How can I stop being afraid of relationships? Fear is a universal emotion, and perhaps the most resisted. Our current age provides us with constant and limitless information. This access to data can also generate anxiety. Sometimes the more advice we get the less sure we are of life’s choices. A major, modern concern is in regard to relationships. Have you ever felt scared of marriage after hearing about your friend’s messy divorce? Or wanted to end things after something was said or done that reminded you of a past disappointment? The majority of people will say they desire connection and a romantic partnership, but the uncertainty in achieving that goal often keeps us from trying. While fear is a normal part of life, it does not have to be crippling.
Fear of relationships doesn’t actually protect us from the challenges in relationships. Understanding fear can improve our bonds with others. Leaning into the emotion and asking yourself how this perception came to be will start you on the path to bravery. Fear of fear will hinder our growth. Owning our fear and seeking to understand it gives us back our power.
Fear or Uncertainty
Fear is meant to fuel an action that creates more safety. When we feel unease, we usually avoid the environment that triggered the feeling. Often we bypass associating with others because we’d like to feel sure. However, we cannot be certain of a person unless we make an attempt to connect with them. This is why many individuals who fear relationships feel that the process is a catch-22. In the book The Four Loves it states, “There is no safe investment. To love at all is to be vulnerable. Love anything, and your heart will certainly be wrung and possibly be broken. If you want to make sure of keeping it intact, you must give your heart to no one…But [your heart] will change. It will not be broken; it will become unbreakable, impenetrable, irredeemable. The alternative to tragedy, or at least to the risk of tragedy, is damnation. The only place outside Heaven where you can be perfectly safe from all the dangers and perturbations of love is Hell” (Lewis, 1960).
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The reality is, no matter how knowledgeable or prepared we may feel for relationships, there will always be a risk. We take risks all the time. We risk getting out of bed each morning. We risk rejection when we interview for a new job. We risk our safety when we drive on the road, or get on a plane. While the outcome of such decisions aren’t always in our control, we still take action. Why? Because we’ve practiced. We’ve practiced the choices of ambiguity enough to have hope in the process of life. The way to fear relationships less is to practice this same hope in our experiences with others. Relationships involve discomfort and uncertainty. We will experience hurt in and out of relationships. So, what motivates us to participate in this connection process if it is never a guaranteed safe experience?
We Are Meant to Love
“We are hardwired to connect with others, it’s what gives purpose and meaning to our lives, and without it there is suffering” (Brown, 2012). The reason we engage in such a risky process as connection is because it’s at the core of life’s meaning. It gives flavor and joy to our lives. It also brings disappointment and challenges. But real suffering comes in avoiding connection altogether. We all need each other if we want to grow.
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Be Brave and Choose Hope
The brain is programmed to protect. This is normal and necessary for our survival. The emotion of fear is nothing more than a chemical reaction working its way through the body as a result of a thought in our mind (Moore, 2018). So, how do we be brave in our ties with others? It starts with our thinking. We have tens of thousands of thoughts a day, and the majority tend to be negative and repetitive. Unless we make those unconscious beliefs conscious, we will be controlled by them. Like Earl Nightingale said, “Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become reality” (Nightingale, 2019). Thought work can be arduous, but just like all good things, it is worth it.
Thinking Errors are patterns of thought that engender fear and other difficult emotions (Boyes, 2013). Patterns such as catastrophizing, all-or-nothing thinking, and fortune-telling are a few of the ways in which our thoughts do us a disservice. When fearful thoughts about others arise ask yourself, “what real evidence is there that this thought is true?”, “Is there a more helpful way to think about this?”, “What’s the likelihood that this will happen?” Remember: don’t believe everything you think. I’m not suggesting that we don’t trust ourselves. Quite the opposite. Our gut knows more than our mind at times. Rather, observe if your thinking is accurate or exaggerated. The more honest you are, the more you can trust yourself. The way we show up for others is deeply based on our thinking. If we fear them, we will show up defensive, worried and insecure. If we choose hope and value the process of connection, we will show up in a way that is honest, vulnerable, and joyful (Moore, 2018).
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So, how can we stop fearing connection? Practice. Take small steps of vulnerability with those who matter to you. Trust is built up of many small and proactive efforts. Start viewing connection in a realistic way. Be the watcher of your thoughts (Tolle, 1997). Notice your errors in thinking, and switch to more helpful ideas. Yes, there will be discomfort and conflict in relationships. It may hurt, and things may even end. But that’s no reason not to try. Let go. Be brave. And recognize that most people have similar fears, but want to love and connect as well. Uncertainty is uncomfortable, but we can handle discomfort. Especially when such risks can lead us to deep and meaningful connections.
Practice mindfulness around your relationship thoughts this week. Study the thinking errors, and pick the one you’d like to work on. As fear arises in the mind walk yourself through your thoughts and feelings by asking yourself the questions in the “be brave” section above. Repeat this de-escalation process until it’s a habit.
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Dray Salcido is from Elkridge, Utah. She is the youngest of seven and enjoys close relationships with her siblings. She graduated with a Bachelor of Social Work from Utah Valley University. She works at a law firm and volunteers with various populations. She enjoys researching and writing about the human experience, and hopes to make that her creative life’s work.
Practice mindfulness around your relationship thoughts this week. Study the thinking errors, and pick the one you’d like to work on. As fear arises in the mind walk yourself through your thoughts and feelings by asking yourself the questions in the “be brave” section above. Repeat this de-escalation process until it’s a habit. 
