how to reconnect after a fight

Fights and disagreements are an inevitable part of any relationship. Even the healthiest relationships will have conflicts from time to time. The key is not to avoid fights altogether, but to learn how to reconnect and move forward after having an argument with your partner. With some self-reflection, communication, understanding and effort, you can emerge from a fight feeling closer and more connected. Here are some tips on how to reconnect after a fight:

Take Time to Cool Off

After a heated argument, emotions are likely running high for both you and your partner. You may feel angry, hurt, resentful, or confused. These intense emotions make it very difficult to have a productive conversation immediately following a fight.

So it’s crucial that you and your partner take some time – even just 20-30 minutes – to cool off and collect your thoughts before trying to reconcile. Taking a break gives you both a chance to calm down so you can have a rational discussion later.

Reflect on Your Role

Once you’ve gotten some distance from the disagreement, spend a few minutes thinking about how you may have contributed to the conflict. What buttons did your partner push that caused you to get upset? How did you react and make things worse? Could you have communicated better? Taking ownership of your part shows maturity and helps pave the way for resolution.

See Your Partner’s Perspective

After you’ve reflected on yourself, try putting yourself in your partner’s shoes. Think about their side of the story and try to understand why they responded or behaved the way they did. Even if you disagree with their actions, looking at the conflict through their lens will help you have more empathy and patience. Assume positive intent and recognize their position likely makes sense to them, even if it doesn’t to you.

Send an Olive Branch

Once you and your partner have taken some time to cool off and reflect, one of you should extend an “olive branch” to get the conversation going again.

This could be as simple as sending a text apologizing for your role in the disagreement and asking if you can talk. Or you could propose an activity you can do together to help reconnect. Taking the high road and making the first move often helps break the ice.

Have an Open Conversation

When you do have your reconciliation discussion, come from a place of openness, vulnerability, and willingness to see each other’s perspective. Listen without judgment and avoid defensiveness.

Use “I” statements to share your thoughts and feelings. And if tensions start flaring up again during the talk, take another break until you can speak calmly. The goal is to have a thoughtful dialogue, not get into another blow-out.

Acknowledge Your Partner’s Feelings

An important part of the healing process is making your partner feel heard and validated. So even if you don’t agree with their take, acknowledge the emotions they felt, like anger or hurt. Let them know you care about how they felt and you want to understand. Paraphrasing their key points shows you are genuinely trying to see their side.

Find Compromise and Solutions

Finally, look for ways to compromise and make the situation better going forward. Discuss how you can both work to avoid another similar fight in the future. Be open to hearing their requests of you, and make sure to share your needs as well. Finding constructive solutions and agreeing on changes you’re both willing to implement can help resolve the conflict for good.

Let Go and Forgive

To fully move on, practice letting go of any lingering resentment once you’ve made up. You may need to agree to disagree on certain things. The key is forgiving each other and not holding grudges. Remember, you and your partner are on the same team. Refocus on your love and shared goals rather than the mistakes each of you made.

Takeaways for Reconnecting After a Fight

  • Allow time to cool off before trying to reconcile
  • Reflect on your contribution to the conflict
  • Try to understand your partner’s perspective
  • Make the first move to break the ice
  • Have an open and vulnerable dialogue
  • Acknowledge each other’s feelings
  • Look for compromise and constructive solutions
  • Forgive each other and move forward

With some work, empathy and honesty, fights and disagreements can actually strengthen your bond and bring you closer together. Learning to reconnect after conflicts is a skill that will serve you well through all of life’s relationships.


No matter how strong a relationship is, arguments and conflicts inevitably happen from time to time. It’s a normal part of being in an intimate partnership. Disagreements arise for many reasons – unmet needs, poor communication, differences in values, personality clashes, external stressors, and more. Often fights get emotional and heated in the moment. Feelings get hurt, things get said that can’t be taken back. But the fight itself doesn’t have to spell doom for the relationship. What’s most important is being willing and able to reconnect after tempers have cooled down. Reestablishing your bond with care and understanding can allow you to emerge from conflict stronger than ever.

This guide will provide you with steps, strategies and advice to help you reconnect with your partner after an argument or disagreement. You’ll learn how to get perspective, initiate the conversation to make up, have a constructive dialogue, and move forward in a positive way. With some effort and commitment from both people, fights don’t have to leave permanent damage. You can learn and grow together when you know how to reconnect the right way.

