Explorez tous les épisodes du podcast On Attachment
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| #283: From Self-Abandonment to Self-Worth (Plus TWO Exciting Announcements!) | 02 Oct 2026 | 00:36:33 | |
Pre-order my book, The Secure Self In today's episode, we're talking about self-abandonment and what it really takes to shift away from these well-worn patterns into a more secure version of ourselves that is grounded in self-worth. We discuss why self-abandonment feels so natural to many of us with anxious attachment patterns, the importance of self-compassion, building nervous system capacity, advocating for our needs from a steady place, and building self-trust. My book, The Secure Self, is now available for pre-order! Head to stephanierigg.com/book to claim your exclusive bonus package for free as a pre-order gift with purchase. | |||
| #282: How to Forgive Yourself for Pushing Someone Away (Ask Steph) | 22 Sep 2026 | 00:10:46 | |
In today's Ask Steph episode, I'm giving advice to a listener who is feeling a lot of shame and self-blame for their role in the breakdown of a relationship, which they've come to recognise after working on themselves post-break-up. I share some thoughts on why shame and blame can be so tempting, but also how it blocks us from truly learning the lessons of our break-up and changing our patterns going forward. I also offer some honest advice on whether it's a good idea to reach out to your ex to share what you've learned about yourself since the break-up. | |||
| #281: When You Want to Work on the Relationship But Your Partner Doesn't | 17 Sep 2026 | 00:21:36 | |
So many people will know the frustration of wanting to work on your relationship and being met with resistance, shutdown, or disengagement from a partner. When your sincere attempts at getting through and finding a path forward aren't landing, it's easy to feel hopeless—and confused as to what it means for your future. In today's episode, I'm sharing some thoughts on this predicament, as well as tips for breaking through the impasse and how you can find your way back to centre irrespective of whether your partner comes to the table. Links
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| #280: Why You Feel Jealous About Your Partner's Past (& How to Navigate It) | 08 Sep 2026 | 00:15:26 | |
In today's episode, we're talking about retroactive jealousy — being an excessive preoccupation with a partner's romantic and/or sexual history, and feelings of intense insecurity and comparison as a result. This is a really common experience (one I used to struggle with myself!), particularly among those with anxious attachment patterns who already experience a hypervigilance to perceived relational threats coupled with low self-esteem and a fear of abandonment. We'll talk about how retroactive jealousy is often a branch off the "unworthiness" tree, and why starting there — with tending to our low self-worth — is often the fix. Links
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| #279: When an Old Love Resurfaces and Starts Pulling Away (Ask Steph) | 01 Sep 2026 | 00:13:45 | |
This week's Ask Steph question comes from a 77 year old listener who recently reconnected with a man she loved 45 years ago, following the passing of her husband of 40 years. He was the one who got away, and their reunion felt like everything she'd hoped for... until he suddenly started pulling back without explanation. In offering my advice, I share some thoughts on why a first relationship after a long marriage can feel so consuming, why avoidant patterns often show up most acutely when someone is going through something difficult, and why the instinct to chase and accommodate someone who's withdrawing usually costs us more than it helps. We talk about the difference between having compassion for someone's fear and abandoning your own needs to manage it, and why getting clear on what you actually want (before you have the conversation with them) matters so much. If you've ever found yourself dropping your own needs to keep someone from leaving, this one's for you. Have a question you'd like to submit for a future Ask Steph episode? Click here to leave a voice note. Links
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| #278: How to Navigate Being Triggered by a Partner's Moodiness | 18 Aug 2026 | 00:10:21 | |
In today's Ask Steph episode, I'm answering the listener question of "How do I navigate being triggered by my partner's moodiness and irritability?" This is such a common pain point for folks with anxious attachment patterns. I share some context as to why moodiness is so activating for the anxious nervous system, as well as my advice on how to best respond in the moment when your partner is being moody. Links
