Ending a relationship is one of the toughest emotional trials that
individuals go through. Whether by mutual agreement or not, the
conclusion of a relationship can evoke a range of emotions such as
sorrow, rage, melancholy, and even a sense of liberation. Getting over a
breakup requires effort beyond just time, it necessitates deliberate
strategies to support emotional health and development. This blog delves
into evidence-based methods for navigating a breakup, providing
real-life examples and advice to help individuals through the healing
journey.
The Emotional Impact of a Breakup
Research conducted by Fisher et al. (2010) suggests that breakups
trigger similar neural pathways in the brain as physical pain. This is
the reason why the feeling of heartbreak is frequently intense. In
addition, according to Bowlby’s (1982) attachment theory, losing a
partner can disrupt the emotional security that has been developed,
leading to distress. Research also indicates that individuals with a
history of insecure attachment styles may experience symptoms of
depression
and reported for
anxiety
attacks every year. The numbers have experienced a following a breakup
(Fraley & Shaver, 2000).
Breakups frequently disturb one’s sense of self, as people adapt to
living without their significant other. Slotter et al. (2010) discovered
that the clarity of one’s self-concept diminishes following the
conclusion of a relationship, resulting in individuals experiencing
ambiguity regarding their identity and future.
Moving on after a breakup can be tough but it doesn’t have to be all
negative! Consider it as progressing in life-similar to transitioning
from a character constantly facing defeat in a particular game level to
exploring a different, thrilling one. You have the option to tap into
your inner Beyonce and groove to “Single Ladies” in your living area,
hosting a private dance celebration with sparkly adornments. How about
indulging in a marathon of that TV show your ex always disapproved of?
At last, you can enjoy those episodes without feeling guilty and
possibly find a new fixation.
Healthy Strategies for Recovery
Moving on after a breakup can present a difficult process, however,
implementing healthy strategies for the breakup can help in easing the
transition. Breakups usually result in a combination of strong emotions,
such as sadness, anger, confusion, and relief, and it is important to
learn how to handle these emotions for personal development and healing.
Approaching healing with patience, self-compassion, and support is
important, allowing space for grief while working on rebuilding
emotional well-being. Listed below are a few successful methods for
manoeuvring through this change:
-
Allow yourself to grieve: Grieving the end of a romantic partnership is important for the
healing process. Based on Kubler-ross and Kessler (2005),
individuals commonly go through five phases of grief: Denial, anger,
bargaining,
depression
and acceptance. Individuals may experience fluctuations between
different emotions as these stages are not in a straight line. One
day, an individual might feel
anger
, and they might experience profound sorrow while following. Not
judging these emotions can alleviate emotional stress. Rotella et
al. (2014) discovered that expressing emotions is more helpful than
suppressing them when dealing with negative experiences. Journaling
about emotions can help with emotional healing as well.
-
Cut off Contact (for now):
Keeping a distance from a former partner allows people to establish
emotional distance and avoids reopening past emotional experiences.
A study conducted by Sbarra and Emery (2005) indicates that
maintaining communication with a former partner leads to lasting
feelings of emotional pain. A small tip is to stop following or
muting your ex on social media to prevent constant reminders, which
may impede the process of healing. In a study, participants who
stopped talking to their exes experienced improved emotions half a
year after the breakup, according to Brumbaugh & Fraley
(2015).
-
Get in touch with loved ones and reconnect with friends:
Social support is essential for individuals to recover after a
breakup. Research indicates that having conversations with close
friends or family members helps to alleviate feelings of loneliness
and improve emotional health (Cohen & Wills, 1985). A good social
support system helps individuals cope with emotional distress better
than those without one (Uchino,2006).
-
Engage in physical activity:
Physical activity has been shown to improve mood and lessen stress.
Exercise causes the release of endorphins, which are natural mood
enhancers. Blumenthal et al. (2007) suggest that doing aerobic
exercises regularly can be as helpful as taking antidepressants for
reducing mild to moderate
depression. Engaging in activities like jogging, yoga, or swimming can act as
a positive method for dealing with emotional stress.
-
Engage in self-kindness and compassion:
Showing kindness to oneself in challenging times can speed up the
process of healing. Self-compassion means recognizing pain without
criticism and showing oneself the same kindness given to a friend
(Nef, 2011).
-
Steer clear of jumping into new relationships right after ending
a new one:
Getting into a new relationship right after a breakup may impede the
process of emotional recovery. Based on Brumbaugh and Fraley (2015),
rebound relationships are typically just a brief diversion instead
of a genuine bond, which can result in increased emotional
distress.
-
Participating in activities that bring happiness and satisfaction
can assist in reconstructing self-identity:
Exploring past interests or acquiring new talents can offer a
feeling of direction and achievement (Fredrickson, 2001).
-
Seek assistance from a professional:
Therapy is a valuable resource for people experiencing severe
emotional distress. CBT is especially helpful in dealing with
negative thought patterns related to breakups, according to Beck
(2011).
The Healing Process: A Case Study
Maya’s heart was shattered and she felt lost after her five-year
relationship suddenly came to an end. During the initial weeks, she
experienced trouble falling asleep and was consumed by feelings of
sadness. Nevertheless, she slowly introduced minor yet significant
alterations.
She contacted her friends for support and began writing a journal to
express her thoughts. She started running, which made her feel proud and
boosted her mood. She stopped communicating with her former partner,
giving herself a chance to recover emotionally. Attending therapy,
sessions assisted her in changing negative thought patterns and
directing her attention towards personal development. Maya expressed
feeling emotionally stable, with her rediscovered identity outside the
relationship after 6 months.
Conclusion
Healing from a breakup requires patience, commitment, and successful
coping strategies. Coping with a breakup includes grieving the
separation, cutting off communication for a while, seeking help from
friends and family, and participating in self-care activities. These
coping techniques can assist people in improving their ability to
control their emotional reactions to the situation. Getting help from a
professional can further aid in the process of overcoming emotional
hurdles following a breakup. Although separations are unquestionably
difficult, they can also present a chance for individuals to develop
personally and learn more about themselves.