How to Overcome Limerence and Embrace Healthy Relationships

Limerence can feel like an intense emotional storm that sweeps you off your feet, but it often leaves confusion and heartache in its wake. Many people mistake limerence for love, which can trap them in cycles of obsession and disappointment. Understanding what limerence really is and learning how to move past it opens the door to healthier, more fulfilling relationships.

As a psychologist, I often hear people describe a state that feels like love but behaves more like an obsession: relentless thoughts, stomach-dropping uncertainty, and a mood that rises and falls with a text message. Many discover there’s a word for it: limerence.

The term was introduced by psychologist Dorothy Tennov to describe an intense, involuntary preoccupation with a particular person (often called the “limerent object”), alongside a powerful longing for reciprocation (Tennov, 1979). Limerence can feel intoxicating. It can also be deeply destabilising—especially when it interferes with work, sleep, self-esteem, or existing relationships.

This blog explains what limerence is, how it differs from love, why it can become so consuming, and how you can regain control.

Finding calm and clarity in nature during emotional struggle

What Is Limerence and How Does It Affect You?

People experiencing limerence often:

• Feel euphoric when they receive attention from the object of their affection

• Obsess over small interactions or messages

• Experience anxiety or despair when ignored or rejected

• Struggle to focus on other parts of life

  
  

This emotional rollercoaster can disrupt daily functioning and cloud judgment. Recognising limerence is the first step toward regaining control.

Understanding the Difference Between Limerence and Love

It’s easy to confuse limerence with love because both involve strong feelings toward someone else. However, they differ in important ways:

| Aspect | Limerence | Love |

|-------------------|--------------------------------------|---------------------------------------|

| Focus | Idealized image of the person | Whole person, including flaws |

| Emotional state | Intense highs and lows | Stable, secure, and nurturing |

| Dependency | Craving for reciprocation | Mutual respect and support |

| Time frame | Often short-lived or cyclical | Develops and deepens over time |

| Impact on self | Can cause loss of self-identity | Encourages growth and self-awareness |

Understanding these differences helps you see when your feelings are based on fantasy rather than reality. This awareness is crucial for moving forward.

It’s important to say: limerence is not a formal diagnosis in the DSM-5-TR. But it can overlap with processes we understand well in psychology: rumination, anxious attachment, reward learning, and compulsive reassurance-seeking (Bradbury, 2024).

Identifying Triggers and Patterns That Fuel Limerence

Limerence often follows recognisable patterns and is triggered by specific situations. Identifying these can help you interrupt the cycle.

Common triggers include:

• Uncertainty about the other person’s feelings

• Limited contact that leaves room for imagination

• Emotional vulnerability such as loneliness or low self-esteem

• Idealising the person’s qualities without seeing the whole picture

  
  

Patterns to watch for:

• Constantly checking your phone for messages

• Replaying conversations or encounters in your mind

• Avoiding other relationships or activities

• Feeling unable to focus on work or hobbies

  
  

By noticing these signs, you can begin taking steps to reduce their hold on you.

Why it feels so powerful: the psychology and the brain

Limerence often thrives in uncertainty—mixed signals, emotional unavailability, intermittent contact, or “almost-but-not-quite” relationships. From a behavioural learning perspective, unpredictable rewards (occasional attention, flirting, a rare warm message) can create especially persistent pursuit behaviours—similar to a variable ratio schedule of reinforcement (Skinner, 1953). It’s the “maybe this time” effect.

Neuroscience research on early-stage romantic attraction shows that intense romantic focus is associated with brain reward and motivation systems, including dopamine-rich pathways (Aron et al., 2005; Fisher et al., 2005). In everyday terms: your brain flags the person as highly salient, and your attention keeps snapping back to them, particularly when you’re stressed, lonely, or craving connection.

How to control limerence: practical strategies that work

The goal is not to shame yourself out of limerence. The goal is to reduce reinforcement, interrupt rumination, and rebuild secure anchors in your own life.

1) Reduce the “fuel” (behavioural boundaries)

Because limerence is partly maintained by reinforcement, the fastest lever is often behaviour:

Stop intermittent contact if possible (the “little pings” keep the loop alive)

Mute or unfollow them (you don’t need dramatic blocks; you need fewer cues)

Create a no-check rule (e.g., no searching, no rereading, no “just one look”)

Remove easy triggers: archived chats, photos, playlists, gifts

This is not about punishment. It’s about nervous system detox.

2) Treat rumination like a habit, not a truth (CBT-style)

Rumination usually comes with core beliefs such as:

“If I can just understand it, I’ll feel better.”

“If they choose me, I’ll finally be okay.”

“This means something about my worth.”

Try a simple CBT reframe:

Name it: “This is limerent thinking.”

