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Attachment Style Quiz: Your Guide to Self-Assessment and Personal Growth

Have you ever wondered why some relationships feel just right, while others leave you feeling uneasy, no matter how hard you try? This isn’t just about compatibility; it’s deeply rooted in something much more foundational—your attachment style, which shapes every interaction you have, whether with a lifelong partner or a brand-new acquaintance.

Attachment styles, established early in our lives, dictate whether we cling too tightly to our partners, demand too much space, or balance our needs and boundaries harmoniously. Understanding these styles provides profound insights into why we act the way we do in adult relationships and how we can manage our emotions more effectively. The attachment style quiz will help you recognise your attachment style, unlocking the door to deeper connections and more satisfying interactions with everyone around you.

This journey through the attachment styles will illuminate why certain relationship dynamics with our parents, children, friends or romantic partners feel natural and others feel like a struggle. We’ll dive into specific questions and a professional-grade quiz that reveals your unique attachment style. By the end, you’ll not only grasp the why behind your interactions but also gain practical strategies to improve your relationships, ensuring a more fulfilled and emotionally rich life.

Attachment Styles and Relationship Dynamics

Attachment theory, pioneered by John Bowlby and later expanded by Mary Ainsworth, categorizes these styles based on our behaviours. Here’s a brief look at the four types: one secure and three insecure attachment styles.

  • Secure Attachment Style: Securely attached individuals often have a strong sense of independence but are also comfortable with intimacy. They tend to have healthy, lasting relationships because they are adept at managing their emotions and are reliable partners.
  • Anxious-Preoccupied: Is the first insecure attachment style. Those with an anxious attachment style seek intimacy and approval excessively, fearing that their partner does not reciprocate their feelings. This can lead to emotionally charged relationships that may sometimes feel overwhelming for their partners.
  • Dismissive-Avoidant: This is also an insecure attachment style. Individuals who are dismissively avoidant often appear emotionally distant and may prioritize independence over intimacy. They might pull away when things get too close, preserving their autonomy at the expense of connection.
  • Fearful-Avoidant: Also known as disorganized attachment style is another insecure attachment style that combines features of both anxious and avoidant styles. Fearful-avoidants often experience mixed feelings about relationships, desiring closeness but fearing to get hurt. They might experience greater emotional highs and lows, making their relationships particularly volatile.

Each of these attachment styles uniquely affects how a person engages with their romantic partners. Securely attached individuals promote open communication and resolution of conflicts, enjoying stable and nurturing relationships.

Conversely, a person with an insecure attachment style may struggle with communication barriers, emotional distance, and inconsistent responses to closeness, which can create extra obstacles in maintaining harmonious relationships. To hear from mental health professionals about anxious-avoidant attachment, check out this article.

I hope this gives you a clear overview of the main attachment styles. If you are interested in a more detailed exploration of how these styles influence romantic relationships, feel free to check out a more in-depth article: “Attachment Styles in Relationships: Discover How Bonding Patterns Influence Your Love Life.”

Here’s an article by Simply Psychology where you can discover more about attachment theory in greater detail.

The Value of Self-Assessment in Understanding Your Attachment Style

Understanding whether you exhibit a secure or insecure attachment style can illuminate your typical behaviour patterns in relationships, particularly in how you communicate and manage conflicts with your partner.

As you navigate through the assessment, it’s essential to approach each question with honesty and openness. This genuine self-reflection is critical for achieving accurate results, which in turn, pave the way for meaningful self-awareness.

This awareness can also enhance your interactions with mental health professionals, should you choose to seek further guidance. It equips you with a better grasp of your emotional tendencies, allowing for more targeted and effective therapeutic interventions.

Let’s start with a bit of fun self-discovery!

We’ll kick things off with some self-assessment questions to help you get a better understanding of your attachment style. Once we’ve got that figured out, we’ll guide you through the attachment-style quiz.

Let’s Identify Your Attachment Style with Self-Assessment Questions

Take a moment to reflect on your own behaviours and tendencies in relationships. Are you comfortable with intimacy, or do you find yourself being too clingy and seeking constant reassurance? Do you value independence above all else, or do you struggle with trusting others? Use the following questions to find out.

Q1. How do you typically respond to conflict in relationships?

Conflict is a natural part of any relationship, be it with your parents, children, friends or romantic partners. but how we respond to it can vary greatly depending on our attachment style. Explore the following characteristics to gain insight into your own conflict resolution tendencies.

