Am I Incompetent in My Relationship? 7 Ways to Deal

Listen to this article

Ever feel like you’re not quite measuring up in your relationship? 

Maybe you think you’re constantly making mistakes, or your partner’s expectations seem way too high… It can be overwhelming!

Everyone has those moments of self-doubt. It’s natural to wonder if you’re doing enough or if you’re the problem. But here’s the good news: you’re not alone, and there are ways to handle these feelings. 

Relationships are tricky, and we all stumble sometimes. Whether it’s miscommunication, unmet expectations, or just feeling out of sync, it’s important to know that these challenges can be faced. 

So, take a deep breath… you’re here because you care, and that’s already a big step in the right direction!

What is your thought process when you feel incompetent in a relationship?

You’ve planned a nice dinner, but it doesn’t go as expected. The conversation feels off, and you start thinking… “Did I say something wrong?” 

That nagging feeling creeps in: “Maybe I’m just not good enough at this relationship thing!” 

When you feel incompetent, your mind races with doubts. You question your actions, replaying moments over and over, wondering where you went wrong. It’s easy to fall into the trap of self-blame. 

You might start feeling anxious, second-guessing everything you do or say. Sometimes, it feels like a spiral you can’t control, and every little mistake feels magnified.

It’s a tough place to be, and it can really weigh on your mind.

11 reasons why you always feel incompetent in your relationship

Feeling like you’re not measuring up in your relationship? 

You’re not alone. Many people grapple with feelings of inadequacy and wonder, “Am I incompetent?” 

Let’s see some reasons why you might always feel this way and how it affects your relationship.

1. High expectations

Sometimes, the standards set by your partner or even yourself can be sky-high. When you constantly feel the need to be perfect, every small mistake can feel huge. 

You might start thinking, “Why am I so incompetent?” This pressure can make you believe you’re not good enough, even when you’re trying your best.

How it looks like: You plan a special dinner, but something goes wrong, and your partner seems disappointed. You immediately think, “Am I incompetent for not getting everything right?”

2. Lack of communication

Communication is key in any relationship. If you’re not talking openly with your partner, misunderstandings can pile up. 

You might feel like you’re always messing up because you don’t understand each other’s needs. This can lead to the feeling of, “Am I incompetent in understanding my partner?”

How it looks like: Your partner seems upset, but you don’t know why. Instead of asking, you assume it’s your fault and feel emotionally incompetent.

3. Comparing to others

Ever find yourself comparing your relationship to others? 

It’s easy to feel inadequate when you see others’ seemingly perfect relationships. You start thinking you’re falling short, leading to feelings of incompetence in a relationship. 

But remember, you don’t see their struggles, only the highlights.

How it looks like: You see a friend’s post about a romantic getaway, and you feel jealous. You think, “I feel incompetent at everything compared to them.”

4. Past experiences

Your past relationships can leave scars. If you were often criticized or belittled before, those feelings can carry over into your current relationship. 

This past baggage can make you feel incompetent, even when things are going well. It’s like an invisible weight pulling you down.

How it looks like: An argument with your partner triggers memories of a critical ex. You start questioning, “Why am I so incompetent in relationships?”

5. Fear of failure

Nobody likes failing, especially in relationships. The fear of making mistakes can be paralyzing. You might avoid trying new things or taking risks because you’re scared of messing up. 

This can lead to a cycle of inaction and feeling incompetent at everything you do in the relationship.

How it looks like: You want to suggest a new activity, but you hold back, thinking it might not go well. This avoidance makes you feel like you’re not contributing enough.

6. Lack of self-confidence

Feeling emotionally incompetent often stems from low self-confidence. If you don’t believe in yourself, it’s hard to feel competent in a relationship. Self-doubt can make every challenge seem insurmountable, leading to a constant feeling of inadequacy.

How it looks like: Your partner compliments you, but you brush it off, thinking they’re just being nice. You can’t see your own worth and feel like a fraud.

7. Unconscious incompetence

Sometimes, you might not even realize why you’re feeling this way. Unconscious incompetence means you’re unaware of what you don’t know. 

You might be making mistakes without realizing it, leading to repeated feelings of “I feel incompetent at everything.”

How it looks like: Your partner points out a recurring issue, and you’re genuinely surprised. You didn’t even realize it was a problem, making you feel blindsided.

8. Different love languages

Everyone expresses love differently. If you and your partner have different love languages, you might feel like you’re always missing the mark. 

This misalignment can make you question, “Am I incompetent at showing love?” Understanding each other’s love languages can help bridge this gap.

How it looks like: You give gifts to show love, but your partner values quality time. They might feel neglected, and you feel incompetent for not meeting their needs.

9. External stressors

Life’s stresses can spill into your relationship. Work, family, and other pressures can make you feel overwhelmed. 

