Having a controlling spouse can be emotionally draining and challenging. And it can also have a serious detrimental impact on both our mental and physical health.
So – if you believe your spouse or partner is overly controlling, it is essential to deal with the issue.
It’s not easy, but it is possible. And it’s critical to dig deep to find the bravery and energy to do it.
Be prepared! It’s not likely that there will be an easy fix.
It will take time, patience, and courage to address and manage the situation in a healthy and constructive manner. But it will be worth it and incredibly freeing to restore your own freedom.
Todays’ post focuses on practical strategies and tips that may help you deal with a controlling spouse and regain your sense of autonomy and well-being.
Find Resources to Deal with A Controlling SpouseHow to Break Free from a Controlling Spouse
Living with a controlling spouse, especially for a long time, can warp your sense of reality.
Whether or not you realize it today, it’s important to remember that you deserve to be in a healthy and balanced relationship.
Here are key strategies and tips to help you start the journey of breaking free from the confines of a relationship with an overly controlling spouse.
- Recognize the Signs: The first step in dealing with a controlling spouse is to acknowledge the signs and understand that their behavior is not your fault. Educate yourself about controlling behaviors in relationships to gain awareness and objectivity. To learn more, read: 9 Tell-Tale Signs of a Controlling Spouse.
- Understand the Root Causes: It’s essential to understand the underlying causes of the behavior of a controlling spouse. Often, controlling behavior stems from deep-seated insecurities, fear of losing control, or past traumatic experiences.
- Communicate Effectively: Open and honest communication is key when dealing with a controlling spouse. Express your feelings, concerns, and boundaries in a calm and assertive manner. Use “I” statements to clearly articulate how their behavior impacts you. Focus on expressing your needs and assert your right to autonomy and respect.
- Set Clear Boundaries: Establishing and enforcing boundaries is essential in any relationship, but it especially critical when dealing with a controlling spouse. Clearly define what is and isn’t acceptable to you and communicate these boundaries to your partner. Be prepared for pushback but remember that boundaries are essential for maintaining your emotional and mental well-being.
- Seek Professional Help: If the controlling behavior persists, seeking professional help can be beneficial. Marriage counseling or therapy can provide a safe space to address the dynamics of your relationship and work towards finding healthier ways to communicate and relate to each other.
In some cases, the behavior of a controlling spouse may escalate and become emotionally or physically abusive.
If you find yourself in such a situation, remove yourself from the situation and seek professional help immediately.
Reach out to a therapist, counselor, or a helpline specializing in domestic abuse.
They can provide you with the necessary guidance and support to ensure your safety.
Other Strategies to Help You Deal with a Controlling Spouse
There are many potential strategies to employ as you seek to manage your relationship with your controlling spouse.
Only you will know how realistic each of these suggestions is, given your specific situation.
The key is to be sure to challenge your assumptions as much as possible – because part of being in a controlling relationship means you may have also been brainwashed into believing you are powerless.
So here are some other ways to work towards freedom:
- Establish a Support Network. Isolation is often a tactic used by controlling spouses to maintain their power. They will intentionally make it difficult for you to have other healthy relationships. Do what you must to establish and maintain a support network. Reach out to family, friends, or support groups who can offer guidance, understanding, and validation. Share your experiences and concerns with trusted people who can provide emotional support and perspective.
- Prioritize Self-Care. Focus on activities that bring you joy, reduce stress, and promote your well-being. Engage in hobbies, prioritize your physical health, and nurture positive relationships outside of your marriage. Taking care of yourself allows you to maintain a sense of identity and resilience amid a challenging situation.
- Develop Assertiveness Skills. Learn to advocate for yourself, express your needs and desires, and assert your right to make choices and decisions. Seek opportunities to increase your autonomy and regain a sense of self-empowerment.
- Focus on Personal Growth: While it may be challenging, try to invest time and energy in your personal goals, passions, and development. By focusing on personal growth, you are not only enriching your own life but also building resilience and independence outside of the control of your spouse.
It is essential to acknowledge what you have been through. Living with a controlling spouse is a form of emotional abuse and it leaves scars.
Be sure to give yourself the time, grace and space to heal.
When Nothing is Helping
Sadly, there may be times when attempting to manage a controlling spouse is impossible. If you are not making the progress you feel is necessary, it may be time to take other action.
A few priorities to consider include:
- Document Patterns and Seek Legal Advice: If the controlling behavior escalates or becomes abusive, it is important to document instances of abuse and seek legal advice. Keep a record of specific incidents, including dates and descriptions. Recognize that your safety and well-being are paramount and take the necessary steps to protect yourself and your rights.
- Consider Your Options: If your efforts to address the controlling behavior have been ineffective or if you feel consistently unsafe or unhappy in the relationship, it may be necessary to consider more drastic options.
Ultimately, your happiness, well-being, and safety are paramount, and you have the right to make choices that best serve you.
Reflect on whether the relationship is healthy and whether your needs are being met.
If efforts to address the controlling behavior prove unsuccessful, it may be necessary to consider separation or divorce for your well-being.
How to Deal with a Controlling Spouse
Dealing with a controlling spouse is undoubtedly challenging, but it is important to remember that you have agency and the right to live a fulfilling life free from control and manipulation.
You can navigate this difficult situation and work towards a healthier and more balanced relationship or, if necessary, a new chapter of your life.
We are all equally deserving of the right to pursue our own happiness and the freedom to be our authentic selves.
Thank you as always for reading.
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Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a health care executive and 15 years (and counting) as a consultant. The common thread through Joan’s professional life has been a commitment to lead, mentor and coach current and future leaders, and women from all walks of life. KindCompassCoach provides information and advice grounded in Joan’s personal experience; however, all articles are backed by research and provide facts and advice from a wide variety of experts. Joan also serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.
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