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Why Is Communication Breaking Down in My Relationship? Here is how to fix it

“We just can’t communicate anymore.”

This is, without a doubt, one of the most common reasons couples seek therapy. And understandably so—many couples find themselves in repetitive arguments, misunderstandings, and emotional disconnection, all while genuinely trying to understand one another.

Leading researchers in couples therapy, John and Julie Gottman, discovered that they can predict how a conflict will unfold just four minutes into a conversation. Many of us know exactly what that feels like: despite our best intentions, we end up in the same familiar, painful dynamic. It’s no wonder couples believe that if they could just communicate better, everything else might fall into place.

But here’s the truth: communication struggles are rarely the root problem. They’re a symptom—like blinking lights on a car dashboard pointing to something deeper that needs attention.

Communication Is a Signal, Not the Core Issue

When couples say they’re struggling to communicate, what’s often happening is a breakdown in connection, empathy, and emotional safety. If you feel like your partner doesn’t care, doesn’t respect you, or doesn’t understand what you’re trying to say, the issue isn’t simply about the words being used—it’s about the emotional needs that lie beneath them.

In couples counselling, I often say that the process is like getting into a submarine: we don’t stay at the surface arguing over words. We dive deeper. We explore what’s really going on underneath the conflict—our unspoken fears, unmet needs, and the emotional wounds that may have been carried since childhood.

Understanding Deeper Needs

So how do we begin to fix communication in a relationship? We start by uncovering and understanding each person’s deeper emotional needs.

Every couple is different, so the process is always personalized. But one consistent task I use in therapy is helping partners recognize the core needs they carry—needs that often arise from past experiences, attachment wounds, or long-standing beliefs. When we understand what truly hurts or scares our partner—and what they long for—we can respond with more care, clarity, and connection.

Translating Accusations into Wishes

One of the most transformative shifts in therapy is learning to hear what’s behind our partner’s anger or criticism. In systemic therapy, we often say that every attack is a hidden wish.

For example, when someone says, “You’re never home,” what they may really mean is, “I miss you and want more time with you.” When we hear, “You never help with the kids,” the deeper message might be, “I feel overwhelmed and need your support.”

When we learn to translate these accusations into vulnerable wishes, we move from defensiveness to understanding—and from disconnection to empathy.

Mapping the Cycle

Another helpful practice is identifying the vicious cycle many couples find themselves in. Most conflict patterns are not random—they’re repetitive and predictable. Together, we map out the dynamic: how one partner’s reaction triggers the other, how both get stuck, and how emotions like fear, hurt, or loneliness show up.

But we don’t stop there. We dig deeper to uncover the intentions and needs behind each person’s behavior. I once worked with a couple where one partner thought the other had “checked out” emotionally—until he shared that he actually felt deeply lonely and helpless during their arguments. That moment of vulnerability created a turning point. She no longer saw him as distant but as someone in pain. Compassion replaced frustration.

Building Connection First, Then Communication

Every activity and tool in couples therapy is designed to help partners feel seen, heard, and understood. Because when there is emotional connection, communication becomes much easier.

If we can rebuild trust, strengthen empathy, and learn to really listen to each other—not just with our ears, but with our hearts—then learning new communication skills becomes a natural next step.

One of my favorite tools for this is Nonviolent Communication (NVC), which teaches us to express ourselves with clarity and compassion. It helps us speak from a place of self-awareness: noticing what we observe, naming our emotions, expressing our needs, and making specific, actionable requests.

Final Thoughts

So, if you’re stuck in the same fights and wondering why communication keeps breaking down, know this: it’s not just about talking better. It’s about connecting deeper. Once that connection is restored, communication flows much more naturally—because it’s not just about words. It’s about understanding, safety, and care. And that’s what real healing in a relationship looks like.