This article was co-authored by Asa Don Brown, PhD, DNCCM, FAAETS and by wikiHow staff writer, Jennifer Mueller, JD. Dr. Asa Don Brown is a Clinical Psychologist with over 25 years of experience. He specializes in working with families, children, and couples, treating a variety of psychological disorders, trauma, and abuse. Dr. Brown has specialized in negotiation and profiling. He is also a prolific author having published three books and numerous articles in magazines, journals, and popular publications. Dr. Brown earned a BS in Theology and Religion with a minor in Marketing and an MS in Counseling with a specialization in Marriage and Family from The University of Great Falls. Furthermore, he received a PhD in Psychology with a specialization in Clinical Psychology from Capella University. He is also a candidate for a Masters of Liberal Arts through Harvard University. Dr. Brown is a Fellow of the American Academy of Experts in Traumatic Stress and a Diplomate for the National Center for Crisis Management and continues to serve a number of psychological and scientific boards.
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If you're starting to feel as though your marriage is falling apart, you're not alone. A lifetime partnership takes work and many couples start to feel as though they're growing apart and things aren't working out the way they imagined or intended. If you and your spouse are still able to speak openly and honestly, there are ways to heal your bond. Read on for warning signs your marriage is crumbling, how to resurrect it, and how to take care of yourself if the two of you need to go your separate ways.
Things You Should Know
- If you feel contempt for your spouse and don't like spending time with them, those are strong signs that your marriage might be headed downhill.
- Heal yourself first so that you can commit to resolving the core issues that you and your spouse are facing.
- Talk openly and honestly with your spouse about your problems to see if the two of you can find solutions by working together rather than against each other.
- Practice self-care if you and your spouse go your separate ways. Allow time and space to heal while you get back to yourself.
Steps
Stages of a Marriage Breakdown
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Criticism The first stage might be something that you only recognize in retrospect. You start to see your spouse negatively and frequently criticize them (or they criticize you). You look for ways to make yourself look good and make them look bad in comparison. You're setting yourself up against them, viewing the two of you as competitors rather than teammates. This is a breakdown in communication because you're focusing on what they do or don't do that you don't like, rather than talking about any problems in your relationship.[6]
- For example, you might start doing more household chores so that you can claim that you do all of the work around the house while they just sit around watching TV.
- This pattern can make you feel better about yourself temporarily, but you feel worse about them. The more you criticize them, the more your negative opinion of them grows.
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Stonewalling Once you reach this stage, either one or both of you has dug your heels in and refuses to dig deep to understand the problems in your relationship. Instead, whenever you try to talk to your spouse, you feel like you're talking to a brick wall. They might even agree with you and promise that things will change, but then nothing ever really does.[7]
- One or both of you is in a defensive position at this point. Anything your spouse suggests is going to feel like an attack (and vice versa).
- You can still recover things at this point, but only if you're both willing to put some work in and be honest with each other.
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Defensiveness At this stage, you and your spouse feel as though you're acting against each other rather than as a team. Anything you say to your spouse will likely result in them throwing up walls or turning the issue around and placing the blame on you. Any "win" for your spouse can feel like a loss for you.
- One way to combat defensiveness is with "I" statements. When you speak to your spouse, tell them how you feel rather than what they're doing that bothers you. For example, you might say "I feel taken for granted when I have to do the dishes all the time."
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Contempt Once you and your spouse get to the point where you feel contempt for each other, you're in the final stage, and the one that's the most predictive of divorce. Not only do you feel as though you and your spouse are against each other, but you feel as though they're the bad one—they're the one in the wrong.
- Once your marriage has reached this stage, it's really hard to turn the corner unless you seek professional help. But with marriage counseling, it's possible to turn your contemptuous relationship into a healthy, loving relationship again.
