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How To Stop Letting Emotion Control Your Words

October 16, 2025 by Ray Rivers

When we’re arguing with our partner and our emotions take over, we end up saying and doing things that we really regret –

Things that really hurt our relationship…

Which is a great opportunity for us to learn how to change –

So that we can grow together as a team –

And also evolve into the very best version of ourselves as individuals…

 

Do You Remember?

When you were younger, was there a toy that you really wanted?

A party, or a concert, that you really wanted to go to – but couldn’t?

Or look back upon any time in your life – an old crush? – where you didn’t get what you wanted, and it felt so urgent, like the end of the world –

You might have even cried about it –

But you look back now and laugh, because it wasn’t a big deal at all…

And this is really no different than your emotions when you are arguing today –

Because no matter how frustrated you feel –

There is no reality to your sense of urgency…

 

The Developmental Psychology “Lens”

According to various models of developmental psychology, there are “tasks” that we must master at different stages of our life journey.

At one year old you have to learn how to not poop your diapers…

As you get a little older, you must learn to not interrupt people when they’re talking, or butt to the front of the line, or just take something because you want it…

And as you grow into adulthood, the tasks become more refined – you continue to develop morally, socially, emotionally, intellectually…

So these are life tasks, and the fact is that as you master these tasks, you feel good about yourself, but also –

Something inside of you – a sense of self – is aware that this is the way you are supposed to be developing –

And conversely, when you don’t develop these skills, the result is that you lose self-esteem – you don’t feel good about yourself…

And one of the life skills that we are supposed to learn is how to be in a mature intimate adult relationship…

 

Emotional Maturity and Being “Right”

In one sense, these “tasks” can be considered expressions of self-regulation:

I have to poop, but I’m not going to…

I want to butt to the front of the line, but I’m not going to…

And in a situation where your fighting with your partner: “I have to be right, but you’re not letting me” –

Well, let’s pause it there for a minute –

Because that’s basically the dynamic that’s causing the conflict:

“I want to be right. I want you to see me as right. I don’t want to be contradicted. I want what I want. What I want is right.”

This could refer to something very shallow and superficial, or something very deep –

But the need to be “right” is the same.

In any situation where both of you have conflicting perspectives, the way that you can feel good about yourself is to take a mature, collaborative, and exploratory approach…

When that’s the mindset you shift into, you have passed this developmental test!

“I want to be right, but you’re not letting me, so –

I’m going to listen with care and interest to your side of the disagreement, and then together we’ll figure out why we see things so differently, and collaborate lovingly, moving through this, coming out strong…”

 

Does “Right” equal “Safe?”

The ultimate thing you need from a relationship is safety.

In a relationship, safety means acceptance, connection, and unconditional love…

Once you have that established, then you can relax into living with each other and enjoying each other and caring for each other…

None of those things are about you being “right.

Surrender your need to be right during an argument!

Know this with peace and certainty: if you are “right”, that will reveal itself organically, as you problem-solve together with love and care…

Or maybe you will discover that you are actually wrong….

Or…most likely…you will both agree that the “truth” lies somewhere in a wonderful middle ground where you can both feel great ease…

 

Problem-Solving Together

Yelling and arguing are an ego defense posture.

We create this ego structure because it’s so much easier to be angry than it is to feel the pain –

But what’s the pain?

Is it the pain of not getting what we want?

Is the pain that you’re afraid you are not really loved in the relationship – that your partner is rejecting you – or are you misinterpreting your circumstances? (could be either one).

Or is the pain that we don’t feel capable of getting what we want and that makes us frustrated with ourselves and feel unworthy –

Like we don’t have the life skills – the self-worth, the relationship skills –

The value, in one way or another – to get what we want?

It could be any of these things, but you can’t explore the truth until you release the veil of egoic emotions that you have gathered around yourself…

The Warrior

Basically you’ve created this fighter – a warrior – that’s going to protect you from feeling pain–

The pain of not having your needs met in a relationship –

The pain of not feeling loved enough, cared for enough, important enough –

The pain of not having your emotional needs met in a relationship, and the feelings of disrespect and injury that result –

So when you treat your partner like an opponent, it’s this warrior that is speaking and acting through you –

And it’s time to say to that warrior, “thank you for your service – but I don’t need you anymore”

 

How to Let Go

To break through these automatic emotions, you have to learn how to let them go.

Not suppress them – which only creates more tension – but actually release them.

This is a skill which is physical, mental and emotional.

