Before You “Fix The Fights”, Rebuild The Bond

Most couples arrive in my coaching world with similar complaints; they are arguing a lot and they want it to stop! Stopping your arguments sounds sensible and obvious on paper. But in reality, trying to negotiate delicate topics when you feel lonely, raw, frustrated, angry and touch-starved is like trying to build IKEA furniture in the dark, with your ex giving directions.

Connection Comes First, Then Communication

When your body feels safe with your partner, your brain can actually listen. Safety isn’t a luxury; it’s biological. It’s a deep, primal need that is tied to the survival instinct. And like individuals, relationships also require a safe space, if you wish to have trust, honesty and intimacy flourish. 

What feels safe differs for everyone, depending on culture, upbringing, past experiences, and personal values. Understanding what safety means for both you and your partner, and honouring each other’s needs, is vital. Intimate relationships offer a unique gift: co-regulation, the ability to help each other calm down. It might be a long hug, gentle touch, spending time together in a peaceful way, using a soft tone, or simply breathing together when things feel intense.

These might sound cliché, but they’re powerful. In one fMRI study, simply holding a spouse’s hand reduced the brain’s threat response. That’s co-regulation in action.

This is why the idea of “we’ll be close again once we stop fighting” is backwards. A bit of closeness actually makes the fighting less frequent, less intense, and easier to repair. When you feel connected, you can have difficult conversations without slipping into defensiveness. Your desire to fight, flee or fawn, which is the human response to the feeling of lack of safety, whether that be physical, emotional or mental calms down and changes everything. Warmth makes repair possible, instead of anger, frustration, and resentment taking over.

The Myth of Big Fixes

One of the biggest misconceptions couples have is that solving their arguments will take massive effort. Many ask, “How can I calm myself in the middle of a huge fight?” The truth is, you don’t. You learn to calm your nervous system before you get there. You build connection first to reduce intensity, and you learn to catch yourself before things boil over.

I often share a metaphor from architect and philosopher Buckminster Fuller, who used the example of the trim-tabs on the giant ship Queen Elizabeth. Trim-tabs are tiny rudders on the main rudder. In order to change direction, a ship at sea is too heavy and big to just move. Even the main rudders require too much force to be moved easily. However, the trim-tabs can be moved more easily, and in turn the water flow changes which enables the bigger rudder to turn and eventually, the whole ship.

Relationships are the same. Small, intentional changes — like moments of kindness, curiosity, or compassion — can shift the entire dynamic. They’re the trimtabs that steer your relationship toward safety, love and connection.

When you approach your relationship with genuine intention to grow together, those small acts like choosing softer tones, spending time together, and noticing your partner’s efforts begin to transform how you see each other. You start spotting good intentions instead of flaws, rebuilding teamwork instead of feeling the desire to fight each other.

(Note: This approach is not appropriate if you are in an abusive relationship. If you feel unsafe, seek professional help immediately.)

Why “Adding In” Beats “Stopping”

This is why I always talk about “adding in” before “stopping the arguments”. The small, positive changes you add in are what make the big shifts possible. They build momentum toward connection rather than focusing on stopping arguments.  Even knowing the skills for arguing better won’t help if you don’t feel connected

But What About Communication?

Of course, communication still matters, deeply. You’ll still need to learn how to:

• Lead with authenticity and responsibility

• Own your part in the emotional climate.

• Repair mid-conversation.

• Make loving “offers” — listening with presence, allowing both of your experiences to coexist without blame (of yourself or the other).

• Avoid defensive, sarcastic, angry or contemptuous reactions.

• Listening with your full presence in the important moments

• Hold the space for each other’s emotional experiences

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Developing skills in empathy, listening, and boundary-setting is essential. But all of that works so much better when done on a foundation of warmth and connection.

When Behaviour Feels Cruel

It’s essential to remember that if you feel physically unsafe, are being persistently gaslit (manipulated to doubt your perceptions or experiences), lied to, or controlled, seeking specialised help is a non-negotiable. Love does not excuse harm. It’s helpful to remember that some behaviour stems from poor skills under stress and can improve. Some behaviour is just abusive,  and knowing the difference is crucial.

One Person Really Can Shift the Dynamic

Relationships are living systems; and by nature that means if you change one part, the whole system adapts. Family systems theory has said this for decades, and couples feel it every day.

