Therapy for Anxious Attachment & Overthinking

If you have an anxious attachment style, relationships can feel both exciting and overwhelming. You might crave closeness but also find yourself worrying—Do they really care about me? What if they leave? Did I say something wrong? This can lead to rereading texts, overthinking conversations, and feeling unsettled until you get reassurance.

Interpersonal Therapy (IPT) is one approach that can be especially helpful here because it focuses directly on your relationships and how you show up in them. Rather than just exploring your inner world in isolation, IPT looks at the here-and-now of your connections with others and helps you:

• Notice triggers: Understand what sets off your overthinking—like delayed replies, mixed signals, or changes in closeness—and how these connect to deeper fears of abandonment or rejection.

• Improve communication: Learn how to express your needs in ways that feel clear, honest, and balanced, rather than hoping your partner will just “figure it out.”

• Reshape patterns: Break the cycle of over-pursuing or clinging by practicing new ways of relating that foster both intimacy and security.

• Strengthen self-worth: Explore how much of your anxiety comes from tying your sense of value to whether someone else stays or leaves—and build a steadier, internal sense of worth.

• Find healthier balance: Shift from over-analyzing every interaction to being more present, grounded, and confident in your relationships.

  Over time, therapy helps you move from a place of anxious preoccupation to one of greater trust and security—with yourself and with others. The goal isn’t to “get rid” of your sensitivity, but to channel it in ways that help you create deeper, healthier, and more sustainable connections.