It means feeling the tension viscerally –

A challenge which again, is physical, mental and emotional –

Learn to notice these from a place of safety and detachment which you have already established and experienced as your “true” self –

And release it – the whole experience of agitation and distress – so that all you feel is peace, relief, and ease –

Even as you and your partner work through issues that in the past have turned you into adversaries.

This process, of learning how to do this, is at the heart of all effective relationship work.

It is how marriages and relationships become the Love of a Lifetime.

Filed Under: Communication, Couples, Family, Stress, Uncatagorized Tagged With: better marriage communication, better relationship communication, communication help, couples counseling, couples therapy, creating trust in a relationship, how to communicate, how to improve communication, how to resolve relationship conflict, how to stop fighting, how to talk about sensitive topics, ray rivers, relationship advice

What To Do If My “Stay Calm” Advice to Stop Fighting Doesn’t Work

October 7, 2025 by Ray Rivers

What do you do if the tools don’t work?

What if all of those amazing strategies you’ve been given –

The “I” statements, the empathy, the validation, the communication techniques –

What if, in the moment that you deploy them, your partner stays triggered, or even escalates?

You were hoping they would suddenly “snap out of it” –

You want to hear them gush with relief:

Thank you – as they throw their arms around you – I get it! Thank you for hearing me and not fighting me! You’re the best partner ever!

But instead, they say things like:

“You’ve promised this before – I don’t believe a word you’re saying”

“If that were true, then why did you (*insert complaint here*)”

“Oh (mocking you) you are just so calm and mature, and I’m just crazy, everything’s my fault, right?”

So Now What?

This initial “fail”  is universal for all of us!

And it can be so damaging, if it makes you so hopeless that you abandon the whole process –

Afraid that your partner is beyond the reach of even your most sincere efforts –

But the fact is that the change, the healing, the shift between you, is actually right on schedule –

Taking place, in a sense, behind the scenes –

If you can lose your attachment to getting immediate results –

And, in those moments, continue to hold the space with love…

In other words, persevere –

And look, I get it – it is so very painful-

When you are truly trying to change and grow…

And care and connect and be vulnerable…

To have your partner lash out at you, or turn cold and hard…

But if you understand the factors at play, you can actually use these moments to create the breakthrough you both are longing for –

If you remember that this is simply more of a long-term effort than you wish it was…

Keep holding the space of love, and keep these things in mind:

 

They Are Trapped, and You Can Free Them

When your partner – or anyone, including yourself – is emotionally escalated, they are in a sympathetic nervous system state of fear – what most of us know as fight/flight/freeze.

This is true even if they are being aggressive, in which case, on a nervous system level, they are afraid of a threat.

This is almost always related to unresolved lifelong wounds around emotional vulnerability, and affects everything about how they perceive you – including the very clarity of their thoughts.

 

Therefore:

When you realize your partner is escalated, shift your thinking from being frustrated that you can’t communicate “rationally” –

And replace it with this awareness:

In that moment, you are no longer having a dialogue, an exchange of ideas and perceptions –

And instead, you are simply helping someone you care about make it through a painful emotional episode – 

Accept it without ego:

Someone you love is in distress – they feel unsafe.

You cannot expect anyone in the throes of an emotional episode to do anything but protect themselves, automatically using the fight/flight/freeze programming – their “armor” – to “protect” themselves –

Even though it has actually kept them trapped all their lives, preventing them from owning their power to communicate effectively, problem-solve, and create positive outcomes.

 

Another Consideration

Through the years, confronting but not resolving relationship triggers, winding around each other’s unmet needs, and blind spots regarding emotional wholeness…

The two of you have, over time, created a script that you both know by heart –

Where you both know your roles…

And when you take that away from them – by trying to communicate in a different way, using your new therapeutic tools –

The primal reaction of the protective identity created by their fight/flight/freeze response is to feel afraid, and confused, and uncomfortable…

And so they may continue to be mad, because it is always easier to feel the rage than the pain behind the rage, with all its vulnerability…

But beneath the surface, they are absorbing your finer vibration…

A transitional period which you both must go through until the “rewiring” really establishes itself –

It may take a little longer than you wish it did, but with consistency –

And the support of a solid therapeutic, coaching, or otherwise comprehensive approach –

The sense of safety and a “new normal” becomes strong…

They will eventually feel more grateful and loving towards you than ever before, that you put in the effort to heal both of you…

And as this more refined vibration becomes the energy, the light in which you both make your home with each other.

The change will come – sooner than you think – if you are True to Love.

Filed Under: Communication, Couples Tagged With: better marriage communication, better relationship communication, communication help, couples counseling, couples therapy, how to communicate, how to discuss touchy subjects, how to improve communication, how to resolve relationship conflict, marriage advice, marriage counseling, marriage therapy, ray rivers, relationship advice, relationship communication

Video Blog: “But I Didn’t Say That!” – (When Your Partner Goes Nuts Over Nothing!)

