Every relationship has its challenges, and heated arguments are often a part of the package. However, escalating disagreements can lead to lasting damage if not handled correctly. One effective method of ensuring healthy communication, even in the heat of the moment, is by using a "safe word" or "safe phrase" to pause conversations before they turn into full-blown arguments. Here’s how you can use this technique to nurture understanding and growth in your relationship.
1. Choose Your Safe Word or Safe Phrase
Select a word or phrase ahead of time that both parties recognize as an immediate signal to pause the conversation. This word or phrase acts as a mutual agreement that the conversation is becoming unhealthy, and it's time for a breather. An example might be, "I feel like we're on our race track right now, and I need a break." Make sure this is a phrase that isn’t commonly used in your everyday dialogue to ensure it stands out.
2. Discuss the Pattern, Not the Person
When the safe word or phrase is used, shift the focus from the immediate disagreement to the broader pattern of communication. This is a time to reflect on the recurring issues and patterns of fighting that seem to surface, rather than placing blame on the other person. Remember, the goal here isn't to point out how your spouse or partner is "screwing up". Such accusations will likely be interpreted as criticism, which can further escalate tensions.
Instead, frame the conversation around shared feelings and patterns. For instance, you might say, "I've noticed we tend to get caught in this cycle of arguing about the same things. Have you felt that too?" By shifting the focus away from blame and towards understanding, you create a safe space for mutual growth.
3. Agree on a Check-in Time
After using the safe word or phrase and discussing the recurring patterns, it's crucial to decide on a time to reconvene and revisit the topic. Taking a break is essential, but leaving things unresolved indefinitely can lead to feelings of uncertainty and resentment.
When proposing a check-in time, it’s helpful to be specific and considerate of the other person's feelings. For example, you could say, "I feel overwhelmed right now. Can we take a break and check back in in 2 hours?" This not only gives both parties a chance to cool down but also reassures your partner that you're committed to resolving the issue.
4. Honor Your Commitment to Check Back In
It's essential to follow through with the agreed-upon check-in time. Failing to do so can have serious consequences. If one party feels that their concerns are being ignored or that they're being "abandoned", it can erode trust in the relationship.
When you check back in, approach the conversation with a calm demeanor and an open heart. Remember, the goal is understanding, not winning. If you find yourselves slipping back into old patterns, don't be afraid to use your safe word or phrase again. It's a tool, and there's no limit to how often you can use it to ensure healthy communication. When you finally want to discuss a topic that often gets you into conflict, I recommend looking at my post on feedback without fighting.
Introducing a safe word or phrase into your relationship’s communication toolkit can be transformative. It provides an escape hatch from heated conversations, allowing both parties to cool down, reflect, and approach the issue with renewed clarity. Most importantly, by prioritizing understanding and empathy over being "right", you'll be fostering a relationship that's resilient, loving, and able to weather any storm.
If you are finding yourself getting into repeated arguments and can’t stop a heated conversation, get help! If you want to know more about dynamics in relationships, look at my Marriage Counseling page. If you are in Minnesota, I can help in person or on video. Contact me by phone: 612-230-7171 or email through my contact page. Or you can click on the button below and self-schedule a time to talk by phone or video.