Take Time Apart to Cool Down

The first fundamental step to take after any heated disagreement with your significant other is to separate and take some time apart to cool off. This may sound counterintuitive – you likely want to smooth things over as quickly as possible. But trying to resolve things immediately after a nasty fight rarely goes well, because emotions are still running too high for both of you. You are both likely feeling agitated, defensive, unhappy, misunderstood, and unwilling to see the other person’s side. If you try to hash things out in this state, it often just makes the fight drag on or gets reignited.

So it’s crucial to consciously step away from each other for a little while – even if it’s just half an hour. Spending some time alone gives you both a chance to physiologically calm down. Your heart rate lowers, your thinking becomes less reactionary, and your emotions can start to even out. This break also allows you to gain some mental distance from what just transpired. In the heat of the moment, fights can feel very intense and catastrophic. But with twenty minutes apart, you may gain perspective that it wasn’t actually that dire.

Taking space to cool off sets you up for a much more level-headed and productive conversation later when you’re ready to come back together. You’ll both be more receptive, reasonable and willing to see each other’s side. So don’t force a reconciliation talk while tensions are still high. Be patient and take a breather. Then come back with cooler heads prevailing.

Reflect On Your Contribution to the Conflict

Once you’ve gotten some distance from the disagreement and have calmed down, the next step is to spend a few minutes in self-reflection thinking about your own role and responsibility in the conflict. Often in an argument, we get overly focused on how our partner transgressed or hurt us in some way. But for reconciliation to work, you must be willing to take an honest look inside and acknowledge the ways you contributed negatively as well. As the saying goes – it takes two to tango. Rarely is only one person the culprit.

Reflect on what buttons your partner may have pushed that caused you to get so upset and reactive. How did you respond that made the situation worse? Could you have used better communication skills to express yourself more constructively? What was the root feeling or need that drove your strong reaction? Spend time thinking about your part of the dynamic without placing blame or judgment. The goal here is to gain insight into yourself. When you own your mistakes and shortcomings during conflict, it demonstrates maturity, humility and accountability. This helps pave the way for making up.

Even if your partner provoked you or did something clearly wrong, look for the places where you could have chosen a different path. Taking responsibility for the ways you escalated the conflict shows that you want to improve how you handle disagreements as a couple moving forward. And it will likely inspire your partner to reflect on their own behavior as well, creating fertile ground for reconciliation.

See Your Partner’s Perspective

After reflecting on your own role in the fight, the next step is to try viewing the disagreement through your partner’s lens. Make an effort to put yourself in their shoes, and genuinely try to understand why they responded or behaved the way they did. See if you can identify what emotions they were feeling – hurt, fear, anger? What meaning or interpretation did they assign to your words and actions that caused them to react as they did? What sensitivities or vulnerabilities did you unintentionally trigger in them that led to defensiveness? What past experiences might be influencing how they engage during conflict?

Truly trying to understand your partner’s perspective, even if you disagree with their take, demonstrates that you care about them and how they feel. It shows that you value their inner world enough to want to gain insight into it. This act of empathy is so important for reconciliation. When your partner feels seen, heard and understood it immediately lessens their defensiveness.

Assume that their position makes sense to them, even if it seems irrational or wrong to you. Recognize that during fights, we all behave in reactive ways that can be hard to understand from the outside. But if you can identify the emotional root causes driving your partner’s behavior, it gets far easier to be patient and forgiving. They will likely extend you the same grace.

Send an Olive Branch to Initiate Reconnection

Typically after a fight, one partner needs to step up, swallow their pride, and reach out first to get communication going again and start making up. If you and your partner are equally waiting for the other to apologize first, you’ll just stay stuck in cold silence. So if your partner hasn’t yet reached out, consider being the bigger person and extending an “olive branch.” This could be as simple as sending a text saying you want to talk and clear the air. Or you could propose an activity you can do together that might help break the tension. Even just asking how their day is going sends the message that you don’t want to stay angry and disconnected.

Taking the high road often sets the stage for reconciliation. Your partner will likely appreciate you taking this brave first step. It shows maturity, humility and that the relationship is important enough to you to overcome pride. If you caused more harm during the fight, definitely apologize and take ownership of your actions. But even if you were clearly not in the wrong, making the first move does wonders to melt your partner’s defensiveness. When they realize you aren’t staying adversarial, it becomes much easier for them to admit fault as well.

So if you and bae are caught in a cold war of silence, have the courage to reach out, break the ice, and get the dialogue going again. These olive branch gestures can go a long way in helping you reconnect.

Have an Honest and Vulnerable Conversation

Once one of you has extended an olive branch and opened the door to reconciliation, it’s time to come together and have an open, thoughtful discussion to clear the air about what happened during your fight. For this conversation to go well and accomplish true resolution, it’s important you both come to the table in the right spirit.

