I was buying groceries at the supermarket. A young man came up to me and asked: "do you always smile like this or is there something in particular that you are happy about today ?" I said "no nothing in particular is going on, I think it's just my neutral look." He said "thank you for your beautyfull smile then, it made my day". IT wasent my smile hecreacted to but my open heart that he could feel. To be honest, I am going through the tufftest time in my lovelife right now (been together with my DA/secure husband for 11 years now) I'm trying to keep my heart open no matter what happens. When you radiate with your feminine essens and your open heart out to the world, with no specific destination, you will send out love to the world and it will make other people open their own hearts. It's the best gift you as the feminine can give to the world. It wasn't really my smile he reacted on but my open heart 💓 that he could feel. This is the debth of life. Is it easy ? No not always - expecially not if you are feeling let down by your boyfriend or other people in your life. David Deida says: "woman keep your heart open through the pain - even when it hurts. Give you feminine precent to the world, no matter what other people do)do not do. If you close your heart behind thick walls, you will keep on being sad and frustrated. When you are able to keep your heart open no matter what, then your soul will sing of joy and you will begin to feel alive and really live.
An attatchment therapist explains when there's crises, do not fight/stay in a negative state for more than 15-20 min. Otherwise the negative state will turn into the long term memory in your brain and your partner, child, friend will "become your enemy". Stop the fight and agree to get back to the topic later. Ask for a timeout if you need a timeout and then do something enjoyalbe or relaxed together instead.
If you are hsp, you have got a more delicate, sensitive nerveussystem, and then its is better to not fight, and wait to talk until you both have calmed down again.
In the absence of information, your brain will always go for the negative. Be aware of this when interacting with your partner. If pauses are too long or there is a lack of clarity in communication, your brain will start filling in the gaps with inevitably threatening details that aren’t necessarily true. Why would nature set us up this way? Because humans grew up in a dangerous world. Your brain is wired to protect you from an environment where your awareness of predators was dependent on your survival. However, it’s not always working
When tensions are high, you might have the instinct to hold back and carefully weigh what you are going to say to your partner. It’s good for you both to slow down and take your time, but you also want to be careful about hesitating too much when talking to your partner. That instinct could work against you. When your partner is feeling threatened, they can perceive your slow speech as you not telling the truth or as you hiding something. Which in a way, you are. The problem is you’re giving your partner’s imagination too much time to run wild. The brain has a tendency to go negative, so you can bet they aren’t imagining great things. As an exercise, when you’re not in the middle of a fight, try to just say whatever comes to mind, no filtering. Ask your partner to do the same. If you notice something you said hurts your partner, stop and repair their pain right away before moving on. This can be a great way for you to build complete transparency and trust as a couple.
Me and my girlfriend are on vacation together. We are at the most beautyfull bountybeach sitting in the shadow, with a colorfull drink. I can suddenly feel, that somthing is wrong, because my girlfriends mood has changed. She has closed herself off and she seems anoyed. Im a sensitive guy, so I easily pick up on things, and I cant just leave it alone. I cant concentrate, as Im trying to read my book. Im reading the same sentence over and over again. When I ask, my girlfriend says nothings wrong. But I can just feel, that shes not telling me the truth. I hate it when she does this. I feel that Im the one who has to take the initiative and Im the one who has to pull the words out of her mouth. Id rather be at home without my girlfriend being like this, than on this beautyfull boutybeach with an annoyed girlfriend. We are supposed to have a good time, but now her mood is ruing it, and I dont know how long it will last. What to do ? I hate this.
As a couple therapist I have seen this in ALL relationships.
The hardcore version:
Say: "Listen, this is my life and I would like to spend my life with you, but I dont want my life destroyed this way. I do not like to play these games. You can tell me what is going on ? Whats on your mind ? I dont want to play this game, where you walk around like this thinking aboout something, for 3 hours or 3 weeks, wtihout sharing with me, whats on your mind."
Remember its your life too. Just because its her way of dealing, it dosent mean, that you have to adjust to her way of dealing with things. You have every right to say this to her.
Im assuming this is not the first time she acts this way.
You can say this in a nice and gentle way. Sometimes it can help if you take her hand and look her in the eyes, depending on what type of person she is.
THe biggest commitment you can give in a relationship:
The best thing to do in a comitted relationship, is to agree in the beginning of the relationship, on how we will deal with things and our communication, when shit hits the fan, because it will sooner or later!
