Stop Chasing, Stop Running: A Workbook for Anxious and Avoidant Attachment

Do you check your phone over and over after sending a message? Go quiet the moment someone gets close? Or do both, depending on the person?

None of this means something is wrong with you. These are patterns you learned to protect yourself, and anything learned can be unlearned.

Stop Chasing, Stop Running is an illustrated workbook that helps you understand your anxious and avoidant patterns, see where they show up in your own life, and build the tools to feel secure in your relationships.

What's inside

• Understand the patterns: anxious, avoidant, and disorganized attachment explained simply with stick figure illustrations, plus the anxious-avoidant loop and what secure attachment actually looks like
• Find yourself: a 20-question self-assessment, a map of where your patterns show up (dating, friendships, family, work), your triggers, and your body's early warning signs
• Tools for handling attachment: the STOP method, breathwork and grounding, fact-checking your thoughts, tools for anxious and avoidant moments, scripts for saying what you need, repairing after conflict, and setting boundaries
• Practice and confidence: real-life scenarios, a 7-day practice tracker, a before-and-after retake of your assessment, and your own Secure Self Plan

Made to be used, not just read

Type straight into the fillable PDF with a free app like Adobe Acrobat Reader, write on it in GoodNotes, or print it out. You'll rate yourself at the start and again at the end, so you can see how far you've come.

Who it's for

Anyone who chases, pulls away, or swings between both, whether in dating, friendships, family, or at work.

Details

• 30-page fillable PDF
• Digital download
• Original stick figure illustrations by The Mutual Man

This workbook is a tool for self-understanding, not a replacement for therapy.