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| #277: What to Look For in a Long-Term Partner | 13 Aug 2026 | 00:13:47 | |
Choosing who you're going to commit to is a life-altering decision — so it's little wonder so many of us feel the weight of that pressure, and experience doubt around whether we're making the "right" decision. And while no one but you can ultimately make that call, in today's episode I'm sharing some guidance on the qualities and attributes that I find essential to making long-term relationships work. Links
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| #276: Attachment & Conflict (Part 4): Repairing After Relationship Rupture | 04 Aug 2026 | 00:22:07 | |
Learning to repair after conflict or ruptures is one of the most valuable relationship skills you'll ever have. But for many of us, meaningful repair isn't something we ever really learned or had modelled. In this episode, we talk about three key components of repair, and how they can help us to transform conflict into deeper understanding, connection, and intimacy. Links
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| #275: Why You Can't Get Over Your Ex | 30 Jul 2026 | 00:22:28 | |
In today's episode, we're talking about why you struggle to "get over" your ex. This is something so many people struggle with when it comes to break-ups — feeling like the person who left us still occupies so much of our mental and emotional energy, and not knowing how to untether ourselves from them (or perhaps not fully wanting to). I'll share some thoughts on managing expectations around a break-up, the difference between thoughts and actions, and how you can move through a challenging period with self-respect and dignity. Links | |||
| #274: Attachment & Conflict (Part 3): How to Experience Healthier Conflict | 21 Jul 2026 | 00:32:35 | |
Join the Secure Self Challenge here Today's episode is part 3 of my Attachment & Conflict series, and we're talking all about how to transform the way you do conflict. I'll be sharing general tips and mindset shifts for how to approach conflict, as well as specific guidance for both anxious and avoidant partners on what to do (and not to do) to avoid getting pulled into those all-too-familiar negative cycles. | |||
| #273: Attachment & Conflict (Part 2): Avoidant Attachment | 16 Jul 2026 | 00:24:41 | |
Register for the Secure Self Challenge here In today's episode, we're talking once again about how attachment patterns shape our experience of conflict in relationships, with a particular focus on avoidant attachment. We talk about why avoidant folks instinctively pull back from conflict, as well as often-used conflict strategies including appeasement, defensiveness, dismissal, and disengagement. | |||
| #272: How to Talk to Your Partner About Their Avoidant Attachment (Ask Steph) | 09 Jul 2026 | 00:10:48 | |
Access the replay for the Anxious Attachment Protest Behaviour workshop In today's Ask Steph episode, I'm answering the question of: "How do I talk to my partner about their avoidant attachment without them feeling labelled?" I share some thoughts on how best to approach this, and what isn't likely to land well. | |||
| #271: Fearful Avoidant Attachment: Guidance for Partners (Part 4) | 07 Jul 2026 | 00:23:58 | |
Last chance to register for the free Anxious Attachment Protest Behaviour workshop Today's episode is the fourth and final instalment of my deep dive series into fearful avoidant attachment, and this episode is one for the partners (with a focus on anxiously attached partners). I share guidance around how to be mindful of your own tendency to overfunction, and how this can lead you into codependent dynamics. I also offer some thoughts on how best to lovingly support your fearful avoidant partner, while also honouring yourself and ensuring there is accountability around any difficult behaviours in the relationship. Links
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| #270: How to Remain Hopeful After Heartbreak & Bad Dating Experiences (Ask Steph) | 02 Jul 2026 | 00:12:14 | |
When you've had a string of heartbreaks, disappointments, and bad dating experiences, remaining hopeful can be a big ask of your system. In today's Ask Steph episode, I'm sharing some thoughts on why forcing yourself to feel hopeful might not be the thing you need, and why it might be best to give yourself the time to grieve, reflect, and grow before forcing yourself back into the dating arena. Register for my Anxious Attachment Protest Behaviour Workshop | |||
