The Jealousy Trap: How to Rebuild Trust

Say goodbye to mistrust and suspicion

The foundation of any healthy relationship is built on security, safety, and trust. I find that jealousy can quickly become a trap in relationships and create an ongoing, downward spiral. When jealousy takes over, unrealistic expectations and arguments arise, which creates a recipe for disaster. To get your relationship back on track, you must begin to acknowledge and then actively change your jealous behaviors. If you don’t do the work, your relationship can’t get to a healthy place! Building trust takes time, but is essential to any lasting relationship.
building trust1. Give yourself a reality check. Begin to monitor your jealousy triggers and ask yourself how realistic your jealousy is. When do you get jealous? Is it when your partner isn’t paying enough attention to you, or are there realistic signs? If you become jealous when your partner talks to anyone of the opposite sex, you are probably being unrealistic in your concern. If that’s the case, start to have positive self-talk when you feel the trigger and realize that everyone of the opposite sex does not pose a threat. On the other hand, if there are specific reasons for your jealousy, such as secret emails or messages, you may have a realistic cause for concern that you should address with your partner. Either way, identifying when and how you become jealous is the first step to dealing with your triggers head on.

2. Think about your past. If you were cheated on before, it will take a lot more work to trust and lower your jealousy behaviors and thoughts. Be real with yourself about whether or not you have deep-rooted jealousy that dates back to a past relationship. If you don’t know where the jealousy comes from, it will be much more difficult to extinguish it in your current relationship. Be honest with your significant other about your issues — let him or her know that it may take you some time to build trust, but keep an open communication as you create trust and get over your jealousy.

3. Don’t try to change overnight. If you simply expect to wake up tomorrow without any jealousy, you are doomed for failure. You need to work with your partner to build trust over time. Create a plan with your significant other, and talk about what you each need to do to contribute to a more positive dynamic. For example, maybe your partner needs to stop texting an overly friendly female co-worker, and you need to let him spend alone time with his friends without giving him the third degree when he gets home. Whatever your specific issues are, be explicit about what each partner is going to do to help build a higher level of trust.

Jealousy is one sure-fire way to send a relationship into a tail spin. It’s easy to get trapped in a cycle of questioning, defensive behavior, and arguments. In order to break free, you must take a reality check and figure out where your issues are coming from. Once you make a plan of action and really try to change your patterns, your relationship can get on a better track.

Make an appointment with Estes Therapy today!

Understand Where Jealousy Comes From

Learn How to Stop Being So Jealous

You don’t want to be “that” girlfriend who is extremely jealous and seen as crazy. With some education and self-evaluation, you can become more secure in yourself and your relationship, and learn how to stop being jealous. Let’s tap into how we can control jealous feelings so that we can build trust and have happy healthy relationships moving forward:

5 Ways to Build Trust in Your Relationship

1. Follow Through

Learn to follow through with even small promises in your relationship. If you say you’ll be home at a certain time — either show up as scheduled or call to let your partner know about the delay. Aim for calling at least thirty minutes before the set time so they have notice. When you can be counted on for day to day things, your partner learns to rely on you for bigger issues too.

2. Avoid emotional Triggers

Don’t bring up things that you know will upset your partner during an argument just because you can. In order to feel a secure, trusting connection, your partner needs to know that you won’t go for the proverbial jugular whenever you have a disagreement.

3. Communication

During a time when you’re actively rebuilding trust it’s vital to communicate about issues both large and small. Keeping everything on the table and being transparent about your feelings will start to repair your secure attachment to each other.

4. Be Realistic

Take a deep breath before you react to your partner. If jealousy and mistrust have been a part of your relationship in the past, it seems natural to jump to negative conclusions. Stop and consider if any accusations or suspicions are realistic before you take action.

5. Take Your Time

Building trust in your relationship won’t happen overnight. If you expect major changes in just a short period of time, you’re setting yourself up for failure. Embrace the fact that this is a long journey, but you and your spouse will make it through together. If help is what your relationship need, don’t hesitate to seek out a couples counseling near you.

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It’s been nearly 20 years since I first became interested in studying psychotherapy. I began practicing the scientific approaches to psychotherapy in 1997 and I was hooked from then on.

I earned my Master’s Degree in Marriage and Family psychotherapy in 2004 and I am currently licensed as a Marriage and Family Therapist MFT (LMFT#47653) with the Board of Behavioral Sciences (BBS).

I focus my practice upon the empirically-based and proven research methods of Emotionally Focused Therapy (EFT), Eye Movement Desensitization and Reprocessing (EMDR), and Cognitive Behavioral Therapy (CBT).

I’ve seen these techniques consistently get results and I truly believe they are the most effective at creating positive, long-term change.

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Seeking a therapist can be the best thing you do not just for your relationship, but for yourself. If you are seeking compassionate, knowledgeable, and understanding professional help, we invite you to explore our services. We are here to help you make the most of your life.