Here are some new ideas to consider if you want to get your withdrawn partner to open up:
1) Stop Being Scary
I say this a bit humorously, but seriously: It's often the case that “pursuing” partners can get… intense. (I know I certainly can when I'm not able to get my point across). And it's totally understandable — when you're feeling frustrated, shut out, unheard, and uncared for it hurts. It's the most natural thing in the world to get more intense and “passionate” in efforts to make yourself be heard. But consider how you may appear when you get that way.
It may be difficult for others to come towards you, and maintain soft, caring feelings about you, or fully appreciate your needs when you're yelling at them. Interacting with obviously angry people feels threatening. The louder you get, the less people can hear you. Take a breath, tone it down, and you'll get better results.
The louder you get, the less people can hear you
2) Practice Vulnerability
Help your partner move towards you by allowing them to see your pain. Dig under the anger and connect with the hurt or fear that is fueling it. When you can express to your partner that you are feeling lonely and miss them, that you are feeling overwhelmed and need their help, or that you're feeling frightened and need to know that they care — they will see you as softer and more approachable. It mobilizes their love for you, rather than their survival instinct.
3) Be Diplomatic
People like to be praised. Focus on the positive exceptions, and encourage more of what you want. If you must address something you don't like, sandwich it in at least two positive comments and make sure it's a “request” and not a “criticism.” Does this skill feel challenging when you're angry? Consider your options when you're feeling annoyed that your partner is checking out and not following through with household tasks (for example):
- Option A: “I need to tell you want an inconsiderate a**hole you are, and I want you to sit here and agree with me.” [Not going to end well.]
- Option B: “I really appreciate everything you do around here, and I especially liked the way you took out the trash this morning. Would you mind helping me with dinner tonight to? That way we'll have more time to hang out tonight. I like it when we can just enjoy each other and relax in the evenings.”
Which option would go over better with you?
4) Focus on Solutions
Grinding away at complaints about things you don't like makes people feel overwhelmed, and defensive. When you get clear about what you DO want before coming into a conversation, and ask for that in a positive way your partner will be much better able to hear you. Furthermore, when they know what you want, they can give it to you.
5) Get Support
Sometimes, no matter how kind and gentle you are with your partner, they will still shut down, avoid and defend. This is especially true if a negative cycle has overtaken your relationship. Even if you are changing, they still expect you to be the same (and react to you accordingly).
It may also be the case that they are engaging in old, entrenched ways of relating that existed long before you came along. If you suspect that either of these things are happening, it may be wise to get both of you in front of a good marriage counselor or relationship coach who can help you untangle the impact of past relationship patterns, and focus on how to relate in a healthy way going forward.
I hope these ideas help you reconnect, if you're in a relationship with someone who avoids conflict, and shuts down. For more detailed, in-depth advice on how to communicate with a withdrawn partner and get things back on track, check out my communication podcasts:
• Improve The Communication in Your Relationship
• How to Communicate With a Withdrawn Partner (Without Pushing Them Further Away)
• How to Communicate With a Partner Who is Upset (This one can really help your withdrawn partner understand YOU, and what happens to you emotionally when they refuse to talk or engage with you).
Wishing you all the best on your journey of growth together…
Dr. Lisa Marie Bobby
PS: One fantastic, low-key, low-anxiety way to begin opening up lines of communication is to do it without actually talking. (Really!) Take our free “How Healthy is Your Relationship” Quiz and send it to your partner to take too. (It's set up so you can send them an email invitation from within the quiz). Then you can share your results with each other.
Just be prepared to learn new things about how your partner has been feeling about your relationship! Pro tip: Even if you learn that there are aspects of your relationship that don't feel good for them right now, it's a positive thing because they are giving you the chance to learn and grow together.
If you respond to their disclosures with empathy, curiosity, and responsiveness it might start to restore emotional safety and begin turning things around. Here's the link to get access to the quiz. xoxo, LMB