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How to Build Trust in a Relationship: 21 Tips

Published: October 12, 2021 Updated: June 30, 2022
Published: 10/12/2021 Updated: 06/30/2022
Headshot of Jaclyn Gulotta, LMHC
Written by:

Jaclyn Gulotta

LMHC
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD
  • Have Open Communication1.
  • Be Vulnerable2.
  • Learn Healthy Ways to Communicate3.
  • Be Honest4.
  • Show Empathy5.
  • Be Willing to Listen6.
  • Ask for Clarity if Needed7.
  • Don’t Make Assumptions8.
  • Take Time to Make Decisions9.
  • Don’t Take Your Relationship for Granted10.
  • Show Gratitude11.
  • Prioritize Quality Time12.
  • Set Boundaries13.
  • Respect Each Other14.
  • Practice Trust Exercises15.
  • Practice Structured Conversations16.
  • Have Regular Check-Ins17.
  • Take Accountability for Your Actions18.
  • Be Willing to Say Sorry19.
  • Do Not Judge20.
  • Be Willing to Forgive21.
  • Follow Through & Be ConsistentBonus
  • Why Is Trust Important in a Relationship?Why It's Important
  • How Therapy Can HelpTherapy
  • Final Thoughts on Building Trusting RelationshipsConclusion
  • Additional ResourcesResources
Headshot of Jaclyn Gulotta, LMHC
Written by:

Jaclyn Gulotta

LMHC
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD

Trust is a key building block of any successful relationship. It allows each person to feel safe and comfortable in their relationship and also allows for healthy communication and boundaries. Although it can be difficult, building trust is worth it in the long run. Establishing regular check-ins, communicating openly, and not making assumptions about the other person are a great way to build trust.

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Choosing Therapy partners with leading mental health companies and is compensated for referrals by BetterHelp

Visit BetterHelp

Here are 21 tips for building trust in a relationship:

1. Have Open Communication

When you practice communicating with your partner you learn that you become more open. If you become more comfortable being open, you become more vulnerable and develop a deeper relationship – limiting overthinking and resentment in the relationship. Trust can be built when your partner knows that you are willing to share intimate details. You feel more confident about doing so to build a stronger connection.

2. Be Vulnerable

Vulnerability can be scary, as you may feel judged. Being vulnerable with your partner helps you to build that trust by showing that you can share your most sacred feelings. You can let your guard down and you can be yourself, which in turn will make your partner feel trust in you.

3. Learn Healthy Ways to Communicate

Learning new ways to communicate include active listening, validating your partner and recognizing how you react and respond. Couples can read relationship books and complete workbooks together as ways to strengthen their trust. Learning healthier communication strategies together builds trust and shows your partner your relationship matters.

4. Be Honest

It takes more work to lie than to just share your feelings. Even when it is tough, being honest lets your partner know that you value them. Trust grows when you feel secure that your partner is able to tell the truth in any situation.

5. Show Empathy

Showing empathy is a way to make your partner feel heard and validated. Empathy helps to bring you closer by showing emotional support. If your partner thinks you do not have empathy they will feel like they’re on their own. Especially if you’re dating someone with anxiety or another mental health concern, showing that you’re listening and empathizing with what they’re saying is crucial. Trust is built from sensing that partnership.

6. Be Willing to Listen

By listening to your partner, you are showing them you understand them. You are demonstrating that you value them and you respect them enough to take that time. When you don’t listen to your partner, they may feel dismissed.

7. Ask for Clarity if Needed

When you ask for clarity, you are showing your partner that you care about what they are saying. If you don’t ask for clarity, you are left to assume and this may lead you to think the worst. Clarity allows you to identify what your partner is feeling so that you can change behaviors. Trust can be built when you ask for clarity and show your partner that you can do your best to meet their needs.

8. Don’t Make Assumptions

Assumptions can create a false narrative. When you create a false narrative, you feel removed from the connection in your relationship. Trust is built when you take time to learn more about your partner. If you dismiss your partner’s feelings and place your own thoughts on the situation through assumption, you are missing an opportunity to build a deeper connection. Assumptions can create a more hurtful story based on your feelings. Give your partner the time to explain and then you both can create the ending of the story together.

9. Take Time to Make Decisions

Taking your time to make decisions can allow you to process your feelings and work to understand those feelings and behaviors. By slowing down your response, you may reduce harmful impulsive decisions. This can help build trust so your partner does not feel like you are not present in times of conflict. They will learn to trust you by knowing that you will be there to make decisions together as a team.

10. Don’t Take Your Relationship for Granted

When you take your relationship for granted you show your partner they do not matter. You may put friends before your partner when you think your partner will always be there. Focusing on your partner, noticing kind gestures, and even saying thank you can help build trust. Showing appreciation of your partner leads to building trust.

