If you’ve ever caught yourself obsessively re-reading a text message trying to decode a single punctuation mark, convinced yourself that someone’s two-hour delayed reply means the relationship is basically over, or spent more time analyzing your own emotional patterns than you care to admit, first of all, you are not alone, and second of all, this list was made for you.
On Attachment is the highly acclaimed podcast by Stephanie Rigg, a certified relationship coach who specializes in how attachment shapes the way we live and love, and it has quietly become a lifeline for anyone trying to untangle the messy, beautiful, and deeply human business of connection. Diving deep into attachment theory, love, relationships, and intimacy, Stephanie shares her wisdom and experience to help listeners start making real changes in their lives and relationships. Here are some of the very best episodes of On Attachment to get your started.
#16: Anxious, Attachment, Conflict & Communication
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In this episode, the hosts explore the topic of anxious attachment and its relationship to conflict and communication in relationships. They break down why people with anxious attachment styles often have trouble recognizing and expressing what they need, and how a deep-seated fear of being abandoned can drive someone to avoid confrontation altogether. The episode also offers practical strategies for handling disagreements and difficult conversations in a healthier and more flexible way, helping listeners break free from the exhausting pattern of built-up resentment and repeated relationship ruptures.
#246: When Is It a Good Idea to Be Friends with an Ex? (Ask Steph)
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In this Ask Steph episode, Steph tackles the age-old question of whether staying friends with an ex is ever a good idea. She walks through the key things to consider when deciding if a post-breakup friendship is genuinely healthy or just keeping you emotionally stuck, covering everything from attachment and boundaries to healing and long-term wellbeing.
#113: How Stress Impacts Our Relationships
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Stephanie digs into how chronic stress wreaks havoc on our relationships, leaving us feeling disconnected, lonely, and resentful. She covers how stress amplifies attachment issues, what it does to our nervous system and the stories we tell ourselves, and offers practical tips for managing it better both individually and as a couple.
#44: 5 Reasons You Might Struggle to Apologise
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Stephanie explores why apologizing can feel so surprisingly difficult, even though it’s essential to repairing relationships. She unpacks the underlying reasons behind that resistance, from feeling misunderstood to the roles that people-pleasing and perfectionism play, and offers a path toward greater accountability and emotional maturity.
#147: 5 Traits To Look For in a Partner
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In this episode, the host breaks down five essential traits everyone should be looking for in a potential partner, emotional self-awareness, integrity, consistency, a sense of humor, and kindness, and why it’s so easy to overlook them when you’re caught up in the excitement of a new connection.
#92: How to Manage Jealousy in Relationships
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In this episode, Steph takes a closer look at jealousy, one of the most universal yet misunderstood emotions we experience. She explores what drives it, the difference between healthy and unhealthy expressions of it, and how to reframe it as a tool for deepening connection rather than causing damage. The episode is especially useful for anyone dealing with jealousy rooted in a partner’s past behavior.
#13: How to Navigate the Fear of Rejection
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The fear of rejection, an experience that holds many people back, and for some, becomes truly paralyzing. Stephanie explores how this fear connects to other patterns like constantly seeking approval and chronic people-pleasing, and offers guidance on how to work through it.
#209: 5 Green Flags in Early Dating
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Stephanies shifts the focus away from red flags and toward green ones, the encouraging signs that someone might actually be a genuinely good match. She covers how to tune into the way someone makes you feel, what it looks like when interest is sincere rather than overwhelming, and why ease, playfulness, and feeling truly seen are some of the most telling indicators of a healthy connection.
#126: 5 Hard (But Liberating) Truths About Break-Ups
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Stephanie gets honest about breakups: what they really involve and why the advice out there can be so contradictory. She shares some hard but ultimately freeing truths about the process, and reframes the end of a relationship as a genuine opportunity for self-discovery and growth.
#34: “What If I Outgrow My Partner?”
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In this episode, Stephanie tackles the tricky situation of wanting to grow and heal personally while a partner shows little interest in doing the same. She acknowledges how difficult this can be, especially in anxious-avoidant relationship dynamics, and offers helpful mindset shifts and practical tips for staying focused on individual growth while trusting that the relationship can still find its footing.