Attachment is a fundamental human need that begins in infancy and continues throughout our lives.
Attachment styles are patterns of emotional and behavioural responses that we developed based on our early life experiences and the quality of care and emotional support we received from our primary caregivers.
Attachment styles influence how we perceive and react to our relationships with others, particularly in close and intimate relationships. Understanding attachment styles can help us better understand ourselves,our partners, and our relationships, and can facilitate personal growth and positive change.
In this blog post, we will explore what attachment styles are, how they are formed, and how they impact our relationships. We will also discuss ways to recognise and work on developing a more secure attachment style.
The Four Attachment Styles
What are they, how are they formed, and how they impact relationships
1. Secure attachment style:
If our caregivers were consistently responsive, sensitive, and supportive, we are more likely to develop a secure attachment style. This means that we feel comfortable relying on others for support, can express our emotions openly and honestly, and feel confident that our loved ones will be there for us in times of need.
In a relationship, some common behaviours and characteristics associated with a secure attachment style are:
Trust: You tend to trust your partner and have confidence in the stability and longevity of your relationship. You are generally comfortable with closeness and intimacy.
Effective communication: You are able to communicate your needs and feelings effectively with your partner. You can express your emotions in a clear and healthy way and are also able to listen and respond to their partner's emotions and needs.
Emotional balance: You tend to have a balanced approach to emotions in your relationships. You are able to regulate your emotions effectively and are generally not overwhelmed by intense emotions such as anxiety or anger.
Empathy: You are to be empathetic towards your partner and can put yourself in their shoes and understand their feelings and perspectives.
Healthy independence: You have a healthy sense of independence in your relationships and are able to maintain your own interests and identity, while still remaining close and connected to your partner.
It's important to note that no one is perfectly secure all the time, and even individuals with a secure attachment style may experience periods of insecurity or stress in their relationships. However, individuals with a secure attachment style tend to have the skills and resilience to navigate these challenges in a healthy and productive way.
2. Anxious attachment style:
If our caregivers were inconsistent, unpredictable, or emotionally distant, we may develop an anxious attachment style. This means that we may have a constant fear of abandonment or rejection and may struggle to trust others. We may feel a strong need for reassurance and may become overly dependent on our partners.
In a relationship, some common behaviours and characteristics associated with an anxious attachment style are:
Fear of abandonment: You may constantly worry that your partner will leave you, even without any real evidence to support this fear.
Need for reassurance: You may feel insecure about your partner's feelings towards you and constantly seek reassurance, validation and verbal or physical displays of affection from your partner to ease your anxiety.
Difficulty with trust: Due to a fear of abandonment, you may interpret neutral or ambiguous actions or words from your partner as evidence that you are being rejected or abandoned, leading to heightened feelings of anxiety.
Intense emotions: You may experience intense emotions in relationships, such as jealousy, anger, or despair. You may become highly emotional during conflicts which can make it difficult for you to communicate effectively with your partner.
Co-dependent tendencies: You may struggle with setting boundaries and become overly reliant on your partner for emotional support. You may also neglect your own needs and wants in favour of pleasing your partner.
3. Avoidant attachment style:
If our caregivers were neglectful, unresponsive, or dismissive of our needs, we may develop an avoidant attachment style. This means that we may avoid getting too close to others or may struggle to form deep emotional connections. We may prioritize independence over intimacy and may feel uncomfortable with vulnerability.
In a relationship, some common behaviours and characteristics associated with an avoidant attachment style are:
Emotional detachment: You may appear emotionally detached in your relationships and find it difficult to express your feelings or connect with your partner on an emotional level.
Independence: You may prioritise independence and value your freedom and autonomy above all else. You may struggle with feeling suffocated or trapped in a relationship.
Discomfort with intimacy: You may struggle with emotional intimacy and vulnerability and feel uncomfortable with physical affection. You may avoid or withdraw from your partner when you feel too emotionally exposed.
Self-reliance: You may be highly self-reliant and struggle to rely on others for support. You may prefer to solve their problems independently and be hesitant to ask for help from a partner.
Difficulty with commitment: You may struggle with commitment in relationships, being hesitant to commit to a long-term relationship or avoiding committing to your partner altogether.
4. Disorganised (or fearful-avoidant) attachment style:
If our caregivers were abusive, we grew up in a hostile or chaotic environment, or experienced significant childhood trauma we may develop a disorganized attachment style. This means that we may have conflicting feelings about intimacy and may struggle with regulating our emotions. We may feel trapped between the desire for closeness and the fear of harm.
In a relationship, some common behaviours and characteristics associated with a disorganised attachment style are:
Conflicting emotions: You may experience conflicting emotions in your relationships. You may feel drawn to your partner, but also afraid of them or the relationship.
Unpredictable behaviour: You may display unpredictable behaviour in your relationships, alternating between intense emotional closeness and distant withdrawal.
Fear of abandonment: You may fear abandonment from your partner but may also push your partner away when they get too close.
Tendency to self-sabotage: You may engage in self-sabotaging behaviours in your relationships. You may create problems or conflict or engage in behaviours that undermine the stability of the relationship.
Difficulty regulating emotions: You may struggle to regulate your emotions in your relationships and experience intense emotions such as anger or anxiety. You may have difficulty communicating your feelings effectively to their partner.
It's important to note that individuals may display some or all of the behaviours commonly associated with the attachment style, and that these behaviours may vary in intensity depending on the individual, the situation, and throughout a lifetime.
With awareness and effort, you can work to develop a more secure attachment style and build healthier relationships.
How to Begin to Develop a Secure Attachment Style
Moving towards a secure attachment style can take time and effort, but it is possible with practice and self-awareness. Here are some steps you can take to move towards a secure attachment style:
Identify your attachment style:
The first step towards developing a secure attachment style is to understand your current attachment style. You can do this by reflecting on your past relationships and patterns of behaviour, seeking the help of a therapist, or taking an online Attachment Style Quiz.
Challenge negative beliefs:
Identify and challenge negative patterns and beliefs about yourself, relationships, and others. These negative beliefs can contribute to an insecure attachment style and by challenging these beliefs and reframing them in a more positive light, you can begin to shift towards a more secure attachment style. Identify any negative patterns in your relationships and work on challenging them through therapy or self-reflection.
Develop healthy communication skills:
Effective communication is essential for building healthy relationships. Practice active listening, expressing your emotions in a healthy way, being open and honest with your partner and setting boundaries when necessary.
Cultivate self-awareness:
Developing self-awareness can help you recognise your own emotions and behaviours, empathize with your partner's emotions, and help you make conscious choices in your relationships. Practice mindfulness, self-reflection, and emotional regulation techniques.
Practice self-care:
Taking care of yourself physically, emotionally, and mentally can help you feel more confident and secure in yourself and your relationships. Sometime self-care can look like setting healthy boundaries to help you feel more secure in your relationships.
Seek therapy:
Therapy can be a helpful tool for developing a more secure attachment style. A therapist can provide support, guidance, and practical strategies for building healthy relationships and overcoming attachment issues. This is something we do here at Motivating Marriages.
Commit to Building a Secure Attachment Style
Remember that developing a secure attachment style in relationships is a process that takes time and effort. Be patient with yourself and your partner, communicate openly and honestly, and keep working towards building a healthy, secure relationship.
We would also love to work with you to help you and your partner understand your attachment styles, how they’re impacting your relationship and work towards a secure attachment style and healthier relationship.
Check out our Couples Therapy Services and reach out if you have any questions.