How Each Attachment Style Handles Conflict

  • Secure: Approach conflicts with openness and a willingness to address issues constructively. Value resolution and compromise.
  • Anxious-Preoccupied: May feel overwhelmed by conflict and seek immediate resolution to alleviate anxiety. Fear abandonment and may become overly emotional or clingy during conflicts.
  • Dismissive-Avoidant: Tend to avoid or minimize conflicts, may withdraw emotionally or physically. Value independence and may prioritize maintaining peace over resolving issues.
  • Fearful-Avoidant aka Disorganized Attachment Style: Experience intense emotions during conflicts, may alternate between seeking closeness and distancing themselves. Fear rejection and may struggle with conflict resolution.

Follow-up Guidance to Handle Conflicts

  • Secure: Secure people should continue nurturing their ability to communicate openly and empathetically during conflicts. Remember to prioritize mutual understanding and compromise.
  • Anxious-Preoccupied: Practice grounding techniques to manage overwhelming emotions during conflicts. Communicate your needs to your partner and work together to establish a sense of security.
  • Dismissive-Avoidant: Challenge yourself to engage constructively in conflicts rather than withdrawing or minimizing them. Seek support from your partner in navigating difficult conversations.
  • Fearful-Avoidant aka Disorganized Attachment: Explore strategies for managing intense emotions during conflicts, such as taking breaks or journaling. Prioritize self-awareness and open communication with your partner.

Q2. Do you find it easy to express your emotions to your partner?

Communication is key in any relationship, but expressing emotions can be challenging depending on your attachment style. Discover how you relate to your emotions in the context of your relationships.

How Each Attachment Style Expresses Emotion

  • Secure: Feel comfortable expressing a wide range of emotions to their partner, including vulnerability.
  • Anxious-Preoccupied: May struggle to express emotions openly, fearing rejection or abandonment. Seek validation and reassurance from their partner.
  • Dismissive-Avoidant: Tend to suppress or downplay emotions, preferring to maintain a sense of independence and self-sufficiency.
  • Fearful-Avoidant aka Disorganized: Experience difficulty expressing emotions due to fear of vulnerability or rejection. You may oscillate between emotional expression and emotional withdrawal.

Advice to Improve Emotional Expression Across Styles

  • Secure: Keep nurturing your emotional openness and vulnerability in your relationship. Continue fostering a safe space for both you and your partner to express yourselves authentically.
  • Anxious-Preoccupied: Practice self-compassion and remind yourself that it’s okay to express your emotions openly. Work on building trust with your partner and gradually share your feelings at your own pace.
  • Dismissive-Avoidant: Challenge yourself to lean into vulnerability and express your emotions more openly with your partner. Consider seeking coaching, therapy or counselling to explore any underlying reasons for suppressing emotions.
  • Fearful-Avoidant aka Disorganized: Take small steps towards expressing your emotions to your partner, starting with those that feel most comfortable. Practice active listening and validate your partner’s emotions to create a supportive environment.

Q3. How do you feel when your partner needs space or time alone?

Respect for personal boundaries is essential in any relationship. Explore how you react when your partner expresses the need for space or time alone.

How Each Attachment Style Reacts to Partner’s Need for Space

  • Secure: Respect their partner’s need for space and independence, understanding that it doesn’t diminish their connection.
  • Anxious-Preoccupied: May feel anxious or insecure when their partner seeks alone time, interpreting it as a sign of rejection or abandonment.
  • Dismissive-Avoidant: Welcome their partner’s need for space as it aligns with their own desire for independence. May feel relieved or indifferent.
  • Fearful-Avoidant aka Disorganized: Experience a mix of emotions, including fear of abandonment and respect for their partner’s autonomy. May struggle with feelings of insecurity or inadequacy.

Strategies for Responding to Need for Space

  • Secure Attachment: Continue respecting your partner’s need for space and autonomy, while also maintaining open communication about your own needs. Use this time for self-care and personal growth.
  • Anxious-Preoccupied: Practice self-soothing techniques to manage anxiety when your partner seeks alone time. Remind yourself that their need for space is not a reflection of your worth or the strength of your relationship.
  • Dismissive-Avoidant: Challenge yourself to embrace your partner’s need for space as an opportunity for personal growth and independence. Use this time to engage in activities that bring you fulfilment outside of the relationship.
  • Fearful-Avoidant aka Disorganized: Reflect on the root causes of any discomfort or insecurity you may feel when your partner seeks alone time. Consider discussing your feelings openly with your partner to deepen your understanding of each other’s needs.