When you feel reasonably well together in a relationship, you are with someone who emotionally regulates you. The other person is good at regulating you, in situations in life where you are not that good at regulating yourself and vice versa. This is a gift in the long term relationship. People often forget about this in their everyday normal "boring" life.
We can feel the inside of eachother. Our nerveussystem become attuned. Like heard-animals.
1) First of all you connect on the emotionel level. You meet the other person, where the other person is. Then the other persons nerveussystem calms down. 2) Then redirect. Then tell in which direction you want the relationnship to go. What is your wish.
“Genuine love not only respects the individuality of the other but actually cultivates it, even at the risk of separation or loss. The ultimate goal of life remains the spiritual growth of the individual, the solitary journey to peaks that can be climbed only alone.” ― M. Scott Peck, The Road Less Traveled: A New Psychology of Love, Traditional Values and Spiritual Growth
His perspective on love (in The Road Less Traveled) is that love is not a feeling, it is an activity and an investment. He defines love as, "The will to extend one's self for the purpose of nurturing one's own or another's spiritual growth" (Peck, 1978/1992, p85). Peck expands on the work of Thomas Aquinas over 700 years ago, that love is primarily actions towards nurturing the spiritual growth of another.
Peck seeks to differentiate between love and cathexis. Cathexis is what explains sexual attraction, the instinct for cuddling pets and pinching babies' cheeks. However, cathexis is not love. All the same, love cannot begin in isolation; a certain amount of cathexis is necessary to get sufficiently close to be able to love.
Once through the cathexis stage, the work of love begins. It is not a feeling. It consists of what you do for another person. As Peck says in The Road Less Traveled, "Love is as love does." It is about giving yourself and the other person what they need to grow.
Do you know your own and your partners angerpattern and shame bottons ?
It can be a really good idea to talk about your typical angerpatterns. And your shamebuttoms/your wounds that can get triggered. Maybe you get quiet, sad, feel an inner frustration when you are getting angry and maybe you even become the cool girl/the cool guy (the passive angerpatteren) while your partner becomes agressive or maybe passive agressive.....
Also talking about your childhood home and how your parents dealt with their own anger and your anger as a child.
Anger can be a collective shadow It can be because of the way you were raised It can be because of gender differencies. in some countries boys are (only) allowed to show anger (boys dont cry) and girls are (only) allowed to cry/are raised to be a "good girl".
There are 4 different types of unhealthy anger. People can have a mix of different anger patterns - with different people, in different situations. Some people have an agressive angerpattern at home with their kids or with their partner, because it is more "safe", and they can have an passive anger pattern at work/with their boss/colleges ect. Some people shows agressive anger when they are driving, because it is more "safe" driving in their car, where they are "protected" and can rage against other drivers in traffic. What is your own anger pattern and how can you work on showing healthy anger in your daily life ?
You can have one or more unhealthy patterns with different people in different situations. Remember, there is a good reason why you have your angerpattern (often learned in childhood) But it is workable, if you learn the right tools, so that you don´t hurt other people and/or yourself!
AGGRESSIVE Typical for the aggressive anger is that it is outreaching. You are doing something with your anger. e.g. shouts, gangs, criticizes, swings, becomes violent ect. • Short-lived and flammable • Explodes easily • Comes fast and often hot (also without obvious reason) • Easily intercepted with others • Low patience threshold . Drama king/queen . Want to get the last word • Big need for control (my way or the highway) • May be extremely annoyed by people, if they make mistakes • Quickly provoke and take things very personally . Roadrage . Shout at others in traffic . Perfectionist . Find it difficult to repair . Do as I say or you will regret it . Dont like that other points out their mistakes / their flaws . Want to get even • May have lost friends, partners or jobs because of one's temperament • May have ended relationships in anger and later regretted it . If not then..... . Can be intimidating • At worst violent behavior www.youtube.com/watch?v=ivn3zUuEZlE - Anne Carlson "Working moms" m.youtube.com/watch?v=Ivo1JGv_eh4 - Insideout - Meet anger www.youtube.com/watch?v=d2h-kCBR2Vs - If people did everything agressivly
(narcissists and psykopaths anger pattern plus passive agressive - remember you can not use normal boundarie setting with narcs!)
