- Julie Barris | Crisis Counselor | Therapist-in-Training
- May 3
Resentment in a marriage often starts as small, unspoken disappointments—but over time, it can grow into emotional distance that’s hard to bridge. Healing resentment in a marriage requires both partners to move from blame to curiosity, and from silence to honest conversation.
Marriage begins with connection, trust, and the unspoken belief that you and your partner are on the same team. But over time, something subtle and corrosive can begin to grow in the quiet spaces between misunderstandings and unmet needs: resentment.
Resentment doesn’t usually arrive with fireworks. It builds like sediment—slowly, silently—until one day, you find yourself irritated by the sound of their voice or secretly tallying who did what last week. It’s emotional debt with no forgiveness plan. And if left unchecked, it can quietly erode the very foundation of your relationship.
What Is Resentment, Really?
Resentment is more than just frustration—it's a sign of emotional buildup. It's what happens when pain, disappointment, or unmet needs don’t get processed, expressed, or repaired.
Think of resentment as an internal alarm system that keeps going off, warning you that something isn’t right. Maybe you've asked for more help at home, more appreciation, or simply more presence—but nothing changes. Over time, you stop asking and start stewing.
It can stem from:
Feeling emotionally unsupported
A lack of fairness or reciprocity
Repeated invalidation or dismissal of your feelings
Long-term imbalance in effort or responsibility
The tricky part? Resentment doesn’t just linger—it transforms. Into sarcasm, silence, or shame. And when that happens, you’re no longer just irritated. You’re lonely, even if you're not alone.
Why We Don’t Talk About It
We often avoid talking about resentment because it feels… dangerous. As though voicing it will create conflict rather than connection. Many people—especially those raised in emotionally avoidant or unstable homes—learn to suppress their needs to “keep the peace.”
You might tell yourself:
“I don’t want to seem ungrateful.”
“It’ll just lead to another fight.”
“I’ve brought it up before and nothing changed.”
But silence isn’t safety—it’s slow self-erasure. And eventually, it breeds more distance than honesty ever could. Emotional intimacy depends on truth-telling, even when it’s uncomfortable.
How Resentment Shows Up
You might not even call it "resentment" at first. It just feels like:
Constant irritation at small things
Snapping over harmless comments
Emotional withdrawal—you stop sharing your inner world
Passive-aggressive behaviors ("No, it’s fine. I’ll just do it myself.")
Fantasizing about being anywhere but here
Resentment is often at the root of repetitive fights that never seem to resolve—where one or both partners feel unseen and unheard, and no amount of explanation seems to bridge the gap.
In intimacy, it might look like disconnection:
You no longer want to touch or be touched
You dread talking about emotions
You feel numb where you used to feel passion
The resentment isn’t just in your words—it’s in your body, your tone, your silence.
How to Break the Cycle
1. Name It—Gently
Don’t wait for a blow-up. Start the conversation before the pressure builds too high.
Instead of:
“You never help me around here.”
Try:
“I’ve been feeling overwhelmed lately, and I realize I’ve started to carry some resentment. Can we talk about how we’re dividing things?”
It’s not about assigning blame. It’s about giving your feelings a voice so they don’t become armor.
2. Own Your Part
This doesn’t mean taking more responsibility—it means accurate responsibility. Are you bottling up your needs? Have you allowed certain patterns to continue out of fear or exhaustion?
Owning your part is about reclaiming your power to change how you communicate, set boundaries, or respond—without taking on guilt for your partner’s behavior.
3. Rebuild Trust Through Small Repairs
Forget grand romantic gestures for a moment. What matters most are small, consistent actions that signal: I see you, and I care enough to show up differently.
Examples:
Following through when you say you’ll do something
Saying “thank you” for the small things
Checking in emotionally: “How are you really doing today?”
Even a 5-minute daily check-in—free of screens and distractions—can go a long way in rebuilding connection.
4. Seek Help if You’re Stuck
If resentment feels too tangled to unravel alone, couples counseling (or individual therapy) can help. A trained therapist creates a space where both partners can feel safe enough to be honest without spiraling into conflict.
Sometimes you need a neutral third party to spot the patterns you’ve both become blind to.
5. Choose Curiosity Over Criticism
Curiosity is the antidote to defensiveness. When you feel frustration rising, try asking:
“What do you need right now that you’re not getting?”
“What would make you feel more loved or supported?”
“Is there something I’ve missed lately that matters to you?”
Listening doesn’t mean agreeing. But it opens the door to connection, which is what resentment most deeply craves.
A New Way Forward
Resentment is not a sign your relationship is doomed. It’s a sign that your relationship is ready for change. It means you care enough to notice the drift and to wish for something better—for both of you.
Repairing a marriage from resentment doesn’t happen overnight. But it does happen—when both partners are willing to stop fighting against each other and start healing with each other.
Even if the conversations are messy. Even if it takes time. Even if you don’t know how to begin.
Because the alternative is silence. And silence steals more love than honesty ever will.
So an eye-opening question to reflect on: If you stopped keeping score, what would you start noticing instead—about your partner, and about yourself?
