How to Deal with an Unresponsive Partner

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In a relationship, few things are more hurtful than feeling shut out by your partner. If your sweetheart acts emotionally distant or refuses to talk to you, you might feel tempted to plead with them, berate them, or demand that they let their walls down. While these approaches seldom work, the good news is that there are other things you can try. In this article, we’ll talk you through a few ways you can try to get through to your unresponsive loved one.

This article is based on an interview with our licensed marriage and family therapist, Allen Wagner. Check out the full interview here.

Dealing with an Emotionally Unresponsive Partner

  1. Explain how you feel using “I” language.
  2. Acknowledge how your behavior might contribute to the issue.
  3. Be clear about what you want and need from your partner.
  4. Ask your partner about the best way to help them.
1

Stay calm.

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    When you act on your feelings instead of explaining them, your SO may feel less safe about opening up to you. [1] If you feel yourself losing your cool next time your partner acts distant, take a few slow, deep breaths. You may need to step away for a little while and get your feelings under control before talking to them.
    • Remind yourself that their behavior is about them, not you. When someone acts emotionally unavailable, it’s typically a defense mechanism to help them deal with uncomfortable feelings. [2]
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2

Tell your partner how you are feeling.

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    If your SO is acting distant or shutting you out, calmly explain how this behavior makes you feel. Don’t make any demands or try to force them to open up—just tell them what you’re experiencing. [3]
    • For instance, “When you refuse to make eye contact with me, I feel sad and frustrated. I feel like I don’t matter to you.” [4]
    • Avoid making statements that attack your partner as a person or make it seem like they’re at fault for your own reactions. For example, don’t say things like, “You always act so cold! You’re driving me crazy!”
3

Own up to your part in the relationship dynamic.

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    Try putting yourself in your partner’s shoes. Ask yourself if anything you’re doing might be triggering your partner to go into “defense mode.” For instance, do you tend to interrupt them or tune them out when they’re speaking? Do you lash out or become overly critical when they do something you don’t like? If so, acknowledge it—both to yourself and to them. Let them know that you recognize the problem and are willing to work on changing your own behavior. [5]
    • For instance, say something like, “I know that sometimes I lash out when I feel criticized. But I want you to be able to open up to me when something’s bothering you, so I’m going to work on being better about that.”
    • This can be extremely tough to do. You’re probably feeling very hurt by your partner’s behavior, which is totally understandable! But being empathetic and owning your part in things is a huge step towards helping your partner feel more secure and less defensive.
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4

Explain your needs and expectations clearly.

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    No matter how obvious it might seem to you, remember that they can’t read your mind. Make a specific, gentle request expressing what you want them to do differently. [6]
    • For example, you could try saying, “Next time you’re angry with me, could you please tell me how you’re feeling and what’s bothering you?” Or, “I know you’re upset, but it would mean a lot to me if you would look at me or acknowledge me verbally when I talk to you.” [7]
5

Ask how you can make them more comfortable.

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    In a non-judgmental way, acknowledge that your SO has a tendency to shut down when they’re unhappy with you. Talk to them about what you can do when that happens to make communication easier and put them more at ease. [8]
    • For instance, say something like, “Sometimes when you’re stressed, I’ve noticed that you kind of check out and don’t want to talk. What’s the best way for me to talk to you when that happens?”
    • Make an effort to really listen and understand your partner’s response. [9] You could even try rephrasing what they say in your own words. For instance, “Okay, it sounds like you get quiet because you’re worried about losing your temper and yelling, and you just need a few minutes to yourself to calm down. Is that right?”
    EXPERT TIP

    John Keegan

    Dating Coach
    John Keegan is a Dating Coach and motivational speaker based in New York City. With over 10 years of professional experience, he runs The Awakened Lifestyle, where he uses his expertise in dating, attraction, and social dynamics to help people find love. He teaches and holds dating workshops internationally, from Los Angeles to London and from Rio de Janeiro to Prague. His work has been featured in the New York Times, Humans of New York, and Men's Health.
    John Keegan
    Dating Coach

    The best thing to do might just be giving them space—and that's OK. Underlying anxieties in your relationship might be contributing to your partner's lack of responsiveness. If they aren't comfortable opening up about these anxieties, it could be best to give them time to themselves.

