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Relationship anxiety presents itself in different ways and can cause relationship problems if not addressed. Relationship anxiety is a feeling of fear, worry, or unease about relationship issues such as commitment, trust, communication, and intimacy. According to a study by the National Institute of Mental Health, approximately 20 percent of adults suffer from relationship anxiety, and cigender women typically have higher levels of relationship anxiety than cisgender men. People with relationship anxiety may fear rejection, commitment, or abandonment.

What causes relationship anxiety?

Relationship anxiety can be the result of many factors, such as the fear of not being good enough for the relationship, the fear of change, and unresolved conflicts. It can also be due to triggers from past experiences that have caused feelings of insecurity in the present relationship, for example, if you have recently experienced infidelity.
Fortunately, there are ways to reduce relationship anxiety and develop a healthier relationship.

Symptoms of relationship anxiety can include:

1. Difficulty trusting your partner, even though they’ve given you no reason to doubt them
2. Worrying about the relationship ending or feeling like it is too good to be true
3. Feeling jealous or insecure of other people in your partner’s life
4. Feeling insecure in the relationship itself and questioning if there’s an issue with it
5. Avoidance of difficult conversations that could potentially lead to conflict or hurt feelings
6. Obsessing over the relationship and worrying about it constantly
These symptoms are frequently manifested as physical anxiety symptoms, such as:
1. Shortness of breath
2. Chest tightness or palpitations
3. Sweating, trembling and feeling nauseous
4. Difficulty concentrating on anything else other than relationship worries
5. Insomnia and difficulty sleeping
6. Headaches or migraines due to stress


If you find yourself experiencing relationship anxiety, there are ways to help.

Here are 6 simple steps that can help reduce relationship anxiety:

1. Learn to communicate effectively with your partner – Communication is key when it comes to a healthy relationship, and effective communication will lead to trust being built in the relationship, which could in turn reduce relationship anxiety. It is important to talk openly and honestly about feelings and any relationship issues that arise.

2. Create relationship boundaries – Setting relationship boundaries can help build trust and give both parties in the relationship a sense of security and safety. This will also reduce relationship anxiety by allowing each individual to express themselves without fear of judgment or rejection.

3. Practice mindful self-care – Self-care is essential for reducing relationship anxiety and improving relationships overall. Practicing mindful activities such as yoga, meditation, deep breathing exercises, and journaling can help to manage anxious thoughts and feelings associated with relationship anxiety.

4. Seek professional help when needed – If relationship anxiety is giving you trouble in your relationship, seeking help from a therapist or mental health professional may be beneficial for dealing with the underlying causes of relationship anxiety.

5. Make time for yourself – Making time to do things that make you happy, such as spending time with friends or taking a break from relationship worries will help reduce relationship anxiety. Taking a few moments each day to focus on yourself rather than worrying about the relationship can be beneficial in reducing relationship anxiety.

6. Take it one day at a time – Relationship anxiety may seem overwhelming and unending, but it is important to take it one step at a time and slowly work through the issues causing relationship anxiety. Taking small steps towards improving your relationship can lead to improved mental health and feeling more secure in the relationship overall.

7. Surround yourself with supportive people – Surrounding yourself with people who are understanding and can offer you support is important for relationship anxiety. Having a positive support system will provide comfort and assurance that you’re not alone in dealing with anxiety.

Relationship anxiety can be a challenging and overwhelming experience, but with the right steps, it is possible to reduce it and build a healthy relationship. Learning to communicate effectively, creating relationship boundaries, practicing mindful self-care, seeking professional help when needed, making time for yourself, and taking it one day at a time are all effective ways to reduce relationship anxiety.


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