How To Stop Being Clingy: Understand And Manage Clinginess


How To Stop Being Clingy: Understand And Manage Clinginess

Being clingy erodes trust and respect in relationships and leads to suffocation and loss of individuality. Address it early with communication and boundaries.
How to stop being clingy

Clingy behavior in a relationship is rooted in a deep need for reassurance and a fear of loss, leading to an overwhelming desire to be closer to someone. It can be a silent relationship killer, creeping in unnoticed until it becomes a significant issue between partners.

“If you take too long to hit me back
I can’t promise you how I’ll react”

– Ariana Grande, Clingy lyrics from the song “Needy”

Clinginess manifests as a variety of toxic traits and ultimately leads to an entitled need for endless, easy access to someone’s time, attention, and constant validation. 

It may be cute at first, but it can become very annoying and may eventually lead to abuse. So understanding and managing clinginess is essential for maintaining a healthy, balanced relationship where both partners feel secure and valued. 

Being clingy and needy is a dangerous urge that can suffocate the very connection it seeks to nurture and grow, but you can beat it. If you find yourself struggling with clingy tendencies or being emotionally manipulative, it’s time to explore strategies to build your independence and self-confidence up, and learn how to establish healthy levels of trust in your relationship.

What Does It Mean To Be Clingy In A Relationship?

Being clingy in a relationship means exhibiting a pattern of attachment that often results from deep-seated insecurities or fears. It’s characterized by a strong emotional reliance on a partner, leading to behaviors that can be perceived as needy in a relationship, and can become overbearing if left unchecked. 

While the desire to be close to a partner is natural, clinginess crosses the line of healthy interaction, often resulting in feelings of “smothering,” suffocation and a lack of freedom for both individuals involved. Understanding the line between healthy affection and clinginess is crucial for nurturing a relationship that allows both partners to thrive.

Some Examples Of Clingy Behavior

1. Need for Control and Validation

  • Excessive Need for Reassurance:
    Seeking constant approval to feel secure, reflecting deep-seated insecurities.
  • Demanding Constant Communication:
    Needing frequent contact to alleviate anxiety, indicative of a fear of abandonment.

2. Jealousy and Possessive Behavior

  • Jealousy and Possessiveness:
    Feeling threatened by your partner’s social interactions, stemming from a lack of trust.
  • Controlling Behavior:
    Trying to limit your partner’s activities, which can be a manifestation of insecurity.

3. Fear of Separation and Overdependence

  • Struggle with Separation:
    Feeling anxious when apart, suggesting an unhealthy reliance on your partner’s presence.
  • Overdependence:
    Relying excessively on your partner for emotional support, indicating a lack of self-sufficiency.

4. Unreasonable Expectations and Constant Togetherness

  • Unreasonable Expectations:
    Expecting your partner to always prioritize you, often disregarding their needs.
  • Desire for Constant Togetherness:
    Wanting to spend all your time with your partner, which can hinder personal growth.

5. Emotional Dependency and Insecurity

  • Catastrophic Thinking:
    Imagining the worst when not in contact, a sign of deep-seated fears and insecurities. This will often manifest as rumination or overanalyzing scenarios.
  • Difficulty Expressing Emotions Independently:
    Struggling to process and express emotions without your partner, pointing to emotional dependency.

6. Codependency

  • Codependency:
    A tendency to form relationships where one person is overly reliant on the other for emotional and psychological support.

7. Lack of Personal Identity

  • Lack of Personal Identity:
    Losing sight of one’s own interests and values in favor of the relationship, which can lead to clinginess.

Why Do People Become Clingy?

People may become clingy due to insecurities, fear of abandonment, past relationship traumas, low self-esteem, or a lack of independence and self-identity. They often seek constant reassurance and closeness to feel secure.

Self-Esteem and Insecurity

Low self-esteem and insecurity often lie at the heart of clingy behavior. When individuals doubt their worth or fear abandonment, they may cling to their partner as a source of validation and security. 

