How No Contact Hurts Your Chances (Attachment Styles Perspective)

If you are here reading this because you think “no contact” is cruel and worried that going no contact will hurt your chances of attracting back your ex, then read on. You are in the right place. But if you are reading this and believe that there is nothing wrong with going no contact to get back an ex or that “no contact works”, you may not like what you read, and I’m unapologetically okay with you not liking what you read. My role as a coach is not to discourage people who want to go no contact from doing it, my role is to help those who are not sure if it is the right strategy for them to make an informed and educated decision.

Is no contact cruel and does it hurt your chances?  Yes, in more ways than many people realize.

1. No contact is a cruel strategy to trigger attachment anxiety

Most people don’t see how cruel no contact is because no contact is such a well marketed strategy for getting back an ex that most of us have come to accept it as the “rule”.  But when people say “no contact works” or “no contact is working” what exactly are they saying is “working”?

No contact is an avoidance coping strategy meant to help those overwhelmed by break-up emotions distance from the stress-causing event or person so you can move on. This is a healthy use of no contact because it’s about you and not about making your ex miss you.

No contact as a strategy for getting back an ex is designed to trigger the fear of separation, rejection, abandonment or loss. People with an anxious attachment become extremely anxious and emotional – and can’t focus, sleep, eat, or function normally and may be get depressed – when you go no contact and completely ignore them. This is because “no contact” recreates feelings of rejection and abandonment someone with an anxious attachment experienced in childhood. This is what people mean when they say, “no contact works” or “no contact is working”. It’s working to recreate attachment trauma. The longer contact is denied, the worse someone with an anxious attachment feels.

Intentionally triggering someone’s attachment trauma is cruel whatever the reason for doing it. You know they’re going to be devasted and can’t focus, sleep, eat, or function normally and may be get depressed. You’re making them go through all that for what? Just so you can say “my ex missed me”?. Where is compassion? Where is empathy? Where is the love?

Our childhood attachment trauma and attachment wounds and scars are invisible to the eye. And many of us don’t even realize that we have these wounds and scars until something like a break-up happens, and we feel the attachment trauma in real time. To use someone’s attachment trauma to manipulate them into missing you is not just cruel, to do so without any consideration for how it’ll affect them says you’re not emotionally safe. Even if you’re hurt that they broke up with you, it’s no excuse for hurting them back. You’re just proving to them that they had a good reason to end the relationship.

There are healthier and emotionally safe ways to take some time and space to manage your emotions and heal if you need to; ways that don’t create more pain and hurt for your ex.

2. No contact does not work with all attachment styles

Attachment theory has gained so much attention and become more relevant over the years because the strange situation experiment that first introduced the world to “attachment styles” mirrors adult romantic break-ups and attempts to reunite with an ex.

In the strange situation, Dr. Mary Ainsworth did an experiment to understand how different children react to separation and reunion with the attachment figure, in this case the mother. The mother was asked to leave the room briefly and a stranger who had previously interacted with the child in the mother’s presence was re-introduced to the child and tried to interreact with the child in the mother’s absence. The mother then returned and the stranger left.

Anxious attachment: Anxiously attached children were upset and inconsolable when separated from the mother, were angry with the mother for leaving but still sought comfort from the mother.

This is similar to how exes with an anxious attachment feel and act when you go no contact. They’ll be devasted and will remain preoccupied with the break-up and reconnection with an ex even in no contact. They may also go into protest behaviour because of separation anxiety but ultimately feel soothed when an ex reaches out or comes back.

Fearful avoidants: Anxious-avoidant children found separation from the mother distressing and confusing and acted conflicted and fearful when reunited with the mother.

This is how no contact affects fearful avoidants. It provokes anxiety and confusion and makes them conflicted. They become fearful of losing an ex but also fearful of getting close again. Depending on how anxious or avoidant they are, there is crucial window of time in which fearful avoidants (and anxious attachment) go from wanting to get back together to detaching and start engaging with someone else and/or reject your attempts to get them back and show strong signs of anger.