  1. Listen without judgment: Give your partner space to share their honest thoughts and feelings without criticizing or invalidating them. Don’t interrupt or immediately contradict their perspective. Just let them feel heard.
  2. Practice openness: Don’t come into the talk determined to “win” the argument or with a closed mind. Be open to seeing their side and understanding their viewpoint, even if you disagree.
  3. Own your actions: Take accountability for the negative things you said or did during the fight. Don’t make excuses or defend yourself. Validate where they felt hurt or upset by you.
  4. Share vulnerably: Express your honest feelings and needs using “I statements” rather than blaming “you.” Make yourself emotionally vulnerable without getting defensive.
  5. Find compromise: Look for areas where you can both give a little or meet in the middle to satisfy both of your needs, where possible.
  6. Agree on changes: Discuss constructive things each of you can do differently next time to avoid another damaging fight.

Sometimes having these open reconciliation talks soon after a fight can get heated all over again. If tensions start flaring up, call a timeout. Calmly adjourn the talk for later when you can both speak in a composed, thoughtful manner. The goal is a caring dialogue, not another blowout.

Validate Each Other’s Feelings

A vital part of reconciling with your partner is making them feel emotionally validated after an argument. Even if you don’t agree with their position or feelings, you need to do your best to communicate understanding and care. Use paraphrasing to reflect back the key emotions your partner is conveying, like “It sounds like you felt really disrespected when I said that. Is that right?” This shows you are genuinely trying to get their perspective.

Also express empathy like “I can understand why you would feel that way in that situation” or “You must have felt really hurt when I did that. I’m sorry.” Validate their inner experience even if you would feel differently. Let them know you care about how they felt and you want to understand their emotional world. Your partner will feel immense relief and connection when their vulnerabilities during the fight are acknowledged in this way rather than dismissed or criticized. They will, in turn, soften and be more willing to validate your feelings as well.

Look for Mutual Compromise and Solutions

For reconciliation to feel complete, you and your partner must look for ways to compromise and find workable solutions regarding the issues that led to the fight. Disagreements often arise because one person’s needs aren’t being met. So talk openly about each of your underlying needs and look for ways you might both bend a little to satisfy them better going forward.

For example, if the fight was over one person feeling neglected due to the other working too much, the compromise may be agreeing on dedicating one night a week as “date night” no matter what. If the argument was over jealousy and lack of trust, the solution could involve sharing passwords or minimizing time spent with a person of concern.

Think creatively about constructive changes and agreements you can both feel good about to avoid future conflict over the same issues. This will leave you feeling like you’re a team coming up with unified solutions rather than adversaries. And following through on these changes will help restore trust and goodwill.

Forgive Each Other and Let Go of Resentment

Even once you’ve talked things through and aired your grievances, you may still feel lingering hurt, anger or resentment towards your partner after a fight. These negative emotions are corrosive to a relationship over time. So the final vital step in the reconciliation process is practicing forgiveness and consciously releasing any grudges.

You may need to agree to disagree about certain aspects of the conflict. Your partner may never fully see your perspective, and you theirs. But holding onto bitterness will only breed more unhappiness. For the health of the relationship, make the choice to forgive any transgressions, let go of what can’t be changed, and focus your energy on moving forward in a positive way.

Remember that you and your partner are fundamentally on the same team. The disagreement was a shared bump in the road that you will both learn from. But it’s a small blip in the grand scheme of your relationship. Have faith in your bond and reflect on the happier times and memories you share. This will help contextualize the fight as just one difficult moment, rather than a core reflection of your relationship. Vow to be better and more loving to each other going forward.

In Conclusion

It’s completely normal and inevitable for fights and conflicts to occur in even the healthiest relationships. Disagreements arise out of unmet needs, misunderstandings, differences of opinion, external stress, and many other factors. Often these fights get emotional, reactive and painful in the heat of the moment. But conflicts don’t have to be relationship-ending if you know how to reconnect in a thoughtful, caring way once tensions cool down.

The keys we’ve covered include: allowing time and space apart to gain perspective; reflecting inward about your role in the conflict; empathizing with your partner’s point of view; extending an olive branch or apology to initiate reconciliation; having an open and honest dialogue; validating each other’s feelings; finding compromise on the issues; and mutually forgiving one another.

While fights themselves are never fun, overcoming them through conscious reconnection can actually strengthen your bond, communication and conflict resolution skills as a couple. When done with care and good intent, making up after fights creates deeper trust, understanding and intimacy. So don’t fear or avoid disagreements in relationships. With the right mindset and effort, you can grow closer together on the other side.