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CEHow to communicate frustration to your partner:
#1: Pause
When something triggers you, your natural instinct is to react. But communication changes when you create space. Pausing is like building a callus. You are training yourself to hold steady long enough to recognize, “I’m feeling something right now.” That pause gives you the clarity to process instead of just react.
#2: Name it
This one isn’t mine. I learned it from @drchipdodd and @bryanbarley podcast Living With Heart. They talk about the eight core emotions, and I’ve found them to be spot on every time. When I slow down and choose one, whether it’s hurt, fear, anger, or sadness, it’s like I finally have a handle on what’s really happening inside me. Once I name it, I can manage it.
#3: Practice
This is where my background as an athlete comes in. In football, the only way I got better at anything was through consistent reps. Communication works the same way. I practice saying things out loud, checking my tone, even restarting when I don’t get it right. Over time, it becomes second nature.
These three steps, pause, name it, and practice, are tools you can start using today. They will not just help you communicate frustration better, they will help you show up with more clarity, patience, and intention for your partner.
@ced