PASSIVE The passive swells the anger, lowers and suppresses. The anger is turned inward, and it can be hard at all to feel any anger and set limits and to say no. It is a evasive pattern, where one imploaches instead of exploding. • Rarely or never visibly angry • Turns anger inward • It is difficult to feel if you are angry • Recognizes easier disappointment, powerlessness, resignation, sorenes,, dissapointment, frustration, sadness • Wait too long to express anger • Cries instead of getting angry • Keeps silent • Avoids conflict and confrontation at all costs • Doubts often on his right to be angry (It's probably just me ...) • Blames herself, rather than getting angry with others Also the chill girl and spiritual bypassing is part of the passive anger pattern The chill girl thoughtcatalog.com/dalyce-lazaris/2017/02/what-it-actually-means-to-be-the-chill-girl/ Spiritual bypassing The chill girls shadow sides: controlling, needy, boring, difficult, ordinaire, demanding ect. When we are in love/the crushing fase there's a risk of being chill. Blind compassion, neurotic tolerance ect medium.com/@expandingessence137/blind-compassion-robert-augustus-masters-f386da84d9cd Premature forgiveness m.youtube.com/watch?v=AZNHnIUWZJs
(cumpulsive cleaning can be hidden anger)
Passive-Aggressive People with passive-aggressive anger patterns are not outreaching like the aggressive, but they avoid conflict and are passive. They are angry and they are interested in punishing and in conflict, but they prefer to make it hidden. • Anger through the back door - disguised, indirectly • Does not become visibly angry, but sabotages and punishes instead in the hidden - eg by: being late/"forget" things (appointments / deadlines / to reply back to messages, etc.)/refuse to cooperate (say yes to do something but do not do it)/ deny their involvement if confronted/play innocent or stupid ("God, I have not thought about it!")/jam, expose • Punishes with coolness, ignorance and silence • Tends to confuse, irritate and provoke others (consciously but without admitting it) • "Then you can learn it!" - Then angry smile • scums instead of saying that you are angry • Sarcasm, suppositories and "out of the side" attacks (often masked as humor or "ha-ha-it-is-jo-just-for-fun" laughter) . Uses a Lot of smileys after a statement 😉🙂😉 m.youtube.com/watch?v=Ug-_K-MFvNg&t=7s narc stephmom fleabag . Eyeroll m.youtube.com/watch?v=p5WPVLljm1A
Projective-AGGRESSIVE People with projectively-aggressive anger patterns seem immediately passive, but they are not. They are angry, but because they are afraid to own and express anger, they project and turn it over to others, and let others bear and exert their anger for them. • Judges anger • Projects one's own anger on others • Focuses on angry people • Make others feel angry for you, so you may seem unruly • Always blame others for being angry • Anger paranoia: Are you angry? "Are you sure you're not angry? You seem angry!" • Is often a magnet for angry people (often married to an aggressive type) • Assumes the role of a victim or innocent (it is not me who is angry)
Anger that covers shame/shame as an anger-trigger: (part of the agressive angerpattern)
Does your anger cover shame? As human beings we can push each others shame buttons without knowing.
If you have a quick temper, if you shout, if you slam doors, your problem may not actually be your anger. The real emotion that may be hurting you, is what's lurking behind your anger: shame. For many of us, anger is a cover of shame.
For many of us, we carry around secret feelings of shame for years and years. Something we did in our past — or something that was done to us — haunts us. Shame can be a major anger trigger because when we harbor shame, we tend to react defensively, when we're criticized or given even mild feedback. We may then use anger to divert attention away from our painful, hidden feelings the way a magician uses misdirection when performing a card trick.
If you dont deal with your shadow, then your shadow will deal with you (Debbie Ford)
If you are having difficulty with the word shame, then you can ask yourself what you fear. What are you affraid being seen as ?
How can people regonise when they are feeling shame/are getting triggered:
The passive: You want to withdraw, you become a turtle, you become quiet. What feeling do you feel the moment before this happens ?
The agressive: you shout, you become a cactus. What feeling do you feel the moment before this happens ?
What emotions can trigger aggression / anger in you:
To be ignored To feel criticized To feel stupid, - rejected, - indifferent, - not important, - hung out, - ugly ect.