May 20, 2018 by Ray Rivers

There you are, having a rational discussion, when suddenly your partner misinterprets something you said – and goes ballistic on you! Even worse, no matter how you explain, they CLING to their anger – they won’t listen to reason! Well, the next time this happens, just think about this: (from the front page of the Beyond Therapy blog, click on the title of this article, or else just click this link

Filed Under: Communication, Couples, Family Tagged With: better marriage communication, better relationship communication, beyond therapy, building intimacy, communication help, couples counseling, couples therapy, creating trust in a relationship, how to discuss touchy subjects, how to resolve relationship conflict, how to stop fighting, my husband is too insecure, my wife is too insecure, ray rivers, relationship advice, relationship communication

Are You A Straight-Talker Or Just A Jerk?

April 22, 2018 by Ray Rivers

When squabbles come up between you and your partner, are you a straight-talking truth-teller? Or is that just how you rationalize being mean? There is a better way, you know: you can actually handle these scenes in a way that brings you closer together, instead of creating a rift! If you are on this blog’s front page click the title of this article to watch the video, or else just click this link.

Filed Under: Couples, Family Tagged With: better marriage communication, better relationship communication, beyond therapy, communication help, couples counseling, couples therapy, how to communicate, how to communicate relationship needs, how to discuss touchy subjects, how to improve communication, how to resolve relationship conflict, how to stop fighting, how to talk about sensitive topics, marriage advice, marriage counseling, marriage therapy, my wife is too insecure, ray rivers, relationship advice, relationship communication, what does a healthy relationship look like?

How To Heal Relationship Stress Using This ‘Psychic’ Method

April 21, 2018 by Ray Rivers

OK, my title sounds pretty dubious  – do you like the picture? – but no matter who you are, if you’re stressed out in your relationship, and you watch the video, you will know I speak only Truth about your problem – and the solution! If you are on the front page of the blog, click on this article’s title for the video, or else just click here to watch it.

Filed Under: Couples, Family, Uncatagorized Tagged With: better marriage communication, better relationship communication, beyond therapy, building intimacy, communication help, couples counseling, couples therapy, creating trust in a relationship, how to communicate, how to improve communication, how to resolve relationship conflict, how to stop fighting, how to talk about sensitive topics, marriage advice, marriage counseling, marriage therapy, relationship advice, relationship communication

Neat vs. Sloppy: Relationship Hell!

