Why Fighting in Relationships Isn’t Always a Bad Thing: Understanding the Benefits of Conflict

by | Last updated Jun 14, 2024

Relationships aren’t always smooth sailing. Even the strongest couples experience disagreements and occasional arguments. While the idea of fighting might initially feel negative, the truth is that fighting in relationships isn’t always a bad thing!

In fact, healthy relationship fighting can be a great way to build intimacy, trust, and communication. So, let’s dive into why fighting in relationships isn’t always a bad thing and how to make the most of these moments to strengthen your relationship with your partner.

Why Healthy Relationship Fighting Can Be Good

It might seem counterintuitive, but conflict within relationships is a natural, even essential part of building a strong connection. Every individual is unique, and even partners who are highly compatible will sometimes find themselves at odds, facing disagreements or dealing with unmet expectations within the relationship. Here’s why healthy conflict can be a positive force in your relationship:

  • Resolving Differences and Promoting Understanding: Instead of letting disagreements fester, addressing them head-on allows you to clear the air. By using active listening, seeking to understand your partner’s perspective, and expressing your own needs clearly, you can work towards solutions that are mutually beneficial. Think of it this way: sweeping a lingering frustration under the rug doesn’t make it disappear, but discussing it openly can lead to genuine resolution.
  • Fostering Open Communication and Vulnerability: Sometimes the most honest moments come in the heat of an argument. When done thoughtfully, expressing passionate disagreement can open the door to deeper connection. If both partners feel safe to share their true feelings, even difficult ones, it creates a foundation of trust. Instead of bottling emotions up, healthy conflict can allow you to say, “This matters to me, and I want you to understand why.”
  • Strengthening Your Relationship Over Time: Conflict can help relationships become stronger over time. Successfully navigating conflict teaches you a lot about your partner– their triggers, their communication style, and what they value most. When you see that you can work through disagreements and come out stronger on the other side, your sense of security in the relationship deepens.

Key Points to Remember About Healthy Fighting

  • Not all conflict is created equal. Healthy conflict is characterized by mutual respect and a focus on finding solutions. But, as we’ll explore later in this article, unhealthy patterns such as name-calling, bringing up the past, or refusing to listen are signs that you may need additional support.
  • Repair matters as much as the argument itself. Once the dust settles, how do you address hurt feelings and ask questions to restore trust? Being willing to apologize and actively listen to your partner’s experience is just as important as the initial discussion.

Instead of fearing arguments, realize that fighting can be a good thing for a relationship if partners approach conflicts with an open mind, a desire to listen, and a dedication to finding a solution that benefits both sides. The next time a disagreement arises, remember that it could be a step towards greater understanding, intimacy, and a more resilient bond.

How Often Do Couples Fight in a Healthy Relationship?

It’s easy to assume that couples in happy, fulfilling relationships rarely, if ever, disagree. But the truth is, even the strongest couples face conflicts. The difference lies in their approach rather than the mere existence of those disagreements.

There’s no magic number when it comes to the frequency of arguments. Some couples have a low tolerance for tension, leading to frequent smaller disagreements aired quickly. Others may be more conflict-avoidant, only having major, built-up arguments on rare occasions. Ultimately, neither pattern is inherently good or bad – what matters is what happens during and after the fight.

The Importance of Quality Over Quantity

Here’s why focusing on the quality of your communication is far more crucial than the number of disagreements:

  • Mutual Respect is Paramount: Even when emotions run high, healthy couples don’t let arguments devolve into personal attacks or attempts to tear each other down. They may fiercely disagree on the issue, but the underlying respect for each other as people remains intact.
  • Constructive vs. Destructive Patterns: Do your arguments usually follow a predictable negative pattern (criticism, defensiveness, contempt, stonewalling)? Or can you de-escalate tension, actively listen, and work collaboratively towards solutions, even if they involve some compromise?
  • Focus on the Outcome: Healthy conflict doesn’t mean always agreeing. It does mean that you both generally feel understood and able to find a way forward that honors both of your needs as much as possible.

