For more information on how to control your anger, visit angersecrets.com.

Every relationship has conflict. But it’s how you handle that conflict that determines whether it brings you closer or drives you apart.

In this episode, anger expert Alastair Duhs shares three powerful relationship tools that can help you stay calm in the heat of the moment, understand your partner more deeply and build a connection that lasts.

If small issues often turn into big fights, this episode is for you.

Key Takeaways:

-Conflict is natural, but disconnection doesn’t have to be. Anger expert Alastair Duhs explains how to transform arguments into opportunities for growth.

-Mastering the art of pausing when anger flares up can be the first step to stopping destructive cycles before they start.

-Shifting your mindset from “winning” the argument to “understanding” your partner builds trust and emotional safety.

-Regular positive connection, what Dr. John Gottman calls the “Magic Six Hours”, can make your relationship more resilient to stress and conflict.

-Emotional safety is built through small, consistent moments of appreciation, affection and real listening.

Links referenced in this episode:

angersecrets.com — Learn more about anger management

angersecrets.com/training — Watch the free training: Breaking The Anger Cycle

angersecrets.com/course — Enroll in The Complete Anger Management System

Every couple argues.

But why do some conflicts feel like they tear you apart, while others seem to bring you closer?

If you've ever wondered why small things turn into big fights, or why the people you love most are the ones you hurt the easiest, this episode will give you answers and tools you can use right away.

Welcome to episode 54 of the Anger Management Podcast.

I'm your host, Alistair Dues, and For more than 30 years, I've helped thousands of men and women control their anger, master their emotions, and create calmer, happier and more respectful relationships each week, together with my AI assistants, Jake and Sarah, we explore the tools and ideas that can help you control your anger when once and for all.

Today's episode is especially valuable because conflict isn't the enemy of connection.

Disconnection is.

And when you know how to handle conflict the right way, every argument can become an opportunity to understand each other better and grow stronger together.

In this episode, you'll learn three practical relationship secrets that have helped countless couples stop the destructive patterns and start building real closeness again.

If you've ever wanted to feel more understood or to finally break the cycle of anger, blame and regret, stay with us.

These three lessons might just change how you handle every disagreement from this point forward.

Alright, lets join Jake and Sarah as they share their deep dive into three relationship secrets that actually work.

Have you ever been stuck in an argument with your partner, maybe a loved one, and suddenly you just realize the whole thing has kind of shifted?

Oh yeah, you started off talking about something small, maybe, I don't know, the budget or chores.

Right.

The everyday stuff.

And now somehow you're deep in this argument about the entire relationship itself.

It feels like it happens all the time.

It really does.

Small things just seem to explode, don't they?

Yeah.

And you're left wondering, why does conflict with the people we care about most feel so damaging?

Sometimes it's a really tough spot because, well, it hits right at our core connections.

Yeah.

But here's something crucial we need to get our heads around first.

Okay.

Conflict is actually.

Well, it's natural, it's normal.

It's gonna happen in any relationship.

Doesn't matter how strong it is or how long you've been together.

So that idea that, you know, happy couples never fight, that's just not true.

Absolutely not.

Total myth.

The real difference isn't if they fight.

Ah, okay.

So if conflict is gonna happen anyway, what makes the difference, you know, between couples who struggle, who let it wear them down, and the ones who seem to keep that strong, happy connection going for years and years.

It boils down to how they handle it.

That's the key.

Happy couples, they don't see conflict as just a negative thing, a threat.

Right.

They actually sort of use it.

They see it as an opportunity.

An opportunity for what?

To understand each other on a deeper level, to actually make their bond stronger.

It's like a tool for growth, really, but, you know, you have to know how to use that tool correctly.

That's a really different way of looking at it.

Not a problem, but a potential tool.

Exactly.

So we've got, what, three simple but really powerful tips today.

Things that have genuinely helped people get a grip on their emotions and build calmer, stronger connections.

That's right.

And our mission for this deep dive is basically to unpack these three ideas, starting with, well, the absolute foundation.