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6

Create strong boundaries.

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    If your loved one regularly deals with problems in the relationship by freezing you out, calmly explain that you’re not going to engage with them if they act this way. Set some specific consequences and be consistent about following through. [10]
    • For example, you might say something like, “Okay, if you’re not willing to talk to me, I’m going to go out for a while. It’s too difficult for me to be around you when you’re acting like this.”
7

Set a good example with your own behavior.

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    Studies show that people who make an effort to be compassionate, open, and responsive to their partners report higher satisfaction in their relationships. [11] As frustrated as you may be with your SO right now, do your best to treat them the way you’d want to be treated. Be attentive to their needs do your best to approach them with compassion and empathy.
    • Whenever your partner opens up to you or behaves in responsive way, acknowledge and reward that behavior! For instance, say something like, “It means so much to me that you shared that with me,” or “I’m so glad we were able to sit down and talk about this.”
    Expert Answer
    Q

    How can I improve my conversation with my partner?

    Allen Wagner, MFT, MA

    Marriage & Family Therapist
    Allen Wagner is a Licensed Marriage and Family Therapist based in Los Angeles, California. After working as a therapist at the Children’s Bureau and Penny Lane Centers, he opened his own practice in 2008. Allen works with both individuals and couples and has 20 years of experience as a therapist. Allen specializes in helping clients improve their relationships, assisting people in managing life transitions, improving communication in all environments, and identifying realistic and positive goals. Alongside his wife Talia Wagner, he authored the book "Married Roommates". He received an MA in Psychology from Pepperdine University and a BA in Film and Creative Writing from the University of Arizona.
    EXPERT ADVICE
    Answer from Allen Wagner, MFT, MA :

    Tailor your conversations to match your current situation! For instance, if you're both out walking the dog, you wouldn't want to discuss something that's really detail-oriented.

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8

Look for other ways to connect.

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    Sometimes distant or unemotional behavior is a reaction to negative feelings in a relationship. In other cases, though, your partner may simply not express affection the same way you do. Consider whether your SO may be uncomfortable verbalizing their emotions. [12] If so, you can focus on trying to understand (and speak) their “love language.” For instance, they may prefer to express or receive intimacy by: [13]
    • Spending quality time with you.
    • Performing or receiving acts of service.
    • Giving or receiving gifts.
    • Expressing affection physically (e.g., through hugs, handholding, backrubs, or sexual intimacy).
    • Do activities and play games together, this allows more communication and social interaction between the two of you [14]
9

Be patient with your partner and yourself.

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    At the same time, give yourself a break if you lose your cool sometimes. It will take a lot of time and work—on both your parts—to change the way you interact with each other. Give your partner time and space to process their feelings, and offer gentle reminders from time to time about your needs and expectations. [15]
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10

Practice self-care.

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    In fact, the stress of constant stonewalling from a romantic partner can actually have an impact on your physical health. [16] When you’re feeling upset or overwhelmed because of your SO’s behavior, take time to relax and do things that you enjoy independently of them. For example, you might:
    • Go for a walk
    • Eat a healthy snack
    • Take a relaxing bath or shower
    • Call a friend or family member to chat or vent
    • Work on a hobby or creative project
    • Meditate
    • Do light stretches or yoga
11

See a therapist if you’re not making progress.