Instead of worrying too much about how often you’re fighting in your relationship, consider these more insightful questions:

  • Do we treat each other with kindness and respect, even when we’re frustrated?
  • Are we able to express our needs and concerns without fear of judgment or dismissal?
  • Do we feel successful in finding solutions that leave us both feeling relatively satisfied?

If you can confidently say “yes” to these, then you’re likely on the right track, regardless of how many arguments you have in a given month. Should you feel unsure or unhappy with how conflict unfolds in your relationship, remember that seeking guidance from a skilled couples therapist is a sign of strength, not weakness.

How to Fight Healthily in a Relationship

Okay, so we’ve established that conflict is a natural part of any relationship – but how can we ensure that our disagreements are handled in a healthy and productive way? Here are some suggestions to bear in mind:

1. Avoid Attacks, Focus on the Issue

One of the most crucial, yet challenging, skills in healthy conflict resolution is avoiding personal attacks and focusing specifically on the issue at hand. This shift in language might seem subtle. However, its impact on creating a safe and productive space for resolution is profound.

  • Why Attacks Backfire: When we launch into statements like “You always…” or “You never…”, we trigger our partner’s defensiveness. This isn’t necessarily about being sensitive; it’s hardwired into our brains. Attacks on our character activate the same fight-or-flight response triggered by physical threats. When we feel the need to defend our very selves, rational problem-solving becomes virtually impossible.
  • The Science of Blame: Studies on conflict in relationships consistently show that blame, criticism, and character judgments are highly predictive of relationship dissatisfaction and instability. Conversely, researchers have discovered that focusing on specific behaviors and their impact greatly increases the chances of resolving a conflict successfully.
  • From Attack to Actionable: Here’s how to make this shift:
    • Identify the Behavior: Pinpoint the specific action that bothers you. Instead of “You’re so lazy!”, consider “I notice that the laundry has been sitting unfolded for days.”
    • Describe the Impact: Clearly express how this behavior affects you. “When that happens, I feel overwhelmed…” or “It makes me feel like my contributions aren’t valued…”
    • Offer a Solution (Optional): If you have a clear request or possible solution, propose it. “Could we try a system where we fold laundry together after dinner?”

Here’s a brief example of how you might change your approach to convey your point without making an attack.

  • Unhealthy: “You’re such a slob! There are clothes all over the floor.”
  • Healthy: “I see clothes on the floor, and it makes me feel stressed because I value a tidy space. Could we put them in the hamper or closet?”

Even when using this formula, tone of voice matters! Aim for matter-of-fact versus accusatory. This technique takes practice, but the rewards of more peaceful and productive conflict resolution are well worth the effort.

2. Stay on Topic. One Issue at a Time

When emotions run high during a conflict, it’s tempting to bring up past hurts, unresolved problems, or unrelated grievances – a process known as “kitchen sinking.” While this might feel like a way to gain leverage or fully express your frustration, it often derails any hope of successfully resolving the current issue.

  • Why Staying Focused Matters: Our brains, especially when stressed, have limited capacity for complex problem-solving. Trying to tackle multiple problems simultaneously overwhelms our cognitive resources. It increases defensiveness in your partner (“I’m being attacked on all fronts!”) and makes finding a mutually agreeable solution near impossible.
  • Evidence for Focus: Studies on couples’ communication reveal that staying on topic is vital for conflict resolution. Bringing unrelated issues into the discussion is strongly associated with dissatisfaction in relationships and unsuccessful resolution attempts.
  • The “Parking Lot” Technique: To stay on track, try this effective method:
    1. Mutual Agreement: Propose a focus on the most pressing issue. “I know there are other things bothering us, but to make progress tonight, can we focus on [the issue]?”
    2. The “Parking Lot”: Keep a notepad (or use a notetaking app) handy. When a separate issue comes up, acknowledge it, then “park” it for later discussion: “That’s important – let’s note that to talk about later. Right now, let’s get back to…”
    3. Honor the “Lot”: Schedule a specific time to address the “parked” issues. This demonstrates respect for your partner’s concerns and prevents resentment from building.

