10 Things Avoidantly Attached Partners Can Do to Build Security in Anxious-Avoidant Relationships
Download 10 Tips Attachment Guide for Avoidantly Attached Partners [free PDF]
Being in a relationship when you have avoidant attachment can feel like walking a tightrope. You care deeply—but the closer someone gets, the more you may feel the urge to pull away. You might find yourself needing space but not knowing how to ask for it without triggering your partner. You might get quiet during conflict, not because you don’t care, but because you’re overwhelmed by emotion and unsure how to respond.
If your partner tends to be more anxiously attached—seeking reassurance, closeness, and emotional connection—it can create a painful cycle. They pursue; you withdraw. They protest; you shut down. And both of you end up feeling misunderstood, lonely, and exhausted.
But here’s the good news: avoidant attachment is not a life sentence. With the right tools, you can build a relationship that feels safe—for both of you. You don’t have to lose yourself to get close. You just need a new blueprint for connection.
1. Name Your Patterns Without Shame
Avoidant tendencies aren't character flaws—they're protective. One of the most healing things you can do is name them openly.
Practice:
Say, “I notice I’m starting to pull away. I think this is the part of me that feels overwhelmed by emotional intensity.”
Naming it invites your partner into your inner world instead of shutting them out.
2. Give Reassurance Early and Often
To an anxious partner, your silence or withdrawal feels like abandonment—even if it’s not meant that way. Reassurance builds emotional safety.
Try this:
“I care about you—even when I go quiet.”
“I’m still here. I just need a moment.”
It might feel unnatural at first, but these small signals calm your partner’s nervous system.
3. Stay in the Room Longer Than Is Comfortable (Then Take Space Responsibly)
Instead of disappearing in conflict, try staying just 5 minutes longer. Gradually increase your capacity to remain present.
Practice:
Say, “Can we keep talking for 10 minutes, and then I’ll take a short walk to decompress?”
This shows your partner that space isn’t abandonment—it’s self-regulation.
4. Offer Connection on Your Own Terms (Proactively)
When you initiate connection, your partner doesn’t have to chase it—and you don’t have to feel cornered.
Try this:
Leave a sticky note with something you appreciate about them
Send a simple “thinking of you” text midday
It’s not about grand gestures—it’s about showing up without being asked.
5. Use “Parts Language” When You Feel Defensive
Borrowing from Internal Family Systems (IFS), you can begin to notice your avoidant parts rather than become them.
Say something like:
“A part of me wants to shut down right now. Another part of me wants to stay close.”
This keeps you present and curious, instead of reactive or emotionally unavailable.
6. Give a Heads-Up When You Need Space
Sudden distance feels terrifying to an anxious partner. But if you let them know what’s happening, they won’t have to guess—or panic.
Try this script:
“I’m feeling overstimulated and need about 30 minutes to reset. I’m not leaving the conversation—I just want to come back grounded.”
This small shift can prevent days of miscommunication.
7. Schedule “Connection Time” to Build Predictability
Intimacy feels safer when it’s structured. Predictability can help both of you lower your defenses.
Practice:
Set aside 15–30 minutes weekly to talk, check in, or just be present with one another—phones down, walls down.
8. Learn What Feels Like Love to Your Partner (and Try It)
Your partner’s version of love might be different from yours—but learning their “language” shows effort and care.
Ask:
“What makes you feel close to me?”
If they say, “Words of affirmation,” you don’t have to write poetry. A simple “I love you, and I’m glad we’re trying” goes a long way.
9. Repair Early, Not Perfectly
You don’t need the right words—you just need to reach. The longer you wait, the harder it is to repair.
Try:
“I didn’t handle that well. I’d like to reconnect when you’re ready.”
Your partner isn’t expecting perfection—just emotional availability.
10. Do Your Own Healing Work
The more you understand why you distance, the easier it is to choose connection instead of avoidance.
Therapy helps. Especially if you didn’t grow up feeling safe being vulnerable.
Look for modalities like IFS, EMDR, or couples therapy that help untangle old patterns so you can show up more fully now.
Final Thought:
Avoidant attachment isn’t a life sentence. It’s a strategy that made sense once—but may be costing you closeness now. With insight, intention, and practice, you can build a relationship where both of you feel safe, seen, and wanted.
Ready to move from avoidant to secure—without losing yourself?
At Lisa Chen & Associates, we help couples break out of anxious-avoidant cycles using IFS-informed, trauma-aware therapy that works. We offer in-person sessions in Hermosa Beach, CA and St. Augustine, FL, and virtual therapy for clients across California and Florida.
Book a free consultation today
FAQ
What is avoidant attachment in relationships?
Avoidant attachment is a relational pattern where a person protects themselves by minimizing emotional needs, avoiding vulnerability, and distancing during conflict. It often stems from early experiences where closeness felt unsafe or overwhelming.
Can avoidant attachment be healed in a relationship?
Yes—especially with a partner who’s willing to move slowly, communicate openly, and co-create safety. Avoidant individuals often benefit from therapy and intentional repair work.
How can an avoidant person make an anxious partner feel secure?
By offering consistent reassurance, giving context for space-taking, and showing up even in small ways. It's the consistency that soothes anxious attachment, not perfection.