This can create a cycle where the clingy partner’s neediness exacerbates their insecurities, further fueling their clingy actions. It’s essential to address these underlying feelings of inadequacy to break free from clinginess.

Fear and Anxiety

Underlying fears and anxieties about the stability of the relationship, past experiences of betrayal, or unresolved attachment issues can drive someone to become clingy. 

These emotional challenges can make it difficult for individuals to trust in the natural ebb and flow of a relationship, leading them to grasp tightly in an attempt to maintain control and prevent perceived threats to the relationship’s security.

Past Traumas and Attachment Styles

Past traumas and early childhood experiences can significantly influence attachment styles in adulthood. Those with anxious attachment styles may find themselves exhibiting clingy behaviors due to a fear of abandonment and a constant need for reassurance. 

Understanding one’s attachment style can provide insight into why they might be clingy and how to work towards a more secure attachment in relationships.

How Can You Recognize If You Are Being Clingy?

Recognizing your own clingy behavior can be challenging, as it often feels like simply expressing love or concern.

Here are some telltale signs that your behavior may be crossing into clingy territory.

  • Your partner expresses feeling suffocated or controlled by your behavior:
    If your partner has mentioned feeling overwhelmed by your need for constant contact or reassurance, it’s a clear indicator that your behavior may be clingy.
  • You experience constant anxiety and worry about your relationship:
    If you find yourself obsessing over your partner’s actions or fretting about the stability of your relationship without cause, it might be a sign of clinginess.
  • Your emotions are easily triggered by minor changes in your partner’s behavior:
    Overreacting to small shifts in your partner’s mood or habits can be a symptom of underlying clinginess.
  • You struggle to maintain healthy boundaries in the relationship:
    If you find it hard to respect your partner’s need for space or independence, it could be a sign that you’re being too clingy.
  • Your partner’s hobbies and activities make you feel jealous or uncomfortable:
    Feeling insecure about your partner having interests outside of the relationship is often a reflection of clingy behavior.

How To Stop Being Clingy

If you find yourself recognizing signs of clinginess in your behavior, it’s important to take steps to address it. Clinginess can stem from a place of fear and insecurity, but by working on yourself and understanding your partner’s perspective, you can overcome it. 

Here are some actionable steps to help you stop being clingy and start building a stronger, more secure relationship.

1. Reflect on Your Behavior

Start by taking an honest look at your actions and feelings. Are you constantly checking your phone for messages from your partner? Do you feel anxious when they’re not around? Acknowledge these behaviors as signs of clinginess. 

  • Self-awareness is the first step towards change, and understanding your patterns will help you address them effectively.

2. Understand the Root Causes

Identify what drives your clinginess. Is it fear of abandonment, low self-esteem, or past relationship trauma? Understanding the underlying causes of your behavior will help you address these issues at their core, rather than just the symptoms. 

  • Consider journaling and reflecting on your past, or talking to a therapist.

3. Communicate with Your Partner

Open up to your partner about your struggles with clinginess. Honest communication can help them understand your perspective and offer support. 

  • Discuss setting healthy boundaries and expectations that work for both of you. Remember, it’s about finding a balance that respects both partners’ needs.

4. Develop Personal Interests

Invest time in hobbies, personal endeavors, and social activities that you enjoy independently of your partner. Developing your interests not only distracts you from clingy tendencies but also enriches your life. 

  • Having your own interests will ultimately make you more well-rounded and enhance your relationship as you bring new experiences and growth into the partnership.

5. Build Self-Esteem

Work on building your confidence and self-worth outside of the relationship. Engage in activities that make you feel good about yourself, set realistic personal goals, and celebrate your achievements. 

  • As you become more self-assured, you’ll rely less on your partner for validation, learn to live in the moment, and become outcome independent.

6. Manage Anxiety

If anxiety contributes to your clinginess, find healthy ways to manage it. This could include mindfulness practices, regular exercise, or seeking support from friends, family, or mental health professionals. 

  • Learning to self-soothe and knowing what coping strategies work for you will help you manage social anxiety, address the issues that lead to it, and reduce clingy behaviors.

