Notice your triggers and name them clearly
Pause before reacting to texts, delays, or distance
Practice self-soothing with breathing, grounding, or movement
Challenge catastrophic thoughts with evidence
Avoid checking, chasing, or repeatedly seeking reassurance
Communicate needs directly and calmly
Set boundaries around what you will and will not tolerate
Build routines that support your own stability
Strengthen friendships, hobbies, and support outside the relationship
Work on self-worth independent of others’ approval
Journal patterns in your thoughts, feelings, and behaviors
Learn to tolerate uncertainty without acting immediately
Ask for consistency instead of constant reassurance
Choose partners who are emotionally available and reliable
Limit contact when a relationship is repeatedly destabilizing you
Consider therapy to address attachment patterns
Practice secure behaviors even when you feel anxious