You can't build anything without it.

And that foundation is control your anger.

Okay.

Yeah.

I think anyone listening immediately gets this one.

The argument kicks off.

You feel that rush.

The emotional heat just cranks up, and before you know it, maybe you've said.

Something or done something you instantly regret.

Exactly.

And you're just stuck in that awful cycle.

Right.

It just keeps escalating.

That cycle is precisely why anger is without a doubt the single biggest roadblock to sorting any conflict out.

We need to understand what's happening, like, physiologically.

Okay, so what is happening when we feel that heat rising, that flushed face.

Tight chest, it's essentially a shutdown.

When that intense anger kicks in, the sophisticated parts of your brain, you know, logic, empathy, problem solving, they basically go offline.

Offline?

Yeah.

You're kind of in that primal fight, flight, or freeze mode.

Communication just stops.

But here's the really damaging part in a relationship, when you lose your cool like that, you're very likely intimidating your partner, maybe even scaring them.

Right.

And if someone feels scared or even just like they need to retreat, they're.

Not going to open up.

No way.

They won't share what they're really feeling.

They'll just try to get through it.

Right.

Survive the moment.

Exactly.

Which means productive conflict.

It's impossible.

The experts in this area are really clear on this.

Anger just does not work.

It just doesn't work.

Never helps, only makes things worse.

It stops you seeing things from their side makes resolving it impossible and pretty much guarantees you'll feel disconnected afterwards.

Okay, but let's get practical.

If I'm already furious, hearing anger just doesn't work is, you know, it's easy.

To say, hard to do in the moment.

Yeah, Right, Right.

So what's the first thing, the absolute first thing I do when I feel that physical stuff starting, the tight chest, the racing heart.

You need like a circuit breaker, something practical.

The second you notice those signs.

Yeah, you have to pause.

Just stop.

Stop talking, stop defending yourself for a second and take, say, three slow, deep breaths.

Okay.

Now, this isn't about instantly becoming calm, right?

That's probably not realistic, right?

Not magic.

No.

It's about physically interrupting that automatic anger cycle just long enough, maybe five seconds, for the thinking part of your brain to get a word in.

Ah, so you're buying yourself a few seconds.

You're buying time.

Time to choose your next move instead of just letting the anger react for.

You choosing control over chaos, even just for five seconds.

Okay, so that first step, that non negotiable thing, is mastering that pause.

And once we hopefully get a bit of a handle on our own internal state, then we can move to the second tip, which sounds like it's about changing the actual goal of the argument.

Precisely.

Which brings us straight to point 2.

Seek to understand, not to win.

Oh, this is a big one.

I think.

So many relationships fall into this trap, don't they?

Constantly.

You get so caught up in proving you're right, making your point, it doesn't even matter if the issue is tiny, like how to load the dishwasher properly.

Or something really big, like parenting decisions.

Exactly.

And you completely forget the bigger picture, which is, well, the health of the relationship itself.

Focusing on winning just turns the whole thing into a battle, a zero sum game.

Meaning if I win, your relationship loses every single time.

Couples can argue about the most trivial things for weeks, even months, just because they're both stuck trying to prove they're right instead of trying to solve the actual problem together.

Okay, but here's a question that comes up.

I think if I focus totally on understanding their point of view, aren't I risking kind of sidelining my own feelings?

Especially if I feel really hurt or like they're not getting me?

That's a really good point and an important distinction.

Seeking to understand isn't the same as agreeing with them.

Okay.

It's about gathering information first.

Think of it like if you make an effort to understand their hurt or their concern first, you're actually making it much more likely that they'll be able to listen to your hurt later on.

How so?

You're lowering their defenses.

If they feel heard, truly heard, they're less likely to be in attack or defend mode.

Okay, that makes sense.

So if I'm really trying to do this, trying to Understand what kind of things should I actually say in the middle of a conflict to kind of force that shift away from just winning.

Right.

Instead of jumping straight to defending yourself, try turning the focus outward.

Show genuine curiosity.

