as of about 5 months ago, I entered into a poly relationship with my best friend and her boyfriend. Since starting the relationship, we've agreed to become a triad, so her boyfriend is now also my partner.
I'm basically really struggling with relationship anxiety. I'm trying to be quite proactive about it both with myself - journalling, practicing mindfulness, using CBT to interrupt harmful thought patterns - and with both of them - telling them how I feel, when I'm anxious, what I need when I need it. But I still get this feeling like I'm going to be feeling anxious forever? It's hard finding advice online that relates to specifically poly relationships.
This isn't my first poly relationship, and it's weird because in my previous one I didn't get any of this anxiety. I think, strangely, it might be because this one is actually healthier than the last? We have scheduled meetings, we discuss the relationship often, which I never have before. Although I know it's good and valuable, sometimes bringing up something I need or have been thinking about fills me with dread. I do try and push through that, in a kind of exposure therapy way, but I feel bad because every time I bring something up I end up crying. I know it's important to work through that, but often these situations just compound on my anxiety in the heat of the moment - not only am I anxious about whatever I'm bringing up, but also anxious about myself crying and perhaps making my partners feel guilty about whatever I'm asking for, perhaps forcing themselves into something they don't want.
I trust both my partners and one of the mantras I come back to again and again is that if there was something wrong they would tell me. And that it's not all my responsibility to make this relationship work - all I can do is be honest about how I'm feeling and trust they will be too. But at times the anxiety feels really all-consuming and I get this feeling like it's kind of ruining the relationship.
I suppose my question, after all of this, is whether anyone else has any experience with relationship anxiety within poly relationships? Does it get better? I feel like I'm flying blind. And although I know I can talk to my partners about it, and I do, I think I’m feeling a need for a space or conversation outside of the relationship because of what I mentioned before about compounded anxiety.
There’s a lot of advice out there about how anxiety is made worse by avoiding the thing that makes you anxious, and there’s also a lot of advice out there that says you should bring things up with your partners and talk through them in order to resolve problems like this.
It sounds like you’ve been getting, and taking, a lot of that advice, so I won’t repeat it here. I do want to give you MAJOR kudos for doing all this self-work, for not letting your anxiety hold you back from important relationship conversations, for using CBT and mindfulness and all those other tools. Definitely keep doing that, and be proud of yourself for doing it!
At the same time, there is such thing as “too much of a good thing.” In some cases, an over-emphasis on “processing” and “talking things out” can make a problem worse rather than better. It’s possible that having scheduled meetings and feeling like you need to hash out and give voice to every single negative emotion is causing you to ruminate on them more than necessary. Sometimes it’s okay to just let feelings and experiences pass without giving language to them, constructing a narrative around them, and seeking solutions or reassurance or validation after the fact.
So, if you think it would help, consider scaling back on all these conversations - not because you are indulging your anxiety, but just because they might not be all that necessary. See what it’s like to just let the relationship be what it is, and bring things up organically as you feel they need to be addressed rather than scheduling meetings. (If you think this advice is off base, feel free to ignore it!)
Also, one key thing to note that if you are dealing with this sort of chronic, long-term anxiety that doesn’t seem to go away even when you’re doing everything right - engaging in healthy behaviors, cultivating healthy relationships - that is exactly the sort of situation that medication was meant for! You might not be able to Mantra and Mindfulness your way out of this, nor do you have to. This might not be an issue with polyamory or your relationships at all, and you can find support outside of focusing on How To Be Better At Polyamory By Brute Force. Consider working with a mental healthcare professional to find ways to make things easier on yourself.
If you find yourself crying during hard conversations, but you don’t want your partners to focus on your crying and feel like it distracts from the issue you’re trying to discuss, you can also write them letters or emails to express things. That way you can say what you want to say without having to worry about managing your emotional reactions. A lot of people emphasize the importance of “face to face” conversations, but it sounds like these scheduled meetings and frequent emotional check-ins are making things harder, not easier, for you. See if it works for you and your partners to chat more casually over a text-based platform or for you to share writing with them that expresses how you feel.
Another piece of advice I have is, if you are going to keep having these structured discussions, try to set goals or intentions for the conversation going forward. If you’re not asking them to change anything about their behavior, but you just want to share your feelings and be heard, state that up front. If you are asking a specific question you want an honest answer for, or if you are bringing up a problem you want to find a solution for, let them know. Don’t just set aside an hour to talk about feelings and relationship stuff, and then spiral around and around. I’ve seen this happen a LOT, and even with the best of intentions, it tends to cause more problems than it solves.
Finally, you asked if anyone has experience with this and whether it gets better: I can only speak for myself, but I have a diagnosed anxiety disorder (a pretty severe case, too) and I can tell you that, yes, this type of anxiety is possible to manage. It is not, however, fully manageable or treatable by focusing on it in lots of relationship conversations. Sometimes, paradoxically, the harder you try to solve a problem like this, the worse it gets. You also need some distractions, self-soothing techniques, and just fun quality time with yourself and your partners. You might also need therapy (not focused on your relationship, but for anxiety management in general) and medication.
As for finding places to talk about this outside of your partners, that’s a great idea - a place to vent, process, ask questions, etc. without placing extra demands on the relationship. I’d recommend checking out some online spaces for polyamorous people (you can find some here.) However, know that anxious or negative thoughts can be reinforced by going over them multiple times, describing them, sharing them with others, etc. So be very careful about how you spend your time in these communities. Are you mostly expressing your painful thoughts, hanging out in the “vent” channels, and giving language to your anxiety? Or are you seeking friendship, connection, and advice?
In general, my advice is to try and let go of your anxiety-about-your-anxiety. Stop treating it like a problem that can be solved with more time, more attention, and more work. Lean in to the things that make you happy in this relationship, and know that you don’t have to ‘address’ every anxious feeling. Find ways to make these relationship conversations easier for yourself (set intentions, do things in writing, scale back on them) and trust your future self to handle things as they arise.