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:
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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.
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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).
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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).
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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.
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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).
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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.
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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).
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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.