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Relationship anxiety can be a significant obstacle in maintaining healthy personal connections. It involves feelings of worry, insecurity, and fear about aspects of a romantic relationship. This condition isn’t limited to new relationships; it can also affect long-standing partnerships. Understanding the nuances of relationship anxiety is crucial in learning how to manage it effectively.

What is Relationship Anxiety?

Relationship anxiety refers to the feelings of worry and fear that arise about a romantic relationship’s stability or long-term viability. Although some nervousness is normal in relationships, especially in the early stages, anxiety becomes concerning when it persists and impacts one’s daily life and happiness.

Causes of Relationship Anxiety

Several factors contribute to the development of relationship anxiety, including:

Relationship OCD

Relationship OCD is reflective of a person’s struggle to manage doubt and uncertainty.

Past Experiences

Previous relationships that ended poorly or experiences of betrayal can lead to anxiety in future relationships. These past experiences can shape one’s expectations and reactions, often leading to fear of repetition.

Attachment Styles

Attachment theory suggests that the way we connect with our caregivers in childhood influences how we relate to others in adulthood. Insecure attachment styles, such as anxious or avoidant attachment, can predispose individuals to relationship anxiety.

Personal Insecurities

Low self-esteem or poor self-image can fuel doubts about one’s worthiness of love or fear of rejection, contributing significantly to anxiety in a relationship.

External Stressors

External pressures, such as work stress or family issues, can also heighten relationship anxiety by reducing one’s emotional availability or amplifying existing worries.

Symptoms of Relationship Anxiety

Recognizing the symptoms of relationship anxiety is the first step toward managing it. These symptoms often include:

  • Constant worry about the relationship’s status.
  • Overanalyzing your partner’s actions or words and micromanaging their behavior.
  • Seeking reassurance excessively.
  • Avoiding conflict due to fear of relationship breakdown.
  • Emotional withdrawal or distancing to protect oneself from potential pain.

Managing Relationship Anxiety

Managing relationship anxiety involves several strategies that promote healthier relationships:

Open Communication

Discuss your feelings and concerns with your partner. This openness can help address misunderstandings and build a stronger, more honest relationship.


Identify the root causes of your anxiety. Understanding whether your fears are based on current relationship dynamics or past experiences can guide your coping strategies.

Build Self-Esteem

Work on building your confidence and self-worth. Therapy, self-help books, or even personal affirmations can be beneficial.

Professional Help

Consider seeking support from a therapist or counselor, especially if your anxiety feels overwhelming. Cognitive-behavioral therapy (CBT) is particularly effective in dealing with anxiety. Work to develop the ability to live with the unknown.  Resist engaging in compulsive behaviors that harm the relationship.

Establish Boundaries

Set and respect personal boundaries in your relationship. This practice helps maintain your sense of individuality and decreases feelings of being overwhelmed or controlled.

Schedule Therapy

Relationship anxiety is a manageable condition, provided there is awareness and proactive effort towards emotional health. Recognizing the symptoms and understanding the underlying causes are critical first steps. From there, employing effective communication strategies and possibly seeking professional help can lead to significant improvements.

If you’re struggling with relationship anxiety and need support, consider scheduling a session with CBT Baltimore. Our team of experienced therapists and LCSWs is here to help you navigate your feelings and foster healthier, more fulfilling relationships. 

Contact us today to start your journey toward emotional well-being.