What words / insinuations can trigger aggression in you:
Words you've been teased with Names you've been called Things you've been accused of being Things you've been criticized for being Things you've felt like (old wounds / trauma) Sides of you, you feel deeply shame / disgusted about (shadow sides)
Violations and failures - which have you experienced either as a child or later in a couple relationship or in other relationships, at work ect:
• Verbal insults: a lot of criticism / scolding • “Inquire” • Being shamed • Humiliation • You been told to: shut up / shh! / be quiet • Threats / punishment • Physical violence • A look full of disappointment / or disgust • Inappropriate teasing, • Emotional coldness, being ignored • Violent mood swings, erratic behavior, conflicting messages • Exaggerated or unrealistic demands • Overcontrolling behavior • Overprotective behavior • Enmeshment / emotional incest (entanglement. Too intimate with mother or father) • Failure / rejection • To be invisible / not to be seen . Lack of warmth, support, comfort, encouragement, declarations of love, physical touch
What did you make this mean about you? Spend 10 minutes uncovering theese beliefs you (unconsciously) created on the basis of each type of violation / failure. For example:
Enmeshment: I must always be there for others Unrealistic demands: I can not do anything good enough Constant criticism: I'm wrong "Shut up!": it is dangerous to say your opinion
It may be your partner, who turns on our anger, but the anger can be about something else. Ex. You give more, than you can give and more than you have the energy for. You´ve gone too much on compromise with your values. The things you do not take care of within yourself. Or You are simply just: stressed out hangry (Hungry) Tired Too hot or too Cold Thirsty Got PMS
(remember to repair)
Check out were you/your partner are on the anger scale The Anger Scale: 1-10 :
Find out where you are on the angerscale in different situations. Not everything must have the same reaction.
1-3: Observable 4-7: Affected, 7-10: In the red zone!!!
Ask yourself: How do I react and is my anger proportional to what´s going on ?
From 6 and up, if you boil inside, if you are owerwhelmed by emotions, it is a sign for you to investigate the following 5 steps...:
1) Reactivation of old wounds - accumulated - a pattern that repeats itself. Regression - ex. of being 4 years old.
2) Projection? Because we see a side in another person that we do not even have access to ourselfes.
3) The transfer of characteristics to my girlfriend / boss which belongs to my dad? An old wound. Remember it must be repaired where it occurred.
4) Covering a different feeling? Are we afraid, sad, hurt, ashamed of anything.
5) Notice if it is because you have to set a healthy limit/boundarie.
Your anger can be about one or more tings of the above, at the same time!!!
How to deal with your partners angerpattern / shame bottons :
How to deal with other peoples anger:
Tips for dealing with narcissists: • Let go of the idea that you can make them understand. You wear yourself out. It will get better. • Remember that a narcissist is never interested in solutions, but in the drama. • Turn down the energy for them. Become a Gray Rock - completely uninteresting and neutral. • Do not focus on everything you can not because of the narcissist. Create your own life despite the narcissist. • If you cannot drop the plug completely, keep it to a minimum. • Do not escalate the drama. Make yourself as neutral as possible. Check if necessary. www.melanietoniaevans.com. Her course is called The Narcissistic Abuse Program.
Tips for dealing with aggressive: • Be calm yourself. Mute the voice. • Do not agree with the drama. Stay neutral. • Do not discuss when the aggressive is in the red zone. • Say that you would like to hear what the person has to say, but at a different time. • Set clear boundaries • Feel where your limit are. Can you ignore and shake your head at the outbursts? Are you affected mentally ? Are you scared? • Do not threaten to do something, that you do not want to live up to. • Do not enter into dialogue. Walk away or hang up the phone. Do not text or communicate. Take a timeout eg one day, so that the drama is reduced. Remember, no one should accept mental or physical aggression. • If youve got children, who are victims of the aggression of an aggressive partner (mentally or physically),remember that you have a co-responsibility.
Tips for dealing with passive-aggressive: • "What do you really mean, when you say that?" Say it openly and kindly, no accusatory. It forces the passive-aggressive to take ownership of his words. • Do not get upset, become emotional or sarcastic • Be honest, neutral and vulnerable • "It hurts me when ..." or "I get upset when you ..." criticize my clothes / my way of cooking etc. • Repeat when the passive-aggressive minimizes the attack (Eg “Ah, stop being so sensitive): Im telling you that it hurts me when you xxx, so if you continue, I assume that it's your intention. • Say: It may be me [eg overreacting] but Im telling you, that it makes me sad when ... • As a boss or colleague: “I'm not quite sure if I understood you clearly regarding xxxx. Can you repeat what you have said yes to / do / are ok with? [summarize deadlines, make a plan)
Advice for dealing with passives: • Have empathy for where the passive comes from • Help them put into words what they often cannot say themselves (even notice) when they pull away or become quiet: "You seem angry / sad / disappointed…" • Possibly: "I'm really interested in hearing what you have to say…" • Avoid getting annoyed, be patient (as with a child who becomes quiet and withdraws)
Tips for dealing with projective-aggressive: • Hold on to the fact that you are not angry when you are being accused. Repeat (neutral) • Do not ask why they think you are angry.
