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Signs of Secure Attachment: 7 Tips to Develop a Secure Attachment

signs of secure attachment

Attachment styles play a pivotal role in shaping our relationships and overall well-being. Countless individuals struggle with connection, intimacy, and trust - issues that often stem from their attachment patterns. Whether you're navigating romantic partnerships, friendships, or professional relationships, understanding attachment theory can be transformative.

In this comprehensive guide, we'll explore the four main attachment styles, delve into the characteristics of secure attachment, and provide practical strategies for building stronger, healthier connections in all areas of your life. By the end of this post, you'll have a clearer understanding of your own attachment style and concrete tools to foster more secure relationships.

What is attachment theory?

Attachment theory, first developed by John Bowlby and later expanded by Mary Ainsworth, suggests that the bonds we form early in life with our primary caregiver significantly influence our relationship patterns throughout adulthood. These early experiences shape our expectations, behaviors, and emotional responses in close relationships.

Understanding your attachment style can be transformative. It offers insights into why you might react certain ways in intimate relationships, helps you recognize patterns, and provides a roadmap for personal growth and healthier relationships. Whether you're looking to improve your current relationships or heal from past experiences, knowledge of attachment styles is a powerful tool.

father and son with secure attachment

What are the Four Main Attachment Styles?

Before we delve into secure attachment, it's important to understand the four main attachment styles:

A. Secure Attachment

Individuals with a secure attachment style generally had consistent, responsive caregiving in childhood. They tend to feel comfortable with intimacy and independence, maintain a positive view of themselves and others, and approach relationships with trust and openness.

B. Anxious Attachment Style

Those with an anxious attachment style often experienced inconsistent caregiving which can influence an insecure attachment style. They may fear abandonment, seek excessive reassurance, and feel highly anxious when their partner is unavailable. Anxiously attached individuals often have a negative view of themselves but a positive view of others.

C. Avoidant Attachment

Avoidant attachment style typically develops when caregivers were consistently unresponsive or dismissive. These individuals tend to be uncomfortable with closeness especially in romantic relationships, highly value independence, and may struggle to trust or depend on others. They often have a positive view of themselves but a negative view of others which can impact emotional intimacy.

D. Disorganized Attachment

This style, also known as fearful-avoidant, often results from traumatic experiences or abusive relationships in childhood. People with this insecure attachment style may desperately crave closeness yet fear it at the same time. They often have negative views of both themselves and others.

Understanding these styles is crucial because it allows us to recognize our patterns and those of others. It's important to note that while we may lean towards one style, attachment exists on a spectrum, and many people exhibit traits from multiple styles.

couples therapy san jose

Signs of a Secure Attachment Style

Secure attachment is generally considered the healthiest attachment style. Here are some key indicators:

Emotional Regulation

Securely attached individuals can manage their emotions effectively. They don't become overwhelmed by negative feelings and can self-soothe when upset. They're also able to experience and express a full range of emotions and have emotional awareness.

Trust and Intimacy

In an intimate relationship, those with secure attachment feel comfortable with closeness and intimacy. They trust their partners and don't constantly worry about betrayal or abandonment. They're able to be vulnerable and share their true selves with others.

Healthy Boundaries

Securely attached people respect both their own boundaries and those of others. They can say "no" when necessary and don't feel guilty about taking care of their own needs. At the same time, they're responsive to the needs of others.

Effective Communication

Clear, honest, and respectful communication is a hallmark of secure attachment and healthy relationships. These individuals can express their needs and feelings openly and listen attentively to others. They're able to navigate conflicts constructively without resorting to harmful behaviors like stonewalling or verbal aggression.

Ability to Seek and Give Support

Securely attached individuals are comfortable both giving and receiving support. They don't view asking for help as a sign of weakness, and they're reliable sources of support for others in their lives.

signs of a secure attachment

7 Tips to Develop A Secure Attachment

1. Increase Self-awareness and Self-reflection

Self-awareness is the cornerstone of personal growth, especially when it comes to attachment styles. Start by observing your thoughts, feelings, and behaviors in relationships without judgment. Notice patterns: Do you tend to pull away when things get too close? Do you become anxious when your partner needs space?

Journaling can be an excellent tool for this process. Try keeping a relationship journal where you record your reactions to various situations in past relationships. Look for recurring themes or triggers. You might also consider taking an attachment style quiz to get a baseline understanding of your current style.

Remember, self-reflection isn't about criticizing yourself. It's about gaining insight with compassion. As you become more aware of your patterns, you'll be better equipped to make conscious choices rather than reacting automatically based on relationship problems and old habits.

2. Practicing Emotional Intelligence

In order to foster emotional intelligence it is important to recognize, understand, and manage your own emotions, as well as being attuned to the emotions of others.This skill is crucial for secure attachment.

Start by expanding your emotional vocabulary. Can you differentiate between feeling anxious, frustrated, or disappointed? The more precisely you can identify your emotions, the better you can manage them.

Practice mindfulness to increase your awareness of your emotional states. This could involve formal meditation or simply taking moments throughout the day to check in with yourself. Pay attention to physical sensations associated with different emotions.

Work on regulating your emotions. This doesn't mean suppressing them, but rather learning to experience them without being overwhelmed. Techniques like deep breathing, progressive muscle relaxation, or grounding exercises can help.

Lastly, practice empathy. Try to understand others' perspectives and emotions, even when they differ from your own. This skill is crucial for building secure, mutually supportive relationships.

woman letting go

3. Developing Trust and Vulnerability

Building secure attachment requires taking emotional risks in healthy ways. This means allowing yourself to be vulnerable and trusting others, which can feel scary if you've been hurt in the past.

