Understanding avoidant attachment

Before exploring communication strategies, it's crucial to grasp the foundations of avoidant attachment. Avoidant individuals often develop defence mechanisms to protect themselves from emotional vulnerability. They may downplay the importance of relationships, prioritise independence, and struggle with expressing or acknowledging their own emotions.

Avoidant attachment style is one of the four main attachment styles identified in attachment theory, a psychological framework that explores the dynamics of relationships between individuals, particularly in early childhood and how they shape adult relationships. The other attachment styles are secure, anxious-preoccupied, and disorganised.

Avoidant attachment is often developed in response to caregivers who were inconsistently responsive to the child's needs. As a result, individuals with an avoidant attachment style learn to

downplay the importance of close emotional connections and prioritise independence. This coping mechanism helps them avoid the potential pain of rejection or emotional unavailability.

Here are some key characteristics of individuals with an avoidant attachment style, and what a partner may observe in someone with this style:

Emotional independence

Characteristic: Individuals with avoidant attachment value their independence and autonomy. They may be hesitant to rely on others emotionally.


Observation: A partner might notice that their avoidant partner is self-reliant, prefers personal space, and may have difficulty expressing or recognising their own emotions.

Fear of intimacy

Characteristic: Avoidant individuals often have a fear of emotional intimacy. They may keep their emotions at a distance to protect themselves from potential emotional pain.


Observation: Partners may notice that their avoidant counterpart is uncomfortable with deep emotional conversations, may avoid discussions about feelings, or resist efforts to get too close.

Difficulty trusting others

Characteristic: Due to past experiences, avoidant individuals may find it challenging to trust others with their emotions.


Observation: A partner may observe their avoidant significant other being guarded or hesitant when it comes to sharing personal thoughts and feelings. Trust-building can take time and patience.

Tendency to downplay relationship importance

Characteristic: Avoidant individuals may downplay the significance of relationships and may prioritise other aspects of life.


Observation: Partners might notice their avoidant counterpart minimising the importance of the relationship or expressing a need for substantial alone time.

Difficulty expressing needs

Characteristic: Avoidant individuals may struggle to express their own needs or seek support from others.


Observation: A partner might realise that their avoidant significant other has difficulty articulating what they need from the relationship or may be hesitant to ask for help.

Dismissive of emotional closeness

Characteristic: Avoidant individuals may dismiss or devalue emotional closeness as a defence mechanism.


Observation: Partners may notice their avoidant significant other deflecting emotional discussions or making light of serious topics to avoid vulnerability.

Understanding these characteristics can help partners approach communication and relationship dynamics with empathy. It's essential to recognise that an avoidant attachment style is a learned coping mechanism, and with patience, understanding, and open communication, individuals with this style can develop healthier ways of connecting in relationships.

How to create healthier ways of connecting 

1. Foster a safe space

Create an environment where your partner feels safe and secure. Avoid judgment and criticism, and instead, focus on cultivating a space where open communication is encouraged. Assure your partner that their feelings are valid and respected and that you are there to listen without judgment.

2. Practice active listening

Active listening is a powerful tool in any relationship, but it takes on added significance when dealing with an avoidant partner. Make a conscious effort to listen without interrupting, and reflect back on what you've heard to ensure understanding. This demonstrates that you value their perspective and are willing to engage in meaningful dialogue.

3. Be patient

Building trust with an avoidant partner takes time. Be patient and understanding as they navigate their own emotional landscape. Rushing the process may lead to increased resistance, so allow your partner the space they need to open up at their own pace.

4. Use "I" statements

When expressing your own needs or concerns, use "I" statements to avoid sounding accusatory or critical. Frame your thoughts in terms of your own feelings and experiences, fostering a more open and non-confrontational atmosphere. For example, say "I feel unheard when..." instead of "You never listen."

5. Provide reassurance

Avoidant individuals may have deep-seated fears of rejection or abandonment. Reassure your partner of your commitment and emphasise the strength of your bond. Small gestures of affection and understanding can go a long way in helping them feel secure in the relationship.

6. Seek professional help if necessary

If communication challenges persist, seeking the guidance of a relationship therapist can be immensely beneficial. A trained professional can help both partners explore their attachment styles, identify patterns, and develop healthier communication strategies.

Communicating with an avoidant partner requires a delicate balance of patience, empathy, and understanding. By creating a safe and non-judgmental space, practising active listening, and being mindful of your partner's unique needs, you can foster a stronger connection and build a foundation for a more fulfilling relationship.

Remember, it's a journey of mutual growth and understanding, and the effort invested in effective communication can lead to a deeper, more meaningful connection with your avoidant partner.

Author: Dr Aisha Tariq, Clinical Psychologist 

Find out more from Dr Aisha at: https://www.illuminatedthinking.co.uk