Dismissive avoidants: Dismissive avoidant children showed little to no separation anxiety and didn’t seem to need any comforting when the mother left or returned.

When you go no contact or stop contacting them, a dismissive avoidant ex will notice it but not be affected by it the way no contact affects someone with an anxious attachment or even fearful avoidant attachment style. It doesn’t mean they don’t notice your absence, they do, but dismissive avoidant sub-consciously (and consciously) choose not to be bothered by an ex going no contact. They develop what I call “Who needs you?” attitude.

Secure attachment: Securely attached children experienced distress but were able to regulate their emotions and feelings because they were confident of their attachment figure’s love and care.

This is how exes with a secure attachment feel and act when you go no contact. They’ll not chose to go no contact themselves but if they reach out a few times and you don’t respond, or if you tell them that you do not want contact, they’ll accept it as something you need and respect your wish not to be contacted. When you reach out, they’ll decide how they feel at the time and whether they want to reopen the lines of communication or leave things as they are – and will communicate their decision with you and not just ignore you.

As clearly demonstrated by the strange situation experiment, no contact does not work with all attachment styles because the effectiveness of no contact is in the fear of separation, rejection, abandonment or losing someone. Take away the fear of separation, rejection, abandonment or loss and no contact is ineffective and likely to hurt your chances of getting back together with your ex.

3. No contact creates more distrust, disconnection, distance and resistance

When you go no contact without communicating to your ex what’s going on, and without so much as a word for weeks, how does your ex know that you will reach out again? How do they know you haven’t moved on? How do they know you’re still thinking about them or want them back?

In the beginning of this article, I pointed out that no contact is an avoidance coping strategy. Avoidance coping- also known as escape coping – is a maladaptive strategy in which a person changes their behavior to avoid thinking about, feeling, or doing difficult things or dealing with emotionally overwhelming situations.

When used as a short-term response to stress (i.e. heal and move on) avoidance coping strategy can be helpful, but when used as a solution to a problem (i.e. a strategy for attracting back an ex) avoidance coping creates more problems than it solves. When you reach out after no contact, the damage is done.

1) An anxious attachment ex who already is scared of separation will feel unsafe trying the relationship again with someone who can easily cut them off and leave them feeling rejected and abandoned.

2) An avoidant ex who doesn’t want a relationship with someone who has a hard time dealing with separation which avoidants need from time to time, will fear coming back. They may even see you needing 30 plus days to “deal with your emotions” as a red flag and a sign that you have a problem regulating or managing your emotions.

3) Even when “no contact” works to get back an ex, the anxious-avoidant dynamic doesn’t change. The relationship continues to struggle because neither person learned how to create safety for the other or is trying to make the other feel safe – and most people end up breaking up again.

Maladaptive coping makes things easier in the short-term but harder in the long term. I tell my clients that before you do anything ask yourself: “How will my actions right now help/hurt me later on?”

If you want your ex back but acting like you don’t want your ex back, if you want to be close with your ex but acting like you want distance or space, if you want your ex to see you still have feelings but acting like you don’t care and they don’t exist, and if you want your ex to see that you have changed, but acting like the same old passive aggressive, manipulative, angry and vindictive you, your actions are hurting your chances.

Basically if you are doing the opposite of what you want, chances are no contact will hurt your chances. I’ve worked with so many people who say, “I don’t regret doing no contact” even when it’s obvious that no contact hurt their chances and they’re unlikely to get back their ex because no contact created more distance and resistance.

Does going no contact make you a bad person?

Does going no contact make you a bad person? No, but it’s a sign that you have your own inner work to do that’s preventing your relationship from working.

Here’s the thing, when you are hurting or desperate you are only focused on how you feel and what can make you feel better. This in itself is not a bad thing, but if in the process of protecting yourself you make your ex feel insecure and unsafe, you will have a hard time getting them to feel safe enough to want to come back, and stay.

