18 Ways to Handle Emotional Crises in Relationships


Coping Strategies for Emotional Crises in Relationships

Relationships can be a source of love, joy, and fulfillment. However, they can also be fraught with emotional challenges that can throw us off balance.

Whether it’s an argument with a partner or a misunderstanding with a friend, emotional crises are inevitable in relationships. Here are some coping strategies to help you navigate emotional crises in relationships.

Flashcards as Practical Tools

We often struggle to articulate our emotions in the heat of the moment, leading to feelings of frustration and helplessness. Psychological flashcards can help you identify and express your emotions more effectively.

The flashcards are designed to prompt you with a range of emotions, such as anger, sadness, fear, and happiness, and help you identify the intensity of each emotion. This way, you can communicate your emotions more clearly with your partner or friend.

Don’t Take Things Personally

One of the Four Agreements by Don Miguel Ruiz is to not take things personally. This philosophy reminds us that we have the power to choose how we react to situations.

When we take things personally, we give others the power to control our emotional state. By reclaiming our personal power, we can choose to respond from a place of self-knowledge instead of reacting with strong emotions.

It’s Not About Me

When we experience emotional distress in a relationship, we often feel like it’s about our personal feelings and opinions. However, it’s important to realize that the “primitive voice” inside us can distort our perceptions and make us believe it’s all about us.

Emotional mirroring is the process of attunement with our partners that leads to a greater sense of self and emotional development. This mirroring allows us to get a better understanding of our partner’s perspective and realize that it’s not always about us.

Watch the Show

We tend to have a need for control, and when we are faced with chaos or unpredictability, we can experience anxiety. However, ‘watching the show’ can help us learn to accept things as they are, even if we don’t have control over them.

No One is an Expert on My Feelings Except for Me

Taking control of our emotions requires setting psychological boundaries. We cannot always control what others say and do, but we can control our reactions to their behavior.

By recognizing and trusting our emotional control, we can set psychological boundaries that protect our mental health.

Take Opposite Action

Depression or negative rumination can lead to inaction which creates further emotional distress. Taking opposite action requires conscious action to do something productive that counters our negative thoughts.

By taking opposite action, we can learn to break the cycle of inaction and move forward.

Think Before You React

When we’re faced with emotional crises in relationships, it can be easy to react based on past experiences and habitual responses. However, it’s important to take a pause and think about the situation objectively and rationally.

This helps us approach our emotions with clarity and perspective.

The “Rejecting Other” can Simultaneously be the “Loving Other”

Relationships are complicated, and we may experience both love and rejection from the same person.

Accepting that both of these emotions can coexist and learning to navigate them is essential to maintaining healthy relationships.

There is Always Another Emotion Underlying Anger

Anger is often a secondary emotion, which means that underneath it lies another emotion such as fear or hurt. By identifying and addressing the underlying emotion, we can better understand our emotional responses and communicate them more effectively.

Just Listen

Effective communication is essential to healthy relationships. One of the vital skills of communication is listening.

Active listening involves summarizing and verifying what the speaker said to show that we understand their perspective. This validation creates a sense of emotional safety that allows for more effective communication.

Everything is Impermanent

As Buddhists would say, “everything is impermanent.” This means that emotions and situations are always in flux, and nothing will stay the same forever. Recognizing the ebbs and flows of life can help us cope better with the ups and downs of relationships.

I can’t Always “Fix it”

As common in our Type A personalities, we have a need to solve problems and make things right. However, some situations such as grief, loss, or pain are beyond our control.

Accepting that we cannot always fix things and learning to sit with uncomfortable emotions is essential to emotional growth.

Find Your Voice

Self-expression is key to understanding ourselves and our needs. By finding our voice, we can communicate more effectively with our partners and friends, leading to greater intimacy and self-esteem.

Be Alone in the Presence of Another

We often rely on others for our happiness, but true emotional wellbeing requires self-dependence. Being alone in the presence of another allows us to experience happiness and emotional safety without relying on the other person to fill a void.

Take Responsibility for My Feelings Only

Projection is a common phenomenon where we attribute our emotions to someone else. However, by taking responsibility for our feelings, we can avoid projection, increase self-awareness, and promote accountability.


Boundaries are essential for maintaining healthy relationships. They help us protect ourselves from split-off emotions and intrusion, which can lead to resentment.

