The Path to Secure Attachment in Adulthood


The quality of our early relationships shapes how we connect with others. Those fortunate enough to form secure attachments as infants tend to have an easier time bonding as adults. 

However, even without early secure bonds, people can still develop healthy attachment later on.

Breaking Through Emotional Walls: Overcoming Dismissive Avoidance

Attachment styles influence how we connect in relationships. Individuals with a dismissive avoidant attachment style often erect emotional barriers that hinder intimacy.

However, with self-awareness and effort, it is possible to cultivate secure, fulfilling bonds. This article explains dismissive avoidance and offers guidance on relating deeply despite ingrained defenses.

What is Dismissive Avoidant Attachment? - Origins

As attachment theory pioneer John Bowlby established, early relationships shape our capacity for intimacy.

Responsive parenting that meets babies’ needs for affection and comfort nurtures secure attachment.

These children internalize a sense of deserving love and belief that relationships provide safety. When parents are detached, unresponsive, or rejecting, children learn to dismiss relational needs as unimportant.

They turn inward, becoming fiercely independent. As adults, they continue avoiding dependence and perceived weakness.

Unfortunately, inconsistent, neglectful, or abusive caregiving breeds insecure attachment. Such children feel uncertain about the reliability of others.

They may guard themselves against hurt by avoiding emotional needs or attachments altogether.

Those with a dismissive style minimize the relevance of closeness. Having had their exposure rejected, they displace desires for intimacy onto independence and self-sufficiency.

Dismissive individuals reflexively maintain distance to feel safe, struggling to trust even cherished partners.

Tragically, in barricading themselves from pain, they also sacrifice real intimacy. The good news is that attachment patterns, though deeply embedded, remain open to change across the lifespan.

The Impact of Early Attachment

Our initial attachment blueprint powerfully influences social, emotional and cognitive growth. Securely attached infants display curiosity as toddlers, self-confidence as preschoolers and better coping strategies throughout childhood.

Insecurely attached children often present differently. They tend to be more withdrawn, anxious, angry or disconnected from inner experiences.

Initial attachment patterns extend into adulthood as well. Those blessed with early security often have an easier time bonding.

Instead, people hindered by insecure beginnings frequently battle fears of abandonment or rejection. They may isolate themselves, gravitate toward harmful relationships or deny their longing for closeness.

The good news is that humans remain capable of meaningful change across the lifespan. Even someone who endured childhood neglect can shift their attachment style over time. The path requires motivation, courage and proper support.

Why Attachment Style Matters

A person’s attachment style shapes nearly all relationships from friendships to romance. It influences communication patterns, conflict management, ability to be vulnerable and capacity for intimacy.

For example, preoccupied individuals obsess over partners, demand constant reassurance and react strongly when separated.

Dismissive individuals deny needing closeness, avoid emotional connection and withdraw when feeling smothered.

Fearful people swing between extremes, while secure partners balance autonomy and emotional availability.

Attachment style also correlates with mental health and self-esteem. One study linked insecure attachment to increased depression, anxiety, suicidal thoughts, and personality disorders. Other research revealed associations between early emotional neglect and various struggles in adulthood.

The risks posed by unhealthy attachment demand attention. Seeking security allows people to rewrite engrained psychological patterns, a pivotal key to well-being.

Attachment Styles


Comfortable with intimacy; balances dependence and independence; communicates needs effectively.


Comfortable with intimacy; balances dependence and independence; communicates needs effectively.

Avoidant Dismissive:

Highly independent; minimizes importance of relationships; suppresses emotional needs.

Avoidant Dismissive:

Highly independent; minimizes importance of relationships; suppresses emotional needs.


Preoccupied with relationships; worries about abandonment; seeks high levels of intimacy.


Preoccupied with relationships; worries about abandonment; seeks high levels of intimacy.

Avoidant Fearful:

Desires intimacy but fears rejection; suppresses needs until anxiety overwhelms; approaches and avoids partners.

Avoidant Fearful:

Desires intimacy but fears rejection; suppresses needs until anxiety overwhelms; approaches and avoids partners.