7. Give Your Partner Space and Practice Trust

Trust and giving each other space are essential in overcoming clinginess. Work on building trust in your relationship by being reliable and keeping your promises. 

  • Focus on the positive aspects of your partnership and remind yourself that trust is the foundation of a strong, healthy relationship.

How To Cope If Your Partner Is Clingy

Dealing with a clingy partner can be a delicate situation that requires patience and understanding. It’s important to address the issue without causing hurt or resentment. Setting clear boundaries and offering reassurance can help your partner feel more secure while also maintaining your own sense of independence and well-being. 

Here are some strategies to cope with a clingy partner and help them overcome their insecurities.

Effective Communication Strategies

When your partner’s clingy behavior starts to affect the relationship, it’s crucial to communicate your feelings calmly and clearly. Let them know how their actions make you feel and express your need for personal space. 

  • Approach conversations with empathy and avoid blaming language. Instead, focus on how you can work together to improve the situation.

Asserting Boundaries, Encouraging Independence, and Balancing Intimacy

Establishing healthy boundaries is key to managing clinginess. Discuss and agree on the amount of time you’ll spend together and apart. Encourage your partner to pursue their own interests and hobbies, which will help them build confidence and reduce their reliance on you. 

  • Maintain a balanced level of intimacy, showing affection and commitment to the relationship, while being assertive about your needs and boundaries.

The Effects of Clinginess on Relationships

For some of us, clinginess can be a major deal breaker and have a detrimental impact on relationships, leading to feelings of resentment and frustration. It can limit a partner’s freedom and individuality, and suffocate the natural development of intimacy. 

  • Recognize the effects of clinginess and take proactive steps to address the causes before they lead to more serious issues.

When Should You Seek Professional Help?

It’s important to recognize when clinginess becomes unhealthy and to acknowledge when you or your partner might need professional help. 

Here are some signs that your clingy relationship might be a problem that you need help solving:

  • If the clinginess is causing significant distress to yourself or your partner.
  • If you struggle to manage clinginess on your own and it’s impacting your daily life.
  • If the clinginess is rooted in deeper emotional issues or past traumas that you find difficult to overcome.

What Are Some Ways To Get Help With Clinginess In My Relationship?

Seeking help is a sign of strength and the first step towards building a healthier, happier relationship. There are several approaches to getting help with clinginess in a relationship:

  • Individual therapy:
    A therapist can help you understand the root causes of your clinginess, develop healthy coping mechanisms, and build self-esteem.
  • Couples therapy:
    This can help you and your partner communicate more effectively, set boundaries, and improve your relationship dynamics.
  • Cognitive-behavioral therapy (CBT):
    CBT can help you identify and challenge negative thought patterns that contribute to clinginess.
  • Dialectical behavior therapy (DBT):
    DBT can help you develop emotional regulation skills and manage your anxiety and insecurity.
  • Attachment-based therapy:
    This form of therapy can help you understand your attachment style and learn how to form healthy attachments in relationships.
  • Social Coaching:
    Jaunty offers a comprehensive Social Skills Masterclass and the only online Social Skills Gym where you can participate in live, instructor-led classes and exercises designed to improve your social intelligence and emotional regulation skills. 

Key Takeaways to Stop Being Clingy

  • Recognize clingy behaviors and reflect on your emotional patterns
  • Understand the roots of your clinginess, such as fear of abandonment or low self-esteem
  • Invest in personal interests and activities outside the relationship
  • Practice open communication and establish mutual boundaries with your partner
  • Focus on self-improvement to build confidence and emotional resilience
  • Manage anxiety through healthy habits and seeking professional support if necessary

Social skills coaching can be highly beneficial in managing clinginess and forming healthier relationships.

Transforming clingy tendencies into self-assurance is a step towards richer, more autonomous relationships. Foster trust with your partner, cherish your individuality, and encourage mutual respect. Embrace these changes and pave the way for a more balanced partnership where all parties can flourish.


Eric Waisman

Eric Waisman

Founding Instructor

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