| #269: Stay or Go: How to Know When It's Time to Walk Away | 30 Jun 2026 | 00:19:28 | |
For many of us who struggle with letting go (and tend towards relationship-fixing at all costs), walking away can feel like a measure of absolute last resort — like almost nothing would justify the immense and all-consuming pain of having to let go of someone you love. And when you layer in self-doubt and a deep fear of regret, it can feel next to impossible. Sadly, it’s not a decision anyone but you can make. But there are absolutely ways to make the decision a clearer one — one that you trust in the rightness of, and can confidently stand behind — even if it doesn’t make it any easier. Register for the free workshop on Anxious Attachment Protest Behaviours: https://stephanierigg.com/protest-workshop-opt-in | |||
| #268: When You're Not Attracted to Healthy Partners (Ask Steph) | 24 Jun 2026 | 00:08:47 | |
Register for my upcoming live workshop here In today's Ask Steph episode, I'm answering the question of "How long to keep pursuing a connection with someone who's great and ticks all my boxes — except that I'm not physically attracted to them?" I share some thoughts on why this can happen — particularly if your attraction template has historically gravitated towards inconsistent and unpredictable connections — and how long you should wait and see before calling it. | |||
| #267: Attachment & Conflict (Part 1): Anxious Attachment | 23 Jun 2026 | 00:21:20 | |
Register for my upcoming free workshop on Anxious Attachment Protest Behaviours In this new series on attachment and conflict, we're exploring the deeper layers that make relational conflict so challenging, and how we can shift those patterns. This first instalment is all about the anxious attachment experience of conflict: how we can swing between conflict-avoidance and conflict-pursuit, and how our efforts at safeguarding the connection can backfire. Be sure to subscribe so you don't miss the rest of the series! Links
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| #266: How to Move from Understanding Your Patterns to Actually Changing Them (Ask Steph) | 19 Jun 2026 | 00:16:39 | |
If you've been "doing the work" for a while now, it's likely you have a firm grip on why you are the way you are. But many of us find ourselves stuck at the "knowledge and awareness" stage, struggling to put our insights into practice in a way that translates into lasting change. In this episode, I'm sharing thoughts on how to bridge that gap so that you don't find yourself on a never-ending hamster wheel of information-gathering that keeps you from experiencing relationships differently. Links
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| #265: Fearful Avoidant Attachment: How to Heal (Part 3) | 16 Jun 2026 | 00:24:50 | |
This week's episode is the much-requested Part 3 of my deep dive on fearful avoidant attachment — and today, we're talking about what it takes to heal. We cover shame, self-compassion, accountability, self-sabotage, nervous system regulation, and more. And while far from being exhaustive, my hope is that today's episode will offer a roadmap to support you on your path to healing if you struggle with fearful avoidant patterns. Register for my free workshop on Understanding Anxious Attachment Protest Behaviours: http://stephanierigg.com/protest-workshop-opt-in | |||
| #264: The One Thing You Should Never Do in Relationships (from Substack) | 11 Jun 2026 | 00:08:02 | |
Subscribe to my Substack, Notes to Self I've recently launched on Substack, and today's episode is a read-out of a recent article I wrote there titled The One Thing You Should Never Do in Relationships. If you enjoy this episode, I'd be so grateful if you could head on over to Substack and subscribe to my page there for more long-form articles about attachment, love and relationships: https://stephanierigg.substack.com/ | |||
| #263: How to Stop Obsessing About Someone | 09 Jun 2026 | 00:17:41 | |
"How do I stop obsessively ruminating about the person who rejected me?" is one of the most frequently asked questions I receive — and in today's episode, we're talking all about why it's so easy to fall into the trap of fixating on someone who didn't choose you. Whether it's the situationship that never became anything more, the person who ghosted you or left you without warning, or something in between, the experience of obsessing over someone is familiar to many of us. But as we'll talk about, it's often less about them, and more about what we make it mean about ourselves. Links Subscribe to my Substack: https://stephanierigg.substack.com/ Free break-up training: http://stephanierigg.com/hl-webinar-opt-in Free training for anxious attachment: http://stephanierigg.com/haa-webinar-opt-in | |||
