How to Stop Splitting on My Partner?

learn to recognize when you start splitting. if you don't notice by the time you actually are you almost definitely won't notice until after. ask yourself what you genuinely need in that moment and do what you can to give yourself that before your brain progresses to a point that you can't stop it. that can mean asking for reassurance or for a break in the conversation for a hug or anything else you need. remind yourself that you love this person and this person loves you and you should want what's best for each other so as long as you work together everyone should get what they want and need in the situation

Remind yourself of all the times, especially most recently, that they have made you feel loved and appreciated. Remind yourself, like you are now, that your feelings do not reflect reality. Then work on a comforting activity. For me, doing these things has helped me not split on people so much.