Marriage Intensives & Online Counseling | Imago Therapy โ€“ The Marriage Restoration Project

Active Listening vs. Defensive Listening: How to Really Hear Your Spouse

active listeningWhen your spouse says something that stings, do you find yourself reacting, defending, or shutting down? You might think youโ€™re a good listener, but the real difference between couples who stay connected and couples who drift apart often comes down to how they listen.

On relationship forums like Reddit, many partners ask: โ€œHow do I stop getting defensive when my spouse criticizes me?โ€ or โ€œWhatโ€™s the difference between hearing my spouse and really listening?โ€ If youโ€™ve asked yourself those questions, youโ€™re not alone.

Letโ€™s compare the two approachesโ€”defensive listening vs. curious, active listeningโ€”and why one can save your marriage while the other keeps you stuck.

Defensive Listening: Why It Breaks Connection

When couples bring up frustrations, the listener often feels attackedโ€”even if their partner isnโ€™t trying to blame them. This triggers reactivity:

  • Jumping in to defend yourself

  • Explaining why your spouse is wrong

  • Shutting down to avoid more criticism

Research shows that defensiveness is one of the key behaviors that predicts divorce when left unchecked . It makes your spouse feel dismissed and unsafe to share.

Active Listening with Curiosity: The Better Option

Instead of defending yourself, what if you got curious?

Curiosity shifts your brain from threat mode to connection mode. In Imago Dialogue, one of the frameworks we use, partners are taught to:

  • Mirror what they hear (โ€œWhat Iโ€™m hearing isโ€ฆโ€).

  • Validate the otherโ€™s perspective (โ€œI can see why that would upset youโ€).

  • Empathize with their feelings (โ€œThat must feel really overwhelmingโ€).

This structure helps calm reactivity, increases safety, and makes partners feel deeply heard. Studies on couples therapy confirm that active listening and validation significantly improve marital satisfaction and conflict resolution .

Why Curiosity Works

Frustration in marriage is rarely about the current situationโ€”itโ€™s usually about what it triggers from the past. One study on attachment found that unresolved childhood wounds often reappear in marital conflict .

So when your wife criticizes you, or your husband seems to ignore you, your strong reaction might be connected to earlier hurts. Getting curious opens the door to understanding why your partner feels the way they doโ€”and why youโ€™re reacting so strongly.

Instead of saying, โ€œYouโ€™re overreacting,โ€ try:

  • โ€œIs there more you want me to understand?โ€

  • โ€œDid I get that right?โ€

  • โ€œCan you tell me more about what this means for you?โ€

When your spouse feels truly heard, their defensiveness softens too.

Related Questions Couples Often Ask

  • How do I stop taking my spouseโ€™s complaints so personally?

  • Is active listening enough to fix our fights?

  • What if my partner wonโ€™t listen back?

The truth: even one partner practicing active listening can begin to shift the dynamic. But learning structured tools togetherโ€”like Imago Dialogueโ€”creates the biggest transformation.

Key Takeaways

  • Defensive listening increases conflict and disconnection.

  • Active listening with curiosity builds safety, trust, and empathy.

  • Structured methods like Imago Dialogue help couples break old cycles and create new ways of connecting.

  • The next time your spouse brings up a frustration, pause the urge to defend yourselfโ€”and get curious instead.

Sources

  1. Gottman, J., & Silver, N. (2015). The Seven Principles for Making Marriage Work. Harmony.

  2. Miller, R. B., et al. (2003). โ€œMarital satisfaction and active listening skills.โ€ Journal of Marital and Family Therapy.

  3. Fife, S. T., et al. (2014). โ€œThe role of validation in intimate relationships.โ€ Family Process.

  4. Johnson, S. M. (2019). Attachment Theory in Practice. Guilford Press.

๐Ÿ‘‰ Next step: Explore our Imago Dialogue Script or learn more about our Private 2-Day Marriage Retreats where we teach these tools in a safe, guided environment.

Picture of Shlomo & Rivka Slatkin

Shlomo & Rivka Slatkin

Rabbi Shlomo Slatkin is an Imago relationship therapist and certified (master level) Imago workshop presenter with over 20 years of experience hosting couples therapy retreats in-person and online.

Picture of Shlomo & Rivka Slatkin

Shlomo & Rivka Slatkin

Rabbi Shlomo Slatkin is an Imago relationship therapist and certified (master level) Imago workshop presenter with over 20 years of experience hosting couples therapy retreats in-person and online.

FEATURED IN

my wife yells at me
Get effective relationship help even if you’ve tried couples counseling before.
Name(Required)
Privacy*
*By using this form you agree with this site's privacy policy and consent to you submitted data being collected and stored. We take your privacy seriously, and will never spam you. - In addition, you are giving us permission to add you to our email list. You will receive our free 60 Second Plan to a Happy Marriage, along with transformational emails that will help you with your marriage.
This field is for validation purposes and should be left unchanged.
CONTACT US