By Amanda Clegg, CNEP, CLC, M.NLP
Reading Time: 6 minutes

You want to feel close.
They want to feel calm.
You want to talk it through.
They want to let it pass.
You reach.
They retreat.
And just like that, you’re both left feeling disconnected—and neither of you got what you needed.

Welcome to one of the most common (and painful) patterns in intimate relationships (and one that has many couples in Bel Air MD seeking marriage counseling): the pursuer-withdrawer cycle.

What Is the Pursuer-Withdrawer Dynamic?

This pattern often shows up when there’s tension or emotional disconnection. One partner (the pursuer) moves toward the other, seeking reassurance, resolution, or closeness. The other (the withdrawer) moves away, trying to find space, de-escalate, or avoid making things worse.

Here’s the hardest part:
Each person’s strategy makes PERFECT sense to them—and feels totally CONFUSING to the other.

The Pursuer Often Feels:

• Alone in the emotional labor
• Anxious when something feels “off” but unspoken
• Rejected when their partner pulls away
• Desperate to fix things before they spiral
  

“Why can’t we just talk about this?”
“I feel like I’m the only one trying.”
“I need to know we’re okay.”

The Withdrawer Often Feels:

• Overwhelmed by conflict or strong emotions
• Criticized or like they can’t do anything right
• Misunderstood and unsafe
• Tempted to shut down to avoid making it worse
  

“It’s never enough for you.”
“I just need some space.”
“I’m not avoiding you—I just don’t want to fight.”

It’s Not About Who’s Right—It’s About Understanding

The pursuer is often protecting against abandonment.
The withdrawer is often protecting against shame or failure.

The more the pursuer pushes, the more the withdrawer pulls away.
The more the withdrawer retreats, the more urgent the pursuer becomes.

And so the cycle spins—each person reinforcing the reaction they fear most.

Ready to shift the cycle? Book a free consultation here!

Where Does It Come From?

These roles often form in response to relationship experiences – whether early in life, or later through heartbreak.

• If you learned as a child that love had to be earned through attentiveness or emotional caretaking, you may have become a pursuer—moving toward others quickly when connection feels uncertain.
• If you grew up in an environment where conflict felt unsafe or expressing needs led to rejection, you may have learned to withdraw—shutting down to protect the relationship or yourself.
• And sometimes, these patterns emerge later in life—after a betrayal, a painful breakup or divorce, or a relationship that left you feeling abandoned, invisible, or never quite enough.

When that kind of pain leaves its imprint, your nervous system adapts:

You either move faster to preserve connection, or pull back to avoid being hurt again.

But over time, these patterns begin to wear on the people we love—and exhaust us in the process too.

The Loneliness Beneath the Pattern

At the heart of the pursuer’s urgency is not control—but loneliness.

Not the kind that comes from being physically alone, but the kind that happens when someone you love is right beside you and you still feel like you’re on your own. When you reach out, and no one turns back toward you. When your longing is met with silence.

This kind of loneliness isn’t just sad—it’s disorienting. Especially when it reactivates something old:

• After a partner walked out and never came back
• After an affair shattered your sense of safety
• After years of feeling invisible in a past relationship
• After a parent pulled away emotionally, and you never knew why

In those moments, your nervous system learned:
Distance isn’t safe.
Love disappears without warning.

You need to do something, anything, to keep the connection alive.

So now, even in a different relationship, the stakes feel just as high. That old fear wraps itself in new conflict, and suddenly you’re not just arguing, you’re fighting for closeness. Fighting to be seen. Fighting to not be left again.

You’re not reaching because you want to fight.
You’re reaching because you feel the distance—and it terrifies  you.

What looks like pressure is often just panic.
What sounds like criticism is often just heartbreak.

When the withdrawer sees this, they can begin to soften.

They can understand your intensity not as an attack—but as an expression born from longing.

And when you name the ache beneath the urgency, you make space for connection—even if your timing isn’t perfect.

Because closeness doesn’t require perfection.
It only asks that we stay in it together.

The Overwhelm Beneath the Silence

At the heart of the withdrawer’s retreat is not indifference—but overwhelm.

Not the kind that comes from too much on your calendar, but the kind that floods your system when you feel like you’re failing someone you love. When every word feels like a trap. When trying to explain only makes things worse.

So you go quiet.

This isn’t laziness.
It’s not avoidance either.
It’s self-protection.

And for many, this started long ago:

• After being shamed for speaking up
• After an ex lashed out when you shared a need
• After being told you were “too sensitive” for having feelings
• After learning that getting it wrong meant being unloved
  

In those moments, your nervous system learned:

To go still.
To manage things silently.
To retreat before you risk losing the whole connection.

Now, in your relationship, the same instinct kicks in. Not because you don’t care—but because you’re terrified that anything you say could make it worse.

You’re not pulling away because you don’t feel.
You’re pulling away because you feel everything—and don’t know what to do with it.

When the pursuer sees this, they can begin to soften.
They can understand your silence not as rejection—but as a signal that you’re overwhelmed and trying not to fall apart.

And when you name the fear beneath your retreat, you create space for connection—even if your words aren’t perfect.

Because presence doesn’t require perfection.
It just asks that we stay reachable.

How the Cycle Changes

The goal isn’t to get rid of the pursuer or the withdrawer.
The goal is to recognize the pattern, and learn to relate to each other instead of reacting at each other.

For the Pursuer:

• Pause with compassion. Instead of pushing for immediate answers, try: “I’m feeling anxious – can you let me know when you’ll be able to talk?”
• Care for the part of you that feels desperate or panicked. That part might still be waiting to be chosen or soothed by someone who didn’t.
• Let yourself rest. You don’t have to carry the emotional weight for both of you.

For the Withdrawer:

• Let your partner know when your system is shutting down. That’s intimacy too.
• Stay in the room, physically and emotionally, even for a minute longer. Say: “I’m struggling, but I’m trying to hear you.”
• Be willing to take small risks: a soft touch, a few reflective words, asking how they’re doing without needing to “fix it”.

For Both Partners:

• Name the pattern: “Here it is—we’re doing our thing again.”
• Get curious instead of defensive.
• Remember: beneath the pattern are two people who want to feel loved and safe.
  

No one taught us how to do this.

Most of us are just repeating strategies that once helped us survive.

But love isn’t about surviving—it’s about staying.

Staying present.
Staying reachable.
Staying open, even when it’s hard. Especially when it’s hard.

This won’t take away the hard moments.

But it gives you a way to meet them—with more compassion, more choice, and more care for each other.

That’s how you begin to move through the pattern.

Together.

I’ve lived on both sides of this cycle—with the fear that pulls you closer, and the overwhelm that makes you want to disappear. I know how painful it is to feel stuck in something you can’t quite name, especially with someone you love.

Whether you’re the one reaching or retreating, there’s a way through. In our work, we can slow the pattern down, make sense of what’s underneath, and begin to build safer, more connected moments between you.

If you’re ready, click here to work with me. I’d be honored to walk alongside you.

Big love,

Amanda

Amanda Clegg( CLC, M.NLP )

Amanda helps teens, individuals, and couples create secure relationships within themselves and with each other. Her favorite (and most impactful!) tool to use is the Enneagram, which deepens awareness, understanding, and compassion so that we all can continue to foster meaningful connections in our day to day lives, moment by moment.

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