How to Deal with Relationship Anxiety


Are you constantly worried about your relationship, and negativity, insecurity, and obsessiveness push you to think about your partner? If so, then you might be suffering from relationship anxiety— an extremely common issue most relationships have to go through. Sometimes, anxiety in a relationship arises due to the problems of trust, which tend to creep in right at the beginning.
Setting boundaries and building trust is important, but it’s always the little things that make you think about your relationship and the person that you love. Below, we will discuss anxious thoughts in a relationship, its after-effects in your new relationship, and how to cure it. Let’s dive in!

What Is Relationship Anxiety?

Relationship anxiety is a feeling of high worry and insecurity, usually regarding either romantic or platonic relations. Many concerns seem to pop up concerning the stability of trust and the future of this relationship; overthinking arises. Worries about being sufficient partners or caregivers, fear of vulnerability, and performance pressure are some of the ways that male anxiety in relationships can appear.

The fear of rejection or abandonment matters a lot for maintaining self-esteem. If you or a loved one is suffering from anxiety, you may reach out to us here at MAVA Behavioral Health. Let us help and support and guide you in managing fearful thoughts and teach you how to cope with them in everyday life.

Relationship Anxiety Symptoms

Anxiety in a relationship can manifest in so many ways—with mental and physical concentric circles. It includes the following symptoms:

  1. Development of the inability to come to terms with the fact that things are moving just fine, but it’s always there.
  2. A looming fear that something might happen to destroy your relationship shortly.
  3. Constant validation and reassurance are sought from a partner about feelings and commitment.
  4. Interpret every word spoken, action made, and behavior brought out by your partner.
  5. Feeling insecure about self-worth and that your partner might find someone better.
  6. One has an excessive level of fear of being rejected or abandoned by the partner.
  7. Experience physical symptoms due to thoughts about the relationship, which can be manifested through a racing heart, stomachaches, or headaches.

5 Common Signs of Anxiety in a Relationship

Many of us experience some form of anxiety in a relationship at some point. It can be in the form of a recurring need for reassurance, racing heartbeats, or continuous thoughts. Similarly, continuous anxiety can be so hard to deal with. What started as a good feeling of being in love can turn to fears and stresses due to anxiety in a relationship, not just between you and your partner, but also impinges on the relationship itself.

Here are some signs that are included:

  1. Constant doubting about the other partner
  2. More worrying about the issue
  3. Overthinking and negative thoughts
  4. Never let the relationship enjoy the moments
  5. Constant insecurity and worrying

What Causes Relationship Anxiety?

Many variables can contribute to anxiety in a relationship, which can include past experiences, unique personality qualities, and the dynamics of the current relationship. Common causes include some of the following:

  • Anxiety about getting into a new relationship could be rooted in the past
  • Experiences of having been involved in toxic relationships, infidelity, or abandonment.
  • Expectations can serve to catalyze anxiety in terms of being loved or accepted.
  • There is a fear of rejection or abandonment.
  • The feeling of termination of this relationship may constantly haunt one.
  • In adult relationships, anxious attachment styles can lead to clinginess or a fear of being alone.
  • People who find it hard to have confidence in others due to either their personality or past experiences.

How To Fix Relationship Anxiety?

Depending on the severity, it can be paralyzing and make it hard for the suffering individual to move forward or even seek help. It may also directly impact a person’s relationship and further lead to difficulty in developing a connection. At the same time, there exist some techniques that can aid an individual in dealing with relationship anxiety that arises in a relationship.

Don’t Lose Self-Control

You can ask your partner facing the problem of anxiety to believe in thoughts and decisions. Never let negative thoughts and emotions dominate you. Your identity, individuality, or even independence may change a bit as you and your spouse grow closer—to accommodate one another and the relationship. Separation anxiety is the most stressful and insecure factor in a relationship. It tends to happen organically as you and your spouse grow closer to each other.

Consider Practicing Mindfulness

Mindfulness is the process of training your mind to pay attention to the present moment without judgment. You acknowledge any unpleasant thoughts whenever they come and make them pass. It reassures you a lot, especially if you find yourself caught in a downward spiral-like mental situation. You may also be interested in giving priority to your partner’s everyday experiences.

Improve Communication Skills

Anxiety in relationships is usually self-created, having nothing to do with your spouse. Now, if there’s any one item that is getting on your nerves, like them fiddling with their phone during the entire conversation, do it respectfully and non-accusatory. Even if you know your partner does truly love you, and the fears are all in your mind, involving them can be helpful.

Express Emotions

It is essential to listen to your emotions and the feelings that bother and irritate you. Keeping in touch with your partner does not indicate a steady relationship; you must understand each other’s emotions. Most of the time, when the partners are in a relationship with each other, there is a lack of expression. First of all, the partners are hesitant to say everything about their good and bad habits in front of each other.

Relationship Anxiety Vs. Incompatibility


Relationship AnxietyIncompatibility
concern for the durability and long-term prospects of the partnership. The harmony of a partnership is affected by differences in the relationship.
Chronic anxiety, the need for validation, overanalyzing, insecurity, rejection dread, jealousy, and clinginess.Regular disagreements, a lack of common ideals, disparate aspirations in life, and a lack of shared hobbies.
Attachment problems, low self-esteem, insecurity, and prior trauma.fundamental variations in values, aspirations, lifestyle, or personality.
It can be not easy to handle, but it is manageable with work and assistance.It leads to recurrent disagreements and unhappiness, which is more difficult to handle.
Medicines, discussion, awareness, establishing boundaries, and trust-building.Open discussion, flexibility, therapy, or tolerance for diversity.

How Long Does Relationship Anxiety Last?

Depending on the circumstances surrounding each relationship, the length of time and level of intensity vary. For the most part, it only lasts for a limited period, generally through moments of perplexity and high stress. Otherwise, if the underlying problems in the relationship have not been resolved. Some of the crucial elements in managing or eliminating the anxiety that has been noticed—may continue for a longer period.

It entails having appropriate conversations and developing mutual trust. Moreover, it encompasses how people interact and coexist with one another. Counselors and psychiatrists can be a great resource for learning about the underlying causes of relationship anxiety.

How Do You Overcome Relationship Anxiety?

More extreme forms of relationship anxiety are so debilitating that they completely prevent the person from moving on or seeking help. Furthermore, the illness may directly impact a person’s relationships, particularly if there is a buildup. Nonetheless, a person can manage relationship anxiety with the use of specific methods.

  • Establish a distinct sense of self
  • Disrupt pessimistic ideas
  • Adopt avoidance behaviors
  • Tell your spouse the truth
  • Look for a reliable and supportive spouse.
  • Engage in beneficial activities as a group.
  • Set and adhere to ground rules in a partnership.
  • Ensure your partners are at ease and secure.

To Sum Up

In every relationship, you might observe – ups and downs. The most crucial one is to handle those uprising thoughts with great care and implement some useful techniques. Sometimes, relationship anxiety makes you depressed without giving any strong reason. The prime key to a healthy relationship is to build trust among partners. You can also reach out to any professional mental health expert for counseling and proper guidance. You may also visit or contact us at MAVA Behavioral Health to get better treatment from our expert healthcare providers.



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