Whether to go no contact or not is a decision you’ll have to make for yourself. As I said above, my role as a coach is not to discourage people who want to go no contact from doing it, my role is to help those who are not sure if it is the right strategy for them to make an informed and educated decision.

Attachment styles is like an x-ray that shows the wounding and scaring that affects how we act in close and intimate relationships. We can either use the knowledge and insight from attachment theory to trigger attachment trauma in real time or or use it for healing for both ourselves and the people we love and care about.

Dr. Maya Angelou said, “People will forget what you said, people will forget what you did, but people will never forget how you made them feel.” Attachment theory confirms that we never forget how unsafe and insecure someone made us feel. Even so many years later, we never forget how our parents or attachment figures made us feel. So next time you see or hear someone say, “no contact works”, “no contact worked” or “no contact is working” ask yourself, do I want to be the person who re-traumatizes my ex for my benefit or the person who makes them feel safe no matter what?

Working on the issues that caused the break-up, working on yourself and becoming more secure and learning to balance being close and giving each other space is your best chance of getting back your ex. And if time and space to manage your emotions and heal healthier , there are emotionally safe ways to take care of you while protecting your connection at the same time.


No Contact Works Differently With A Dismissive Avoidant Ex

Why No Contact Will NOT Work On A Secure Attachment Style

This Is How An Avoidant Ex Reacts When You Reach Out After No Contact

7 Reasons Why Fearful Avoidants Do ‘No Contact’

How to Get Back Your Ex With Pressure Free Contact

More from Love Doctor Yangki Akiteng
If I Contact My Ex Will They Think I’ll Always Be Around?
Question: Yangki, doesn’t keeping in contact make your ex think that you’ll...
Read More
Join the Conversation


  1. says: Nelab

    I used NC to get him to come back, but NC is helping me realize that I deserve better. And we’d probably not get back together since I want children and he doesn’t.

    1. Good for you! I’ve worked with women who say they’re willing to give up wanting children if that’s what will get an ex back. After they get an ex back they revert back to trying to convince him to want children or adopt. They break up again. It’s good to know what your deal-breakers are and find someone more compatible than waste time and emotions trying to arm twist an ex.

  2. says: Roger

    I have a question, I apply NC for a while my ex girlfriend contacts me and then I act like I did not care, later on I just contacted her and she was glad to heard from me. We even go out together even when I know she is with someone else, she just wrote me emails like two times and calls me once, all the other times I was the one making the calling and sending emails, she always is glad to heard from me but never calls me or send email. I think she is doing mind games but I’m still wants her back, how do I know if this are mind games. I send an email to her from time to time to know how she is and try to get more involved with her life with questios and be really happy for whatever response she give me, I mean honestly happy.

    Any thoughts on this?

  3. says: Gaz

    There are several reasons why No Contact has been appropriated by narcissists. For one, it’s easier using No Contact if you never attached in the first place. If you were never emotionally invested in the relationship, it’s easier to walk away. Narcissists also have a desire to punish those who fail them, criticize them, trigger their shame. On the surface, No Contact may appear to be warranted and people support narcissist’s convincing claims; but beneath their pretense of self-protection is hostility, aggression, and varying degrees of sadism.

  4. says: songbird

    Being ignored by someone who is supposed to love you is horrible. I have abandonment issues and 3 yr abusive relationship and thought I found the one. He turned out to be manipulative an immature and we had a few fights and he completely ignore me. I will never forget the feelings it brought up an definitely not taking him back even if he comes back crawling on his ass.

    1. Believe it or not, I very much agree with you that many people use NC thinking it’s for getting their ex back. I also agree with you that there are SOME who actually don’t even realize they are playing a mind game. But there are also people who don’t know any other way to make themselves attractive and desired other than through mind games… very sad, but true.

      If you really understand NC, it’s a concept based on depriving someone of attention or love, with the hope of triggering some hidden insecurities or fears of rejection/abandonment. That’s what I have a PROBLEM with.