Below is a scenario of how you or your partner can use the parking lot technique to keep the conversation focused and engage in healthy conflict resolution.

  • Scenario: You’re arguing about a missed dinner date due to your partner working late.
  • Off-Topic Drift: You start bringing up other instances of feeling neglected or unprioritized.
  • Parking Lot Technique: “I hear you that I haven’t been as present as I’d like lately. Let’s put that in the ‘parking lot’ and focus on how to handle unexpected schedule changes going forward.”

Benefits of Staying on Topic During A Conflict

Staying on topic during a conflict offers several key benefits. It promotes clarity by keeping the discussion focused, reducing confusion and misinterpretation. It signals respect by demonstrating that you’re actively listening to and valuing your partner’s concerns about the immediate issue at hand. This focus increases productivity, maximizing the chances of actually finding a resolution that works for both of you. Perhaps most importantly, it fosters trust by showing a genuine willingness to approach the conflict with fairness and a desire to work together in finding a solution.

3. Active Listening & Empathy

Feeling truly heard and understood is one of the most powerful antidotes to defensiveness and anger during conflict. Masterfully employing active listening and expressing empathy can transform a heated argument into a collaborative problem-solving session. But, genuineness is key! Active listening and empathy cannot be faked. Approach conflicts with a true desire to understand your partner’s perspective, even when you disagree.

Active Listening: More Than Just Hearing Someone

Active listening goes beyond simply registering the words your partner says. It involves a deeper level of engagement:

  • Non-verbal Cues: Pay attention to body language, facial expressions, and tone of voice, as these often convey deeper emotions beyond the spoken word.
  • Reflecting Back: Phrases like “It sounds like you’re feeling overwhelmed and frustrated…” demonstrate you’re actively listening and trying to understand their perspective.
  • Summarizing: Summarize what you’ve heard with statements like “So, if I understand you correctly, you’re feeling…” This ensures understanding and prevents talking past each other.
  • Avoiding Premature Solutions: While well-intentioned, jumping to fix things can feel dismissive. Focus on listening fully first, allowing your partner to feel heard.

Empathy Is A Bridge to Connection

Empathy is the ability to put yourself in your partner’s shoes and understand their perspective. It doesn’t mean agreeing with everything they say, but acknowledging their feelings as valid. Try phrases like:

  • “I can see how that would make you feel…”
  • “That must have been really difficult…”

Numerous studies demonstrate that couples who feel understood by their partners report higher overall satisfaction in their relationships. Empathy activates brain regions associated with emotional connection and reduces stress hormones, creating an environment conducive to resolution.

Here’s an example of empathy in action:

  • Without Empathy: “Don’t be so upset! It was just one dish.” (Minimizes their feelings)
  • With Empathy: “I see that this isn’t just about a dish. It sounds like you’re feeling unappreciated. Can we talk about that?” (Acknowledges their feelings and opens the door to a deeper conversation)

Key Benefits of Active Listening and Empathy

The benefits of active listening and empathy overlap in many ways, offering a powerful toolkit for healthy conflict resolution. Mastering them can actually help make fighting a healthy part of your relationship.

  • De-escalation: Helps your partner feel heard, bringing down emotional intensity.
  • Deeper Understanding: Reveals underlying needs and motivations behind behaviors.
  • Reduced Defensiveness: Builds trust and creates a safe space to address concerns.
  • Collaboration: When both partners feel understood, a shift happens from opposing sides to tackling the problem together.

4. Self-Regulation: Master Your Emotions

Anger, hurt, and frustration can hijack our ability to think rationally and find solutions. Recognizing your triggers and practicing self-soothing techniques fosters constructive conflict resolution. Studies suggest that our level of emotional arousal can directly affect our communication style and make it harder to resolve issues. Here are some powerful options:

    • Take a time-out: “I need a few minutes to cool down. Let’s revisit this later” signals respect for yourself and your partner.
    • Deep breathing: Focus on slow, deep breaths to calm your nervous system and clear your thoughts.
    • Grounding Exercises: Bring your attention to your physical senses: notice the feeling of your feet on the floor, the sounds around you, or the sensation of your hands touching an object. This helps reset your nervous system and aids in regaining composure.

