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You're mid-conversation with your partner. It started small — the dishwasher, a tone, a missed phone call — and by sentence four, something flips. Your chest goes hot or cold, and every part of you wants to either bolt the room or go silent. If that's you, here's the first thing to know: you're not broken, and you're not bad at conflict. Your body did exactly what it was built to do.

In this episode, Katie unpacks what Gottman calls "flooding" — the moment your prefrontal cortex goes offline and your nervous system takes over — and why it shows up as flight for two of the four arguing styles she works with most: Defer (going quiet, giving in, resenting it later) and Defect (leaving the room, stonewalling). 

Drawing on Gottman's decades of research and neuroanatomist Jill Bolte Taylor's work on the emotional wave cycle, Katie introduces a single sentence — the Time-Contained Phrase — that can change how your partner experiences your shutdown. Instead of rejection, it reads as regulation.

You'll learn exactly what to say, what to do with your body while you say it, and what to do if ninety seconds genuinely isn't enough (spoiler: that's not failure, that's data).

If you've ever ended a fight by leaving or going quiet and calling it "resolved," this one's for you.

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