Healthy Relationships 101: Unpacking the Push-Pull Dynamic
By Tess Brieva, MSW
If you’ve landed on this article because you’re struggling with the push–pull dynamic, take a breath. This pattern can feel confusing, painful, and deeply old — and nothing about your reactions makes you “dramatic” or “needy.” It’s a nervous system response, not a character flaw.
This relationship pattern can be frustrating, emotionally draining, and leave both partners feeling insecure and uncertain. But why does this happen? In this post, we’ll unpack the push-pull dynamic, its roots in attachment theory, the toll it takes on relationship health, and strategies for breaking the cycle to cultivate healthier, more fulfilling relationships.
Attachment Theory and Push-Pull Dynamics
Attachment theory, developed by psychologist John Bowlby and Mary Ainsworth, explores the emotional bonds formed between individuals, particularly in early childhood, and how these bonds influence relationships throughout life. It posits that the way caregivers respond to a child's need — whether consistently nurturing or emotionally distant — shapes the child's attachment style, which then impacts their emotional development and how they approach relationships in adulthood. Attachment styles are typically categorized as secure, anxious, avoidant, or disorganized, each representing different ways of coping with emotional intimacy and vulnerability. Secure attachment tends to foster healthy, trusting relationships, while anxious and avoidant attachment styles can lead to challenges in forming balanced, fulfilling connections. Understanding attachment theory provides valuable insight into how early experiences influence our emotional patterns and behaviors in relationships throughout life.
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Attachment theory provides valuable insights into why push-pull dynamics occur. The dynamic often arises when partners with opposing attachment styles — typically anxious and avoidant — come together.
Anxious Attachment: Individuals with an anxious attachment style fear abandonment and crave closeness and reassurance. They may become overly dependent on their partner for validation, which can create pressure in the relationship.
Avoidant Attachment: On the other hand, avoidantly attached individuals value independence and may feel overwhelmed or suffocated by too much closeness. They tend to withdraw when they perceive emotional demands, creating distance as a form of self-protection.
When these attachment styles intersect, the push-pull dynamic takes hold. The anxious partner seeks closeness (the pull), while the avoidant partner retreats (the push), setting off a cycle of heightened emotional reactivity on both sides.
Other Contributing Factors:
Trauma: Past experiences of betrayal, neglect, or abandonment can amplify fears of intimacy or rejection, fueling the cycle.
Low Self-Worth: Feelings of inadequacy may lead individuals to seek external validation or push others away to protect themselves from perceived rejection.
Power Dynamics: One partner may use distance or closeness to maintain control in the relationship.
Fear of Intimacy: Both partners may struggle with vulnerability, albeit in different ways—one by clinging too tightly and the other by avoiding closeness altogether.
Characteristics of Push-Pull Dynamics
Push-pull relationships are marked by a series of recurring stages, including:
Connection: The couple feels close and in sync, with the anxious partner’s need for closeness seemingly met.
Withdrawal: The avoidant partner starts to feel overwhelmed and begins to pull away, triggering fear and insecurity in the anxious partner.
Pursuit: The anxious partner responds by seeking even more closeness, leading to further withdrawal by the avoidant partner.
Resolution or Reset: The couple temporarily reconciles, only for the cycle to begin again.
Source: Exquisite Love
These dynamics exist on a spectrum. At one end, the pattern may simply feel unfulfilling, while at the other, it can escalate into manipulative or abusive behavior if one or both partners use the cycle as a way to control the relationship.
Effects on Relationship Health
The push-pull dynamic takes a heavy toll on both partners’ emotional well-being. Over time, these patterns can erode trust and intimacy, making it harder to build a resilient, healthy connection. Partners may struggle to communicate openly or feel safe being vulnerable, further perpetuating the cycle. The constant ups and downs can lead to feelings of:
Insecurity: Partners may question their worth or the stability of the relationship.
Confusion: Mixed signals and unpredictable behavior can leave both partners feeling emotionally disoriented.
Anxiety: The uncertainty of the relationship fosters chronic stress and worry.
Before you overthink, chase, shut down, or try to “fix” it — take one small step toward steadiness.
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Breaking the Cycle
Breaking the cycle of push-pull dynamics can be incredibly difficult because it often involves deep-seated emotional patterns that have been reinforced over time. For individuals with anxious attachment, the fear of abandonment can drive them to seek constant closeness, while avoidantly attached individuals may withdraw as a way to protect their independence or guard against perceived emotional overwhelm. These behaviors are often unconscious and rooted in past trauma or unmet needs, making it hard to change without self-awareness and effort. Additionally, the emotional highs and lows of the push-pull dynamic can create a false sense of intensity and passion, making the cycle feel addictive or reinforcing the belief that the relationship is the only source of emotional fulfillment. Both partners may feel stuck in the pattern, with the anxious partner constantly chasing validation and the avoidant partner retreating, leading to frustration and confusion. Overcoming these deeply ingrained behaviors requires time, vulnerability, and a commitment to personal growth, making the process both challenging and emotionally taxing:
Build Self-Awareness: Reflect on your attachment style and how it influences your behaviors and reactions in the relationship.
Communicate Openly: Create a safe space for honest conversations about needs, boundaries, and fears.
Seek Professional Support: Couples therapy or individual counseling can help partners explore the underlying issues driving the dynamic and develop healthier ways of relating.
Practice Emotional Regulation: Learning to manage emotions effectively can reduce the intensity of the cycle and help both partners respond rather than react.
Foster Independence and Interdependence: Balancing personal autonomy with emotional connection is key to a healthy relationship.
Conclusion
The push-pull dynamic can feel like an inescapable cycle, but with self-awareness, communication, and intentional effort, it’s possible to create a more secure and fulfilling relationship. Understanding the role of attachment styles and addressing underlying fears can pave the way for growth, trust, and intimacy. A healthy relationship isn’t about perfection but about navigating challenges together in a way that honors both partners’ needs and well-being.
You aren’t broken. When distance triggers old imprints, your nervous system does what it learned to do to protect connection — or protect you.
If you want support you can actually use in real time, start with the Push–Pull Relief Bundle inside the Balanced Awakening Collective: a grounding audio plus three worksheets to help you understand the cycle and come back to center.
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P.S. If you’re in a push–pull dynamic right now, even one small moment of grounding can shift the entire cycle. The audio inside the bundle was created for that exact moment.