In summary, fighting in relationships isn’t always a bad thing, as long as it’s handled in a healthy and respectful way. So, the next time you and your partner find yourselves in a disagreement, take a deep breath, keep these tips in mind, and don’t forget to sprinkle a little humor into the mix.

How To Repair a Relationship After Conflict

While conflict sometimes wounds us, it doesn’t have to leave a lasting scar. What truly matters is how you navigate those disagreements and heal the emotional damage that can sometimes occur. Here are some key steps on how to repair after conflict:

  • Take Time to Cool Down: It’s crucial to allow strong emotions to subside before attempting a productive conversation. Give yourselves space to process your feelings and avoid saying anything further that could be hurtful.
  • Initiate Reconciliation: Once you’ve both calmed down, one partner can reach out to initiate a conversation about repairing the rift. A simple “I’d like to talk about what happened earlier” can open the door to a more productive exchange.
  • Focus on Repair, Not Blame: Rehashing the argument won’t solve anything. Instead, focus on how you can move forward together. Phrases like “I feel hurt when…” or “I would appreciate it if…” can help communicate your needs constructively.
  • Practice Active Listening: Really listen to your partner’s perspective without interrupting. Acknowledge their feelings and try to see things from their point of view. This demonstrates empathy and a willingness to understand.
  • Take Ownership of Your Mistakes: If you contributed to the conflict, be willing to apologize sincerely. A genuine apology acknowledges your role in the situation and shows a desire to do better in the future.
  • Forgive and Move Forward: Holding onto resentment only hurts the relationship. Forgive your partner for their mistakes, just as you’d hope they would forgive yours. Move forward with a clean slate.
  • Renew Positivity: After a conflict, make a conscious effort to bring positivity back into the relationship. Spend quality time together, engage in shared activities, and show affection.

Remember, repairing a relationship takes time and effort. Don’t get discouraged if things don’t improve overnight. By consistently practicing these steps, you can rebuild trust and emerge from conflict even closer than before.

When Is Fighting Unhealthy for a Relationship?

Not all conflict is created equal. While healthy disagreements can be a chance to grow closer, some patterns of fighting can be toxic to your relationship. These toxic patterns erode trust, create resentment, and make it nearly impossible to resolve problems effectively.

  • Focus on Blame and “Winning” the Argument: Is the goal of your disagreements to prove who’s right or wrong? Do arguments feel like battles with a clear victor and loser? This dynamic shuts down productive conversation and prevents you from addressing the root of the problem.
  • Constant Rehashing of Past Issues: Do old arguments and grievances get brought up repeatedly, making it impossible to move forward? This can keep you stuck in a cycle of negativity and resentment.
  • Personal Attacks and Put-Downs: Does your fighting involve name-calling, insults, or criticizing your partner’s character? Healthy disagreements target specific behaviors, not your partner’s core worth.
  • Stonewalling or Shutting Down: Does one partner withdraw emotionally or refuse to communicate during conflict? This leaves the other person feeling unheard and can make it impossible to resolve the issue.
  • The Silent Treatment: Similar to stonewalling, but involves withdrawing all communication – verbally, emotionally, and sometimes even physically. This is a form of emotional manipulation and punishment.
  • Escalating Emotions and Threats: Do arguments ever get so heated that they involve yelling, screaming, or threats? This is a sign that emotions are running too high and the situation is unsafe.
  • Dismissiveness and Minimizing: Does one partner consistently downplay the other’s feelings or concerns during disagreements (e.g., “You’re just overreacting”)? This invalidates the other person’s experience and shuts down communication.
  • Attempts to Control or Isolate: Does your partner try to control who you see, what you do, or how you communicate during arguments? Healthy relationships involve trust and open communication.

Remember: This list is not exhaustive, and what constitutes a “red flag” can vary depending on the couple. However, if you see several of these patterns emerging in your arguments, it might be helpful to consider couples therapy to develop healthier fighting strategies.

