Every relationship has its highs and lows. They are beautiful, challenging, and sometimes stressful. It’s a source of comfort but sometimes it gets harder to sustain the relationship. While there’s a difficulty in maintaining the ties then an unpleasant feeling kicks in and disrupts well-being which is relationship anxiety.
Relationship anxiety (while not a medical diagnosis) characterizes someone’s worry regarding romantic partners, family members, or even platonic interactions. You may clutch to the other person to keep them close, or you may push them away, wondering if they feel the same way you do. Therapy and stress management techniques can be beneficial in lowering people’s concerns regarding their relationships.
Is Relationship Anxiety Normal?
Yes completely. Everyone has their way of dealing with relationship issues. And at times it’s normal to go through anxiety while being in a relationship. However long-lasting relationship anxiety can cause a tremendous effect on mental health. Relationship anxiety may raise stress and influence how you perceive your feelings and emotions, and it can occasionally lead to separation anxiety or, in the worst-case scenario, relationship burnout for you or your relationship.
Signs of Relationship Anxiety
Relationship anxiety may affect everyone, and having it does not always indicate that you are in a negative relationship. Fear and worry sometimes arise from not wanting to go through a breakup or being afraid to be vulnerable due to previous wounds, such as being cheated on in the past.
Here Are Seven Symptoms That You May Be Suffering From Relationship Anxiety:
1. Commitment & Vulnerability Fear
Commitment problems might arise as a result of a past terrible experience or because you are not comfortable expressing your feelings. Some people find relationships limiting, and adding a label to them worsens their discomfort.
2. Terminating Relationships Before They Turn Serious
You may have relationship anxiety if you find yourself cutting people off before the connection grows more serious, keeping potential friends at arm’s length, or participating in self-sabotaging activities.
3. Not Expressing Your Needs and Desires Out of Fear That They Will Leave
Healthy relationships are founded on trust and honesty, and being hesitant to disclose your opinions might signal relationship anxiety.
4. Raising Questions About Your Partner’s Motivations
Many people who suffer from relationship anxiety are always anxious that their partner will “find someone better,” that their spouse does not care for them, or that their partner will break up with them for small or non-existent reasons.
5. Having Doubts About Your and Your Partner’s Compatibility
You may begin to place more emphasis than necessary on your and your partner’s differences, such as having different musical or film choices, to the point at which you spend more time obsessing over little distinctions than enjoying where you are compatible.
6. Second-Guessing Your Partner’s Words and Actions
Perhaps your partner prefers to limit public displays of affection or makes a joke about a quirky aspect of your personality; this may cause you to spend a lot of time reading into their actions and assuming that they don’t like you when they most likely have slightly different preferences than you or are simply attempting to engage or flirt with you.
7. Investing More Time in Worrying Than in Enjoying
It’s natural to feel uncomfortable at times, but if you notice that you’re spending more time feeling insecure than joyful or content, this is a definite symptom of relationship anxiety.
What Causes Anxiety in Relationships?
There might be a variety of underlying grounds for relationship worries and uneasiness, including:
Emotional neglect or abuse, resulting in poor self-esteem or self-worth as a result of prior trauma
Attachment issues coming from early interactions with your parents or carers
Having parents that were overbearing or uninvolved
General anxiety manifested as relationship anxiety
How to Cope With Relationship Anxiety?
Understanding any underlying anxiety you may have by working with a competent therapist as a guide is frequently the first step in effectively managing your relationship anxiety. It’s also critical to be open and honest with your spouse, who may be able to help you relax and feel safer.
1. Determine the Source of Your Anxiety
Is it fear? Self-esteem issues? Do you lack confidence? Shame? Assessing the source of your anxiety and making links to earlier events or how you were raised might help you become more conscious. We may feel uneasy at times because we lack trust in our capacity to select healthy partnerships for ourselves.
2. Be Upfront About Your Emotions
While you may not want to communicate your feelings when you are anxious, doing so is necessary. A lack of communication can harm your relationship, but proper communication strengthens and deepens it. It also maintains open channels of communication. Allow the helpful people in your life to enter your inner world.
3. Use Self-help Techniques When Anxiety Levels Rise
Anxiety is usually accompanied by physical symptoms such as rapid heartbeat, chest tightness, or dizziness. Practice body scanning techniques to increase your self-awareness. Deep breathing, guided meditation, yoga, or engaging in an activity that focuses on one of your five senses are all self-soothing approaches. Don’t be afraid to think outside the box while looking for anxiety treatments that work for you. New strategies, such as havening, are being developed to help people cope with the body’s stress response during times of concern.
4. Work on establishing trust with supportive individuals.
Building trust in relationships is vital for sustaining strong ties, even if it is tough. Make time for the people who care about you. Trust is earned via time and experience, as well as through constant, practised actions.
5. Address Disagreements or Conflicts of Opinion
When a relationship problem is not addressed, it can worsen the situation, resulting in resentment and the breakdown of the relationship. It may be tough to explain yourself at first, but begin by focusing on “I” statements and accepting responsibility for your role in the disagreement.
6. Show Your Appreciation to the People Who Have Helped You
Reward those who have demonstrated real concern for you. Gratitude may boost your happiness and strengthen your emotional connections. Recognize the part that others have had in your tale by writing down the positive aspects of your connections and what you’re grateful for.
7. See a therapist to process your thoughts and feelings.
Anxiety therapy is an excellent way to delve deeper and unearth some of the negative thinking patterns and experiences that may be contributing to your relationship anxiety.
Whether you have relationship anxiety or your spouse does, counseling may be extremely useful since it provides a safe environment for you to work through your anxious feelings and acquire a greater understanding of how to recognize and maintain a healthy connection.
Use an online therapist directory to connect with a therapist you feel comfortable talking to and with whom you can develop a trustworthy connection. Remember, there is no shame in feeling this way, and sometimes stating your truth and asking for help is the first step toward healing.
Remember that you are not alone if you are dealing with the symptoms of anxiety in a relationship. While your experiences are unique, some understand and wish to assist you. Begin by learning about the triggers, symptoms, and coping techniques of relationship anxiety, and then consider inviting your partner.
Seeking help is a sign of courage. Don't let self-limiting beliefs hold you back from a life you deserve. Avail online therapy to become happier and better. Learn how
Disclaimer: Please note that we are not a crisis intervention helpline. Should you have severe symptoms or have thought about harming yourself, please seek immediate medical help or call suicide prevention helplines such as
Aasra 24x7 Helpline: 91-22-27546669