The Damage of Stonewalling & Overcoming This Relationship Issue
Stonewalling in a relationship is a common issue when a person shuts down and refuses to communicate with the other, especially during an argument or conflict. This is often referred to as the “silent treatment.” Stonewalling is a harmful communication pattern that leads to emotionally disengaging from conversations, either as a defense mechanism or a manipulative tactic. People stonewall in many types of relationships, not just romantic relationships. This behavior can be incredibly frustrating and hurtful for the partner who is stonewalled, creating a sense of distance and disconnection. Being stonewalled can make someone feel hopeless about resolving issues. While it can be challenging when dealing with stonewalling, it is important to acknowledge the other person's feelings and work together to overcome stonewalling for a healthier relationship.
John Gottman, a renowned relationship researcher, identified stonewalling as one of the "four horsemen" that can predict the breakdown of romantic relationships.
Understanding Stonewalling
The first step in responding effectively to stonewalling is understanding what it is and why it happens. Stonewalling is a defense mechanism that occurs when people feel overwhelmed or flooded with emotion and shut down to protect themselves. Stress from life, such as work or family challenges, can also contribute to this reaction. Sometimes, people stonewall out of concern for their partner's reaction, hoping to avoid escalating conflict or emotional discomfort. Stonewalling often stems from fear, anxiety, and frustration. This can happen in response to conflict, stress, or other emotional triggers and manifest as a refusal to talk, a lack of engagement or eye contact, or a physical withdrawal from the situation.
It’s important to realize that while stonewalling can be a natural response to feeling overwhelmed, it can lead to negative outcomes if not addressed. If stonewalling becomes a pattern, it can create a sense of disconnection and distance, making the other partner feel unheard and unimportant. To deal with stonewalling, couples should focus on self care to manage emotional triggers, and take breaks during conflict to calm down. Taking a moment to pause and breathe can help with emotional regulation, and recognizing difficult moments can be an opportunity for growth. Open talking and communication are essential for rebuilding connection and achieving peace in the relationship. It doesn’t matter which specific strategy you use—what matters is the intention to reconnect and resolve the issue together. Ultimately, stonewalling is one of the “four horsemen” that predict relationship dissatisfaction and potential divorce, but it can be addressed with awareness and effort. Taking a course on communication or relationships can also help couples learn to overcome stonewalling and build healthier patterns.
Types of Stonewalling in a Relationship
Stonewalling in a relationship can take many forms, each with its own unique impact on communication and emotional health. Recognizing the different types of stonewalling behavior is essential for partners who want to address the underlying causes and create a more supportive environment for difficult conversations. Here are some of the most common types of stonewalling in a relationship:
Intentional Stonewalling: This form of stonewalling is a conscious defense mechanism, where a person deliberately uses the silent treatment or emotional withdrawal to avoid conflict or control the conversation. Intentional stonewalling often leads to emotional distance, making it difficult for partners to communicate openly and resolve issues.
Unintentional Stonewalling: Sometimes, individuals stonewall without realizing it. Unintentional stonewalling usually happens when a person feels overwhelmed, attacked, or anxious during a difficult conversation. As a way of self soothing, they may shut down or withdraw emotionally, not to hurt their partner, but to protect themselves from intense emotions or stress.
Emotional Stonewalling: In this type, a partner shuts down emotionally, refusing to share or respond to feelings. Emotional stonewalling can leave the other partner feeling isolated and frustrated, as their attempts to connect or communicate about important issues are met with indifference or avoidance.
Verbal Stonewalling: This behavior includes giving two word responses, changing the subject, or using dismissive language to avoid meaningful conversations. Verbal stonewalling can be subtle, but it prevents real communication and keeps conflicts unresolved, leading to ongoing frustration in the relationship.
Nonverbal Stonewalling: Sometimes, stonewalling is communicated through body language rather than words. Avoiding eye contact, turning away, or crossing arms are all nonverbal cues that signal disengagement. Nonverbal stonewalling can be confusing for the partner, as it may not be immediately clear why the person is emotionally withdrawing from the conversation.
Partial Stonewalling: In some relationships, a partner may not completely shut down, but instead selectively withdraw from certain topics or conversations. This partial engagement can create confusion and a sense of rejection, as important feelings or concerns are left unaddressed.
