Father’s Day 2026: Coping with a difficult father? What Ranbir Kapoor’s story can teach us

New Delhi: Navigating an overbearing relationship with a volatile father can leave deep emotional scars that persist well into adulthood. A few years ago, Bollywood actor Ranbir Kapoor had opened up on Nikhil Kamath’s podcast about the immense childhood trauma caused by his late father Rishi Kapoor’s explosive temper. Growing up, Ranbir coped through absolute compliance and physical avoidance, often sitting on staircases to escape intense domestic shouting matches. This constant state of fear left him with permanent anxiety triggers, particularly around raised voices.

However, their fractured dynamic shifted dramatically in 2018 when Rishi was diagnosed with leukaemia. Spending a continuous year together during medical treatment in New York forced them to confront the emotional distance that had separated them for decades. Their heavy journey from deep childhood intimidation to a quiet, vulnerable reconciliation offers profound survival and healing strategies for anyone managing a difficult parental bond this Father’s Day 2026 to be celebrated on June 21.

Relationship tips to deal with difficult dad

Practise physical and emotional avoidance

When home life becomes incredibly chaotic, removing yourself from immediate conflict zones is vital for personal well-being. Walking on eggshells around a dominant parent causes long-term trauma responses that can rattle you well into your adult years. Intentionally stepping away from toxic environments during heated arguments helps protect your core stability and prevents you from absorbing life-altering household anxiety.

De-escalate through absolute compliance

Attempting to argue with an intensely traditional or loud parent often creates further hostility and rarely yields positive results. Choosing to agree without objection and avoiding direct eye contact during an outburst acts as a practical shield against domestic confrontation. While total submission feels incredibly difficult, remaining non-confrontational keeps the peace until you can establish your own independent lifestyle.

Separate intentions from harsh delivery

It is common for short-tempered, emotionally guarded parents to mask their deepest insecurities behind a loud, intimidating exterior. Recognising that this harsh persona often stems from generational blockages allows you to see them as flawed individuals rather than terrifying figures. Understanding this emotional limitation makes it much easier to navigate their complex behaviour without taking their outbursts personally.

Reconciliation and breaking the cycle

Accept sudden parental vulnerability

The rigid boundaries of a strict father often fall away entirely during major health crises. Ranbir witnessed this first-hand during 45 days in a New York hospital when his father completely broke down in tears. Seeing a traditionally dominant parent show weakness can feel incredibly jarring and awkward, yet it provides a critical window to dissolve decades of built-in emotional distance.

Forge bonds in quiet moments

Reconnecting with an emotionally distant parent does not always require dramatic conversations; it often happens through simple, silent presence. Sharing mundane routines, such as sitting through chemotherapy sessions, allows unspoken love and vulnerability to surface naturally. Prioritising this shared time helps ease lingering family guilt and builds a quiet, grounded anchor before your time together runs out.

Shatter rigid traditional walls

Breaking the cycle of a fear-based upbringing requires a conscious effort to build emotionally open relationships with your own children. Instead of maintaining a permanent glass wall and demanding respect through intimidation, modern fathers must prioritise physical affection and accessibility. Being vulnerable ensures that intergenerational trauma ends and is replaced by genuine, lifelong trust. Healing a fractured parental connection requires immense patience and the ultimate grace to accept their emotional limitations. True closure often comes from processing the grief of what was lost, while consciously choosing to foster a warmer, more communicative environment for the next generation.