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    If you feel like things aren’t getting better, or like the situation is so tense between you that nothing works, talk to your SO about seeing a counselor with you. If they won’t go, consider going by yourself. A therapist can help you develop stronger coping skills and give you advice about how to deal with your partner’s behavior—or even help you decide whether it’s time to end the relationship. [17]
    • If you’re not sure how to find a therapist, talk to your doctor. They may be able to recommend someone who has experience with relationship issues.
    • Stonewalling or unresponsiveness can be extremely damaging in a relationship. If your partner does it intentionally to hurt or manipulate you, then this is a form of abusive behavior. It’s very important for them to recognize the issue and be willing to work on it.
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  • Question
    How do you improve communication skills in a relationship?
    Allen Wagner, MFT, MA
    Marriage & Family Therapist
    Allen Wagner is a Licensed Marriage and Family Therapist based in Los Angeles, California. After working as a therapist at the Children’s Bureau and Penny Lane Centers, he opened his own practice in 2008. Allen works with both individuals and couples and has 20 years of experience as a therapist. Allen specializes in helping clients improve their relationships, assisting people in managing life transitions, improving communication in all environments, and identifying realistic and positive goals. Alongside his wife Talia Wagner, he authored the book "Married Roommates". He received an MA in Psychology from Pepperdine University and a BA in Film and Creative Writing from the University of Arizona.
    Allen Wagner, MFT, MA
    Marriage & Family Therapist
    Expert Answer
    Set aside time to communicate about the household-related topics, like scheduling things and completing chores.
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    How can I improve my dinner conversation?
    Allen Wagner, MFT, MA
    Marriage & Family Therapist
    Allen Wagner is a Licensed Marriage and Family Therapist based in Los Angeles, California. After working as a therapist at the Children’s Bureau and Penny Lane Centers, he opened his own practice in 2008. Allen works with both individuals and couples and has 20 years of experience as a therapist. Allen specializes in helping clients improve their relationships, assisting people in managing life transitions, improving communication in all environments, and identifying realistic and positive goals. Alongside his wife Talia Wagner, he authored the book "Married Roommates". He received an MA in Psychology from Pepperdine University and a BA in Film and Creative Writing from the University of Arizona.
    Allen Wagner, MFT, MA
    Marriage & Family Therapist
    Expert Answer
    Try playing a game at the table! Companies like Table Topics make topic-related card games that help keep your dinnertime conversations fresh and dynamic.
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      Warnings

      • In many cases, people act unresponsive in relationships because they are insecure or scared. However, if your partner intentionally shuts you out or gives you the silent treatment as a way to manipulate or punish you, then you may be in an abusive relationship. If you suspect that your partner’s behavior might be abusive, talk to your doctor or a therapist for advice. [18]
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      References

      1. ↑ https://www.relate.org.uk/relationship-help/help-relationships/communication/stonewalling
      2. ↑ https://psychcentral.com/lib/stonewalling-in-couples-when-you-or-your-partner-shuts-down
      3. ↑ https://www.relate.org.uk/relationship-help/help-relationships/communication/stonewalling
      4. ↑ https://goodmenproject.com/featured-content/how-to-help-an-emotionally-unavailable-partner-show-up-and-be-fully-present-dg/
      5. ↑ https://goodmenproject.com/featured-content/how-to-help-an-emotionally-unavailable-partner-show-up-and-be-fully-present-dg/
      6. ↑ Allen Wagner, MFT, MA. Marriage & Family Therapist. Expert Interview. 24 September 2021.
      7. ↑ https://www.denverpost.com/2016/05/26/relationships-how-to-deal-with-an-emotionally-distant-partner/
      8. ↑ Allen Wagner, MFT, MA. Marriage & Family Therapist. Expert Interview. 24 September 2021.
      9. ↑ https://psychcentral.com/lib/stonewalling-in-couples-when-you-or-your-partner-shuts-down
      1. ↑ https://psychcentral.com/lib/stonewalling-in-couples-when-you-or-your-partner-shuts-down
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2891543/
      3. ↑ https://www.theatlantic.com/family/archive/2018/11/boyfriend-emotionally-supportive/576040/
      4. ↑ https://www.uagc.edu/blog/the-psychology-behind-the-5-love-languages
      5. ↑ Allen Wagner, MFT, MA. Marriage & Family Therapist. Expert Interview. 24 September 2021.
      6. ↑ https://goodmenproject.com/featured-content/how-to-help-an-emotionally-unavailable-partner-show-up-and-be-fully-present-dg/
      7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5042820/
      8. ↑ https://www.relate.org.uk/relationship-help/help-relationships/communication/stonewalling
      9. ↑ https://www.relate.org.uk/relationship-help/help-relationships/communication/stonewalling

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