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Work towards more open communication. Seek marriage counseling. Set aside time to reflect and rejuvenate.
Communication about one's thoughts, feelings, and worries in a respectful and honest way can help to guide trust. Don't just rely on your spouse to be more open. Make sure that you both are working towards this. While you may feel less able to be open and honest when you're hurt, avoid closing yourself off completely if your spouse appears ready and able to communicate. Think about the ways that you and your spouse differ in communication. Are you more talkative and expressive with your emotions? Is your spouse more closed off and hesitant to open up? Be patient with yourself. Effective communication can be tricky when you're upset. If you feel like you can't talk without getting angry and upset, state this and end the conversation until you're ready to be more open. For example, say, "I want to communicate with you more openly, but right now I'm too angry and upset to do so. I hope that we can continue this conversation in a few hours or later." Find support and guidance from a professional who has helped many couples before. Therapists with training in marriage and couples counseling can help to foster understanding, trust, and open communication. See this as a way to learn how to communicate better with your spouse about your needs and concerns about trust. Many health insurance plans cover some of the costs of counseling. Look at your health insurance plan about costs involved and a list of counselors in your insurance network. If you would rather pay privately, there may be sliding scale fee options through low-cost counseling centers or private practice therapists. Contact some counseling centers in your area about options. Consider other counseling resources in your area via churches or places of worship. Take care of yourself in mind and body. When you make healthy choices for yourself, you can feel more clear-headed about your relationship and what next steps to take. Do things without your spouse that make you feel better and healthier. Consider these ways to make time for you: Exercise. Go to the gym. Get outdoors. Take walks more often. Try new clothes and things that may you feel good about your body. Do mindfulness exercises such as meditation, yoga, or deep breathing. This can help to reduce negative thoughts and provide clarity in your thinking.