How to Stop Arguments Before They Spiral: The Phrase Every Couple Needs After Baby
You know the moment.
A tone, a sigh, a look — and suddenly you’re in a fight you didn’t mean to start.
It’s not really about who’s right or wrong.
It’s about the stories running in your head while you’re both trying to be heard.
This one simple phrase can help you slow down, get curious, and actually understand each other again — even in the chaos of new parenthood.
In early parenthood, those stories can quickly spiral. Exhaustion, overstimulation, and constant survival mode make it easy for our brains to fill in the blanks with worst-case assumptions.
But what if the stories we tell ourselves are actually creating the distance we want to close?
That’s what we unpacked in this episode of Better Relationships After Baby.
The Power of Naming the Story
Chelsea shares a phrase she teaches her clients—and uses herself:
🗣️ “The story I’m telling myself is…”
This simple phrase externalizes thoughts and emotions. Instead of clinging to them as truth, you bring them into the open where both people can see and respond to them.
“When I use that phrase, I imagine rolling something up into a ball in my brain and holding it out in front of me,” Chelsea says. “When it’s all-consuming, it’s hard to get clarity. But when I externalize it, it stops impacting me so much.”
And it’s not just intuitive, it’s scientific.
Research from UCLA psychologist Matthew Lieberman found that labeling emotions reduces activity in the brain’s amygdala (the threat center) and increases activation in the prefrontal cortex, where reasoning and empathy live (Psychological Science, 2007).
In short, putting your feelings into words helps calm your body and reconnect your brain.
Breaking the Feedback Loop
When we don’t name the story, small moments spiral.
As Mike says, “That’s when you get into a feedback loop—it just makes itself worse.”
Without awareness, it looks like this:
You feel dismissed or unseen.
You assume your partner doesn’t care.
You respond defensively or shut down.
They feel rejected too—and the cycle continues.
Over time, that erodes your sense of safety and connection.
We call this the “roommate zone”when you’re functional partners but emotionally distant.
“People feel most like themselves when they’re not anxious,” Mike says. “When they feel safe, curiosity, creativity, and laughter come back.”
Get your free download: https://chelseaskaggs.kit.com/communication
Safety Before Intimacy
Emotional safety is the foundation of intimacy, especially after baby.
As Chelsea explains:
“Emotional disconnection almost has to be addressed first before couples can get back to the kind of physical intimacy they really want.”
Research from the Gottman Institute supports this: Emotional connection is one of the strongest predictors of long-term sexual satisfaction
(Gottman & Silver, 2015).
When Desire Fades After Baby
In the early months after a baby arrives, intimacy often becomes one of the first things to go and one of the hardest things to talk about.
Sure, hormones play a role. Exhaustion, overstimulation, and constant caregiving take their toll. But beneath all of that, something deeper is often happening.
When you don’t feel seen or valued beyond your to-do list, desire naturally fades. It’s hard to want to be touched when you don’t even feel like a full human—when your body feels different, your identity feels blurry, and your emotional connection is running on fumes.
The Gottman Institute’s research backs this up: Couples who nurture emotional connection report significantly higher levels of sexual satisfaction. Translation? Safety and closeness light the spark again, not performance or pressure.
So before you assume there’s “something wrong” with your libido or your relationship, pause and ask:
Do I feel emotionally connected? Do I feel known?
That’s often where the real rebuilding often begins.
How Parenthood Rewires Your Identity
Parenthood doesn’t just rearrange your schedule, it literally rewires your brain.
Researchers call this matrescence (for mothers) and patrescence (for fathers).
Dr. Aurélie Athan of Columbia University describes matrescence as a developmental shift as profound as adolescence. Hormones surge, neural pathways rewire, and identity gets redefined. You become responsible for a whole new life and in many ways, you’re reborn too.
For fathers, similar changes can happen. Studies from the University of Denver found that new dads who are hands-on with their babies experience hormonal and brain changes that support empathy, protection, and bonding.
No wonder both partners can feel “off” for a while. The people you were before baby don’t completely disappear, but they sure do evolve. That can be disorienting, especially when both of you are changing at the same time.
And yet, it’s also an opportunity. Parenthood can strip away old versions of yourself and invite you to rebuild more intentionally, more honestly, and more in sync with the kind of family you want to become.
From Survival Mode to Connection
Here’s the thing about early parenthood: The waves are coming whether you’re ready or not. The sleepless nights, the messes, the big feelings…they’re part of the package.
But just like in a wave pool, having the right support changes everything.
A strong community, a few trusted friends, maybe a coach and/or a therapist, these become your life jacket. They don’t stop the waves, but they help you stay afloat together.
Without support, it’s easy to get pulled under by resentment or loneliness. With it, you can learn to ride the waves instead of just surviving them.
That’s the work honestly…moving from “just getting through it” to actually feeling connected again.
A Phrase That Can Change the Story
Here’s one tool you can try right away:
🗣️ “The story I’m telling myself is…”
When something feels off—your partner’s tone, a missed text, an eye roll—pause before reacting. Try saying:
“The story I’m telling myself is that you’re frustrated with me for resting while you’re cleaning.”
“The story I’m telling myself is that you don’t care how tired I am.”
“The story I’m telling myself is that you’re not attracted to me since the baby came.”
It’s a vulnerable shift, but it opens the door to curiosity instead of defensiveness. It invites your partner into your inner world rather than shutting them out.
Because when you name the story, you give yourself a choice: keep replaying it, or write a new one together.
Listen Now
If this resonated, you’ll love this week’s episode of Better Relationships After Baby:
The Stories We Tell Ourselves (Pt. 2): Rebuilding Connection, Intimacy & Identity After Baby
→ Listen on Apple Podcasts
→ Listen on Spotify
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