As a counsellor in Buckinghamshire and Berkshire, I've noticed a significant shift in how technology is shaping the way we communicate in our relationships. It's no secret that we're spending more and more time on our smartphones, and while these devices have brought us closer in many ways, they've also introduced new challenges to our personal connections.

Picture this: you're out to dinner with your partner, but instead of engaging in meaningful conversation, you find yourselves glued to your screens, scrolling through social media or responding to work emails. Sound familiar? It's a scene that plays out in countless relationships every day. And it's not just limited to dinner dates—technology has a way of creeping into our most intimate moments, from the bedroom to family gatherings.

While smartphones have made it easier to stay connected with our loved ones, they can also create a sense of disconnect when we're physically present with each other. It's like we're there, but not really there. We might be sitting next to our partner, but our attention is diverted, and we're not fully engaged in the moment.

But here's the thing: technology itself isn't the problem. It's how we use it that matters. When we're mindful of our screen time and make a conscious effort to prioritise face-to-face communication, we can harness the power of technology to enhance our relationships rather than detract from them.

So, how do we strike a balance? It starts with setting boundaries. Agree on designated "phone-free" times with your partner, like during meals or before bed. Use technology to your advantage by sending thoughtful texts or planning virtual date nights when you can't be together in person. You can even use apps and tools designed to help couples connect and communicate more effectively.

But most importantly, remember that nothing can replace the intimacy and connection that comes from being fully present with your partner. Put down your phone, look into their eyes, and really listen to what they have to say. It's in these moments of undivided attention that our relationships truly thrive. When we give our partner our full focus, we show them that they matter, that they're valued, and that we're invested in the relationship.

By finding a healthy balance between screen time and face-to-face interaction, we can build stronger, more resilient connections with the people we love.

If you're struggling to find that balance or feeling disconnected from your partner, don't hesitate to reach out. As a counsellor, I'm here to help you navigate the challenges of modern relationships and find ways to deepen your bond, both online and off. Together, we can explore strategies for using technology in a way that enhances your relationship rather than detracts from it. Remember, a little mindfulness goes a long way in the digital age.