What To Do When You Feel Disgusted In A Relationship (Do This Next)

Feeling Disgusted in Your Relationship? Here's What to Try Next. It can be jarring to feel disgusted by someone you love. Whether it's a passing wave or something more persistent, this emotion can stir up confusion, shame, or even panic. But here's the truth: disgust, like every other feeling, has something to teach you. You're not broken. You're just in a moment that needs gentle attention.

First, pause. You're allowed to feel this.

Disgust is a protective emotion. It signals that something feels off, emotionally, physically, or relationally. You don't need to judge yourself for noticing it. Take a breath. Give yourself permission to explore what this feeling might be trying to show you.

Get curious, not critical.

Rather than spiraling into blame (either toward yourself or your partner), try asking questions like: When did I first start noticing this feeling? Was there a shift in hygiene, behavior, communication? Is this connected to something unresolved? The goal isn't to diagnose. It's to understand.

Zoom out and take stock.

Emotions don’t exist in isolation. If you’re feeling disgusted, are you also feeling overwhelmed, under-supported, or emotionally disconnected? Often, what presents as disgust is really a build-up of unmet needs or unspoken boundaries.

Try a nervous system reset.

Sometimes, our bodies stay in high-alert mode without us realizing. A short walk, a stretch, or a few deep belly breaths can signal to your nervous system that it's safe to come down. This makes it easier to assess the situation from a grounded place, not a reactive one.

Speak from sensation, not accusation.

If you choose to talk with your partner, keep it rooted in your experience. For example: "Lately I’ve been feeling a kind of resistance in my body, and I want to understand it better." This opens the door to connection without blame.

Know when to seek support.

Sometimes this feeling is a signal that deeper work is needed, on your own or together. A therapist, coach, or even a trusted friend can help you untangle the roots of what you're feeling in a way that's safe and constructive.

You're not alone. And you're not a bad partner.

Relationships ebb and flow. Disgust doesn't mean the end, but it does mean something deserves your attention. With a little compassion and curiosity, this moment can become a turning point, not a breaking one.

Need a place to start?

Nebbi offers gentle, personalized tools grounded in CBT (cognitive behavioral therapy, a talk therapy that links thoughts, feelings, and behaviors) to help you process moments just like this. Join our waitlist to explore wellness that fits your real life, no guilt, no pressure, just one small, supported step at a time.