Here are 5 steps to reduce resentment in your relationship

What we resent, how we express it and whether we're able to let it go can also reveal something about ourselves.

Author of the article:

Washington Post

Joshua Coleman, The Washington Post

Published Jul 31, 2026  •  Last updated 13 minutes ago  •  4 minute read

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Feeling resentful toward a romantic partner from time to time is an unavoidable part of long-term relationships. Whether it’s finances, parenting, housework, sex, affection or commitment, intimate relationships offer no shortage of opportunities to feel that you’re giving more than you’re getting. In healthy relationships, those feelings usually fade through honest conversations, a willingness to understand the other’s perspective or simply through the passage of time.

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Whether we realize it or not, most of us keep an informal mental ledger of what we give and what we receive. It’s not objective accounting – our perceptions of fairness matter more than the actual balance sheet – but feeling consistently shortchanged can slowly erode even a strong relationship.

Psychologists have long found that people are happiest in relationships when they perceive the give-and-take as fair – not necessarily equal, but equitable given each partner’s circumstances, abilities and contributions. In other words, resentment is less about whether every task is split 50-50 than about whether both partners feel the relationship is fundamentally fair.

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For example, University of Utah researcher Dan Carlson has found that couples who coordinate household responsibilities and make decisions together report closer, more satisfying relationships. The reason isn’t simply that the workload is divided more fairly. Sharing responsibilities requires ongoing communication, giving partners more opportunities to express concerns and their ideas about what would be reasonable, before they harden into resentment.

Researchers also find that relationship satisfaction depends less on having a partner with no irritating traits than having one who is fundamentally kind, responsive and emotionally supportive. These qualities don’t eliminate resentment, but they create enough goodwill that partners are more likely to forgive one another’s shortcomings and assume positive intentions.

The converse is also true. People who are more critical, argumentative or defensive or less empathic tend to experience lower relationship satisfaction and more conflict. That’s because resentment isn’t driven only by frustrations; it’s also shaped by how those frustrations are handled. Partners who respond with warmth, accountability and a willingness to repair disagreements make it easier to move beyond inevitable disappointments. Those who respond with blame or defensiveness allow resentments to accumulate and harden.

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Happier couples also tend to give each other the benefit of the doubt. Rather than assuming “My partner doesn’t care,” they’re more likely to consider that the other is tired, distracted, overwhelmed or simply unaware of the impact of their behaviour. That doesn’t mean excusing neglect or mistreatment. It means resisting the impulse to interpret every disappointment as evidence of selfishness or a lack of love.

It’s also important to distinguish ordinary resentment from chronic resentment. Occasional resentment is inevitable. But if the same issue resurfaces month after month, conversations never lead to meaningful change or you find yourself viewing nearly everything your partner does through a lens of disappointment, resentment has become less of an emotion than the emotional climate of the relationship. At that point, it’s worth asking whether the problem stems from poor communication, unrealistic expectations, incompatible values or a partner who is unwilling – or unable – to meet your needs.

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What we resent, how we express it and whether we’re able to let it go can also reveal something about ourselves.

People who grew up feeling chronically criticized, neglected or emotionally unsafe often carry those experiences into adult relationships. Some become reluctant to voice their needs because they fear conflict or rejection, allowing resentment to build in silence. Others become especially sensitive to disappointment and expect a level of responsiveness that no partner can consistently provide. They may find themselves thinking, “They should just know,” without ever clearly expressing what’s causing their distress.

Use your words. Your partner isn’t a mind reader. Rather than waiting until resentment boils over, describe the specific behaviour that’s bothering you, explain its impact and make a clear request. “I felt overwhelmed putting the kids to bed alone again. Could we come up with a better plan?” is far more productive than, “You never help.”

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Know yourself. If you find yourself chronically annoyed, defensive or argumentative – not only with your partner but with others – it may be worth considering whether your own reactions are contributing to the problem. If trusted people have offered similar feedback, changing your responses may do more for your relationship than trying to change your partner.

Complain productively. Focus on specific behaviours rather than character flaws. Explain what happened, why it mattered and what would help in the future. Productive complaints invite discussion; criticism invites defensiveness.

Repair quickly. Healthy couples aren’t those who never hurt one another. They’re the ones who apologize, take responsibility, express empathy and reconnect before resentment hardens.

Remember the bigger picture. Every partner will disappoint you. What matters is whether those disappointments are outweighed by kindness, humor, loyalty, affection, generosity and emotional responsiveness. Research suggests that stable, satisfying relationships are characterized by many more positive interactions than negative ones.

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Every long-term relationship will generate moments of resentment. The question isn’t whether those moments occur, but whether they become opportunities for greater understanding or fuel for greater distance. The healthiest couples replace certainty with curiosity, silence with conversation and scorekeeping with repair.

Joshua Coleman, PhD, is a clinical psychologist in the Bay Area, keynote speaker, author and senior fellow with the Council on Contemporary Families. His newest book is ” Rules of Estrangement: Why Adult Children Cut Ties & How to Heal the Conflict .” His Substack is Family Troubles.

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