After a breakup, it’s normal to experience a range of emotions as you come to terms with the fact you’re no longer a couple. There’s no right or wrong way to feel and feelings can fluctuate constantly. On any given day, you might feel sad, angry, exhausted, frustrated, anxious, or even relieved. When a relationship ends, many people experience a sense of loss and disappointment. It can be difficult to let go of the hopes and dreams you had for your relationship and look towards a new and uncertain future. Even if you were the one who ended the relationship, or you know it was unhealthy, the fear of the unknown can be harder to bear than the unhappiness you felt in the relationship. You might start to wonder if you have made the right decision. Both of you will miss things about each other, even when there’s a new partner involved. You may remember things you loved about your ex only when the relationship is over. No matter how happy your new partner makes you, it’s OK to miss some aspects of your previous relationship. But, while the leaver and the left may share a sense of loss, these feelings are likely to be more intense if you didn’t choose to end the relationship. You may feel out of control and, in the immediate aftermath,  it’s hard to minimise this feeling. Your routine has been disrupted and your life has changed. Psychologist and psychotherapist Dr Janet Reibstein explains: You haven’t planned for things so the chaos will be that much greater, the grief will be that much greater, and you’ll be going at a different pace. However, it’s often the emotional, rather than the practical, loss that feels most painful. Dr Reibstein recommends allowing yourself time to grieve your loss. It’s fair to say that, normally, as with a death, people go through the mourning process or readjustment and come out of it alive, and sometimes better off. Tips for dealing with a breakup: 1. Take time out to grieveRecognise the intense and conflicting emotions you’re feeling and accept that you won’t be at your best for a while. It’s OK to give yourself a break. 2. Remember that grief lessens with timeIt might seem easier said than done, but try to remind yourself that things will get easier after a while. 3. Don’t go through it aloneIsolating yourself can make the grief harder to cope with. Call on your support networks to help you get through this difficult time. If you don’t feel you can share your feelings with family or friends, head over to our listening room and speak to one of our Click Listeners.  4. Remind yourself of the futureIt may be hard to let go of the hopes and dreams you held for your past relationship, but it’s important to remember you have a new future to embark on. In time, you will have new hopes and dreams to replace the old ones. 5. Find new interestsTry to see the breakup as an opportunity for new beginnings. Take up a hobby that attracts like-minded people; get into sport and revamp your image; or use dating or social networking sites to make new friends – these things can help improve your confidence, take your mind off the breakup, and encourage you to have fun again.

Everyone argues, but not everyone argues well. Constructive arguing is something of an art form, and sometimes a good argument that’s handled well can actually help to improve a couple relationship. Whereas if you argue badly, you’re likely to go around in circles and frustrate yourselves into a frenzy until conflict becomes the norm. Bad arguing isn’t healthy for a couple, and too many badly handled arguments can really shake the core of any good relationship, however solid and mature it is. Whatever you’re up against as a couple, getting good at arguing together will help you solve your problems quicker and boost the quality of the relationship. The aim here is to help you do that. After many years of conducting research and looking at relationships under the microscope, here’s the best tips we know of to help you argue well. These tips are not to help you win the argument, but rather, they’re to help you and your partner win each other. 1. Always be cool (ABC)If you only stick to one rule, let it be this one. If you’re not calm, it’s because your emotions have gotten the better of you (in other words, you’re emotionally compromised), which means you’re in no real position to conduct a good argument. Fire fuels fire, so it’s really important to keep each other cool. Poor arguing: “I don’t know who you think you are speaking to me like that... where do you get off…” A better way: “Maybe we should both come back to this when we’re a little calmer. Let’s take ten.” Pro tip: Count to 10 before you react. If you get to 10 and you’re still not calm, remove yourself from the situation and come back when you’ve calmed down. Remember, when things get heated, aggressive or hurtful, you cannot make progress – the whole thing needs a reboot. 2. Don’t retaliate and throw stuff The worst kind of argument is one where both parties are just pelting each other with criticisms and blame. Instead try telling your partner how you feel. Here's what that might look like. Poor arguing: “Why do you make fun of me in public?” “Well you insist on telling that naff joke, it makes everyone feel awkward”. “You always find a way to make me feel like bad about myself.” A better way: “I feel really embarrassed when you make fun of me in public” “I didn’t even realise I was doing that, that wasn’t my intention.” Pro tip: Be conscious that your words can cause irrevocable damage, so choose them carefully. You might be able to apologise later, but you can’t take back what you said. Practice having a retort ready in the chamber and apply the discipline of NOT firing it. As you practice this, you may experience a sense of calm control. 3. Listen – until the penny drops Failing to listen is one of the largest causes of poor arguing. It often happens because when one person is talking, the other person is cocking and loading their next argument. Listening is really about taking the time to understand where they’re coming from. If you don’t take the time to listen, your partner won’t feel heard and will very quickly become annoyed. They probably won’t listen to you in return either.  Poor arguing: “I feel like you just don’t really want to be with me anymo–“ “Do we honestly have to go through this again?” A better way: “I feel like you just don’t really want to be with me anymore. I know you say that you do, but you just don’t seem that interested in me”. “Just to help me understand here; what signals am I giving you to make you feel that I’m not interested in you anymore?” Pro tip: A huge and often underrated part of listening is body language. Even just sitting opposite your partner on the couch and facing them, you’re already communicating that they matter and that you’re ready to listen. Look them in the eye, and acknowledge when they’re making sense. You don’t have to agree, and if you don’t, try to resist the temptation of mentally preparing a comeback. Pro tip: Try to focus more on understanding rather than just hearing them out. That sometimes means asking them more questions about it. 4. Speak for yourself One of the reasons that arguments go sour is because the whole thing becomes a battle of accusations and criticisms. By telling someone how they’ve failed, what they’re doing wrong, or how they’ve messed up – you’re going to make them flare up, even if you’re speaking truth. It’s helpful to take the accusations out of the equation and instead talk about yourself and how their behaviour has affected you. That way, you’re not attacking them or making a judgement on their character. Poor arguing: “You want to be with someone else, just say it”. “So what you’re saying is, you don’t trust me”. “Well you’re such a flirt, and you flirt with other people, so what else do I have to go on?” A better way: “I’m feeling quite insecure at the moment, and I’m afraid that you want to be with someone else“. “Is it something I’m doing to make you feel that way?” “There are a couple of things. I might be just being sensitive, but it looks like you’re behaving in a flirty way with other people.” Pro tip: When you talk, start with “I” rather than “You”.  