Jealousy is a common human emotion, and almost all of us have experienced it at times in relationships, particularly romantic relationships. Sometimes these feelings of jealousy are fleeting, but other times they can take over, and we may feel the need to express these feelings to our partners.
The question is: how do you express jealousy in a positive way? We want to express jealousy in a healthy and helpful way so that our feelings and concerns are heard, and the lines of communication and trust in the relationship remain intact.
Let’s look at what feelings of jealousy mean in romantic relationships and how to open up a conversation with your partner about these feelings.
Jealousy is a common human emotion, and almost all of us have experienced it at times in relationships, particularly romantic relationships. Sometimes these feelings of jealousy are fleeting, but other times they can take over, and we may feel the need to express these feelings to our partners.
The question is: how do you express jealousy in a positive way? We want to express jealousy in a healthy and helpful way so that our feelings and concerns are heard, and the lines of communication and trust in the relationship remain intact.
Let’s look at what feelings of jealousy mean in romantic relationships and how to open up a conversation with your partner about these feelings.
Healthy vs. Unhealthy Types of Jealousy
Most of us perceive jealousy in a negative light. We think of a jealous person as someone who feels anxious and insecure about their relationship
Or we might think of a possessive, angry partner who is suspicious of every move their significant other makes, whether justified or not.
When looked through a different lens, a jealous partner may be someone who feels passionately about their relationship, and wants to build a foundation of trust by expressing their needs and boundaries.
Benefits of Chocolate Milk
Researchers have found jealously in relationships to be correlated with:
Increased love for one’s partner
Greater feelings of being “in love”
More relationship stability
In other words, jealousy can sometimes be a healthy component of relationships, and when shared and expressed in a positive way, may increase the overall happiness and longevity of the relationship.
Addressing Infidelity in Relationships
It’s important to keep in mind that if you believe your partner is being unfaithful—whether are having sexual relations with someone behind your back, having an emotional affair, or breaking an agreed upon rule for how to conduct themselves in your relationship—you are facing more than a cut-and-dry case of jealousy.
You will also need to focus on how to address your suspicions of infidelity in a clear and self-respecting way. Talking to a trusted friend or therapist beforehand can help you do this; you may also want to consider couples therapy as a way to work through the aftermath of infidelity with your partner.
5 Healthy Ways to Express Jealousy
If you are experiencing feelings of jealousy in your relationship, you don’t have to hold them inside, and it’s not healthy to do so. That being said, coming at your partner with your feelings in an explosive or aggressive manner isn’t the best approach either.
The healthiest way to express your feelings of jealousy is to be honest, direct, and self-affirming, but also sensitive to your partner’s emotions and boundaries.
Start With Some Personal Introspection
Some people are more prone to jealousy than others, especially people who deal with low self-esteem, insecurity, and anxiety.1 Loneliness and an insecure attachment style can also make you more likely to experience jealousy in a romantic relationship.1
Spend some time considering your reactions to your partners’ other relationships, behaviors, or other jealousy-triggering activities. This can offer you insights about what is going on and what your feelings of jealousy might be telling you.
Ground Yourself Before the Conversation
It’s best not to start the conversation in a place of heightened, charged emotion, even if that is how your jealousy often feels to you. If possible, take some time to write down what you want to say beforehand, as this can help you collect your thoughts.
Practice what you want to say by rehearsing alone or doing a mock conversation with a friend. Do some deep breathing and meditation before the conversation if those methods work for you.
Share Concerns, Not Accusations
It will be easy for your partner to become defensive if you start listing all the things that they do that make you jealous. Instead, center on your feelings and concerns, rather than coming from a place of blame or accusations.
Consider using “I” statements, rather than “you” statements. For example:
Say, “I feel jealous when I see you do X, and I wanted to talk about that,” rather than, “You make me really jealous when you do X.”
Say, “I want to share some jealous feelings I’ve been having,” rather than, “You’re making me so jealous lately!”
Be Patient and Compassionate
Even if you bring up these feelings as sensitively as possible, you should expect that your partner will have their own strong feelings in response. After all, you are telling them that something they are doing, or something about their relationship with you, is triggering feelings of jealousy in you.
Just as you are opening up and allowing your own feelings to surface, try to give some space to your partner’s feelings as well. Remember that they may need some time to digest this all and may not immediately have a rational (or compassionate) response.
Give It Time
Hashing out your feelings of jealousy in your relationship, and your partner’s reaction to it, may take several conversations. The hope is that your partner will be able to hear your feelings, and express their own.
These conversations may also serve as opportunities to go over the “rules” of the relationship so that feelings of jealousy can be kept at bay. For example, everyone flirts a little from time to time, but what amount or what kind of flirting different partners find acceptable varies.
Some partners feel OK with their partners talking about their exes, or continuing to have a platonic relationship with them, but others don’t. You and your partner need to be as clear about these kinds of scenarios as possible.
Consider Couples Therapy
Sometimes conversations with your partner about jealousy don’t go as well as you’d hoped. That’s understandable because jealousy is a very strong and challenging emotion. Many couples benefit from a few sessions with a therapist to work through these feelings.
Couples therapy can offer a space to express your feelings, learn more effective communication and conflict resolution skills, gain a greater understanding of the stressors present in your relationship, and improve trust.