Aggressive anger pattern: Main feeling - you start to fell rage inside Remember IT is your anger, not somebody elses anger Take a time out and go for a walk and or try to relax in your arms and in your body Then come back and talk about what is wrong/talk about your feelings. Try to be voulnarble even if you do not like it. Practise kindness. Find out about your triggers and write Them down. Often shame, feeling powerless, ect. You are looking for provokation. Try to get in contact with your underlying shame, sadness, Hurt, fear ect.
Belief: There's something wrong with me. Then they esaily get triggered if other people say that they are wrong or they get the impression that this is what they think. Unhealthy - your health suffers, you can have problems with colleges, partners ect.
Advise: 1) Admit that you have an aggressive pattern or when you experience aggression in yourself 2) Relate to the consequences of your anger - who gets your aggression and what does your agression do to your life 3) Journal about your daily anger - aggressive thoughts, what you wanted to do or your aggressive thoughts jebkinnisonforum.com/post/38951/ 4) Ask yourself : How else could I interpret what happened 5) Take ownership of your anger. You have a choice. Instead of blaming others, look at your own emotional response. Thoughts create emotions and your emotions create the actions you choose.. Focus on what is happening inside you 6) What are your anger triggers? - look under your anger - check your shame buttons - ask yourself what you are sad about - does it happen when you get drunk - you can react strongly to people who are weak, delicate, sensitive, who whines, cries, who are inkompetent ect. - (your own shadow sides) - you can ask the people who are close to you when they notise when you are getting angry 7) Write down, journal - use me and not you, express your vulnerability 8) Stop taking everything personally - see others as innocent until proven otherwise, look at others with kind eyes. Treat others as if they got a kind and open heart. 9) Choose your battles wiaely - everything is not a war. Other people are not your enemies. Practies letting other people get the last word. 10) Take a time out and tell that you take a time out if you are with other people - go for a walk, go into another room, get your adrenaline down NOT up 11) Get control of your body - your body needs relaxation - massage, qui gong, gentle yoga, use breathing exercises, meditations, use mindfullness, walking, practice one-man sports (squash, joggin, swimming) 12) Learn your anger signals - how can you tell when you anger is coming (ex: you clench your fists, you clench your teeths ect.) - relax your jaws, relax your arms ect. If you are walkning around. You can provoke your own anger outburts by relaxing. If you are in a tense state, it can buil up you anger. And its not healthy. 13) Be creative, journal, write poetry, dance, sing, make collages, do pottery ect 14) Expecially men/boys can identify with their agressive parent and can therefore become an abuser or a bully themselves, They dont want to be seen as a wictim and find it humiliating. Recognize your grief, fear, powerlessness ect. Use therapy, do a shadow process ect.
If you have a passive anger pattern: Main feeling - you feel disappointed, frustrated, sad, depressed Difficult to act Do not get treated fairly, because you do not stand up for yourself Women in particular have learned to hide their anger Tears are signs of powerlessness and deep frustration
Advice 1) Find the cause of your passivity 2) Think about your basic human rights 3) What is the consequence of denying / suppressing your anger 4) Be aware when you are frustrated, disappointed, hurt, depressed .... - Journal 5) Listen to the anger. What does your anger tell you - who are you really angry at 6) Remember anger is not the same as aggression 7) You can fear counter-attacks, fear of rejection, separation anxiaty - with partner, children, parents and therefore you ignore your anger The fear of hurting or harming others, Afraid to become like those who offended you, Fear of being laughed at if you show anger 8) Learn to express your anger assertively (write it down as it can be difficult to express your anger in the precent moment) 9) Be aware of the cool girl, premature forgiveness, spiritual bypassing 10) Practice standing up for yourself - Practise saying NO. - Say; I feel, I want to, I do not want to ect. 11) Express your dissatisfaction without whining - be clear and concrete 12) Find positive role models - and think about what they would do in the specific situation. You can put a picture of the person in your home, on your phone. You can picture the person standing by your side supporting you. Imagine what would this person do ? Kamala Harris : "Im speakng" www.youtube.com/watch?v=tXFqTGBty1w 13) Beware of self-medication when you are angry - with food, alcohol, social media, Netflix, coffee, sugar ect. Next time you become self critic, sad, depressed, then ask yourself, if you are angry with anyone / angry about something.