Understanding these many forms of stonewalling in a relationship is the first step toward healthier communication. It takes effort and self-awareness to recognize when these behaviors are happening, whether they are intentional or unintentional. By acknowledging the impact of stonewalling and being willing to talk openly about feelings and fears, partners can begin to address the underlying causes and rebuild emotional connection. If stonewalling continues to be a barrier, seeking support from a mental health professional can provide valuable guidance and help both partners learn new ways to communicate and connect.
Stonewalling's Impact on Relationships
Stonewalling isn’t just an innocent pause in communication; it carries serious emotional and relational consequences, such as:
Erosion of Trust: Consistent stonewalling creates feelings of distrust and insecurity in the relationship, making partners feel isolated and uncertain.
Deepened Emotional Disconnect: The person experiencing stonewalling may feel ignored, disrespected, unloved, or even feel hopeless, which further weakens emotional bonds.
Escalation of Conflict: Rather than resolving issues, stonewalling can lead to unresolved problems, allowing conflicts to escalate internally and potentially causing resentment and anger to build over time.
Physical and Emotional Stress: Stonewalling triggers stress responses in both partners, raising anxiety levels and negatively impacting mental health, leading to symptoms like depression, anxiety, or even physical health issues such as headaches and digestive problems.
Impact on Intimacy: Emotionally disengaging behavior significantly impacts intimacy, making genuine connection challenging and leading to dissatisfaction in the relationship.
Ultimately, stonewalling can undermine the foundation of a relationship, making it difficult to rebuild trust, connection, and emotional safety.
Responding to Stonewalling
If you are dealing with stonewalling in a relationship, there are several ways to respond effectively. The following strategies are designed to help you overcome stonewalling by fostering open communication and emotional connection. It is important to acknowledge your partner's feelings and ensure that the underlying issues are properly addressed. Here are some strategies to try:
1. Recognize Your Own Triggers
The first step in responding effectively to stonewalling is to realize your own triggers and patterns of behavior. When you notice a surge of emotion, such as feeling overwhelmed or flooded, take a moment to pause and reflect before reacting. Practicing self care, like self-soothing or taking a break, can help you manage these triggers and respond more calmly. If you become angry or defensive when your partner stonewalls, this can escalate the situation and make resolving it more difficult. Instead, stay calm and centered, and focus on your feelings and needs.
2. Use “I” Statements
When communicating with your partner, try to use “I” statements instead of “you” statements. Talking openly and honestly is important, especially when you acknowledge your partner's feelings and concerns. Sometimes, people avoid open communication because they are worried about their partner's reaction, but using “I” statements can help avoid blame and defensiveness and create a safer communication space. For example, instead of saying, You always shut down when we argue, try saying, I feel frustrated and unheard when you shut down.
3. Take a Break
If you or your partner is feeling overwhelmed or flooded, taking breaks from the conversation can be helpful. Recognizing the moments when emotions are running high and intentionally pausing for a moment can allow both of you to regain composure and seek peace. It doesn’t really matter what form the break takes—what matters is that both partners agree on it and use it to de-escalate tension. Spend at least twenty minutes apart to allow physiological calming during a break. However, it’s important to set a time limit for the break and return to the conversation when you feel calmer.
4. Practice Active Listening
When your partner is communicating with you, try to practice active listening. This means giving your full attention to what they are saying, acknowledging their feelings and the emotion behind their words, and responding with empathy and understanding. Open talking is essential—avoid interrupting, and try to reflect on what you hear to ensure you understand correctly. By actively engaging in dialogue, you can better deal with difficult conversations and relationship challenges. Practice physiological self-soothing techniques like focusing on your breath to help you stay calm and engaged during these conversations.
5. Seek Professional Help
If stonewalling is a persistent issue in your relationship, seek professional help. Taking a course on communication or relationships can provide structured guidance and practical tools to help couples overcome stonewalling. A therapist or counselor can ensure that these behaviors are properly addressed, help you develop strategies for communicating effectively, and provide support and guidance as you work through the issue.
Conclusion
Stonewalling, if left unaddressed, can lead to chronic misunderstandings, emotional wounds, and prolonged dissatisfaction in relationships. The stress and challenges of life can threaten connection, making it even more important to prioritize self care and self-soothing. Ultimately, addressing stonewalling is essential to restore peace and emotional well-being in your relationship.
At South Denver Therapy, we understand the complexities of communication barriers like stonewalling. If you or your partner are struggling to navigate through these patterns, our experienced therapists are here to provide compassionate, professional guidance to help restore healthy communication and strengthen your relationship.
