There’s a lot of good advice in this thread. I picked two quotes that particularly resonated with me. I’ve only been married for four years, together for seven and a half, so the question isn’t really addressed to me. In spite of that, I’ll offer some thoughts.
I think the only way to break out of cycles is to change your personal reaction. It’s the only thing you control. I think vulnerability is key, and offering your emotional vulnerability is an act of trust that builds intimacy. Instead of screaming, say, “When this happens (or ‘you do this’) it hurts me (in whatever way). I know you don’t want to hurt me. I love you.” Statement of feelings, act of trust, reminder of the importance of the relationship.
That sounds lame, but it’s one of the ways that Mr. Lissar and I handle differences and irritations. We practice saying, “I love you” during disagreements. It reminds us that even when we’re fighting, we’re fighting the person we love best in the world.
This also sounds terribly glurge-y, but deliberately, not manipulatively, doing nice, thoughtful things for each other jump-starts the ‘getting needs met’ process. You know that, say, taking out the garbage, buying flowers, cleaning the kitchen, will make your spouse happy. Even though they may not have recently done anything to merit you being nice, you still do it. That eases the interpersonal tension, and may help with breaking the cycle. That easing of tension makes communication easier.
I really like the stuffed animal conversation technique, too.