Like what?

Give me an example.

Okay.

You could say something like, help me understand why this is so upsetting for you right now.

Or maybe I can see you're frustrated about the money we spent, but can you tell me more about what's worrying you underneath that?

So you're digging deeper.

It's not just about the surface issue, like the bank balance.

Exactly.

It's about the feeling behind it.

Maybe it's about feeling secure or feeling trusted or feeling respected.

So a fight about someone being late might not really be about the time.

Often it isn't.

It might be about feeling like their time isn't valued or feeling disrespected.

When you ask why something matters so much, you uncover that deeper emotional need.

And what happens then?

Well, quite often, once you both understand that root cause, the actual surface conflict just kind of dissolves.

Or at least it becomes much easier to solve.

You find a way forward that works for both of you.

And honestly, it often deepens the connection because you've truly seen each other.

Wow, that's a perspective shift.

That definitely takes practice, I imagine.

Oh, it does.

But the payoff is huge.

Okay, so we've got controlling the initial anger flare up and then changing the goal to understanding instead of winning.

These feel like tools for during the conflict.

They are.

Yeah.

Reactive tools in a way.

Which leads us nicely into the third strategy, which sounds more proactive, like the work you do before things get heated.

That's exactly right.

Managing conflict isn't just about reacting well in the moment.

It's hugely about the groundwork you lay when things are calm.

Which brings us to point three.

Practice the magic six hours.

The magic six hours.

Okay, is the idea here to, like, prevent arguments from ever happening, or is it more about building up some kind of relationship savings account?

It's absolutely about building reserves.

Think of it exactly like that.

An emotional bank account.

The magic six hours comes from Dr. John Gottman's research.

He studied successful couples for decades.

Gottman, right.

Heard of him.

And this six hour concept, it might just be the single most powerful preventative thing you can do for a happier, healthier relationship.

Okay, so how does it work?

We know relationships aren't always sunshine and roses.

There are going to be annoyances, frustrations, arguments.

Of course, negative interactions are unavoidable.

So how do six positive hours counteract that Negativity.

It's based on a ratio Gottlund discovered.

He found that stable happy relationships maintain roughly a 5 to 1 ratio.

5 to 1?

Meaning for every one negative interaction, a criticism, a moment of contempt, an argument, you need about five positive interactions to balance it out and keep the relationship feeling good overall.

Wow.

Five positives to cancel out one negative.

That really shows why you need to be intentional, doesn't it?

Absolutely.

If you're not actively intentionally making positive deposits into that emotional bank account, then.

Every little conflict pushes you closer to being overdrawn.

Exactly.

So the magic six hours isn't just about vaguely spending time together.

It's a specific structured investment each week to make sure those positive deposits happen.

It's not just like sitting on the couch scrolling through phones next to each other.

Definitely not.

That doesn't really count as connection.

Gottman broke it down into specific activities.

Okay, what are they?

What makes up these six hours?

Right, so there are a few key things.

First, partings and reunions.

Just taking a moment, literally maybe two minutes each, to connect.

When you leave in the morning.

And when you first reconnect at the end of the day, ask about something happening in their day.

Okay.

Simple check ins.

Yeah.

Then affection and appreciation.

Showing physical affection, saying thank you, noticing something positive, expressing genuine appreciation.

Regularly.

Little moments throughout the day.

Mm, small deposits.

Exactly.

Then a big one.

A daily stress reducing conversation.

There's about 20 minutes each day where you each get a chance to just vent about your stress.

Work, traffic, whatever.

And the other person's job is just to listen, not fix it.

Just listen empathetically.

Just listen, not problem solve.

That sounds hard, but important.

It is.

And finally, a weekly date night.

About two hours.

Just focused on enjoying each other, having fun, talking, distraction, free.

So if you add all that up, the daily check ins, the appreciation, the stress conversation, the date night, that gets you to around six hours a week?

Pretty much, yeah.

It's about intentionally creating these different kinds of connection points throughout the week.

And the theory is by doing this regularly, you build up this huge reservoir of goodwill and connection.