11. Show Gratitude

Gratitude can be a simple form of praise. Telling your partner that you recognize something positive they said or did makes them feel respected. Showing gratitude by sending little messages throughout the day can help build trust in a relationship by staying emotionally connected. A simple gesture can go far. It shows them you are thinking of them during your busy day and this helps to build the stability and trust in your relationship.

12. Prioritize Quality Time

With everyday life and how busy one can get, quality time can be ignored. Create a special time in your day to stop and say hi or spend a few minutes together to help build trust. In this way, you are letting your partner know that you will be there to connect no matter how busy you get.

13. Set Boundaries

Boundaries are rules and limits you set for yourself in your relationship. When you are aware of unhealthy and healthy boundaries you are more inclined to take accountability of your actions. When a couple sets boundaries, they are creating a comfortable and balanced environment where both people feel understood. When you feel secure to say no to something, then you are setting healthy boundaries. Sharing your personal boundaries with your partner helps to build trust.

14. Respect Each Other

Respect shows your partner that you are willing to treat them how you want to be treated. We all enter relationships with expectations and standards of qualities we want our partner to possess. Trust breaks if we do not express the same respect and standards to our partners.

15. Practice Trust Exercises

When couples take time to practice trust, they feel more connected. Through practice, couples can learn to build trust by becoming more open and vulnerable. Practicing trust exercises together shows your partner you want to put in the effort.

Trust exercises can be things like:

  • Having intimate conversations
  • Giving physical touch
  • Having a question and answer time
  • Sharing gratitude and compliments.

16. Practice Structured Conversations

Structured conversations can include using “I” statements, reflections, and active listening. By practicing having more structured conversations you are allowing yourself to be more self-aware of how you communicate. Being more aware of your body language and tone can help you to reduce conflict and have a healthier pattern of conversations. This can help build trust by feeling safe when having conversations with your partner. You will feel secure to be open and honest.

17. Have Regular Check-Ins

Weekly check-ins help couples learn more about who they are and what they need. Engaging in these weekly check-in conversations allows your partner to hear what you need in an honest way. You can create date nights each week to add excitement and look forward to connecting. This can help build trust when you know that you have a partner willing to put in the effort.

18. Take Accountability for Your Actions

Being accountable for your actions shows maturity and willingness to take blame for your actions. It may not feel easy to take accountability as it can make you feel judged. When you take accountability, you are showing your partner that you can admit to wrongdoing and to be aware of the changes you need to make. This helps to build trust by knowing that your partner is able to share those hard moments with you.

19. Be Willing to Say Sorry

Saying sorry can be so important to make your partner feel confident that you understand how they feel. When you apologize, you are telling them you are owning your actions. When you are able to say sorry you are also saying that you acknowledge the situation. Trust is built when your partner feels you are being self-aware of changes needed to improve the relationship.

20. Do Not Judge

Be cognizant of your behaviors and how you speak to your partner. If they feel judged, they may not feel comfortable opening up. When your partner puts their guard up to protect themselves, they stop communicating. By letting your partner know that you are here to listen, they will begin to feel safe. Even when you know you may not accept what your partner did, it gives you the chance to learn more about them in a more genuine way.

21. Be Willing to Forgive

When you forgive you are not agreeing with someone else’s actions you are taking control of your emotions. This is your journey and you can forgive at your own pace. This is not to forget rather to live presently. If you want to forgive and move forward with your partner, this helps to build trust in letting your partner know you are choosing to work on the relationship together.

22. Follow Through & Be Consistent

It may not be that easy to live by your own expectations. Some of us get so caught up on the actions of others that we forget to stay consistent with our intentions. Working on your relationship by following through with positive behaviors can help to keep you accountable. When you put in the effort to stay consistent you show your partner you are meeting them halfway. This can make you both feel confident in building the trust in your partnership.

Why Is Trust Important in a Relationship?

Trust is a key element of healthy relationships and leads to stronger connections. Lack of trust leads to unhealthy and unstable dynamics in the relationship. If you do not have trust in your partner, then you may not feel secure. Security allows you to feel safe in the relationship. Having trust in your partner creates healthy boundaries in the relationship.

When you feel secure and positive in your relationship then you build a healthy and strong foundation together. Whether you are in a marriage or dating, trust is important. It is the foundation in the relationship that helps couples to feel safe and secure enough to communicate openly with their partner.1

How Therapy Can Help

Marriage and couples counseling is noted as an essential health intervention that is found to work with a diverse range of individual concerns and demographics.2 Therapy can help by restoring communication and rebuilding the couple’s trust and connection. A therapist will help by allowing the couple to hear each side in an open and nonjudgmental space.

Therapy may be very effective for the couple as they may feel closer to their partner after hearing their perspective in a calm environment. A therapist will help by not placing blame and staying neutral so each partner will feel heard and validated.

