitled to these unpleasant feelings that are a result of an argument, your partner is likely experiencing many of those same feelings. They, like you, are entitled to their feelings, as well.
When you’re trying to work through a problem as a unit, it can help to acknowledge and validate your partner. Acknowledge and validate their experience. You may not agree, and I’m not implying that in order to make up agreement is necessary — it often isn’t, and it’s unreasonable to force any parties to agree to something they inherently disagree with. Acknowledging and agreeing with your partner without validation and empathy will not make the problem go away.
An Exercise in Validation and Empathy
Validating and empathizing with them is sometimes as simple as saying, “I see and understand what you’re feeling, it makes sense to me and if I were in your shoes I might feel the same way.”
It may be saying, “I hear what you are saying, it makes sense to me and I imagine that if I were in your shoes I would feel hurt.”
This relates to a process I encourage — the mirroring exercise. The mirroring exercise works like this:
Sender: Speak slowly about a given topic, using short sentences.
Receiver: Repeats back to sender everything that is being said, word-for-word.
Maintain eye contact at all times.
Receiver: May hold up a hand to signal to the sender that they’re moving too fast.
When the sender is finished speaking…
Receiver validates and empathizes by saying: I hear what you are saying and it makes sense to me. If I were in your shoes I might feel the same way (list the emotions they’ve expressed to you). Did I get that correct? Did I miss anything?
During this exercise, partners aren’t permitted to ask each other questions about their feelings or distract from what their partner is sending. Partners will likely feel uncomfortable. That’s normal! The point of this is to practice daily, for about 20 minutes (10 minutes each) to regularly validate and empathize with your partner.
By acknowledging your partner’s experience — their emotions, thoughts, and reactions — you open the door to allowing your relationship to remain a source of comfort despite the disagreement you’re having. Empathizing with your partner by saying “ If I were in your shoes I also might be feeling the way you are feeling” will help you and your partner to connect. Opening that connection can help you move forward in a safe space with love.