      I don’t believe that anyone who truly knows love would do something so cruel to someone else to get what he/she wants. A person who knows love will see this as some twisted selfish idea of love, and will NOT embrace NC no matter how it’s marketed and no matter how many people use it. I can see someone who does not want anything to do with their ex — for one reason or the other — using NC to sever all future contact. But someone you want a relationship with, it’s just pure selfish– and cruel.

      How would someone who does that to someone else feel if it was done to them???? If one is so hurt/angry by the break-up to the point of acting cruel… why not just move on? Why waste time and energy trying to get even with someone who probably doesn’t even care about you anymore…

      Yes, you guessed it… I have a deep dislike for selfish and intentionally cruel people… (:

  5. says: Aly Diehel

    Unless someone is in an abusive relationship, please throw the no contact rule out the window. It’s the biggest bunch of horseshit in the dating and relationship game EVER!!!!

    1. says: Love Doctor, Yangki Akiteng

      I agree with you 200%, on everything…

      What most people don’t realize is that the “No Contact Rule” is mostly a North American thing. I talk to people all over the world, and some people are really confused as to why an adult who wants a relationship with their ex cuts that same person off for 21, 30, 60 or 90 days.

      I think it has a lot to do with how we each learned to respond or react when we do not get what we want, or are told “not now”.

      Some people can easily take it in stride but others find it really hard to emotionally deal with rejection, perceived or real.

      And many “experts” instead of helping people deal with rejection in a healthy and positive way, encourage them to react in a very unhealthy way. Truly sad!

      All you have to do to see the damage of such advice is look at the quality of relationships in different parts of the world. Our North American relationships are really messed up…. it’s all about manipulation, power-struggles and me, me, me. Very little focus, if any on “US” (you AND I).

  6. says: MikeY

    I am really grateful for this site and the emotional depth it brings to relationships and breakups. I personally have never understood no contact, many have tried to explain it to me but no matter how they twist it, it still sounds unhealthy to me. The purpose of dating someone is to see if you can actually spend the rest of your life together. If for whatever reason, you find that you can’t be together as a couple or spend the rest of your lives together, well, that’s life. It doesn’t mean you can’t still find value in that person as a friend. He or she probably knows you better than anyone else in the world. Why wouldn’t you want to have someone who has wonderful insight into who you are in your life?

    1. says: Love Doctor, Yangki Akiteng

      Thank you for your kind words. That’s the way I see dating/relationship too. Unfortunately not everyone has the same understanding of dating and/or relationships. Many take dating/relationships as trying to find someone to “make me happy ” and when that “happiness” is taken away, they lash out in all sorts of ways. The saddest part of all… these same emotional reactions to the end of a relationship creates a cycle of unhealthy attachments and relationships. It then makes sense to cut someone off… they’re not only disposable, they’re a painful reminder of the unhealthy attachment/relationship.

      That’s a world away from “someone who has wonderful insight into who you are”.

    1. says: Love Doctor, Yangki Akiteng

      Which is healthier…

      1) Detaching to allow the other person space to be him/herself OR

      2) Learning how to stay connected and still allow each other space to be yourselves?

      I’d think the later because it’s about balance… independence and interdependence.

      Personally, I wouldn’t want to be with a person who can’t balance connection and independence… and goes from one extreme (too much contact) to another (no contact at all), and then back again. I’d be weary of someone like that.

      If you decide to cut me off, then be consistent… and stay cut off. But that’s just me… I have little tolerance for unhealthy relationships.

  7. says: Angeline

    I ignored an ex boyfriend for over 1 year and I regret it. It tore apart the relationship and allowed room for someone else to come in between us. May be it works for needy men but it did not work for my ex who is secure and confident man. But if I were to do it again. definetly not going that route again. For all you who still have a chance, keep the lines of communication open.

Leave a comment
Leave a comment

Your email address will not be published. Required fields are marked *