Start small. Share something personal with a trusted friend or family member. It could be a fear, a hope, or a memory. Notice how it feels to open up and how the other person responds.

In romantic relationships, try to be more open about your needs and feelings. Express appreciation for your partner. Share your dreams and fears. Remember, vulnerability isn't weakness – it's the courage to be seen as you truly are.

Practice trusting in small ways too. If someone says they'll call, believe them instead of assuming they won't. If your partner says they love you, let yourself feel that love instead of doubting it.

Remember, trust and vulnerability are skills that grow with practice. Be patient with yourself as you develop these abilities.

4. Improving Communication Skills

Being able to communicate effectively is vital for secure attachment. It involves not just speaking clearly, but also listening attentively and responding empathetically.

To communicate openly and express your needs and feelings directly using "I" statements. Instead of "You never listen to me," try "I feel unheard when we talk, and I need to know you're listening."

Work on active listening. This means focusing fully on the speaker, avoiding interruptions, and trying to understand their perspective before responding. Reflect back what you've heard to ensure understanding.

Learn to navigate conflicts constructively. Avoid criticism, defensiveness, contempt, and stonewalling (what relationship researcher John Gottman calls the "Four Horsemen" of relationship breakdown). Instead, approach disagreements with curiosity and a willingness to find mutually satisfactory solutions.

Remember, good communication also involves non-verbal cues. Pay attention to your body language and tone of voice, as well as those of others.

couple with secure attachment

5. Creating and Respecting Boundaries

Healthy boundaries are crucial for secure attachment. They allow you to maintain your individuality within relationships and respect others' autonomy.

Start by identifying your personal boundaries. What behaviors are okay and not okay in your relationships? What do you need to feel safe and respected?

Practice communicating these boundaries clearly and respectfully. Remember, when you set boundaries it isn't about controlling others – it's about taking responsibility for your own well-being.

Equally important is respecting others' boundaries. If someone says no or asks for space, honor that without taking it personally. Understand that healthy relationships involve a balance of togetherness and separateness.


Be prepared to enforce your boundaries consistently. If someone repeatedly disrespects your boundaries, it may be necessary to reevaluate the relationship.

6. Consistency and Reliability

Secure attachment is built on trust, which develops through consistent, reliable behavior over time. This means following through on your commitments, both big and small.

If you say you'll call, call. If you make plans, keep them. Be punctual. These seemingly small acts of reliability build a foundation of trust.

Be emotionally consistent too. This doesn't mean never having mood swings, but rather being generally stable and predictable in your responses. If you're having a bad day, communicate that clearly rather than taking it out on others.

Show up for the people in your life, especially during tough times. Offer support, listen without judgment, and be there consistently. This reliability helps others feel secure in their connection with you.

Remember, consistency isn't about perfection. It's about a general pattern of dependable behavior. When you do make mistakes (as everyone does), acknowledge them, apologize sincerely, and recommit to being reliable.

therapy for relationship issues

7. Start Therapy and Counseling for Relationship Issues

Working with a mental health professional can significantly accelerate your journey towards secure attachment and can uncover negative patterns. A therapist for relationship issues, particularly one trained in attachment-based therapy, can provide a safe space to explore your attachment history and current patterns.

In therapy, you might delve into your childhood experiences, examining how they've shaped your view of relationships.

You'll learn to recognize and challenge negative beliefs about yourself and others which may be impacting your self esteem. A therapist can also teach you specific skills for managing anxiety, setting boundaries, and communicating effectively which you can practice in your current and future relationships.

By focusing on these areas – self-awareness, therapy, emotional intelligence, vulnerability, communication, boundaries, and consistency – you can gradually shift towards a more secure attachment style. This process takes time and patience, but the rewards in terms of healthier, more fulfilling relationships are immeasurable.

To Develop a Secure Attachment is a Journey, Not a Destination.

Secure attachments develops over time and requires patience, self-compassion, and persistent effort. Remember that no one has perfectly secure attachment all the time – we all have moments of insecurity or struggle.

The good news is that our brains remain plastic throughout our lives, meaning we can always form new neural pathways and change our attachment patterns. Every small step you take towards more secure attachment – whether it's communicating more openly with a partner, setting a healthy boundary, or showing up consistently for a friend – is progress.

woman hiking

Start to Better Understand Your Attachment Style Today

By working on developing secure attachment, you're not only improving your relationships but also enhancing your overall well-being. Secure attachment is associated with better mental health, increased resilience to stress, and greater life satisfaction.

So, whether you're looking to improve your romantic relationships, strengthen your friendships, become a better parent, or simply feel more secure in yourself, understanding and working on your attachment style is a powerful place to start. Remember, it's never too late to develop more secure attachments and create healthier, more fulfilling relationships in all areas of your life.

Take the first step towards a stronger, more fulfilling relationship by reaching out to Living Openhearted Therapy and Wellness to book a free consultation and discover how therapy for relationship issues.

ABOUT THE AUTHOR: Crystal Trammel, ASW  is a provisionally licensed clinical social worker in California. She specializes in anxiety, maternal mental health and relationship issues.

***The ideas, concepts, and opinions expressed in all Living Openhearted posts are intended to be used for educational purposes only. The author and publisher are not rendering medical or mental health advice of any kind, nor are intended to replace medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. Authors and publisher claim no responsibility to any person or entity for any liability, loss, or damage as a result of the use, application, or interpretation of the material.

***If your are experiencing a mental health emergency you can call the National Suicide and Crisis Line at 988 or take them to the nearest emergency room.



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