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Avoidant Attachment Deep Dive: Unravelling Behaviours and Coping Mechanisms

Updated: Jul 25, 2023

In the realm of attachment theory, avoidant attachment is one of the primary attachment styles that can profoundly shape how individuals form and maintain relationships. Rooted in early interactions with caregivers, this attachment style influences how people manage emotional closeness and distance in their adult relationships. Remember that attachment styles are a spectrum, and that they can change throughout your life.

In this blog post, we will delve into the characteristics of avoidant attachment, explore its manifestations in adulthood, and discuss strategies to cope with its challenges.

Understanding Avoidant Attachment

Avoidant attachment develops when a child's primary caregiver is consistently emotionally unavailable, dismissive of their emotional needs, or intrusive in an overbearing way. As a result, the child learns to suppress their emotional expression and create a self-sufficient facade to cope with unmet emotional needs.

Experiences leading to developing an Avoidant Attachment:

  1. Emotional Neglect: A caregiver may be emotionally unavailable due to their own preoccupations, such as work-related stress, addiction, anxiety, or depression, leading the child to learn self-reliance and minimise their emotional expression.

  2. Encouraging Independence at the Expense of Emotional Support: Caregivers who prioritise independence over emotional support may inadvertently discourage their child from seeking help or emotional connection when needed.

  3. "Cry It Out" Parenting Approach: A caregiver may adopt the "cry it out" method, believing that it promotes self-soothing and independence. However, this approach might unintentionally lead the child to suppress their emotional needs and avoid seeking comfort.

  4. Emotional Distance as a Response to Parental Stress: A caregiver dealing with personal stress or emotional challenges may emotionally withdraw from their child, leading the child to learn to cope with difficulties independently.

Manifestations of Avoidant Attachment in Adulthood

Emotional Detachment: Adults with avoidant attachment tend to maintain emotional distance in their relationships. They may struggle to express vulnerable emotions and might come across as emotionally distant or aloof.

Fear of Intimacy: Individuals with avoidant attachment fear becoming too close or dependent on their partners. They might have a tendency to withdraw emotionally when a relationship starts to deepen, as the idea of emotional intimacy can evoke feelings of discomfort and vulnerability.

Self-Reliance: Avoidantly attached people are often fiercely independent and may prioritise self-reliance over seeking support from others. They might have learned from an early age that depending on others leads to disappointment or rejection.

Avoidance of Conflict: Due to their discomfort with emotional expression, those with avoidant attachment might avoid conflict and retreat from difficult conversations. They may prefer to keep their feelings to themselves rather than risk vulnerability.

Difficulty Trusting Others: Past experiences of unmet emotional needs can lead to a general mistrust of others' intentions, making it challenging for avoidant individuals to fully trust their partners or open up to them.

Coping Strategies for Avoidant Attachment

Overcoming avoidant attachment patterns can be a journey of self-discovery and growth. By employing the following coping strategies, individuals can work towards forming more secure and satisfying relationships:

Therapy and Self-Exploration: Seeking therapy, especially with professionals familiar with attachment theory, can help individuals explore their past experiences and their impact on current relationship patterns. This self-exploration can be a stepping stone towards healing and growth.

Practise Emotional Awareness: Developing emotional awareness is essential for those with avoidant attachment. Learning to identify and express emotions in a healthy manner can foster better communication and connection with partners.

Challenge Fear of Intimacy: Recognising and challenging the fear of intimacy is crucial. Engaging in open conversations with partners about these fears can lead to increased understanding and support.

Gradual Steps Towards Vulnerability: Instead of pushing oneself to be vulnerable all at once, it can be helpful to take small, gradual steps towards emotional openness in a safe and supportive relationship.

Cultivate Positive Communication Habits: Learning and practising healthy communication skills can help navigate conflict and emotional expression in a relationship effectively.

Build a Support Network: Creating a support network of friends and family can provide additional outlets for emotional expression and support, reducing one's sole reliance on one's partner.


Avoidant attachment can present challenges in forming and maintaining fulfilling relationships. However, with self-awareness, therapeutic support, and a willingness to grow, individuals can work towards developing more secure attachment styles.

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