| #262: How to Navigate Feeling Behind in Life (Ask Steph) | 04 Jun 2026 | 00:09:56 | |
In today's Ask Steph episode, I'm answering a listener's question about feeling like she's fallen behind in life after going through a break-up in her mid-30s, particularly as most of her friends are partnered and having kids. I talk about the very real experience of the "biological clock" factor, and how to acknowledge the disappointments and unexpected turns while also embracing the season you're in. Links Subscribe to my Substack: https://stephanierigg.substack.com/ Free resources for anxious attachment: stephanierigg.com/free-resources Follow me on Instagram: https://www.instagram.com/stephanie__rigg Subscribe on YouTube: https://www.youtube.com/channel/UCmxC4jls4uolRKhFWV_RIoA/ | |||
| #261: Sex, Intimacy, and Attachment Styles | 02 Jun 2026 | 00:21:16 | |
Subscribe to my YouTube Channel How do our attachment patterns influence our relationship to — and experience of — sex and intimacy? That's what we're exploring in today's podcast deep dive. We'll cover how each attachment style relates to sex, common sensitivities and pain points, and what the sexual relationship looks like over the life cycle of the relationship. We'll also touch on common sexual struggles in anxious-avoidant dynamics specifically. Links
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| #260: Can You Become Anxiously Attached from Dating an Avoidant Person? (Ask Steph) | 28 May 2026 | 00:09:30 | |
Subscribe to my YouTube channel Is it possible to become anxiously attached as a result of dating someone with avoidant patterns? That's the listener question I'm answering in today's Ask Steph episode. We'll talk about how our patterns can arise in response to someone else's, while also acknowledging fundamental differences in how people with secure vs. insecure attachment styles tend to respond to dysfunctional behaviour. Links
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| #259: How to Communicate with a Defensive Partner | 26 May 2026 | 00:17:45 | |
Subscribe to my YouTube Channel Does your partner get defensive easily, even when you feel like you weren't being attacking or critical? If so, today's episode is for you. Being on the receiving end of someone's chronic defensiveness can be extremely frustrating and disheartening, and it can feel like a real block to connection. But the way we typically respond — by making someone wrong for their defensiveness — can entrench the very pattern we're hoping to shift. Links | |||
| #258: When Your Partner Isn't Respecting Your Boundaries (Ask Steph) | 21 May 2026 | 00:09:58 | |
Subscribe to my YouTube Channel How do you navigate a situation where your partner isn't respecting the boundaries that you've set? That's the listener question I'm answering in today's Ask Steph episode. Boundaries can be fraught for those of us with insecure attachment patterns, and it's easy to swing between demands and capitulation — neither of which are particularly helpful. We'll talk about how to reorient to what is within your control rather than making repeated pleas of someone else to change their behaviour to accommodate you, which is a recipe for frustration and resentment. Links
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| #257: Fearful Avoidant Attachment: How It Shows Up in Relationships (Part 2) | 19 May 2026 | 00:18:21 | |
Subscribe to my YouTube Channel Today's episode is a follow-up from last week's deep dive into fearful avoidant attachment. This week, we're looking at the fearful avoidant in relationships — how these patterns play out, how that changes over the lifecycle of a relationship, and how it can differ based on the other person's attachment style. Links
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| #256: How to Balance Accepting Your Partner & Supporting Their Growth (Ask Steph) | 14 May 2026 | 00:11:11 | |
Subscribe to my YouTube Channel In today's Ask Steph episode, we're talking about how to balance accepting your partner for who they are, while also encouraging them to grow. This is a delicate dance for many of us, and can reveal our own patterns of wanting to fix and save people. We'll talk about where the healthy middle lies between acceptance and change, and how you can create a relational environment that supports growth. Links
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| #255: Fearful Avoidant Attachment: Origins & Core Wounds (Part 1) | 12 May 2026 | 00:17:44 | |