Marital therapy and cognitive-behavioral marital therapy are two effective methods for couples. Cognitive behavioral marital therapy was found to be effective as it reduces negative behavioral interactions while increasing mutual emotional support.3 Cognitive behavioral therapies help couples to improve their interaction, using methods such as problem solving and communication skills.4 Behaviorally based couple therapy is a helpful therapy for relationship distress treatment.5

The price of couples therapy may vary depending on the therapist’s qualifications and experience, your goals, time, location and follow up sessions.6 Prices may range from $75-$250 per session.7 Choosing a marriage counselor can feel difficult but a great place to start is an online therapist directory.

Final Thoughts on Building Trusting Relationships

Trust is hard to build but it’s worth it in the long run. If a partner starts to lose trust, they begin to lose trust in their partner’s words.8 By working together, you can begin to gain that level of trust and believe what your partner is saying. When you are mindful of your behaviors in your relationship, you will feel the difference. Couples who invest time in establishing trust will start believing in their relationship. Knowing your partner is putting in the same amount of work makes you feel respected. Trust is the key ingredient that can keep a relationship committed.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for referrals by the companies mentioned below.

BetterHelp (Online Therapy) – Dating is complicated and emotionally challenging. BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you. Get Started

Online-Therapy.com (Online Therapy) – Are you dating someone with mental illness or addiction? Don’t face these challenges alone! The Online-Therapy.com standard plan includes a weekly 45 minute video session, unlimited text messaging between sessions, and self-guided activities like journaling. Recently, they added instructional Yoga videos. Get Started

Headspace (Meditation App) – Mindfulness and meditation can change your life. In a few minutes a day with Headspace, you can start developing mindfulness and meditation skills. Free Trial

Choosing Therapy’s Directory – Find an experienced therapist who has your best interests in mind. You can search for a therapist by specialty, availability, insurance, and affordability. Therapist profiles and introductory videos provide insight into the therapist’s personality so you find the right fit. Find a therapist today.

Choosing Therapy partners with leading mental health companies and is compensated for referrals by BetterHelp, Online-Therapy.com, and Headspace

For Further Reading

  • Signs of a Healthy Relationship
  • Best Self Improvement Books for Men
  • Best Self Improvement Books for Women
  • Mental Health America
  • National Alliance on Mental Health
6 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Shirdel, M., Hosseinian, S., Kimiaei, S. A., & Safarian, M. R. (2019). Estimating the Validity and Reliability of Gottman Questionnaires of “Couple Trust Measurement.”Contemporary Family Therapy: An International Journal, 41(1), 37-46. https://doi.org/10.1007/s10591-018-9470-1

  • Spengler, E. S., Devore, E. N., Spengler, P. M., & Lee, N. A. (2020). What does “couple” mean in couple therapy outcome research? A systemic review of the implicit and explicit, inclusion and exclusion of gender and sexual minority individuals and identities. Journal of Marital and Family Therapy, 46(2), 240-255. Doi: http://dx.doi.org/10.1111/Jmft.12415

  • Rojin, Y., & Ozlem, T. (2012). Cognitive-Behavioral Approach in Marital Therapy. Adana, 13(1): 1-22. DOI:10.18863/pgy.708061

  • Fischer, M. S., Baucom, D. H., & Cohen, M. J. (2016). Cognitive-Behavioral Couple Therapies: Review of the Evidence for the Treatment of Relationship Distress, Psychopathology, and Chronic Health Conditions. Family Process, 55(3), 423-442. https://doi.org/10.1111/famp.12227

  • Bark. How Much Does Couples Therapy Cost? Retrieved from https://www.bark.com/en/us/relationship-and-marriage-counselling/relationship-and-marriage-counseling-cost/

  • Belli, S., & Broncano, F. (2017). Trust as a Meta-Emotion. Metaphilosophy, 48(4), 430-448. https://doi.org/10.1111/meta.12255

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Headshot of Jaclyn Gulotta, LMHC
Written by:

Jaclyn Gulotta

LMHC
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD
  • Have Open Communication1.
  • Be Vulnerable2.
  • Learn Healthy Ways to Communicate3.
  • Be Honest4.
  • Show Empathy5.
  • Be Willing to Listen6.
  • Ask for Clarity if Needed7.
  • Don’t Make Assumptions8.
  • Take Time to Make Decisions9.
  • Don’t Take Your Relationship for Granted10.
  • Show Gratitude11.
  • Prioritize Quality Time12.
  • Set Boundaries13.
  • Respect Each Other14.
  • Practice Trust Exercises15.
  • Practice Structured Conversations16.
  • Have Regular Check-Ins17.
  • Take Accountability for Your Actions18.
  • Be Willing to Say Sorry19.
  • Do Not Judge20.
  • Be Willing to Forgive21.
  • Follow Through & Be ConsistentBonus
  • Why Is Trust Important in a Relationship?Why It's Important
  • How Therapy Can HelpTherapy
  • Final Thoughts on Building Trusting RelationshipsConclusion
  • Additional ResourcesResources
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