4 Steps to H-E-A-L your Relationship when it goes Off track
Even the strongest relationships get off track sometimes, because of the stresses of living, mismatches in expectations or either of us being triggered from wounds from the past.
Melanie Greenberg has developed a simple 4 step H-E-A-L (Hear – Empathize – Act – Love) technique to repair damaged relationships by replacing defensive self-protection with compassionate presence and loving connection.
HEAR – To Hear Your Partner, Stay Present & Listen
When your partner speaks, make an effort to stay mentally present & listen. Open your heart and take down your defenses. It’s not about defending yourself, but about trying to understand your partner & learning to fulfill each other’s needs.
Listen beyond his/her words for nonverbal signs of emotion. Does he/she have an angry expression on his/ her face or sadness in his/her eyes? Is his/her body language open and reaching towards you or closed off and guarded?
What do you think your partner is feeling? What are the needs he/she has that are not being met (such as for love, companionship, understanding, control,or respect)?
The best way to soothe an angry spouse is to let him know that you hear and & accept his/her unmet needs and are willing to make changes to help meet them.
Once you think you understand what your partner feels and have checked it out with him, pay attention to what feelings YOU have when you observe him feeling this way.
It is especially important to search beneath the surface for the softer, tender feelings. My clients often express anger when what lies underneath is feeling stuck, sad, or lonely.
Can you stay present with your partner, and connect with his/her deeper experience, perhaps feeling pain because he/she is in pain?
Can you feel compassion, and let him/her know that his/her expression of pain or anger affects you deeply?
Your first instinct in hearing your partner’s distress may be to try to solve the problem or give advice. Often this advice comes across as critical or judgmental, which makes things worse.
On the other hand, staying emotionally engaged and expressing compassion can provide healing comfort and connection. Many times, that is all he/she needs.
ACT – Take Action to Address Concerns & Show Willingness to Change
The next step is to commit to intentional action to address your partner’s needs and concerns.
These actions can range from helping more with the dishes to calling your partner during the day to let him/her know you are thinking of him/her, to spending less money because it makes her/him anxious.
When your partner sees that you take his/her concerns seriously, he/she will be more likely to feel valued and respected.
You don’t have to be perfect at it – just the fact that you care and are trying to change is enough to help most people feel validated.
LOVE – Feel and Express Unconditional Love
Make space in your life to deliberately reconnect with the loving feelings you have for your partner, even if recent interactions have made you feel distant or angry.
Think about the good qualities he/she has that originally attracted you to him/her. Perhaps look at old photos or visualize special times in your relationship and the hopes and dreams you had together.
Can you find a way to forgive yourself and your partner for the mistakes you have both made that got you off track? What do these feelings of love motivate you to do? Might you want to reach out to him/her and express your love and affection physically or with action, such as cooking a meal or writing a note?
Love is defined as a concern for another’s wellbeing and a warm feeling you have towards another. Do not make your expressions of love contingent on what your partner does, but rather reach out and express unconditional caring, support, understanding and forgiveness.
Contrary to the way relationships are portrayed in the movies, they are not all sunsets and roses. A better analogy is that of an ever-changing, complicated dance.
When two people come together with different life histories, sensitivities, and current stresses, you are bound to bump up against each other or get blown off track over the course of a many-year relationship.
Repair your relationship using the H-E-A-L technique. By Hearing, Empathizing, Acting to Change, & Loving, you are actively reaching for your partner and letting them know that they matter and you care. This should create HEALING energy to move your relationship back to health.