Notice your triggers and name the pattern
Pause before reacting to perceived rejection
Practice self-soothing with slow breathing
Challenge catastrophic thoughts about abandonment
Separate facts from assumptions
Build a consistent self-care routine
Strengthen your sense of identity outside relationships
Communicate needs clearly and calmly
Set boundaries around reassurance-seeking
Tolerate uncertainty in small steps
Choose emotionally available partners
Avoid chasing unavailable people
Work on secure friendships and support systems
Keep commitments to yourself
Journal about attachment triggers and responses
Practice mindfulness and grounding techniques
Reduce checking, texting, and monitoring behaviors
Learn to ask for reassurance directly and sparingly
Develop patience with delayed responses
Heal past wounds with therapy or counseling
Use attachment-focused or trauma-informed therapy
Rehearse secure relationship behaviors
Celebrate progress, not perfection