Subscribe to my YouTube Channel In today's episode, we're diving deep into the fearful avoidant (or disorganised) attachment style. We're talking about where it originates, and what some of the core belief systems are that drive fearful avoidant patterns. Make sure you're following or subscribed to the show to catch Part 2 next week, where we explore how the fearful avoidant attachment style shows up in relationships. Links
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| #254: Healthy Privacy vs. Unhealthy Secrecy in Relationships (Ask Steph) | 07 May 2026 | 00:12:52 | |
Subscribe to my YouTube Channel What's the difference between reasonable, healthy privacy and unhealthy secret-keeping? That's the question I'm answering in today's Ask Steph episode. We're diving into the difference between privacy and secrecy, as well as on how this interfaces with the anxious need for information and the avoidant need for autonomy. Resources Free resources for anxious attachment Take my attachment quiz Follow me on Instagram | |||
| #253: Perfectionism in Anxious-Avoidant Relationships | 05 May 2026 | 00:20:10 | |
Subscribe to my YouTube Channel In today's episode, we're diving deep into perfectionism — and how it can sneak into our relationship dynamics in unhelpful ways. We'll talk about how perfectionism shows up for anxiously attached people, how that differs from folks with avoidant patterns, and what it looks like to release the grip of perfectionism and find greater compassion and acceptance — for ourselves, our partners, and our relationships. Links Free resources for anxious attachment Follow me on Instagram | |||
| #252: Finding Self-Compassion When Everything is Falling Apart (Ask Steph) | 30 Apr 2026 | 00:08:01 | |
How do you find self-compassion when everything is falling to pieces? That's the listener question I'm answering in today's Ask Steph episode. We'll talk about why self-compassion can be so hard to access when we're in a challenging season, the mistaken belief that self-compassion removes accountability, and how we can start to cultivate more kindness and self-validation when we need it most. Resources Free resources for healing anxious attachment Subscribe to my YouTube channel | |||
| #251: How I Approach Nervous System Regulation & Wellbeing | 21 Apr 2026 | 00:15:08 | |
In this episode, I’m sharing how I personally approach nervous system regulation in a way that feels simple, realistic, and actually sustainable, rather than overwhelming myself with endless tools and protocols. We talk about focusing on the foundations — like sleep, nourishment, movement, and creating a supportive home environment — while also being mindful of what we don’t do, like overscheduling or saying yes from pressure. Subscribe to my YouTube channel Free resources for anxious attachment | |||
| #250: Are They Avoidant or Just Not That Into You? (Ask Steph) | 16 Apr 2026 | 00:12:13 | |
Understanding Your Avoidant Partner: New Course Many people find themselves trying to decode confusing or inconsistent behaviour, wondering whether it reflects avoidant attachment or a lack of interest — but in early dating, a lack of clarity is often the clearest signal in itself. The more meaningful question is why we stay engaged in dynamics that leave us feeling uncertain, rather than stepping back and asking whether this meets our needs. Subscribe to my YouTube Channel Explore my free resources Follow me on Instagram | |||
| #249: The First 30 Days After a Breakup | 14 Apr 2026 | 00:18:45 | |
In today’s episode, I’m walking you through how to navigate the first 30 days after a breakup in a way that is supportive, grounded, and deeply healing. This initial period can feel overwhelming — full of grief, anxiety, confusion, and emotional swings. And while it’s natural to be in survival mode, there are small but powerful ways you can support yourself through this time rather than getting swept up in the chaos. I share a practical roadmap for what to focus on (and what to avoid), so you can move through this chapter with more intention, self-respect, and care. We cover:
✨ Free break-up training: The 3 Shifts That Help Anxiously Attached People Heal After a Break-up | |||
| #248: How to Cope With My Ex Being Happy in a New Relationship (Ask Steph) | 09 Apr 2026 | 00:11:47 | |
In today’s Ask Steph episode, we’re talking about how to cope when your ex seems to have moved on soon after your break-up — and is now in a new relationship that appears to be working. This can be an incredibly painful experience, especially if you’re still grieving the relationship. It often brings up comparison, self-doubt, and questions like “Was I the problem?” In this episode, I unpack why this situation feels so triggering, what’s actually going on beneath the surface, and how to shift out of rumination and back into your own power. We cover:
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| #247: Is It Your Anxious Attachment... or the Wrong Relationship? | 07 Apr 2026 | 00:14:59 | |
In today’s episode, we’re unpacking one of the most common (and confusing) questions for people with anxious attachment: is it me, or is there something genuinely not right in this relationship? When you’re used to second-guessing yourself, it can be incredibly hard to know whether your fears and insecurities are coming from your own patterns—or from dynamics that would leave anyone feeling unsafe or unsettled. In this episode, I explore why this question is so difficult to answer, the role of self-doubt and emotional invalidation, and how to find a more grounded, balanced perspective. I also share some clear examples of behaviours that are likely to create insecurity in any relationship, regardless of your attachment style. We cover:
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| #246: When Is It a Good Idea to Be Friends with an Ex? (Ask Steph) | 02 Apr 2026 | 00:08:36 | |
In today’s Ask Steph episode, we’re exploring a common question: is it ever a good idea to be friends with an ex? While staying connected can sometimes feel comforting after a breakup, it’s not always supportive of healing or moving forward. In this episode, I share some key considerations to help you assess whether a friendship is a good idea, or whether it might be keeping you stuck in old patterns, attachment, or hope. We discuss:
👉🏼 Register for my free breakup training here | |||
| #245: Should Anxiously Attached People Just Avoid Avoidants? | 31 Mar 2026 | 00:10:17 | |
In today’s episode, I’m unpacking why I don’t give the common advice for anxiously attached people to simply avoid avoidant partners. While it might seem like a straightforward way to protect yourself from painful relationship dynamics, this approach is often overly simplistic — and can actually reinforce the very patterns you’re trying to move away from. We explore the nuance that often gets lost in attachment conversations, including why not all avoidant individuals are the same, and how reducing people to labels can limit your capacity to form meaningful, healthy connections. I also share a more grounded and empowering approach to dating — one that centres discernment, self-trust, and clarity around what you truly want and need in a relationship. Explore my website + free resources here. | |||
| #244: I Healed My Anxious Attachment… So Why Don’t I Want a Relationship Anymore? (Ask Steph) | 26 Mar 2026 | 00:07:11 | |
In this Ask Steph episode, I’m responding to a question I hear more often than you might expect. Someone has done a lot of work on their anxious attachment patterns, they feel more grounded and secure, and now they find themselves with very little interest in dating or relationships. I talk about how this can sometimes be a natural pendulum swing. When you have spent a long time orienting around other people, trying to be chosen, accommodating, and overextending yourself, it makes sense that there would be a period of pulling back. For many people, that space allows for a real sense of peace, self-expression, and reconnection with who they are outside of a relationship. At the same time, I explore how this experience can come from different places. For some, it reflects genuine contentment in their single life. For others, there may still be a protective element underneath it, particularly if being in a relationship has historically meant losing themselves. This episode is about understanding what is actually driving that shift, so you can move forward in a way that is aligned with what you truly want, rather than simply reacting to your past patterns. | |||
| #243: How to Create Healthy, Balanced Relationships with Nedra Glover Tawwab | 24 Mar 2026 | 00:43:32 | |
In this episode, I’m joined by therapist, bestselling author, and boundaries expert Nedra Glover Tawwab for a powerful conversation on what it really means to have healthy dependency in our relationships. So many of us find ourselves swinging between two extremes — overgiving, people-pleasing, and losing ourselves in others… or shutting down, becoming hyper-independent, and struggling to let anyone in. But what does the middle ground actually look like? Together, we explore the spectrum between codependency and hyper-independence, and how both patterns — while protective — can ultimately leave us feeling disconnected and unfulfilled. This conversation goes beyond romantic relationships. We talk about friendships, family, community, and the importance of having a diverse support system rather than expecting one person to meet all of our needs. We also unpack:
Nedra shares practical, grounded insights on how to move away from extremes and towards more balanced, flexible, and connected ways of relating. If you’ve ever struggled with asking for help, felt resentful in relationships, or found yourself stuck in the same relational patterns, this episode will give you a clear and compassionate framework for doing things differently. Connect with Nedra Glover Tawwab: | |||
| #242: When Does Self-Improvement Become Self-Sabotage? (Ask Steph) | 19 Mar 2026 | 00:06:48 | |
In this Ask Steph episode, I respond to a listener question about the fine line between personal growth and the endless pursuit of self-improvement. While healing, reflection, and growth are powerful tools, they can sometimes become another way we reinforce the belief that something about us is fundamentally wrong or needs fixing. When that happens, self-development can quietly turn into a hamster wheel driven by shame, perfectionism, or a sense of inadequacy. In this episode, I explore how to recognise when the pursuit of growth is useful and worthwhile —and when it might actually be keeping you stuck. I also share some reflections on why the deeper goal of healing work isn’t to endlessly optimise ourselves, but to become more grounded, peaceful, and at home within who we already are. Links stephanierigg.com instagram.com/stephanie__rigg | |||
| #241: How to Date from Self-Worth | 17 Mar 2026 | 00:17:33 | |
Modern dating can be tough. Between apps, ghosting, and the uncertainty that often comes with meeting strangers outside our social circles, the whole process can be seriously activating — and all the more so for those with anxious attachment patterns. In this episode, I share three key mindset shifts to help you approach dating from a place of self-worth rather than scarcity, pessimism, or the need to be chosen. When you date from a grounded place, the focus shifts from seeking approval to assessing alignment—and that change alone can transform your experience of dating. In this episode, I cover:
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| #240: The #1 Thing to Focus On to Heal Anxious Attachment (Ask Steph) | 12 Mar 2026 | 00:06:57 | |
In today’s Ask Steph episode, I’m answering the listener question: If you were only going to focus on one thing to start healing anxious attachment, what would it be? While there are many layers to this work, the single place I’d start is building self-worth outside of a relationship. For many anxiously attached people, relationships become the primary place where we seek security, validation, and a sense of worth. But when our wellbeing is tied so tightly to another person, it can leave us feeling anxious, reactive, and out of control. In this episode, I talk about why shifting your focus back onto yourself — your growth, your agency, and your sense of self — can be one of the most powerful first steps in healing anxious attachment. Join the waitlist for the Healing Anxious Attachment Birthday Sale here: https://stephanierigg.com/haa-anniversary-sale-waitlist | |||
| #239: The Anxious Attachment Healing Roadmap | 10 Mar 2026 | 00:25:01 | |
If you've been putting in the work to heal your anxious attachment but still feel like you're treading water, this episode is for you. In today's episode, I'm sharing what I believe are the three core pillars of healing anxious attachment — and why the sequencing of that work matters just as much as the work itself. Whether you're just starting out or have been on this journey for a while, having a clear roadmap can be genuinely grounding. Lack of effort is rarely the problem for anxiously attached people — it's about making sure that energy is directed where it will have the greatest impact. In this episode, I cover:
🎉 Join the waitlist for the Healing Anxious Attachment 4-Year Anniversary Sale On March 16, I’ll be celebrating four years since I first launched Healing Anxious Attachment. To mark the occasion, I’m bringing the course back to its original launch price of US$222 for 24 hours only. If you’re curious, add yourself to the waitlist below — the anniversary offer will only be available for 24 hours and only for those on the list. Join the waitlist at stephanierigg.com/haa-anniversary-sale-waitlist | |||
| #238: Can a Relationship Survive If Only One Person is Doing the Work? (Ask Steph) | 05 Mar 2026 | 00:08:34 | |