Signs of Dismissive Avoidance

Dismissive avoidance appear in certain attitudes and behaviors. Noticing the following tendencies in yourself or your partner is key:

  • Distancing when conversations become intimate. You may suddenly recall tasks needing completion.
  • Feeling easily overwhelmed or pressured in relationships. You require abundant alone time.
  • Struggling to request or receive help. You likely take pride in self-reliance.
  • Putting first work, hobbies or friends over romantic relationships. Partners feel devalued.
  • Displaying superficial charm but shunning self-disclosure. You avoid heartfelt exchanges.
  • Some discomfort arises when others are highly vulnerable.
    Displays of sadness or tears can feel uneasy.
  • Offering logical solutions not emotional support when partners are upset. In conflicts, you likely focus first on problem-solving.
  • Feeling burdened by partners’ emotional needs. Their needs feel depleting.
  • Safeguarding autonomy and denying needing others. You dislike depending on partners.
  • Concealing your own emotional needs from shame.
  • Difficulty expressing emotions beyond anger or excitement.
  • Dodging relationship talks or future planning. You live fully in the present.

While occasional distancing is normal, consistent avoidant patterns obstruct secure bonding. Noticing dismissal tendencies as they occur presents chances to pause withdrawing and deepen connection instead.

Triggers for Dismissive Avoidance

Certain situations frequently trigger dismissive distancing like:

  • A partner asking probing emotional questions. Probing queries can feel invasive initially.
  • Conversations about relationship status or the future. These discussions feel constricting.
  • A partner needs extra reassurance and affection during stress. Their neediness may feel engulfed.
  • Conflicts needing emotional resolution. Logic and fixing often feel safer than feelings.
  • Inviting a partner into your inner world. This demands unwanted vulnerability.
  • A partner revealing their own wounds and flaws. You may instinctively maintain walls.
  • Discussing past hurts or reasons for avoidance. Painful memories may resurface.
  • Admitting childhood emotional deprivation. This contradicts independence.
  • Considering therapy together. Considering therapy may feel threatening at first.
  • A partner seeking greater commitment or intimacy. This exacerbates autonomy fears.

When triggered, dismissive individuals reflexively distance to reclaim control. Recognizing common triggers allows individuals and partners to proactively plan coping ahead of time. This prevents total withdrawal.

With concerted effort, dismissing persons can expand their window of tolerance for vulnerability. Partners can also learn to initiate intimacy gently. Healing past relational wounds takes time, but dismissing patterns can soften with care.

Advice for Overcoming Dismissive Avoidance

For dismissive individuals committed to growth:

  • Acknowledge your avoidance patterns. Accept them as coping strategies, not personal flaws.
  • Explore the roots of your avoidance through self-reflection, journaling or therapy.
  • Share your attachment style with your partner and commit to change.
  • Pinpoint core shame, fears or unmet attachment needs driving your defenses. Resolve these issues.
  • Challenge inner voices urging self-reliance over vulnerability. Take emotional risks when you feel safe.
  • Learn to identify and communicate your feelings and needs. Practice expressing them.
  • Allow your partner to support and reassure you rather than always seeming strong.
  • Tolerate imperfections in yourself and your partner. Perfection is not required for love.

With motivation, courage and support, dismissing individuals can gradually develop secure functioning in relationships. New relating skills build intimacy over time, resulting in profoundly fulfilling bonds.

If you recognize signs of dismissive avoidance in yourself or your partner, take heart. Defensive relational patterns can be overcome, but it requires courage, patience, and commitment from both individuals.

Seek support through attachment-focused counseling or support groups. Read books and articles on attachment theory to gain further insights.

With motivation to change, new relating skills can develop, allowing for the deep intimacy you desire. The rewards of persisting through attachment struggles are immense.

You can build a secure, emotionally fulfilling relationship by working together one day at a time.

If you see yourself struggling with insecure attachment patterns, know that growth is possible. Consider seeking support to transform old relational wounds into sources of strength.

Please contact my practice if you need help making sense of past pain or learning skills to attach more securely moving forward.

Call now at  (561) 376-9699 / (305) 981-6434 to schedule a consultation to explore how therapy can help transform engrained attachment tendencies.