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How to Stop Adult Separation Anxiety

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Adult separation anxiety is a challenging condition that can significantly impact one’s daily life and relationships. Whether it stems from past experiences, attachment issues, or other factors, it is essential to address and manage this condition effectively.

Understanding adult separation anxiety

Adult separation anxiety is characterised by excessive and overwhelming distress when separated from significant others, such as romantic partners, family members, or close friends. It often manifests through intense worry, fear, and physical symptoms, such as heart palpitations, sweating, or nausea. This condition can interfere with daily activities, work performance, and personal relationships if left unaddressed.

Recognising the signs and symptoms

To effectively manage adult separation anxiety, it is crucial to identify and recognize the signs and symptoms. Some common indicators include:

  • Intense fear of abandonment or being alone.
  • Persistent worry and preoccupation with the well-being of loved ones.
  • Avoidance of activities or situations that may lead to separation.
  • Difficulty sleeping or experiencing nightmares related to separation.
  • Physical symptoms, such as headaches, stomachaches, or shortness of breath.

If you experience these symptoms, it is essential to seek support from a mental health professional for a proper diagnosis and guidance on effective treatment strategies.

If you or someone you love is experiencing a debilitating anxiety attack, help is just a phone call (or click) away. Free anxiety attack helplines and resources that are available include: National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI (6264) https://www.mentalhelp.net/anxiety/hotline

Seeking professional help

While self-help techniques can be beneficial, seeking professional help is crucial for effectively managing adult separation anxiety. A qualified therapist or counselor can provide invaluable support and guidance throughout your healing journey. They can help you explore the root causes of your anxiety, develop coping mechanisms, and provide a safe space to express your fears and concerns.

Cognitive behavioural therapy (CBT) is commonly used to treat adult separation anxiety. This therapeutic approach aims to identify and challenge negative thought patterns, replace them with healthier ones, and gradually expose individuals to situations that trigger anxiety. Through CBT, you can develop effective strategies to cope with separation and reduce anxiety levels over time.

Building a supportive network

In addition to professional help, surrounding yourself with a supportive network is crucial for overcoming adult separation anxiety. Share your experiences and feelings with trusted friends and family members who can offer empathy and understanding. Their support can provide comfort during difficult times and remind you that you are not alone in your journey.

Developing coping strategies

Learning effective coping strategies is vital for managing adult separation anxiety. Here are some techniques that can help:

  • Mindfulness and meditation. Practising mindfulness and meditation can help calm the mind and reduce anxiety. Set aside a few minutes each day to focus on your breath and bring your attention to the present moment. This practice can help you develop a sense of inner peace and strengthen your ability to cope with separation.
  • Gradual exposure. Gradual exposure involves exposing yourself to situations that trigger anxiety in a controlled and gradual manner. Start with small steps, such as spending short periods away from your loved ones, and gradually increase the duration over time. This technique can help desensitize you to separation and build your confidence in managing anxiety.
  • Self-care and stress reduction. Engaging in self-care activities and prioritising stress reduction can significantly impact your overall well-being. Make time for activities you enjoy, such as hobbies, exercise, or spending time in nature. Additionally, consider incorporating stress-reducing practices like yoga, deep breathing exercises, or journaling into your daily routine.
  • Positive affirmations. Challenge negative thoughts with positive affirmations. Replace self-doubt and fear with statements that empower and reassure you. Repeat these affirmations regularly to reprogram your mindset and boost your self-confidence.
  • Natural products. Incorporating natural products into your routine can aid in anxiety management. Essential oils like lavender, chamomile, and ylang-ylang have calming effects when used in aromatherapy. Herbal teas such as chamomile, passionflower, and valerian root are known for their soothing properties.  

The role of hemp/CBD studies

In recent years, there has been growing interest in the potential benefits of hemp-derived products, particularly CBD (cannabidiol), in managing various health conditions, including anxiety disorders. While research on the effects of CBD is still ongoing, several studies have shown promising results.

CBD is a non-psychoactive compound found in hemp plants, and it is believed to interact with the body’s endocannabinoid system, which plays a role in regulating various physiological functions, including mood and stress responses. Studies have suggested that CBD may have anxiolytic properties, meaning it can help reduce anxiety symptoms. 

For individuals with adult separation anxiety, incorporating CBD into their treatment plan may be worth considering. However, it is crucial to note that CBD should not be viewed as a standalone solution but rather as a complementary approach alongside therapy and other coping strategies. It is advisable to consult with a healthcare professional before incorporating CBD into your routine, as they can provide personalized guidance based on your specific needs and circumstances.

While preliminary research is promising, more extensive and controlled studies are needed to fully understand the potential benefits, optimal dosages, and long-term effects of CBD in managing adult separation anxiety. It is essential to stay informed about the latest scientific findings and consult reliable sources when considering CBD as part of your treatment plan.

If you are seeking high-quality CBD products, it is crucial to consider reputable brands such as Secret Nature CBD. These brands prioritize quality, sourcing their CBD from organically grown hemp and utilizing rigorous third-party testing to ensure purity and potency. By choosing brands like Secret Nature CBD, you can have confidence in the quality and effectiveness of the CBD products you purchase.

As the field of hemp/CBD research continues to evolve, it is hoped that further studies will shed light on its efficacy and potential mechanisms of action. Until then, it is advisable to approach CBD use with an open mind, guided by scientific evidence and the advice of healthcare professionals.


Adult separation anxiety can be a challenging condition to navigate, but with the right support and strategies, it is possible to overcome its grip. Remember to seek professional help, build a supportive network, and develop effective coping mechanisms. By taking proactive steps towards healing, you can reclaim your independence, strengthen your relationships, and live a fulfilling life free from the constraints of adult separation anxiety.

If you or someone you love is experiencing a debilitating anxiety attack, help is just a phone call (or click) away. Free anxiety attack helplines and resources that are available include: National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI (6264) https://www.mentalhelp.net/anxiety/hotline)

Tim Williamson, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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