So instead of “You never help out with chores”, say “I’d really like some more help around the house, I feel like I’m on my own with it”. It’s the same point, but one feels like an attack, and the other feels like a request and the expression of feelings. Pro tip: Try not to assume what your partner is thinking (or worse, TELL them what they’re thinking). By starting everything with “I”, you’re less likely to do that. Speaking for yourself is a habit that is worth developing for any argument with any person. 5. Apologise for your side of things If your partner has attacked you in some way and, say, you snap back at them, it’s still helpful if you apologise for the snap. Even if they don’t apologise for the attack in the first place. This can be tough, but it sets in place an attitude of respect and the taking of one’s own responsibility. By giving some ground, you might be able to change the tone and direction of the entire argument. Poor arguing: “You’re so selfish. You didn’t even let me know where you were.” “Are you my keeper? You don’t need to know where I am 24/7.” A better way: “You’re so selfish. You didn’t even let me know where you were.” “Okay, I’m sorry that I worried you. Maybe we should agree on how often I should check in with you in future. I might not be able to text you as often as you’d like though – I’d like to talk about that.” Pro tip: The earlier you can land your apology, the better. So even if you’ve said something mean a few seconds ago, nip it in the bud and hold your hand up. Hold strong if the apology doesn’t get returned for their side of things. It might not happen, but by humbling yourself, you’ll create an environment where they can. 6. View it through their eyes We’ve all heard the expression “putting yourself in their shoes”. But doing this during an argument is really hard because it requires you to step outside of yourself and all your own feelings for a moment. If you manage to pull it off, you can often see why their behaviour makes sense to them, even if it doesn’t make sense to you. Mastering this can make for some really effective and constructive arguing. Pro tip: In order to really flip your viewpoint, you need to get good at really listening. Listening can help you see what it looks like through their eyes. Use your imagination and think how it would FEEL for your partner. It’s something that needs to be practiced. What we’re talking about here is basically empathy, and empathy is really really helpful in an argument. 7. Show love – even if it’s a minuscule gesture If you’re angry, hurt, or feeling defensive, you might not feel like being kind, affectionate or loving. Naturally you’re on the back foot, and you’ve got fire in your belly. But a simple loving gesture like making a cup of tea can help, because it reminds you both of your shared bond. That can be enough to pour calm on a heated row and help you both want to comfort each other and find resolution. The act of showing love often slips because, in the scheme of things, work obligations, social dynamics and keeping up with life take precedent. But such gestures are actually imperative to relationships, as the following page will demonstrate. Pro tip: The trick here is timing. If you go in for a hug as your partner is mid-tantrum or trying to explain their feelings, your hug might not be well received. But if your love based action is, say, fetching some tissues, putting your phone down, or stopping a game in order to talk properly, it shows that you care and that you want to listen. That can take the edge off a bad argument.

If you and the mother of your child have separated, you might be worried about what time you’ll get to spend with your child. If the relationship between you and your ex is volatile, you might not be able to hold a conversation long enough to discuss joint childcare arrangements. Why do I feel scared about this? There a few reasons you might feel this way: If you’ve recently separated, emotions will be running high and everything can be quite intense. It’s common to be overwhelmed, and this could be affecting your worldview. You may have heard stories of other dads not getting the chance to play a part in their children’s lives after a separation. 13% of non-resident fathers say they have no contact and never see their child [1], and this is a frightening statistic for expectant dads contemplating a separation. You might worry that you don’t have as many legal rights as your partner, or that they will move on with someone new who could take on a parenting role with your child. How can I help the situation? If your partner is angry and doesn’t want anything to do with you, first let the dust settle. Give her with space, and respect the decisions she makes for your child. The law will always favour your child’s needs, so the best thing you can do is demonstrate that you will be a positive influence in your child’s life. When the time is right, you could talk with her about doing a parenting plan, to make decisions and plans while focusing on the best arrangements for the baby. Research suggests that even though regular face-to-face meetings are most ideal, frequent contact by phone or email can make up for distance from your child [2]. Although this kind of contact may not be ideal, it should enable you to maintain your parent-child bond. This is particularly good news if you live in a different location to your partner and your child. If your partner ends up blocking you from seeing your child, then you may need to go down the legal route. While the courts recognise the importance of the mother in the very early years, there is no gender bias. Researchers from the University of Warwick found that fathers applying for child contact had been “overwhelmingly successful” and that dads fared just as well as mums when making contact applications [3].  References [1] Eloise Poole. (2013). What do we know about non-resident fathers? Retrieved from Modern Fatherhood: www.modernfatherhood.org/wp-content/uploads/2013/11/Briefing-paper-Non-resident-fathers.pdf [2] McGene, J. and King, V. (2012) Implications of New Marriages and Children for Coparenting in Nonresident Father Families. Journal of Family Issues, 33(12), 1619–41. [3] Warwick University (2015). Study finds English and Welsh family courts not discriminating against fathers. Retrieved from: http://www2.warwick.ac.uk/newsandevents/pressreleases/study_finds_english/