Stop Getting Defensive
Victimizing yourself only makes things worse. Accept the feedback and criticism. Accept the perspective your partner has. Ask them what they need you to do for them to feel good. Surprise but this isn't just about you this is about them too. You can either yell/shutdown OR you can have your needs met. Accept your wrong doings and apologize.
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These are all points I'd like to apply to my life to improve my communication and avoid toxicity.
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