The Impact of Unhealthy Fighting Patterns

Just as healthy conflict can strengthen a relationship, unhealthy patterns of fighting can create deep damage. Here’s how destructive arguments can be harmful:

  • Erosion of Trust and Safety: Repeated criticism, name-calling, or contempt can demolish the foundation of a secure relationship. When partners don’t feel safe expressing themselves, vulnerability becomes impossible, and the emotional distance grows. Instead of feeling like a refuge, the relationship starts to feel like a battleground.
  • Unresolved Issues and Resentment: If arguments are circular, focused on blame rather than solutions, or if one partner consistently shuts down, nothing really gets resolved. This leads to a lingering sense of frustration and resentment, chipping away at goodwill and making future conflicts even more fraught.
  • Damage to Self-Esteem: When criticism is constant or focused on a partner’s character rather than specific actions, it can profoundly damage their sense of self-worth. This can lead to feelings of inadequacy, defensiveness, or a sense of walking on eggshells.
  • Potential for Escalation Unhealthy patterns such as stonewalling (refusing to engage) or constant defensiveness can sometimes escalate into more destructive behaviors. Emotional or verbal abuse, threats, or attempts to control a partner are never acceptable and can be incredibly harmful.

Common Misconceptions about Fighting in Relationships

There are many myths we tell ourselves about fighting in relationships. Let’s clear up a few of these misconceptions with a little help from science.

First, is the idea that if a couple argues, it means they’re not meant to be together or they have a toxic relationship. It’s true that research has shown that more time arguing correlates with decreased relationship satisfaction and more negative perceptions of the relationship. But that’s not the whole story.

The way a couple fights is a major part of the equation that is often overlooked in societal understanding of relationship conflict. For example, one recent study showed that conflicts can foster deeper connections and understanding between partners when they’re approached constructively – like using mindful conflict resolution strategies.

Finally, we have the belief that couples who don’t fight have perfect relationships. Well, let me tell you something, friends: no relationship is perfect, and every couple has their own set of quirks and challenges to work through. Numerous studies have shown that even couples that fight less often can still have negative feelings or perceptions about the relationship. So don’t judge yourself if you get stuck in a negative cycle. Just keep working on those communication skills and don’t hesitate to reach out for support from a trained couples therapist if needed.

Final Words: Fighting for a Stronger Relationship

Conflict is a complex but essential part of all relationships. While unhealthy fighting (e.g. personal attacks, focusing on “winning” or pursue-withdraw patterns) can be destructive, when approached with the right tools, fighting in a relationship can actually be a good thing. Focus on open communication, respectful problem-solving, and a willingness to repair after conflict. Remember, the goal is not to eliminate disagreements, but to learn how to navigate them in a way that fosters growth, deepens understanding, and creates a more resilient partnership.

So, the next time you and your partner find yourselves in a disagreement, don’t be afraid to embrace the conflict as an opportunity for growth and connection. And who knows—you might just come out the other side with an even stronger partnership than before. After all, as they say, “the best things in life are worth fighting for.”

Interested in therapy?

Work with world-class therapists at Holding Hope. Take the first step today by filling out the form below, or click the link to self-schedule a free consultation with Mara, the founder of Holding Hope.

Please enable JavaScript in your browser to complete this form.
Name
Why are you reaching out?
Book a consultation online

Click to self-schedule a free 20-minute call.

(917) 740-7199
connect@holdinghopemft.com

The latest from our blog

Questions to Rebuild Trust in a Relationship

Questions to Rebuild Trust in a Relationship

Trust is the bedrock of any healthy relationship, the invisible bond that fosters intimacy, vulnerability, and open communication. It creates a haven where we can be our authentic selves, knowing we are loved, valued, and safe. But when that trust is shattered, the...

How to Reconnect With Your Partner After an Argument

How to Reconnect With Your Partner After an Argument

Arguments happen in every relationship, and, yes, sometimes it can be healthy to argue in a relationships. Whether it's a minor disagreement that quickly escalates or a major conflict that leaves you feeling disconnected, knowing how to reconnect with your partner...