When one partner changes their tone, sets consistent boundaries, makes more repair attempts, or chooses curiosity over criticism, it alters the emotional environment of the relationship.

One client of mine decided to learn about her partner from a more empowering perspective after over 20 years together. Without even telling him she was doing coaching, he began responding differently, becoming more engaged, affectionate and thoughtful. Her internal shift and learning how to ask for what she wanted, shift her expectations and give to him in ways that were meaningful for him and were what she wanted too, created space for change.

That doesn’t mean trying to change your partner; that never works. You can only take responsibility for your own growth and how you contribute to the dynamic — not from blame, but understanding. You can’t control how the change unfolds, but you can influence the environment so something new can emerge.

This also doesn’t mean twisting yourself into a pretzel to keep the peace. It means choosing healthy behaviours that raise the standard of your interactions. When you improve your relationship, you also profoundly impact your children’s emotional and physical wellbeing, too!

The “All-In” Window

When I work with couples, I ask for a time-specific, all-in commitment. Having one foot in and one foot out keeps everyone anxious and blocks progress. Full commitment to change, even for a defined period, allows safety and trust to grow.

Relationships, like nature, aren’t linear; they ebb and flow. Building a strong, connected relationship means riding the peaks, troughs and plateaus together. The goal isn’t perfection but rather consistency.

And remember, those small, daily acts of connection are what keep you steady through those ups and downs, and bring you through the difficult times.

Four Foundations to Lay This Month

Here are four simple, powerful ways to start “adding in” connection:

1. Daily Micro-Moments

Grand gestures are lovely, but consistency of small actions is where it is at. Spend ten minutes of undistracted time together each day with no phones, and no multitasking. Talk about things that are not argument-inducing, share silence together, walk, hug, play a game, or enjoy a coffee/tea together. 

2. Verbal Appreciation

Catch your partner doing something right and say it out loud, and be specific and genuine about it. Appreciation changes the emotional climate instantly. (You can also check out my free 5-Day Appreciation Challenge to build this practice - see link below)

3. Do Something Your Partner Appreciates

Sometimes we give love in the way we want to receive it, not in the way your partner needs to experience it. As Tony Robbins says, relationships don’t usually fail because we stop giving, but because we stop giving what the other person needs.

Find out what small actions make your partner feel loved — even if it’s not your favourite thing. Do it willingly, not resentfully and remember the joy you create for them strengthens the bond for both of you.

4. Nervous-System Resets Before the “Big Talk”

Don’t just “drop” heavy conversations on each other. Schedule them — and prepare first. Like stretching before exercise, warm up your nervous systems. Try box breathing together (inhale for 4, hold for 4, exhale for 4, hold for 4), share a cuddle, have tea together, meditate while holding hands, or take a short walk.

If things get heated, pause and reset. Use repair attempts like, “I know that hurt when I cut you off — I’m sorry. I want to understand you better. Can we rewind 30 seconds?”

These are skills and they take practice, but doing them will help you feel connected, part of a team and wanting to make your love and connection more important than the things you are fighting about.

When Resistance Shows Up

Notice if resistance creeps in:

• “This is too simple.”

• “Our problems are way more complicated.”

• “We don’t have time.”

• “My partner’s the one who needs to change.”

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That resistance is your first clue — step number one in awareness. When you catch those thoughts, you can challenge them and move toward the relationship you actually want.

And honestly, unless you’ve tried something consistently daily, for at least a month, it’s not really honest to say it doesn’t work. Once you start to feel the difference, you’ll want to keep going.

Connection Is the Starting Point

Connection/love, and safety are two of our deepest human needs — and they’re the foundation of every healthy relationship. Choosing to prioritise connection first is a decision that reshapes your relationship’s future.

Stopping arguments and learning communication techniques are valuable, but they’re not the first step; connection is.

You don’t need to turn the whole ship around overnight. Just start by turning the trimtabs — the small, loving actions that restore warmth and safety.

Put connection back at the centre, and the rough seas of your relationship become a lot easier to navigate.

References

1. Lending a Hand

2. thebowencenter.org

3. Get my meditation for couples: Beautiful 10 minute Couples Meditation

4. Get my free 5-Day Appreciation Challenge

Sharlene Halbert is a Barcelona-based Relationship and Intimacy Coach who supports expat couples and families to navigate change and create the kind of relationship that truly reflects their love for each other, with insight and good humour. Book a free clarity call by going to www.sharlenehalbert.com