March 25, 2018 by Ray Rivers

It’s a basic timeless relationship conflict, but it runs so deep:
Neat vs. Sloppy.
One of you is an organized clean-as-you-go (then go back and tidy) neat-freak, while the other is a slipshod slovenly mess.
This conflict usually goes on for years and leads to endless arguing, frustration, resentment, and all kinds of relationship misery.
I speak from experience, because my wife of 20 years is efficient, meticulous, and clean, while I am a scattered spontaneous slob.
I also speak from experience when I tell you that we have completely solved this dilemma.
I will share how we did this – because make no mistake, until you really resolve it, a major chunk of your marriage (or relationship) is dismal.
Let’s start with the obvious: nobody really likes or wants to exist in a mess – not even us slobs. If we could hire someone to follow behind us and pick up after us, we would –
(EXCEPT for our work areas – some of us thrive when our papers, or materials, or whatever we use to create are scattered all about our studio or office in a private disorder that makes sense to us, that is a living breathing part of our process – but even then we wouldn’t mind a small invisible angel or two hovering around us and straightening up a little, just keeping things from getting too out-of-hand-)
-But that aside –
Nobody likes a dirty kitchen or bathroom, or clothes strewn everywhere; or junk and debris and all the myriad byproducts of living cluttering up our life spaces – nobody!
So then really, we’re all starting out more on the same page than we might think –
But if that’s the case, then why do us slobs get so pissed and resentful when we are relentlessly nagged and harrassed about it?
Look: we don’t want you to nag us, and we don’t want you to pick up after us either. We basically just want that mess to magically go away…like when I Dream of Jeannie blinks her eyes!
– and when that doesn’t happen, we feel…
Well that’s the whole thing: we feel just as lousy and claustrophobic as you do, but even worse, because there is the added self-loathing of knowing that we aren’t taking responsibility for cleaning up our own mess, even though it’s not a big deal at all, but it totally sucks –
Does that sound confused? Delusional?
No, let me tell you about delusional:
Let’s say I, as a slob, come home for lunch, and immediately kick my dirty boots into the middle of the hallway, toss my papers and jacket onto the couch, and dump my keys and coins and some dirty napkins onto the little table – I just created a huge mess, right?
Well, guess what: there’s no mess in my mind, because if I were to scan the scene for a mess to clean up, I would see a totally clean space, because there are the boots that I have to move in a minute, and there’s the stuff on the couch I’m going to pick up, and there’s that stuff on the table that goes in the drawer, so everything is clean and there’s nothing there except the stuff that’s so about to happen that in my mind it’s already happened – but wait there’s more:
It could be too many years of mommy picking up after us (while daddy ignored her or put her down) – but it might also be all those years of mommy or daddy not picking up after themselves, not owning their own lives and emotions, and the formative pictures and voices through endless family and social traumas imprinted on our heart, paralyzing us so we can’t move to clean up because – we don’t know why but we can’t move – or we’re rebelling, because we resent and hate them in ways we haven’t even faced yet, even though we still love them desperately, and now we’re stuck with all these subconscious self-sabotaging conflicting impulses, or maybe we tried to do something good a long time ago and were punished severely, directly – or indirectly, insidiously – and now we hate ourselves but we can’t admit that so we hate you instead and we serve the worst parts of ourselves like a slave and we tell ourselves that we’re big and strong, or weak and worthless–
-Whatever! But the point is that when you when you say holy crap, what’s your problem, can’t you just not make a mess? What are you, five? The answers are actually:
Maybe not, and maybe…
No, I’m not kidding, and that’s just one sketch of an origin story –
There are so many possible psychodramas we have survived that express themselves in how “messy” and disorganized we are, not even mentioning innate strengths and weaknesses – and look:
I’m not making excuses – we are ultimately all responsible for developing the life hygiene of a healthy adult– being clean and respectful of ourselves and others – but my point is that things are more complicated than they appear on the surface –
-and meanwhile:
Let’s give equal time to the fact that the partner who is neat and organized is literally thrown into psychological and emotional chaos by a partner who won’t keep a clean orderly house, because that house is not safe – they can’t think, they can’t function, and on top of it all it’s just gross and suffocating – so they can’t be safe with their partner, the one person who they count on to create a safe space not only doesn’t care about their safety, but actually actively hurts them, sabotages their very wellbeing –
And depending upon their own background, they could be in a lot of trouble – disaster even! – if things are messy….it could mean they are not measuring up, or that the rent won’t get paid, or it could mean the beast that haunted their childhood will come out: the belt or the bitch –
Get the picture? This stuff is deep – it’s beyond rational thought –
It’s not about clean and orderly, it’s about care and safety and love and respect –
So how do you solve it?
You start by understanding two things which are true for both of you:
1) Your partner is not deliberately trying to sabotage or attack you. They are growing out seeds that were planted long before they met you.
And:
2) When the two of you establish a constant state of care and connection between the two of you – the sublime intimacy you both long for – all of these issues will disappear.
Does that mean that the messy one will become a model of hygiene and order? Perhaps…or maybe they will simply get better and better, more conscientious, over time, as their physical actions catch up with their deep sincerity…
Does that mean the nagging control-freak cleaning Nazi will loosen up?
I would say: almost definitely, as the love between you grows and you both feel your hearts cared for in a living way (and as a thoroughbred Eastern European Jew I reserve the right to use the word “Nazi” any time I damn well choose).
I changed – I am so much neater and cleaner and more responsible now. I love caring for my wife’s heart in that way – and I respect myself so much more.
My wife changed – she stopped nagging me, and instead of looking at my messes as conscious communications of how much I (didn’t) love her, she stopped playing the victim and took care of the mess herself – until I decided that I cared too much about her not to vastly improve, even though I still have these weird residual psychological and temperamental blocks that leave some work yet still to go…
But both of us changed because we changed everything else about our relationship – we created a dynamic of constant care and connection and communication that put this other issue of clean vs. messy into a totally different context…instead of it being this giant monster between the two of us, it became a door we walked through together, towards ever-greater care and intimacy….
And when creating that quality of connection becomes your front-and center priority, all the other details – big, small, and even seemingly insurmountable – work themselves out….they dissipate like sand castles in the ocean of the love you create together….
I speak from experience, not fantasy.
And if you sense the truth of this, and want some help with it, you know where to find me.

Filed Under: Couples, Uncatagorized Tagged With: beyond therapy, couples counseling, how to communicate, how to resolve relationship conflict, marriage counseling, ray rivers, relationship advice, relationship communication

Phone: (301) 220-6955 | Address: 10015 Old Columbia Rd, Columbia, MD 21046

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