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If I find myself becoming impatient or frustrated, I become quiet so I don’t say something hurtful, not to give the silent treatment, but just to wait until I am in a better place to communicate. If my spouse asks what’s wrong, I just say I’m thinking.
That’s not a tip on how be more sensitive, but it helps me not say something hurtful. To be more sensitive, I make a conscious effort to have more empathy for my spouse, and also having as much gratitude as possible.
OP, retreat when you feel that surge of insensitivity coming on. My partner broke up with me and that was when I decided to turn things around. I started meditation a d it certainly helps. I practice these tips and tricks I learnt at a life coaching session like the retreating till you are in control thing I mentioned earlier. Hope things work out for you. It's hard but you just have to persist.
Similar so I assume I have become this way from being around them so much. 24 and still living with them for financial reasons. I constantly try to keep myself in check but when I slip, often I slip hard and hurt my SO, emotionally, in turn hurting us.