How to Cope When a
Partner Asks for Space
“I need space.” Hearing your partner say that he or she
wants space is probably one of the more stress-inducing conversations to be had
in a relationship. Certainly such the conversation leaves us reeling with
questions and anxiety, but what is one to do if a partner makes such a request?
First and foremost,
you must give your partner the space they desire.
Although it may feel completely at odds with what your heart
and mind tell you to do, you must acquiesce. It is important for you to respect
whatever boundary your partner is putting in place, though you may not agree
with it. Remember that in doing so, you are communicating to your partner that
you not only hear their needs, but are willing to respect them as well.
Check in with
yourself
As the partner who was asked to give space, it is very
common to feel anxious, unsure, and longing for more connection from your
partner. Though, what you must keep in mind is how your anxieties about the
space impact how you respond to your partner. In order to do this, is it very
important for you to check in with yourself. How does your partner’s request
for space make you feel? What thoughts come to mind? If you are feeling
anxious, how do you experience and cope with anxiety?
If your anxieties drive you to seek more attention from your
partner, think about the impact this will ultimately have on the relationship. Acting
out on your anxieties by trying to bring your partner back around may only push
them away more. It is very important for you to not only be aware of your own
anxieties, but how they impact how you address and respond to your partner. You
must find ways to self soothe instead of taking out your feelings on your
already distant partner.
Place self-care at the top of your list of priorities.
Rather than focusing on what is happening in the relationship, try to focus on
what you need in order to calm your fears and anxieties. Whether it means
spending time with family or friends, traveling, going for a run or attending a
yoga class, or meditating; make sure that you are putting your mental health
first. In doing so, you not only preserve your own well-being, but also allow
yourself to take a break from the stresses surrounding the relationship,
thereby giving your partner the space they desire.
Understand the “Distancer-Pursuer”
Dance
Oftentimes when one partner pulls away, we see a distance-pursuer
dynamic. What this means is that the partner who asks for space (or distance), might
do so out of feelings of being smothered or controlled. The other partner then
responds by seeking more attention or affection. This becomes a cyclic pattern
of reinforcing each person’s behaviors: the more one partner pulls away because
of feeling smothered or controlled, the more the other seeks attention out of
feelings of alienation or fear of abandonment. This becomes especially toxic if
your partner specifically asks for space, because the distancing partner may
interpret the pursuer’s actions as being a reinforcement of the very reason
they are asking for distance, and interpret the pursuer as being unable or
unwilling to meet their needs. As the pursuer, it is very important to
challenge your automatic thoughts and feelings that your partner is becoming
distant out of malicious intent, and communicate respect and understanding by
not acting out on your desire to seek more attention from your partner.
Set Boundaries
Defining what “space” looks like will be important for both
partners to understand in order to have the need met. Does space mean taking a
thirty minute break after an argument? Having a few hours alone on the weekend?
Or having a period of separation that lasts a few days or months? Having a
conversation regarding boundaries is beneficial in two ways. First, letting
your partner know that you are interested in boundaries on their terms
communicates that not only are you willing to acknowledge their request, but
also a genuine interest in meeting their needs. The second benefit is that
knowing the expectations will (hopefully) give you some clarity and help to alleviate
your anxieties regarding their distance.
Communicate
Understanding and Respect
Above all, remember that a partner requesting space is asking
for you to be understanding and accepting of their needs. Though you may not
understand their request, in order to preserve the relationship it is important
to think about how you can manage your own anxieties while communicating
understanding and respect to your partner. Remember that healthy relationships
do not seek to possess, but rather to understand.