Q4. Are you able to trust your partner’s intentions and actions?

Trust forms the foundation of any healthy relationship, but it can be challenging depending on your attachment style. Explore how trust manifests in your relationships.

How Each Attachment Style Handles Trust

  • Secure: Have a strong sense of trust in their partner’s intentions and actions, based on a history of consistent and reliable behavior.
  • Anxious-Preoccupied: May struggle with trust due to fear of abandonment or betrayal. Seek constant reassurance and validation from their partner.
  • Dismissive-Avoidant: Tend to be self-reliant and sceptical of others’ intentions. May have difficulty trusting their partner without tangible evidence.
  • Fearful-Avoidant aka Disorganized: Experience trust issues stemming from past experiences of inconsistency or trauma. May vacillate between trust and distrust in their partner.

Advice for Each Style to Enhance Trust in Relationships

  • Secure Attachment Style: Continue nurturing the trust in your relationship by maintaining open communication and honesty with your partner. Practice forgiveness and let go of past hurts to strengthen your bond.
  • Anxious-Preoccupied: Work on building self-confidence and self-worth independent of your relationship. Practice mindfulness techniques to manage intrusive thoughts and fears of betrayal.
  • Dismissive-Avoidant: Challenge yourself to cultivate trust in your partner by focusing on their consistent actions and reliability. Practice vulnerability and share your feelings with your partner to deepen emotional intimacy.
  • Fearful-Avoidant aka Disorganized: Reflect on any past experiences or traumas that may be influencing your ability to trust in your relationship. Consider seeking therapy or counselling to work through trust issues and strengthen your emotional resilience.

Q5. How do you react when your partner expresses vulnerability or neediness?

Support and empathy are essential components of any healthy relationship, but they can be challenging depending on your attachment style. Explore how you respond to your partner’s vulnerability and neediness.

Responses of Each Style to Partner’s Vulnerability

  • Secure Attachment: Respond with empathy and support, creating a safe space for their partner to express themselves freely.
  • Anxious-Preoccupied: Feel overwhelmed by their partner’s vulnerability, fearing they won’t be able to meet their needs adequately. May become overly focused on fixing the problem.
  • Dismissive-Avoidant: Tend to withdraw emotionally in response to their partner’s vulnerability, viewing it as a sign of weakness.
  • Fearful-Avoidant aka Disorganized: Experience a mix of emotions, including discomfort and empathy. May struggle to provide support while navigating their own fears of intimacy.

Guidance for Supporting Partner’s Vulnerability

  • Secure Attachment Style: Continue offering unconditional support and empathy to your partner when they express vulnerability or neediness. Validate their feelings and create a safe space for them to share openly.
  • Anxious-Preoccupied: Practice active listening and validate your partner’s feelings without trying to “fix” the problem immediately. Focus on providing emotional support and reassurance.
  • Dismissive-Avoidant: Challenge yourself to lean into discomfort and offer support to your partner when they express vulnerability. Practice empathy and validate their feelings, even if they differ from your own.
  • Fearful-Avoidant Attachment aka Disorganized: Reflect on any fears or insecurities that arise when your partner expresses vulnerability. Consider seeking therapy or counselling to explore and address underlying emotional wounds that may be impacting your ability to provide support.

Guide to Taking the Attachment Style Quiz

We’re excited to guide you through a fantastic resource – the Attachment Style Quiz provided by the Attachment Style Project. This quiz offers a structured approach to understanding your own behaviors and attachment patterns.

The reason we trust and recommend this quiz is due to its basis in well-established psychological principles and its ability to provide clear, actionable insights. You can expect a series of questions that delve into how you relate to others in close relationships – whether as a parent, child, or partner.

As you prepare to take the quiz, set aside about 10-15 minutes of uninterrupted time where you can focus on your responses. It’s important to answer as honestly as possible to ensure the accuracy of your results.

Remember, this isn’t about passing or failing but about gaining a deeper understanding of yourself to foster healthier relationships. Whether you’re navigating the challenges of a long-term relationship, the complexities of parenting, or simply the everyday interactions with people around you, understanding your attachment style can be a profound step towards personal development.

Interpreting Your Quiz Results

Once you’ve completed the quiz, you’ll receive a breakdown of your main attachment styles. Here’s a quick guide to what each style may imply:

Typically, secure people feel comfortable with physical and emotional intimacy and are usually warm and loving. If you find difficulty in trusting others or you prefer not to rely on others too much, you might lean towards an avoidant attachment style.

