The Four Horsemen in Your Relationships
A Christian guide to recognizing and transforming destructive patterns involving the Four Horsemen
Conflict is not the problem in your relationships. In fact, conflict can open the door to deeper understanding, growth, and intimacy. The real danger lies in how you handle conflict.
Dr. John Gottman uses the image of the “Four Horsemen of the Apocalypse” to describe four destructive communication patterns that predict the breakdown of a relationship: criticism, contempt, defensiveness, and stonewalling. These patterns are not just “bad habits.” When they become a way of life, they form a cascade that leads to distance, resentment, and sometimes divorce.
For Christians, this matters deeply because our relationships are meant to reflect the character of Christ. We are called to “speak the truth in love” (Ephesians 4:15, ESV), to “put on compassionate hearts, kindness, humility, meekness, and patience” (Colossians 3:12), and to “bear with one another” and forgive as the Lord has forgiven us (Colossians 3:13).
Learning to recognize these Four Horsemen and practicing their antidotes is one way to obey these commands and to bring our communication under the Lordship of Christ.
Horsemen # 1 – Criticism
What it is
Criticism is not the same as a complaint. A complaint focuses on a specific behavior. Criticism attacks the person’s character or identity. Instead of, “I was worried when you were late and did not call,” criticism sounds like, “You never think of anyone but yourself. You are so selfish.”
Criticism often uses sweeping words like “always” and “never,” and it tends to assign motive: “You do not care,” “You never try.” This first horseman is called the “gateway” because it opens the door for the others to follow.
How it harms relationships
• It makes your spouse or friend feel attacked rather than heard.
• It moves the conversation away from solving a problem and into defending identity.
• Over time, repeated criticism erodes trust and safety, setting up a cycle in which the other person either attacks back or shuts down.
The antidote: Gentle start-up
Gottman’s research points to a clear antidote: complain without blame by using a gentle start-up. Instead of leading with “You” and accusation, you learn to speak from your own experience: “I feel… when… I need…”
• Criticism: “You always talk about yourself. Why are you so selfish?”
• Antidote: “I am feeling left out of our conversation tonight. I would really like a chance to share about my day. Can we talk about that for a little while?”
Gentle start-up:
- What do I feel? (Name your emotion.)
- What do I need? (State a clear, positive request.)
A Christian perspective
From a biblical standpoint, criticism often violates Ephesians 4:29: “Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.”
Criticism tears down. A gentle, honest complaint can build up when it is rooted in humility and a desire for peace. Speaking with respect honors that the other person is made in the image of God (Genesis 1:27).
Practice questions for clients
• Think of a recent argument. How did criticism show up, either in your words or thoughts?
• Rewrite one critical statement as a gentle start-up using “I feel… when… I need…”.
• Consider one Scripture that could guide your speech this week, such as Ephesians 4:29 or James 1:19.
Horsemen # 2 – Contempt
What it is
Contempt goes beyond criticism. While criticism says, “You are wrong,” contempt says, “I am better than you.” It shows up as sarcasm, name-calling, eye rolling, mockery, disgust, or hostile humor. It often comes from long-standing negative thoughts about the other person and a sense of moral superiority.
Examples:
• “You forgot to load the dishwasher again. You are so incredibly lazy.”
• “I do everything around here while you sit there like a child. You are pathetic.”
Research shows contempt is the single strongest predictor of divorce in Gottman’s studies. It is not just hurtful. It is toxic.
How it harms relationships
• It attacks the other person’s sense of worth and dignity.
• It communicates, “You are beneath me,” which destroys mutual respect.
• It fuels shame in the receiver and self-righteousness in the speaker.
• It weakens the overall “immune system” of the relationship by flooding it with negativity.
The antidote: Building a culture of appreciation and respect
The antidote to contempt is not just removing harsh words; it is also about fostering empathy. It is actively building a culture of appreciation, admiration, and respect.
Key elements:
• Practice “small things often”: daily expressions of thanks, praise, and affection.
