For Valentine’s Day, I was planning to write a column about shifts we can make in our attitudes and behaviors to strengthen our love relationships and deepen our connection with our partners.

Then, over the past few weeks, as I’ve been listening to many of my clients express their concerns about the state of our country and our world, I realized that much of what is required to have a great relationship can also help us get through the difficult times we live in.

So here are some principles that I hope will help you to navigate both the challenges of being in a close relationship and the challenges of uncertain times. 

These principles overlap because they are all components of an approach to living that focuses on developing and maintaining agency over your life, and working to strengthen your resilience. The more solid you are, the better you can get through the hard stuff.

Strive to behave with integrity, in a way that you respect. You are likely to feel a lot better about yourself if you do what you believe is right, rather than betraying your values out of fear or to please others. The playwright Lillian Hellman, pressed to appear before the House Committee on Un-American Activities in 1952 and “name names,” said it well: “I cannot and will not cut my conscience to suit this year’s fashions.” (Of course, only you can decide how to balance possible consequences with the importance of honoring your principles.)

Stand up for what you believe in. Being quiet out of fear or concern for what others will think leaves us feeling like helpless victims. And you cannot have an intimate relationship when you don’t let your partner know important parts of who you are. 

Strive to be non-reactive. Do your best to not let others (or circumstances) press your buttons so that you lash out, rather than responding thoughtfully and with deliberation, based on your values.

Strive to always soothe your anxiety. The philosopher Viktor Frankl wrote: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” When someone or something is starting to make us crazy, the best first move we can make is to quiet ourselves. Doing so allows us to think how to best respond.

There’s a great saying from Twelve Step programs: “If you want to have self-esteem, behave in esteemable ways.” You are more likely to do so when you first calm yourself, rather than exploding with anxiety or rage.

Strive to tolerate discomfort: Sometimes we can’t do much about what is making us uncomfortable or causing us distress. Our partner may not change in ways we would like; our job situation may be rough; we may face hostility in the outside world. Identifying how we can deal with challenges and difficult circumstances in a way that helps us become stronger and more resilient can often help us to weather them a bit more easily. 

Strive to tolerate uncertainty: There really are no guarantees about anything important in life. That’s the way it goes. We can’t know how things will turn out —neither our relationships nor our lives nor the fate of humanity. So if we are to construct a meaningful life, we have no choice other than to keep putting one foot in front of the other, doing our best to respond thoughtfully and to have an impact when and where we can, without knowing the outcome.

Strive to stay anchored in reality, not lost in feelings.  When we let our feelings run the show, it’s easy to get spun up and reactive. While our feelings are a source of information, they are not reality. All sorts of things—our pasts, the distortions of social media, what people around us are doing and saying—can contribute to how we feel about a situation. 

Yes, it’s always a good idea to be aware of our feelings. But before acting on them, calm yourself, get some clarity about why you may be feeling what you’re feeling, and think about how reality lines up (or doesn’t line up) with what you’re feeling. In other words, aim to keep the big picture in mind.

Remember that you cannot change others, but you may at times be able to influence them. For example, when I first became vegetarian, I wanted to push my friends to adopt a vegetarian diet by “enlightening” them about the misery of factory farms and the environmental cost of raising animals for food. I soon realized that lectures and judgment are not a great way to change minds. Serving delicious vegetarian food for a dinner is more helpful. So think about how you can reach out to someone or to others with different views, in a way that they are more likely to hear you. 

Obviously, there are limits to this approach. There may be times when you aren’t going to be heard, no matter how you say what you have to say.  The point at which we shift from reaching out to someone to taking a “don’t tread on me” stance can be tricky to discern, and the decision to make that shift should be taken thoughtfully and with appreciation of possible consequences.

Keep your focus mainly on what you can do about a situation. Focus less on what the other person is doing wrong, or not doing. While you have little or no power over others, you have a lot of power over yourself.  Thinking about what you can do to effect at least some of the change you would like, in your relationship or your community or our world, is an antidote to feeling powerless.

Michael Radkowsky, Psy.D. is a licensed psychologist who works with couples and individuals in D.C. He can be found online at michaelradkowsky.com. All identifying information has been changed for reasons of confidentiality. Have a question? Send it to [email protected].)

Dear Michael:

I’m having a terrible communication problem with my girlfriend. She just isn’t hearing me on some issues that mean a lot.

Nicki doesn’t get why it’s important for me that we be out to her parents as a couple. I’ve explained my position over and over. I’m not willing to hide or pretend, and doing so makes things way more complicated down the road, if we stay together. Eventually we’d have to explain our lies. It’s crazy to imagine hiding our marriage, or hiding children. More than crazy!

How can you be believable about anything if you aren’t honest about who you are and the nature of your relationship?

Nicki’s whole response boils down to her being afraid that her parents will reject her (they’re deeply religious, conservative). Me trying to explain to her that you can’t let fear run your life just doesn’t penetrate her brain.

As a result I haven’t met her parents yet, and our relationship is a lot more tentative than I would like it to be at this point.

Besides this “biggie,” there is one other issue that she just doesn’t get, no matter how much I explain my position: She makes fun of me a lot — especially when we’re out with friends. About all sorts of things. How I dress (too stereotypically lesbian in her view); my interests (same criticism); my supposed inability to cook; my bad driving; my loving my dog too much. And more.

Nicki either says she’s not making fun of me, or says that she’s just kidding around and I am too serious. The more I ask her to stop, the more she tells me to “lighten up.” She just isn’t hearing me.

Aside from communication issues around these big topics, we have an otherwise great relationship that I would like to last. However, this stuff isn’t acceptable.

What more can I do to communicate more clearly in a way that she will hear me?