What are My Values?

Clarifying our values is essential to maintaining healthy relationships.

By understanding what is important to us, such as family time, money, power, respect, or admiration, we can ensure that our relationships align with our values.

Let Go of Ego

Ego can create barriers to emotional growth and self-awareness. By letting go of ego, we can learn to approach situations with greater emotional intelligence and improve our relationships.

In conclusion, relationships can be hard, and emotional crises are inevitable. However, learning to cope with emotional crises can help us navigate relationships with greater emotional intelligence and self-awareness.

By employing the coping strategies discussed, we can promote healthy relationships and emotional growth.

Understanding Emotional Triggers in Relationships

As human beings, we all have unconscious wounds that shape how we experience the world. These wounds can be triggered in relationships, leading to emotional distress.

Here are some ways to understand emotional triggers and handle them in relationships.

Relationships and Unconscious Wounds

Unconscious wounds are emotional wounds that we carry from our past experiences. These wounds shape our beliefs about who we are, what we deserve, and what we can expect from the world.

When we experience emotional triggers in relationships, they are often related to these unconscious wounds. For example, if we had a controlling parent, we may be triggered by any kind of control in our relationships as an adult.

By recognizing and understanding our unconscious wounds, we can start to work through them and avoid triggering them in our relationships.

The Power of Control in Relationships

Control is a common source of emotional triggers in relationships. We all have a need for control to some degree, but excessive control can lead to anxiety and chaos.

In relationships, control can manifest in various ways, such as trying to change our partner or micromanaging their behavior. The key to handling control issues in relationships is to communicate openly with our partner and create a safe space for each other to express their needs.

By prioritizing effective communication and seeking to understand each other’s perspectives, we can avoid letting control become a source of emotional distress.

Emotional Expression and Communication in Relationships

Effective communication is essential to healthy relationships. Emotions are often difficult to articulate, leading to misunderstandings and emotional triggers.

By improving our communication skills, we can better express our emotions and attune to our partner’s emotional needs. Active listening involves summarizing and verifying what the speaker said to show that we understand their perspective.

This validation creates a sense of emotional safety that allows for more effective communication. By taking the time to truly listen and express ourselves honestly, we can navigate emotional triggers in relationships with greater ease.

Coping with Relationship Crisis

Relationship crises can be especially challenging, and they require special coping strategies. Here are some ways to cope with relationship crises effectively:

Coping Strategies for Emotional Crisis in Relationships

We have already discussed several coping strategies for emotional crises in relationships, such as using psychological flashcards and taking opposite action. However, in a crisis, it’s important to be gentle and compassionate with ourselves.

We may not be able to overcome emotional distress overnight, but with time and practice, we can improve our emotional intelligence and resilience.

Seeking Professional Help in Relationship Crisis

In some cases, the best way to cope with a relationship crisis is to seek professional guidance. A therapist can help us work through trauma, heal emotional wounds, and develop healthy coping mechanisms.

Therapy can be especially useful for couples experiencing relationship crises as it allows for neutral perspective and a safe place for each partner to express themselves.

Self-Care in Relationship Crisis

Self-care is another vital component of coping with relationship crises. Taking care of our physical and mental health promotes emotional resilience and can help us manage our emotions more effectively.

Self-care can take many forms, such as meditation, mindfulness, exercise, or simply taking time for ourselves. By prioritizing our self-care, we can approach relationship crises with greater calm and emotional balance.

In conclusion, understanding and handling emotional triggers in relationships is essential to maintaining healthy relationships. By recognizing and understanding our unconscious wounds, improving our communication skills, and seeking professional guidance when needed, we can cope with relationship crises effectively.

Prioritizing self-care and being gentle with ourselves in times of emotional distress can help us build emotional resilience and promote healthy relationships. In conclusion, having healthy relationships requires ongoing effort and emotional intelligence.

Emotional crises, unconscious wounds, and control issues are just some of the challenges that can arise in relationships. However, by recognizing and understanding these issues and working on our communication skills, we can handle them more effectively and promote healthy relationships.

Seeking professional guidance and prioritizing self-care are also essential components of coping with relationship crises. Relationships are a vital part of our lives, and by prioritizing emotional intelligence and mindfulness in our relationships, we can nurture strong, healthy connections that bring us love, joy, and fulfillment.

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