• Use Gottman’s “5 to 1 ratio”: aim for at least five positive interactions for every negative one.
• Shift from “What is wrong with you?” to “What can I thank God for in you today?”
Example:
• Contempt: “You are so lazy. You never do anything right.”
• Antidote: “I know you have been tired from work lately. It would really help me if you could load the dishwasher tonight. I appreciate it when we share the load.”
A Christian perspective
Contempt is the opposite of the mindset in Philippians 2:3–4 “Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
Contempt says, “I am above you.” Christlike love says, “I choose to serve you.” Jesus, who truly was superior, took the form of a servant. As believers, we are called to honor one another, not despise one another (Romans 12:10).
Practice questions for clients
• In your honest moments, what negative “story” do you tell yourself about your spouse or loved one?
• List three specific things you genuinely appreciate about them.
• Identify one daily habit of appreciation you will practice this week, such as one spoken “thank you” or written note each day.
Horsemen # 3 – Defensiveness
What it is
Defensiveness is self-protection that shows up as excuses, counterattacks, playing the victim, or reversing blame. Gottman defines defensiveness as self-protection in the form of righteous indignation or innocent victimhood in an attempt to ward off a perceived attack.
Examples:
• “It is not my fault we are late. You are the one who can never be ready on time.”
• “I was too busy to call. Why did you not just do it yourself?”
• “Everyone is always picking on me. No one understands what I deal with.”
Underneath defensiveness is often fear, shame, or the belief, “If I admit fault, I will be rejected or crushed.”
How it harms relationships
• It blocks genuine confession and repentance.
• It escalates conflict because each person is focused on protecting themselves rather than addressing the problem.
• It teaches the other person that raising concerns is not safe because the response will be blame or a counterattack.
The antidote: Taking responsibility
The antidote to defensiveness is to accept responsibility, even for a small part of the problem. Instead of automatically defending, you learn to ask, “What is my part in this?”
Example:
• Defensiveness: “It is not my fault we are late. It is your fault because you always drag your feet.”
• Antidote: “You are right that we are running late. I could have watched the time more closely. Next time I will set an alarm so we can leave on time.”
Steps to solve defensiveness:
- Listen for the truth in the other person’s complaint, even if it is wrapped in poor wording.
- Reach beyond the negativity and choose to give the benefit of the doubt.
- Validate their perception, even if you do not fully agree.
- State clearly what you can own: “You are right that I did not call. I can see how that hurt you.”
- Only then share your perspective or disagreement, with both truth and grace.
A Christian perspective
Defensiveness resists confession. Scripture calls us instead to walk in the light.
1 John 1:8–9 (ESV): “If we say we have no sin, we deceive ourselves, and the truth is not in us.
If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.”
The gospel frees us to admit our wrongs because our identity is not based on perfection, but on Christ. When believers take responsibility, they model the humility that opens the door to forgiveness and restoration.
Practice questions for clients
• When your spouse or friend brings up a concern, what is your first internal reaction: fight, freeze, argue, justify, or listen?
• Think of a recent conflict. Write one sentence taking ownership for your part, even if small.
• Pray that the Lord would give you the courage to confess and the humility to listen the next time you feel defensive.
Horsemen # 4 – Stonewalling
What it is
Stonewalling happens when one person emotionally or physically withdraws from the conversation. They may go silent, look away, act busy, or shut down. It often occurs when a person feels flooded and overwhelmed. Their heart rate may be elevated, stress hormones may be high, and they may no longer have the capacity to engage constructively.
Examples:
• Staring at the floor and saying, “Whatever. I am done talking about this.”
• Leaving the room without explanation during a tense conversation.
• Giving the “silent treatment” for hours or days.
How it harms relationships
• It communicates rejection and disconnection, even if that is not the intent.
• It keeps conflicts unresolved and often intensifies the other person’s pursuit or anger.
• Over time, it can create a pattern of distance that is very difficult to reverse.