That's exactly it.

You build deep reserves in that emotional bank account.

So when conflicts do come up, as they inevitably will, you have the funds to cover it.

You have the funds.

Small issues like disagreements about chores or whose turn it is to do something, they're much less likely to spiral into massive fights because the underlying foundation, that connection is strong and secure.

It's the best preventative medicine for relationship conflict.

That's a fantastic set of strategies, really practical.

Okay, let's just quickly recap those three core ideas for handling conflict in a healthier way.

Sounds good.

So, first, the absolute baseline.

You have to control your anger.

Remember, anger shuts down.

Communication creates disconnection and just doesn't work.

That pause is critical, right?

Master the pause.

Second.

Second, change your goal.

Seek to understand, not to win.

Get curious about why the issue matters so much to your partner.

Focus on their underlying need.

Understand, don't win.

Got it.

And finally, the proactive piece.

Finally, play the long game.

Practice the magic six hours every week.

Invest in that emotional bank account consistently to build resilience before the storms hit.

Control anger.

Seek understanding.

Practice the magic six hours.

Simple concepts, but powerful if you actually do them.

Incredibly powerful.

Look, conflict is going to happen.

That's a given.

But you always have a choice.

A choice about what?

About how you respond to it.

And how you respond determines whether that conflict ends up strengthening your relationship or.

Or chipping away at it.

And if that first step, controlling the anger, feels like the biggest mountain to climb right now, maybe you recognize that your anger has caused problems, maybe intimidated.

People you love, then know that there's help available.

It's a skill you can learn.

Alistair Duze has dedicated decades to helping literally thousands of people get control of destructive anger and transform their relationships.

And there are resources people can access right now.

Absolutely.

If you're ready to explore this more, you can find free resources, things like training materials and even book a free 30 minute anger assessment call to figure out your next steps.

Where can people find that?

Just head over to angersecrets.com it's all there.

Angersecrets.com angersecrets.com, we definitely recommend checking that out if anger is a recurring issue for you.

So we'll leave you with this thought.

Really the core principle behind all of this work.

Whether you're in a conflict or just dealing with everyday life.

You can't control other people, but you.

Can absolutely control yourself.

Okay, thanks so much for tuning in to today's episode of the anger management podcast.

I hope you found this deep Dive into how to stop fighting and start connecting helpful.

Before we wrap up, let's take a moment to quickly go over the three secrets that Jake and Sarah shared.

Firstly, as Jake and Sarah said, control your anger.

Because when anger takes over, as you know, communication shuts down and connection disappears.

Mastering your anger gives you the power to choose how to respond instead of blowing up at people around you.

The second secret that Jake and Sarah shared was to seek to to understand, not to win.

Because when you focus on curiosity instead of being right, arguments stop being battles and become bridges to deeper understanding.

And finally, practice the magic six Hours this small six hour weekly investment of positive time together, including affection, appreciation, listening and connection, builds an emotional safety net strong enough to hold you through life's challenges.

Remember, too, conflict is inevitable, but disconnection isn't.

And when you practice these three secrets, you'll discover that even difficult moments can draw you closer rather than push you apart.

Okay, if you'd like more tools to help you control your anger and create calmer, happier and more loving relationships, visit angersecrets.com you can access my free training Breaking the Anger Cycle book, a free 30 minute anger assessment call with me or explore the Complete Anger Management System, the same program thousands of men and women have used to transform their lives and relationships.

And finally, if today's episode resonated with you, please take a moment to follow the podcast, share it with someone who needs it, and if possible, leave a quick rating and review.

This helps others find the show and start their own anger management journey.

And remember, you can't control what others say or do, but you can always control how you respond and that's where your real power lives.

Take care and I'll talk with you soon.

The Anger Management Podcast is for general informational purposes only and does not constitute the practice of counseling, psychotherapy, or any other professional health service.

No therapeutic relationship is implied or created by this podcast.

If you have mental health concerns of any type, please seek out the help of a local mental health professional.