5 Couples Therapy Techniques to Try in Your Relationship
Are you looking for some new techniques to strengthen your relationship? If you’re interested in Integrative Behavioral Couples Therapy (IBCT Therapy) but don’t seem to be able to fit it into your busy schedule, many couples are utilizing teletherapy as a simpler way to make time for their relationship. Scheduling a teletherapy session with an experienced therapist is convenient and can help you work through relationship issues, but why wait? Here are 5 tips to get started today!
1) Express Appreciation
Understanding what makes your partner feel the most appreciated is a step in the right direction. Over time, we may stop expressing appreciation in our relationships because what was once novel has become routine. Maybe resentments have built up over the years, or we assume our significant other already knows how we feel about them. But when we notice and appreciate the little things, people often go out of their way to be even more thoughtful. This doesn’t require big gestures, although it can. Often, simply acknowledging what other people do for us is enough to make any relationship warmer. In fact, I often encourage couples to end the day by listing at least 3 things they are grateful for from that day about their partner or even about the day itself. Knowing that you will have to express your appreciation for things at the end of the night will make you more mindful of things to appreciate during the day.
2) Practice Reflective Listening
Practice might not ever make perfect, but it sure helps. It’s common for people to mistakenly believe that if they withhold approval or affection, their partner will change in the ways they want them to. While this might cause your partner to change, it probably won’t be in ways you like. Practicing reflective listening is one of the best techniques to improve communication in your relationship. So what does it mean?
This is something that a skilled couples therapist can walk you through during your teletherapy session, but essentially it means that you listen to what your partner says and then repeat it back to them in your own words. You can try a simple reflection where you basically repeat back what’s been said, perhaps paraphrasing a little or you can try a complex reflection where you might infer a feeling or an experience based on what was said. This accomplishes two things. It validates what they’ve said because they know they’ve really been heard and it also clarifies any confusion. Instead of waiting for our turn to speak, we’re actively listening to what is being said and trying to understand what they’re telling us.
3) Schedule Important Conversations
On a related topic, there are some conversations that are tough to have no matter how skilled we are at communicating. So, when it comes to sensitive issues, it can be helpful to set aside time to discuss them. I call these “relationship business meetings.” For example, maybe your partner wants to have a baby but you’re not sure if it’s a good time for you to start a family, or if you even want children. This is a situation that could quickly escalate into an argument, particularly if the topic comes up in a moment when you already feel stressed out about work or money or any number of other things.
Instead, consider setting aside a weekly meeting for an hour to explore the idea or any other hot topic relationship issues. Choose a time when you both have the mental and emotional bandwidth to be fully present, and keep in mind that you don’t necessarily need to find an answer at this time. The intent is to simply get the conversation started when you’re both in a calm and receptive state of mind—maybe even over brunch. You can always schedule a follow-up for later on, which will give you time to consider things in more depth.
By setting aside a weekly time to meet, you consolidate arguments into a single episode rather than it bleeding into the relationship throughout the week. It also allows time and space for each partner to reflect on their experience and opinions, and to come to the conversation more thoughtful and respectful of their needs and their partners.
If you’re still finding it difficult to find your way through an issue, bring it to your teletherapy session. Your couples therapist will be able to offer you a fresh perspective and some useful insights into your current dynamic.
4) Unplug From Your Phones
Most of us spend far too much time on our phones these days. We might not even be fully aware of how many hours we spend looking at a screen because so many useful things are on our devices that we rely on everyday—from work emails to grocery delivery apps, it’s all there. But this can mean that we’re less present for the people we love the most. Be sure to designate time when the phones and tablets are put away and it’s just the two of you. It can be tempting to distract ourselves when we’re under stress or things don’t seem to be going well, but if we’re going to improve our relationships we have to first show up.
5) Remember to Have Fun!
Maybe your relationship isn’t quite as spontaneous as it used to be, and that’s okay, but it’s still important to remember to make time for fun. Playfulness is an important part of being in a relationship. What are some of your favorite things to do together as a couple? Do you share any hobbies or interests? It’s all too easy to get caught up in the daily grind of bills and cleaning the house, so be sure to prioritize enjoying your life together. After all, what’s the point in working so hard if you don’t slow down once in a while?
Remember fun doesn’t have to be the big spontaneous trips you took before, but it could be jamming out to an old song you used to love on the way to taking your kids to soccer practice or ordering in dinner from a place you used to love going to. When it comes to happiness and fun, it’s not the big events that actually create the most joy, but it’s often the smaller more meaningful events that do.
Benefits of Teletherapy
Are you interested in learning more about teletherapy and why so many people prefer it for couples therapy? To begin with, the platform uses special software that is completely secure and in compliance with HIPAA standards. Teletherapy is also popular because it eliminates the need to commute in traffic or even for a couple to be in the same location, especially after an argument where one member of the couple may not feel emotionally as safe.
This can help ensure that your sessions are more consistent and that you’re never worried about making it to your appointment on time. Plus, it gives you more choice when it comes to finding a therapist that’s right for you since you aren’t limited to local options. Not to mention, you might simply feel more comfortable in sweatpants on your living room couch than you would in an office environment.
Schedule a Teletherapy Session
At COPE Psychological Center, our mission is to provide holistic mental health care that considers the whole person. If you’re struggling in your relationship, we’re here to help. You can schedule an appointment for Integrative Behavioral Couples Therapy by calling 310-453-8788, or simply use the email form below. Even if you aren’t located in Los Angeles, teletherapy appointments are available throughout the entire state of California.