Expert Q&A
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QuestionHow do you bring back sparkle in a marriage?Asa Don Brown, PhD, DNCCM, FAAETSDr. Asa Don Brown is a Clinical Psychologist with over 25 years of experience. He specializes in working with families, children, and couples, treating a variety of psychological disorders, trauma, and abuse. Dr. Brown has specialized in negotiation and profiling. He is also a prolific author having published three books and numerous articles in magazines, journals, and popular publications. Dr. Brown earned a BS in Theology and Religion with a minor in Marketing and an MS in Counseling with a specialization in Marriage and Family from The University of Great Falls. Furthermore, he received a PhD in Psychology with a specialization in Clinical Psychology from Capella University. He is also a candidate for a Masters of Liberal Arts through Harvard University. Dr. Brown is a Fellow of the American Academy of Experts in Traumatic Stress and a Diplomate for the National Center for Crisis Management and continues to serve a number of psychological and scientific boards.
Clinical PsychologistWell, there are many things that can be done to bring back that radiance and sparkle. Consider sitting face to face and having a heart to heart conversation. At first, avoid bringing up topics that divide, and focus on topics that are constructive and positive aspects of your relationship. It is always wise to consider conversations that are uniting rather than divisive. -
QuestionHow do I fix my marriage on the brink of divorce?Asa Don Brown, PhD, DNCCM, FAAETSDr. Asa Don Brown is a Clinical Psychologist with over 25 years of experience. He specializes in working with families, children, and couples, treating a variety of psychological disorders, trauma, and abuse. Dr. Brown has specialized in negotiation and profiling. He is also a prolific author having published three books and numerous articles in magazines, journals, and popular publications. Dr. Brown earned a BS in Theology and Religion with a minor in Marketing and an MS in Counseling with a specialization in Marriage and Family from The University of Great Falls. Furthermore, he received a PhD in Psychology with a specialization in Clinical Psychology from Capella University. He is also a candidate for a Masters of Liberal Arts through Harvard University. Dr. Brown is a Fellow of the American Academy of Experts in Traumatic Stress and a Diplomate for the National Center for Crisis Management and continues to serve a number of psychological and scientific boards.
Clinical PsychologistI think one of the first things to think about is what brought you together in the first place. Do you recall that moment in time? Do you recall the initial attraction, the allure, and the desire to be with that other person? What was it about that person that set them apart from others? Try bringing that sense back! It's not unusual for couples to face challenges within their marriages, neither is it unusual for these low points to prove obstacles that feel insurmountable, but the truth is, many marriages are capable of bringing back that luster.
Tips
References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012696/
- ↑ https://www.aarp.org/home-family/friends-family/info-2022/marriage-trouble.html
- ↑ https://www.aarp.org/home-family/friends-family/info-2022/marriage-trouble.html
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012696/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012696/
- ↑ https://www.hg.org/legal-articles/4-signs-of-marital-breakdown-that-may-point-to-divorce-21746
- ↑ https://www.aamft.org/Consumer_Updates/Marital_Distress.aspx
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/infidelity/art-20048424
- ↑ https://smartcouples.ifas.ufl.edu/divorcedremarried/help-for-couples-trying-to-work-it-out/when-it-hurts-so-bad-healing-your-marriage-/
- ↑ https://www.psychologytoday.com/us/blog/resolution-not-conflict/201303/marriage-problems-heres-8-step-rescue-plan
- ↑ https://www.psychologytoday.com/us/blog/resolution-not-conflict/201303/marriage-problems-heres-8-step-rescue-plan
- ↑ https://www.psychologytoday.com/us/blog/resolution-not-conflict/201303/marriage-problems-heres-8-step-rescue-plan
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/infidelity/art-20048424
- ↑ https://www.psychologytoday.com/us/blog/insight-is-2020/201908/married-someone-whos-always-right
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4012696/
- ↑ https://www.psychologytoday.com/us/blog/insight-is-2020/201908/married-someone-whos-always-right
- ↑ https://www.helpguide.org/articles/grief/dealing-with-a-breakup-or-divorce.htm
- ↑ https://www.helpguide.org/articles/grief/dealing-with-a-breakup-or-divorce.htm
- ↑ https://mhanational.org/separation-and-divorce
- ↑ https://mhanational.org/separation-and-divorce
- ↑ https://www.helpguide.org/articles/grief/dealing-with-a-breakup-or-divorce.htm
- ↑ https://mhanational.org/separation-and-divorce