Normalise it: “My brain is seeking certainty and reward.”

Redirect: “I’m choosing to return to my life, not the loop.”

It can help to write a short “reality statement” you read when triggered:

“Intensity is not compatibility. Uncertainty is not intimacy. I can tolerate not knowing.”

3) Use ACT skills: defusion and values (especially effective)

Acceptance and Commitment Therapy (ACT) doesn’t argue with thoughts; it changes your relationship to them (Hayes et al., 1999).

Try:

Defusion: “I’m having the thought that they are my only chance.”

Urge surfing: notice the craving like a wave; breathe; let it rise and fall

Values pivot: choose one small action aligned with your values (friendship, parenting, health, study, creativity). Limerence shrinks when your life expands.

4) Work with attachment needs (the deeper layer)

Limerence often spikes for people with anxious attachment patterns: heightened sensitivity to distance, intense longing, and hypervigilance to signs of rejection (Hazan & Shaver, 1987).

Ask:

• What does this person symbolise for me? Safety? Approval? Being “chosen”?

• What old wound is being touched: abandonment, invisibility, not feeling “enough”?

• What would secure love feel like in my body (calm, consistent, kind)?

Therapy can be especially helpful here because limerence is often less about them and more about an unmet relational need.

5) Replace the dopamine “hit” with healthier rewards

If limerence has become your stress relief, you’ll need replacements that genuinely regulate your system:

• movement (walks, dancing, strength training)

• social connection (not romance-focused; real presence)

• purposeful projects (learning, creating, volunteering)

• sleep and meal stabilisation (your brain is more vulnerable when depleted)

Practising Self-Care and Mindfulness to Regain Balance

Self-care and mindfulness are powerful tools for calming the mind and reducing obsessive thoughts. They help you reconnect with yourself and your needs.

Try these strategies:

• Mindful breathing: Spend a few minutes each day focusing on your breath to ground yourself in the present moment.

• Journaling: Write down your thoughts and feelings to gain clarity and release emotional tension.

• Physical activity: Exercise helps reduce stress and improves mood.

• Healthy routines: Maintain regular sleep, nutrition, and social activities to support emotional stability.

• Set boundaries: Limit time spent on social media or situations that trigger limerence.

  
  

These practices build resilience and create space for healthier emotional experiences.

Seeking Support from Friends or Professionals

You don’t have to face limerence alone. Sharing your feelings with trusted friends can provide perspective and comfort. Sometimes, professional help is needed to work through deeper emotional challenges.

Consider:

• Talking openly with close friends who listen without judgment

• Joining support groups where others share similar experiences

• Seeing a therapist who specialises in relationship issues or obsessive thoughts

  
  

Professional guidance can offer tailored strategies and emotional support to help you heal.

Support is not about judgment. It’s about helping you regain choice.

A compassionate final note.

Limerence can feel like fate. But psychologically, it often reflects a perfect storm of longing + uncertainty + reward learning + attachment needs. That’s not a character flaw—it’s a human nervous system doing its best to find connection and safety.

With boundaries, skill-building, and (when needed) therapy, limerence can soften. And often, what emerges on the other side is something more sustaining than obsession: clarity, self-respect, and the capacity for secure love.

Moving Forward and Embracing Healthy Relationships

Overcoming limerence is about shifting your focus from obsession to genuine connection. This takes time and patience but leads to more satisfying relationships.

Steps to take:

• Focus on building friendships and connections based on mutual respect

• Practice seeing people as whole individuals, not idealised images

• Develop your own interests and goals outside of relationships

• Be patient with yourself as you learn new emotional habits

  
  

Healthy relationships grow from balance, trust, and understanding. Moving beyond limerence allows you to experience love in its true form.

References (APA 7th)

Aron, A., Fisher, H., Mashek, D. J., Strong, G., Li, H., & Brown, L. L. (2005). Reward, motivation, and emotion systems associated with early-stage intense romantic love. Journal of Neurophysiology, 94(1), 327–337. https://doi.org/10.1152/jn.00838.2004

Bradbury, P. (2024). Limerence, hidden obsession, fixation, and rumination: A scoping review of human behaviour. Current Addiction Reports. https://doi.org/10.1007/s11896-024-09674-x

Fisher, H. E., Aron, A., & Brown, L. L. (2005). Romantic love: An fMRI study of a neural mechanism for mate choice. The Journal of Comparative Neurology, 493(1), 58–62. https://doi.org/10.1002/cne.20772

Hatfield, E., & Sprecher, S. (1986). Measuring passionate love in intimate relationships. Journal of Adolescence, 9(4), 383–410. https://doi.org/10.1016/S0140-1971(86)80043-4