In this Ask Steph episode, I respond to a listener question I hear often: If I work on my anxious attachment, but my partner doesn’t work on their avoidant patterns, can the relationship still work? I unpack why focusing on your side of the street is never a waste of time — even when your partner isn’t meeting you there yet. We talk about how healing anxious attachment isn’t about fixing the relationship or managing your partner’s behaviour, but about building self-regulation, self-trust, and clarity. I also explore the two most common outcomes of doing this work: either your internal shifts create healthier dynamics and positive ripple effects in the relationship, or you reach a grounded place of clarity about what you need and whether this relationship can meet you there. Either way, you don’t lose — you gain resources, confidence, and choice. This episode is for anyone who feels stuck waiting for their partner to change and is wondering whether it’s worth continuing to do the work alone. | |||
| #237: How Anxious & Avoidant People Differ Around Breakups | 03 Mar 2026 | 00:18:49 | |
In this episode, we explore one of the most painful dynamics after a breakup: watching your ex seem “fine” while you feel completely unravelled — and the stories that comparison creates. We unpack why anxious and avoidant attachment patterns tend to process breakups so differently, and why those differences don’t mean what you think they mean. We look at how anxious attachment often shows up as hyperactivation — intense grief, rumination, urgency, and the need to understand what happened — and how avoidant attachment tends to deactivate under stress, sometimes resulting in relief, distraction, or moving on quickly. We also talk about the timing mismatch that can occur, where one person feels everything immediately and the other processes more slowly (or more superficially). The core takeaway: different coping strategies are not a measure of love, worth, or who cared more. And comparing your internal experience to their outward presentation will only keep you stuck. In this episode, we cover:
If you’re going through a breakup, you can register for my free breakup training here. | |||
| #236: Coping With Separation Anxiety When Your Partner Is Away (Ask Steph) | 26 Feb 2026 | 00:08:17 | |
In this Ask Steph episode, I respond to a listener who says they generally feel secure in their relationship — except when their partner travels and is physically away. During those periods, they experience intense separation anxiety, spiralling thoughts, and a sudden sense of insecurity that feels confusing and disproportionate. I talk about why distance and absence can be uniquely activating for anxiously attached nervous systems, even when a relationship is otherwise healthy and secure. We explore how separation can trigger old attachment wounds around abandonment, uncertainty, and loss of felt safety, and ways that you can support yourself both individually and relationally to better handle these challenges. | |||
| #235: What Attachment Theory Does (& Does Not) Explain | 24 Feb 2026 | 00:15:37 | |
Attachment theory has become a widely used framework for understanding relationship patterns — but it’s often misunderstood, overextended, or treated as a complete explanation for human behaviour. In this episode, I revisit the foundations of attachment theory to clarify what attachment is actually designed to explain, what attachment styles describe, and where the limits of the framework are. This is a back-to-basics conversation intended to bring nuance and accuracy to how we use attachment language — especially in romantic relationships. In this episode, I cover:
If you’ve ever felt confused, boxed in by attachment labels, or frustrated by how attachment theory is used online, this episode offers a clearer and more grounded way of thinking about it. | |||
| #234: What Makes an Avoidant Partner Feel Safe to Open Up? (Ask Steph) | 19 Feb 2026 | 00:06:53 | |
In this Ask Steph episode, we explore one of the most common (and understandable) questions in anxious–avoidant dynamics: what actually helps an avoidant partner feel safe enough to open up emotionally? If you tend toward anxious attachment, it can feel deeply unsettling to sense that parts of your partner’s inner world are closed off to you. That can create a strong pull to try harder, ask more questions, or push for emotional access — often with the hope that if they open up, it will mean you’re finally “enough.” In this episode, we unpack why that instinct can backfire, and what genuinely supports emotional safety instead. | |||