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As we step into the New Year, it’s a time of reflection and resolution. For couples navigating the complexities of anxious and avoidant attachment styles, this can be an opportune moment to set intentions for a more secure, understanding, and loving relationship. Understanding your and your partner’s attachment styles can be profoundly transformative, offering insights that lead to deeper connection and growth.

Understanding Attachment Styles

Before we dive into secure attachment strategies for couples, let’s briefly understand what we mean by anxious, avoidant, and secure attachments. Anxiously attached individuals often fear abandonment and may seek constant reassurance and closeness. In contrast, avoidant partners may value independence to the point of distancing themselves emotionally. The goal for both is to move towards a ‘secure’ attachment where both partners feel comfortable with intimacy and independence.

Also, read:

Understanding Attachment Styles in Relationships: A Guide to Healthy Connections

Secure Attachment Strategies for Couples:

For the Individual: Self-Growth and Understanding

Anxious Partners:

  1. Journaling: Start your mornings by jotting down your thoughts and feelings. This can help you understand your triggers and patterns.
  2. Mindfulness Meditation: Engage in daily practice to stay present and reduce anxiety about the future.
  3. Professional Help: Consider therapy to explore your attachment style’s roots and learn coping strategies.
  4. Educational Resources: Read books or attend workshops about building secure attachments.

Avoidant Partners:

  1. Self-Reflection: Regularly take time to understand your discomfort with closeness. What are your fears?
  2. Mindfulness Practices: Engage in activities like yoga or meditation to become more in tune with your emotions.
  3. Therapy: A professional can help you understand your avoidance and work on becoming more emotionally available.
  4. Challenge Beliefs: Actively question your narratives about relationships and intimacy.

Together as a Couple: Strengthening the Bond

  1. Scheduled Check-ins: Dedicate a time each week to discuss your feelings, needs, and relationship dynamics without judgment.
  2. Shared Activities: Find a hobby or activity you both enjoy. This shared joy can be a powerful bonding agent.
  3. Couples Therapy: A neutral space to learn about each other’s needs and how to meet them.
  4. Rituals of Connection: Establish small daily or weekly rituals that reinforce your partnership and connection.

Communication: The Bridge to Understanding

  1. Open-ended Questions: Instead of assuming, ask how your partner prefers to be supported when they’re feeling stressed or distant. Example: “How would you like me to support you?”
  2. Express Needs Clearly: Both partners should practice expressing their needs and boundaries openly and respectfully. Example: “I like some alone time when I come back home from work to unwind from the work stress.”
  3. Active Listening: Make a conscious effort to listen to understand, not to respond.
  4. Affirmations and Appreciations: Regularly acknowledge and appreciate each other’s efforts and qualities. Example: “I am so proud of how hardworking you are and how you are always there by my side.”

Self-Regulation: Maintaining Individual Balance

Anxious Partners:

  • Breathing Techniques: Learn and practice techniques to help calm your nervous system when you feel overwhelmed.
  • Positive Self-Talk: Remind yourself of your worth independently of your relationship.
  • Boundaries: Clearly define and communicate your emotional boundaries.

Avoidant Partners:

  • Emotional Awareness: Make it a habit to check in with yourself and identify what you’re feeling.
  • Incremental Sharing: Gradually increase how much and how deeply you share with your partner.
  • Recognising Needs: Acknowledge that needing others is healthy and doesn’t equate to weakness.

Personalised Guidance and Coaching

Every relationship is unique, and while the strategies outlined above provide a general roadmap, navigating your specific situation may require a more tailored approach. This is where personalised guidance and coaching can make a significant difference. As a relationship coach specialising in attachment styles, I am here to offer you the support, tools, and insights you need to foster a more secure and loving relationship. Whether you’re struggling with anxiety, avoidance or seeking to strengthen your bond, I’m here to guide you through. Reach out for a personal consultation, and let’s make this year a turning point in your relationship.

You can reach out to me here! 

Conclusion: The Journey to Secure Attachment

As you embark on this journey together, remember that moving towards a secure attachment is a gradual process. It requires patience, understanding, and continuous effort from both partners. Celebrate the small victories, learn from the setbacks, and support each other with compassion and love. Here’s to a year of growth, connection, and security in your relationship.

Additional Resources Secure Attachment Strategies for Couples:


  1. Attached: The New Science of Adult Attachment and How It Can Help You Find – and Keep – Love” by Amir Levine and Rachel Heller: A groundbreaking book that explains attachment theory and helps identify attachment styles in relationships.
  2. Hold Me Tight: Seven Conversations for a Lifetime of Love” by Dr. Sue Johnson: This book introduces Emotionally Focused Therapy and how it can be used to develop stronger, healthier relationships.
  3. Insecure in Love: How Anxious Attachment Can Make You Feel Jealous, Needy, and Worried and What You Can Do About It” by Leslie Becker-Phelps: A guide for those who identify with the anxious attachment style, offering insights and strategies for building stronger, healthier relationships.


  1. The Attachment Project: – An online resource offering information, quizzes, and courses to understand and improve your attachment style.
  2. Psychology Today – Find a Therapist: – A tool for finding therapists with expertise in various areas, including attachment theory.
  3. The Gottman Institute: – Founded by Drs. John and Julie Gottman, the institute provides resources for deepening intimacy and managing conflict in relationships.


  1. Find a Certified Attachment-Based Therapist Near You: Many therapists specialise in attachment theory. You can search for certified professionals in your area through directories provided by psychological associations or websites like Psychology Today.
  2. Couples Workshops and Retreats: Look for local workshops or retreats that focus on building secure attachments and strengthening relationships. Experienced therapists often lead these and can provide a supportive environment for growth.

Online Relationship Coaches, Courses and Workshops:

  1. “Creating Secure Attachments” by Preiksha Jain: I offer personalised online coaching to help you garner security in yourself and your relationships. My coaching involves providing you with the tools and strategies to recognise your insecure aspects and working on them together with you.
  2. Coursera or Udemy: Search for courses on relationships, communication, and attachment styles on these popular online learning platforms.
  3. Blinkist: It’s a mobile phone reading app with millions of summarised books. Their key ideas provide you with the necessary knowledge and skills you need to adopt in your relationships.

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