1. Answer only “yes” or “no” until there is a break in the conversation where you can ask for time out to lower the emotional intensity.
2. Have a “time-out” signal that you and your partner agree that you will both observe without negative judgements of each other.
3. Negotiate a time to talk when you can both manage your emotional distress.
4. Ask questions of your partner.
5. Use the “mirorring” technique – which is “so what I hear you saying is” (paraphrase what partner is saying) and then ask “did I get it” and stay with it until they say “yes, u got it.” This is one of the great communication techniques and can be used in any relationship.