Passive aggressive anger pattern: Main feeling - frustration Own your anger and admit that you are angry You hide your anger - you ignore, procrastinate, you play dumb, you use eyerole, you are late
Advise 1) Admit that you are angry 2) Find the cause of your passive aggressiveness - you punish in subtle ways. When do you feel like punishing 3) Find your triggers - do you feel controlled, dominated, forgotten, unimportant, when you get orders, when you are jealous, 4) Stop being angry, stop giving others the silent treatment 5) Stop being sarcastic 6) Let go of your need to frustrate others - it's been your way to say fuck you, stop being rebellious in childish ways 7) I'm angry with you because, I'm sorry, I do not want to, I do not mind, I stayed in 8) Stop your control issues - when will you punish, when you control or dominate others 9) Express yourself directly 10) Define yourself according to what you want instead of what you do not want 11) You are not allowed to say whatever, fine, I dont care, - - take responsibility for what you want
If you have a projective aggressive anger pattern: Allow yourself to be angry instead of projecting it onto others. You will attract angry people in your life because you dont own your own anger.
Advise 1) Where do your negative beliefs about anger come from? 2) Write a list of those you have been in relationship with and write their down angerpattern pattern 3) How much judgment do you have on the anger of others, how often do you think others are angry with you, do you let others get angry on your behalf ? 4) Control your anger paranoia - ask yourself what you yourself are angry about. Make a list of all the people you think are angry with you. Ask yourself if it is yourself who is angry at that person. 5) Recognize and accpet your anger. You can put a rubber band on your wrist and pull the rubberband evertime you are getting angry and say the word out loud; I am angry 6) Feel your anger, write a letter of anger 7) Go into therapy 8) Take responsibility where you are passive - even if your husband gets angry at your children then know you also have a responsibility yourself.
Jealousy: An ealier trauma is one of the reasons we can experience jealousy. The fear of losing gets activated. It is perceived as a danger in our nerveussystem. You can get stuck in a trauma whirlwind.
1) Do not keep your feelings to yourself. Share them with your partner. It's not shamefull. Remember to use I statements.
2) Solve it together with your partner. Work together. Before going to a party or in other social contexts. agree on how both of you can have fun and take care of each other at the same time. We can not just ignore how the other person is feeling.
3) Set boundaries together. Ex. One is very outgoing and loves to dance a lot - sometimes 3 dances with the same person at a party. The other is more quiet and would rather sit and talk. What can you agree on, that works for both of you ?
My partner is talking bad about me infront of his friends. His complaining about me, saying that he dosent feel loved or something like this. The partner to his best friend said, that if she wasent together with his best friend, she would choose him as her boyfriend.
Im a very loyal person and I had been stressed out recently because of dying parents while my boyfriend has been busy with his carrer.
Im just like WTF ....!!!! How could he be so illoyal to me infront of other people ? I got angry indside and I felt the urge to say something or to ask my boyfriend to come wtih me outside in the garden, but I wasent able to speak up and I almost collapsed, I could hardly move, my body got heavy - it was like my voicebox dident work / the tenth cranial nerve dident work.
What can I do when this happens ?
Its like, I think it's embarrassing - but it's not me who behaves like this infront of other people, but my partner.
This has to stop.!!!
You have to set a boundarie. If possible in the IRL situation. You can say with a kind tone of voice:
"I just love that you are such a kind partner." (not in a sarcastic way)
If you were not able to speak up in the precent moment, when it happend (because you got into a freeze/collapsed state or because you dident like to "make a scene" - (learned behavior from your childhood maybe) you have to get back and talk to your partner later/another day. You can use the good conversation and you can work with the boundarie setting model.
Every time you do NOT speak up, set a boundarie ect. it will damage your own selfworth and there will become an imbalance in your relationship. You can also risk breaking up because of build up anger because of crossed boundaries ect.