When you’re stressed, it’s easy to feel incompetent in a relationship. You might not have the energy or patience to give your best, leading to feelings of inadequacy.

How it looks like: After a long, stressful day at work, you snap at your partner over a minor issue. You then feel terrible and think, “Why am I so incompetent at managing stress?”

10. Lack of appreciation

Feeling unappreciated can deeply affect your self-esteem. If your efforts go unnoticed, you might start thinking you’re not doing enough. 

This lack of validation can make you question your worth, wondering, “Why am I so incompetent?”

How it looks like: You clean the house, but your partner doesn’t acknowledge it. Instead of feeling accomplished, you feel invisible and incompetent.

11. Overthinking

Overthinking can be a major culprit. When you constantly analyze every interaction, you can blow things out of proportion. 

This habit can make small issues seem like big problems, making you feel incompetent in your relationship. It’s important to recognize when you’re overthinking and take a step back.

How it looks like: Your partner doesn’t reply to your text right away, and you start imagining all sorts of negative scenarios. You may start feeling incompetent when it might just be a busy day.

7 ways to deal when you’re feeling incompetent

Feeling incompetent in a relationship can be really challenging. It can make you question yourself and your abilities. But don’t worry; there are ways to manage these feelings and improve your self-confidence. 

Here are 7 practical tips to help you cope when you’re feeling down.

1. Communicate openly

Talking to your partner about your feelings is crucial. Let them know what’s going on in your mind. Open communication can clear up misunderstandings and provide reassurance. 

You might find that your partner feels the same way sometimes. Being honest about your insecurities can bring you closer and help you both understand each other better.

Follow this:

• Schedule regular check-ins with your partner to discuss how you’re both feeling.
• Practice active listening to understand your partner’s perspective fully.

2. Set realistic expectations

It’s important to have realistic expectations for yourself and your relationship. No one is perfect, and mistakes are part of the journey. Accept that it’s okay to mess up occasionally. 

Lowering the bar a bit can reduce the pressure you put on yourself. This doesn’t mean you shouldn’t try, but it’s about finding a healthy balance.

Follow this:

• Make a list of achievable goals for yourself and your relationship.
• Discuss and align your expectations with your partner to ensure you’re on the same page.

3. Focus on your strengths

Instead of dwelling on what you think you’re doing wrong, highlight your strengths. Think about what you bring to the relationship and the positive things your partner has said about you.

Write them down if it helps! This shift in focus can boost your confidence and remind you that you have a lot to offer.

Follow this:

• Create a journal where you note down your daily achievements and strengths.
• Ask your partner to regularly share what they appreciate about you.

4. Take care of yourself

Self-care is crucial when you’re feeling incompetent in a relationship. Make time for activities that you enjoy and that make you feel good about yourself. 

Whether it’s a hobby, exercise, or simply relaxing, taking care of yourself can improve your mood and help you feel more capable and resilient.

Follow this:

• Dedicate at least 30 minutes a day to a self-care activity you love.
• Ensure you maintain a healthy balance between personal time and time with your partner.

5. Seek support

Sometimes, talking to friends or a therapist can provide a new perspective. They can offer advice, support, and validation. 

Knowing that others understand what you’re going through can be incredibly comforting. It can also help you develop strategies to cope with these feelings more effectively.

Follow this:

• Join a support group or community where you can share your experiences.
• Consider seeing a therapist to work through deeper insecurities and build coping mechanisms.

6. Celebrate small wins

Acknowledge and celebrate your achievements, no matter how small they seem. 

Did you have a good conversation with your partner? 

Celebrate it! Every little success can build your confidence and remind you that you’re doing better than you think. It’s about progress, not perfection.

Follow this:

• Keep a success diary where you jot down your small wins each day.
• Share these successes with your partner to strengthen your bond.

Watch this TEDx Talk where Emile Warot talks about the power of little celebrations in our lives:

7. Learn and grow

Use these feelings as an opportunity to learn and grow. Reflect on what might be causing your feelings of incompetence and think about ways to improve. 

Personal growth can be incredibly empowering. Remember, everyone has room to grow, and every step you take is progress.

Follow this:

• Identify areas where you’d like to improve and set small, achievable goals.
• Take up new learning opportunities, such as workshops or reading books on relationships.

Don’t rush; move forward steadily…

Feeling incompetent in a relationship is tough, but it’s something many people go through. Remember, it’s okay to feel this way sometimes. The key is to communicate openly, set realistic expectations, and focus on your strengths. 

Take care of yourself, seek support, and celebrate those small wins. Every step you take toward understanding and improving yourself helps. Personal growth is a journey, not a destination. 

So, take it one day at a time… you’ve got this! With patience and effort, you can overcome these feelings and build a stronger, more fulfilling relationship.