From the Research
To improve avoidance attachment, focus on cognitive-behavioral therapy (CBT) as it has been shown to have a positive impact on attachment representations, particularly in individuals with anxiety disorders, as demonstrated in a study published in 2019 1. This approach can help individuals identify and challenge their avoidant patterns, such as discomfort with closeness or tendency to withdraw during emotional situations. Some key strategies to improve avoidance attachment include:
- Practicing small steps toward openness by sharing one feeling daily with someone you trust
- Developing mindfulness through daily 10-minute meditation to become aware of when you're emotionally withdrawing
- Seeking therapy, particularly Emotionally Focused Therapy (EFT) or psychodynamic therapy, which specifically address attachment patterns
- Journaling about your emotions and relationship patterns for 15 minutes daily to increase self-awareness
- Trying the "pause technique" - waiting 24 hours before making decisions about relationships when you feel the urge to distance yourself Consistent practice of these strategies can help rewire attachment patterns that developed early in life as protective mechanisms, leading to more fulfilling relationships characterized by both closeness and healthy independence, as supported by a study on the effectiveness of CBT for mental health and stress-related disorders published in 2021 2.