From the Guidelines
To increase secure attachment in adults, focus on developing self-awareness and engaging in consistent relationship practices that build trust, as evidenced by the most recent study on trauma-informed care 1. This approach is supported by the concept of relational health care, which emphasizes the importance of forming and maintaining safe, stable, and nurturing relationships (SSNRs) 1. Key strategies for increasing secure attachment in adults include:
- Examining attachment patterns through reflection or journaling about reactions in close relationships
- Practicing emotional regulation by identifying and naming feelings before responding to others
- Gradually increasing vulnerability with trusted people by sharing deeper thoughts and feelings in small steps
- Establishing clear boundaries that protect needs while respecting others
- Seeking consistency in relationships by following through on commitments and communicating openly when plans change Consider working with a therapist trained in attachment-focused approaches like Emotionally Focused Therapy (EFT) for personalized guidance, as suggested by the study on effective parenting 1. Regular mindfulness meditation can also help increase awareness of attachment triggers, as supported by the study on biological and psychosocial predictors of postpartum depression 1. These practices work by rewiring neural pathways formed during early attachment experiences, creating new patterns of relating, and can lead to increased secure attachment in adults over time, typically several months of consistent practice, as supported by the study on trauma-informed care 1.
From the Research
Strategies to Increase Secure Attachment in Adults
Several strategies can help increase secure attachment in adults, including:
- Developing a secure attachment through reparative relationships, such as the therapeutic relationship 2
- Increasing the "permeability" of the individual's working model of attachment through affective and cognitive re-assessment of attachment experiences and expectations 3
- Changing internal working models, creating a secure base, formulating and processing relationship experiences, and working with different attachment styles or patterns 4
- Developing individuated-secure attachment to the therapist, which can lead to increased comfort with emotional closeness or independence in therapy 5
- Using attachment-based approaches, such as Emotionally Focused Therapy, to help couples create a secure attachment bond 6
Therapeutic Relationship
The therapeutic relationship plays a crucial role in increasing secure attachment in adults. A secure therapeutic relationship can help individuals:
- Develop a secure attachment style 2
- Increase their sense of security and reduce anxiety and avoidance 3
- Process and re-evaluate their attachment experiences and expectations 4
- Develop a more secure attachment to the therapist, which can lead to better outcomes in therapy 5
Attachment-Based Approaches
Attachment-based approaches, such as Emotionally Focused Therapy, can be effective in increasing secure attachment in adults. These approaches: