How To Stop Being Jealous In A Relationship

Jealousy is a common emotion that many people experience at some point in a relationship. It is a natural response to situations that might threaten the connection or trust between partners. Occasional feelings of jealousy can even serve as a reminder for partners to appreciate and protect their relationship.

However, jealousy in a relationship can be damaging if left unchecked. Excessive or irrational jealousy can be harmful as it leads to insecurity, controlling behavior, and conflict.

However, by addressing the root causes and working on yourself and your relationship, you can reduce jealousy and create a healthier, more fulfilling partnership.

jealousy couple

Here are some steps to help you overcome jealousy in your relationship:

Let Go Of The Past

Many times, jealousy is fueled by past experiences, insecurities, or unresolved issues. Dwelling on past incidents can prevent you from fully enjoying and investing in your current relationship.

Letting go of any past insecurities and doubts is essential for rebuilding trust – a foundational element that can help reduce jealousy.

Robert L. Leahy Ph.D. explains, “Jealousy about your partner’s past is a common issue for couples. You may feel that their past is something that threatens your current relationship, and so you keep dwelling on it.”

Rather than ruminating about the past, focus on doing things that nurture and strengthen your current relationship.

Remind yourself of the love and connection you share with your partner and practice gratitude for what you have together.

Challenge Your Thoughts

When jealousy strikes, try to challenge the negative thoughts that arise.

You can even try to view jealousy as an opportunity for self-improvement and personal growth by challenging these thoughts. 

Try to pinpoint the underlying reasons for your jealousy. Is it because you feel insecure, afraid of losing your partner, or do you have trust issues? Is there any evidence to support your thoughts?

Ask yourself if your thoughts are based on facts or assumptions. Identifying the source can help you address the specific problem.

Often, jealousy is fueled by irrational beliefs. Instead, try to replace any jealous thoughts with more realistic, positive ones. 

Avoid Accusations Or Confrontations

Healthy confrontation can be an opportunity for positive change. However, accusations and confrontations often escalate into conflicts and can make jealousy issues worse.

Therefore, it is important to express your feelings in a respectful and constructive manner. Instead of accusing your partner of wrongdoing or confronting them with accusations, initiate a calm and non-confrontational conversation.

Share your feelings and concerns honestly but without blame. Use “I” statements to express your feelings, such as “I feel insecure when…” or “I would appreciate more reassurance about….” 


  • Before talking to your partner, take time to calm down.
  • Be open to hearing your partner’s perspective and listen actively without interrupting or becoming defensive.
  • Avoid letting anger overpower the conversation.
  • Do not make threats or pose ultimatums.
  • If certain situations or behaviors trigger your jealousy, share these triggers with your partner.

Practice Healthy Communication

Open and honest communication is key for building trust and understanding in any relationship. Share your feelings and concerns with your partner and listen to their perspective without judgment.

Expressing your emotions can help your partner understand what you are going through and give them an opportunity to provide reassurance if necessary.

Tips on how to practice healthy communication:

  • Choose the right time and place to talk. Do not try to have a difficult conversation when you are both tired or stressed.
  • Tell your partner how you are feeling, but avoid placing blame or making accusations.
  • Be willing to compromise. You will be more likely to find a solution that works for both of you.
  • Approach jealousy as a shared challenge that you both want to overcome.

Consider Therapy

If jealousy continues to be a significant issue and is causing problems in your relationship, consider seeking help from a therapist or counselor.

Therapy can provide a safe and supportive space to process your emotions and develop healthy coping strategies to manage jealousy.

You can ask your doctor for a referral or search online for therapists who are experienced in treating couples.

A therapist can help you:

  • Differentiate between normal/productive and harmful/unproductive jealousy.
  • Communicate your feelings in a healthy way.
  • Express your needs, concerns, and boundaries.
  • Identify and challenge irrational beliefs and replace them with more realistic and constructive thoughts.
  • Learn skills for emotional regulation to manage intense emotions.
  • Prioritize your well-being, build self-confidence, and reduce dependency on external validation.

Is Some Jealousy Healthy?

Some degree of jealousy can be considered healthy in a relationship, but it depends on the intensity and frequency of the jealousy, as well as how it is expressed.

Jealousy is a normal human emotion that everyone experiences from time to time. A mild, occasional bout of jealousy can show that you care about your partner and the relationship and signify that the relationship holds value for you.

A small amount of jealousy can also be a catalyst for growth and understanding within a relationship. It provides an opportunity for open communication that can lead to establishing boundaries, clarifying expectations, and strengthening the relationship. 

However, it’s important to emphasize that healthy jealousy should be mild, infrequent, and based on reasonable concerns. Excessive or irrational jealousy can be destructive to a relationship and indicate deeper issues that need to be addressed.

Julia Simkus edited this article.


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An infographic outlining some of the way to overcome jealous in a relationship - all discussed in our article.

Olivia Guy-Evans, MSc

BSc (Hons) Psychology, MSc Psychology of Education

Associate Editor for Simply Psychology

Olivia Guy-Evans is a writer and associate editor for Simply Psychology. She has previously worked in healthcare and educational sectors.

Saul Mcleod, PhD

BSc (Hons) Psychology, MRes, PhD, University of Manchester

Educator, Researcher

Saul Mcleod, Ph.D., is a qualified psychology teacher with over 18 years experience of working in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology.

Haddi Browne

Mental Health Writer, Medical Writer, Proofreader

Education BSc (Hons) Psychology, MSc Mental Health Studies

Miss Haddi Browne is a freelance mental health writer and proof-reader with over seven years of experience working as a professional researcher with a diverse range of clients across the lifespan, including young adults with post-traumatic stress disorder (PTSD) and depression.