Michael replies:

It sounds like you’re both making your points loud and clear. You criticize Nicki, and Nicki criticizes you.

Communication means that you say what you want to say to your partner, and you listen when she wants to share something.  It does not mean that you get your partner to agree with you or behave as you want her to.

Even if you think that Nicki’s not being out to her parents is crazy, she doesn’t have to come out to them.  

Is Nicki open to the idea of eventually coming out to her parents? Mustering the courage to do so can be a slow process. If Nicki would like to work on this, and you are willing to wait, then stay in the relationship and work on being patient and accepting. But if this is a deal breaker issue now, Nicki is not for you.

While you can continue to try to change Nicki, this tactic doesn’t seem to be getting you anywhere, except annoyed. You have a lot of power over your own behavior, but little power over how your partner behaves. In other words, you get to be with the person you are with; not a hypothetical “improved” version that better suits you.

With regard to the teasing issue: I believe that if someone you care about tells you that you are hurting them, it’s a good idea to listen. I don’t get why Nicki wants to keep behaving toward you in ways that you find painful. Could it be that all of this is linked?

Perhaps Nicki is hurt or annoyed or angry that you won’t accept her not being out to her parents; and is getting back at you for your ongoing pestering by torturing you with criticisms and insults. Or, perhaps your hurt, annoyance, and anger over Nicki’s ongoing teasing is leading you to retaliate by continually criticizing her closeted status.

Think of your relationship as a system: When one part of a system changes, it impacts the entire system. If either one of you changes your behavior for the better, you will likely have a positive impact on your relationship. Do you want to make the first move, and see what happens?

You might also begin an ongoing discussion with Nicki about the benefits of being respectful toward each other, listening to each other, striving to understand each other’s points of view, and tolerating that you sometimes see both minor and important issues differently.

But only start that discussion if it makes sense to you that having a decent relationship depends on your continually striving to do these things.

Michael Radkowsky, Psy.D. is a licensed psychologist who works with couples and individuals in D.C. He can be found online at michaelradkowsky.com. All identifying information has been changed for reasons of confidentiality. Have a question? Send it to [email protected].

Last month’s column featured a letter from someone who had cheated on his boyfriend, and was struggling with the boyfriend’s unwillingness to forgive him despite his contrition. He wondered what he could do to earn back his boyfriend’s trust, and noted that he was feeling increasingly resentful over the nonstop scrutiny and contempt.

My reply in a nutshell: If you’ve stepped out of your relationship, and want to do better going forward, the main person whose trust you need to earn is your own. Figure out your own standards (with input from your partner, of course) to be a boyfriend who deserves his partner’s trust, and live up to those standards. Strive to honor your partner’s requests to demonstrate your trustworthiness, but when doing so comes at too high a cost to your self-respect or your affection for your partner, you may need to set a boundary. 

Now I’d like to address the other side of this dilemma. If you’ve been cheated on, what can you do to build a trusting and loving relationship with your partner, going forward? Here’s what I would say to the boyfriend.

For starters: You’re in a tough spot. It’s natural and understandable to be hurt, heartbroken, and furious with your partner. But if you want to have a loving relationship with this guy going forward, you are going to have to find a way to not let these feelings run your show for too long.  

As is true for your partner, the person whose trust you most need to earn is you. Can you get better at paying attention, going forward, to any signs that your partner is stepping out of the relationship? Did you miss any hints that something was amiss? Were you ignoring data about your partner’s behavior and character?  

You can’t go too far in either direction here. On the one hand, ignoring your “spidey sense” that something’s wrong is a terrible idea. On the other hand, ongoing scrutiny and interrogations create an imbalanced relationship and often lead to your partner wanting to get away with things. That’s just a natural consequence of being constantly watched.

A big part of your work is to determine if your partner is sincere in his desire to be honest going forward and devote himself to building the same kind of relationship that you want to build. This means assessing your partner’s character: Do you have a clear read on his values, and do you respect them? Can you get a good sense of whether he is just telling you what you want to hear in order to stay in the relationship, or being honest about where he really stands?

You can never know for sure. You can only do your best to see your partner and your relationship accurately. One thing is certain, though. If you are going to be in a close relationship, you must accept that you are going to be vulnerable to heartbreak. In any long relationship, partners do at times hurt each other, sometimes intentionally, sometimes unintentionally. There is no way around this.  

Of course, that doesn’t mean you must stay with someone who cheated on you. You get to decide whom you want to be with, what is not forgivable, and when you do not want to forgive.

If you decide that you have good reason to stay, you will have to develop your ability to calm yourself when it feels like something might be wrong and you are starting to freak out.  Remember, your alarm system is likely on high alert after having been betrayed, which means you may easily panic when something might be amiss.  

So when your partner doesn’t show up when he said he would, or doesn’t reply to a text or answer his phone, take a moment to quiet your mind — perhaps by taking some slow deep breaths, perhaps simply by reminding yourself that your judgment may be “off” right now — and not rush into accusations or a downward spiral.  

Every time you are able to make this move, you will be strengthening your ability to remain calm and thoughtful under very tough circumstances. That is a great skill to have in all arenas of life.

One more point: If you want to be angry or walk around feeling like your partner owes you for the rest of your existence, you might as well end the relationship, because you’ll never have a loving relationship under those conditions. You cannot use your partner’s bad behavior to justify your own bad behavior. For a relationship to succeed, each partner must strive to be someone worth being in a relationship with.

Michael Radkowsky, Psy.D. is a licensed psychologist who works with couples and individuals in D.C. He can be found online at michaelradkowsky.com. All identifying information has been changed for reasons of confidentiality. Have a question? Send it to [email protected].