Those who worry about being too distant from others or fear being abandoned might identify with this.

Case Studies

To help you better understand these styles, here are some anonymized examples:

  • Case Study 1: John, a parent, finds it hard to connect deeply with his children, which is indicative of an avoidant attachment style. By recognizing this, he can work on developing more emotional availability.
  • Case Study 2: Maria, often worried about her partner’s commitment, reflects traits of an anxious attachment style, leading to frequent misunderstandings.

Take the Attachment Style Quiz here!

For those intrigued by the results and eager to dive deeper, we have detailed descriptions and further guidance on each attachment style on our website.

And, of course, feel free to get in touch for personalised help to develop strategies tailored to your style, ensuring that you’re building a secure base in all your important relationships.

Take Your Next Step: How Life and Relationship Coaching Can Help

Every person’s attachment style affects their relationships differently. Whether you’re dealing with an insecure attachment style, navigating the complexities of adult relationships, or facing challenges in intimate relationships, our coaching is designed to address your specific needs.

By understanding your patterns and the role of primary caregivers in shaping these patterns, we can help you develop strategies to create a healthy relationship, considering your individual circumstances.

If you’re ready to transform how you connect with others and wish to enhance your relationship dynamics, consider booking a personalized coaching session. With my holistic approach, we will tackle the hard times together and leverage your strengths to build long-term relationships that are both fulfilling and resilient.

For those eager to dive deeper, we offer a wealth of resources, including detailed articles, interactive workshops, and webinars designed to help you understand the four types of attachment styles and their impact on your life.

Visit our Resources Page to learn more and see how you can benefit from these offerings.


Understanding your attachment style is more than a path to better interpersonal relationships—it’s a gateway to personal growth and enhanced mental health. By recognizing and addressing the nuances of your attachment behavior, you can build a foundation for secure and lasting relationships that truly enrich your life.

From taking the attachment style quiz to engaging with our tailored coaching services, each step you take is crucial in moving towards a deeper understanding of yourself and how you relate to others. Knowledge of your attachment style opens doors to improved communication, stronger emotional connections, and more stable relationships.

Don’t just stop at knowledge—act on it. Use the insights from your quiz as a springboard for further exploration with our coaching services. Whether you’re facing specific challenges or just looking to improve your general relationship dynamics, we are here to support you.

Explore more about attachment styles and effective relationship strategies by checking out our Upcoming Workshops and Related Articles. Each resource is designed to guide you toward achieving the secure and healthy relationships you deserve.

Remember, the journey toward understanding and improving your attachment style is one of the most valuable investments you can make in yourself and your relationships. Start today, and let us help you pave the way to a happier, healthier future.

Whether you’re facing challenges in your personal relationships or simply seeking greater harmony in life, I’m here to guide you through every step.

As your holistic coach, I’m here to support you not just in improving relationships, but in enhancing every aspect of your life. My holistic approach to life and relationship coaching integrates various dimensions of well-being to ensure that changes and improvements are profound and lasting.

Let’s discover together how a holistic perspective can bring about the transformation you desire, creating a balanced, fulfilling life. Visit my coaching page to learn more about how we can achieve this together!

Frequently Asked Questions

What are the 4 attachment styles?

The four main attachment styles, as identified in attachment theory, are Secure, Anxious, Avoidant, and Fearful-Avoidant. These styles describe how individuals typically interact and bond with their parents and others from a young age, influencing their behaviors in relationships throughout life.

What is the rarest attachment style?

The Fearful-Avoidant attachment style is often considered the rarest. It’s characterized by a complex mixture of needing closeness and fearing intimacy, which can arise under certain circumstances during a child’s development. This style can make forming lasting relationships challenging without guidance from a mental health professional.

Am I anxious or avoidant?

Determining whether you are anxious or avoidant typically involves looking at how you react to intimacy and dependency in relationships. Anxious individuals often fear being too distant from their partners and may experience a hard time dealing with perceived or real separation. Avoidant individuals, on the other hand, might feel a strong need to maintain independence and emotional distance.

What is the most common attachment style?

According to National Institutes of Health (NIH) (.gov), secure attachment is the most common style and is seen as the healthiest; followed by the dismissing-avoidant, the preoccupied, and the fearful-avoidant style. Individuals with a secure attachment style generally find it easier to form and maintain balanced relationships. They tend to have a strong bond with their parents or primary caregivers, which helps them feel confident and supported in their relationships.

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