The antidote: Christ-Centered Reset
The solution is not to “push through” the flooding, and it is not to withdraw permanently. The antidote is a Christ-Centered Reset, followed by a planned return to the conversation.
A Christ-Centered Reset is the intentional act of stepping away briefly to calm your body, quiet your emotions, and reorient your heart toward Christ so that you can return to the conversation with greater humility, clarity, and love.
Key steps:
- Recognize flooding: Notice a racing heart, a tight chest, a knot in the stomach, or the urge to shut down.
- Call a respectful time out: “I want to work through this, but I am feeling overwhelmed. Can we take a 20 minute break and then come back to this?”
- Engage in a Christ-Centered Reset: Do something calming and grounding, such as praying, meditating on a Scripture, taking a walk, listening to worship music, or practicing slow breathing. Avoid mentally rehearsing the argument or attacking thoughts.
- Return when calmer: After at least 20 minutes, re-engage with a gentle start-up.
A Christ-Centered Reset does not avoid conflict. It honors the Lord by helping you guard your tongue, regulate your emotions, and return to the conversation in a way that demonstrates the fruit of the Spirit.
A Christian perspective
Even here, Scripture offers help. We are told, “Be quick to hear, slow to speak, slow to anger” (James 1:19, ESV). Sometimes being “slow to speak” means stepping back so that we do not sin in our speech.
We also remember Jesus’ invitation: “Come to me, all who labor and are heavy laden, and I will give you rest” (Matthew 11:28, ESV).
Believers can see a Christ-centered reset not as avoidance, but as taking time to calm body and soul before the Lord so that they can return to the conversation in a more Christlike way.
Practice questions for clients
• What are your personal signs of emotional flooding?
• Work together to script a “time out” sentence you both agree to respect.
• Identify two or three Christ-centered reset activities you can use during a break.
Putting It Together: From Horsemen to Healthy Connection
Gottman’s research shows that couples who regularly use the Four Horsemen are at significantly higher risk for relationship breakdown. At the same time, his work also shows that there are clear antidotes and that couples can learn them.
For Christians, this is not just a communication improvement project. It is part of discipleship.
• Moving from criticism to a gentle start-up expresses grace and truth.
• Moving from contempt to appreciation reflects humility and honor.
• Moving from defensiveness to responsibility reflects repentance and faith.
• Moving from stonewalling to a Christ-centered reset and re-engagement reflects perseverance and love.
These shifts are not easy, but they are possible through the work of the Holy Spirit and the practice of relational wisdom.
Bringing It Home
As you think about criticism, contempt, defensiveness, and stonewalling, remember that change is not about trying harder in your own strength. Real transformation comes as the Spirit uses the truth of God’s Word to reshape how you see God, yourself, and the people closest to you. Because of Christ, you are forgiven, adopted, and secure. That gives you the freedom to speak with honesty and humility, to own your sin, and to move toward others in grace instead of pulling away in self-protection.
Where the Four Horsemen have shown up in your story, they do not have to have the last word. The Lord delights to take places of hurt and turn them into places of growth, healing, and deeper connection as you walk by faith and practice new patterns one conversation at a time.
Reflection Questions
Use these questions for personal reflection, journaling, or conversation with a trusted friend or spouse:
- When you look back over the past week, which of the Four Horsemen showed up most often in your words, tone, or responses? What was going on in your heart in those moments?
- Think of a recent situation where you were critical or defensive. How might a gentle start-up or taking responsibility have changed that conversation?
- Are there any long-term patterns of contempt in your thoughts or speech toward your spouse, a family member, or a friend? What would it look like to begin building a culture of appreciation instead?
- How do you typically respond when you feel flooded or overwhelmed in conflict? What is one Christ-centered reset step you can take next time so that you can return to the conversation in a more Christlike way?
- What promise of God, or what passage of Scripture, do you need to hold on to as you seek to grow in this area?
Take some time this week to sit quietly with these questions, meditate on the passages that have spoken to you, and journal your thoughts and prayers. Ask the Lord to show you one small, concrete change to practice in your relationships in the coming days.
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