A marriage can quickly reach a crisis point when couples are at breaking point due to fatigue brought about by prolonged conflicts and disconnection, leading to anger, fear, anxiety, confusion, and hopelessness, which can spiral into destructive behaviour.
Amid the chaos, learning to manage your feelings and emotions can be a practical step to navigate your way out before things get intense.
In view of ‘Mental Health Awareness Month’ in May, make it your priority to protect your mental wellbeing.
If you can only remember one thing, remember that deep emotions will often lead to conflict. Therefore, recognise when you are feeling stressed: if you take a step back, you are more likely to progress toward a more reserved and manageable level of feelings.
Put your personal care first
Even though the journey ahead may feel overwhelming now, it is worth the sacrifice if you are both willing to work together and take ownership of your own reactions. Emotional self-management is not about suppressing your feelings but about expressing and managing them in a manner that is healthy and not intimidating or harmful to the other person.
Remember that you are your relationship, and in times of crisis, you must be willing to put your own personal care first before any other relationship.
Here are a few tips to help you manage your feelings and emotions with self-awareness, resilience, and understanding moving forward.
Acknowledge your emotions
Remember that your emotions are valid; therefore, it is important to acknowledge how you feel to avoid escalating the crisis, rather than feeling ashamed to speak up. Your reaction will only get more intense if you are unable to manage your own feelings and emotions.
Think before you react
Think of a few better options to take in the heat of a marital crisis instead of reacting spontaneously. A few deep breaths can help calm your body and mind, acting as a distraction away from the source of your anger. Stepping away for a moment to avoid further altercation is a helpful way to manage your own emotions.
Set boundaries for emotional safety
Stress can overshadow your judgment, which can accelerate your reaction, making emotional regulation harder to manage. Therefore, in moments of crisis, prioritise self-care, and while it is important to hold yourselves accountable, remember that playing the blame game will only fuel defensiveness.
It is okay to set temporary emotional boundaries if interactions feel too intense. Boundaries are not walls; they are bridges to healthier communication.
Seek professional help
Learning to manage your feelings and emotions in a healthy manner can bring value and benefits to you and your spouse, even beyond your marriage. If issues continue to arise, speak to your spouse about seeking professional support together to gain perspective. This has proven to benefit many marital relationships.
However, if your spouse is not willing to go with you, as a loving act of selflessness, individual therapy can be beneficial to tackle your own personal issues that may be contributing to the challenges in your marriage.
You may also learn several methods to help you cope. Remember that seeking professional help is a strength, not a failure, as getting the support you both need can start with you.
Provided by SyndiGate Media Inc. (
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