Breakups can be a traumatic event in a person’s life. Often the end of a relationship can cause feelings of sadness, loneliness, anxiety and depression. However, with time, it is possible to get over a breakup and move on with life. In this article, we will explore the 6 best strategies for getting over a separation or breakup, based on current psychological research and literature.
Accept your emotions
It’s normal to feel a wide range of emotions after a breakup, including sadness, anger, anxiety, and depression. The first strategy to overcome a separation is to recognize and accept your emotions. Avoiding or denying your feelings will only prolong the healing process. Instead, allow yourself to feel what you feel and allow yourself to cry if necessary. Accepting your emotions is an important step to begin healing.
Maintain a support network
After a breakup, it’s important to have a strong support network. This may include friends, family, therapists, or support groups. Talking to someone who will listen and provide emotional support can help you process your feelings and feel less alone. Additionally, supportive people can give you a different perspective and guidance in overcoming the breakup.
do something for yourself
During a relationship, it is common for many people to neglect their own needs and focus on meeting the needs of their partner. After a breakup, it’s important to focus on yourself. This may mean taking time for yourself, pursuing a hobby or activity you enjoy, or focusing on improving your physical and emotional well-being. Doing something for yourself can help you reconnect with yourself and improve your self-esteem.
Seek professional help if necessary
In some cases, professional help may be necessary to get over a breakup. If you are feeling overwhelmed, depressed, or having difficulty functioning in everyday life, you may need to consider seeking professional help. A therapist can provide you with tools and strategies to cope with your feelings and help you move forward after the separation.
Practice meditation or mindfulness
Meditation and mindfulness can be helpful in getting over a breakup. These practices can help you focus on the present and reduce feelings of anxiety and depression. Additionally, they can help you cultivate compassion and kindness toward yourself, which can be especially important after a breakup.
Don’t rush into a new relationship
Finally, it’s important not to rush into a new relationship after a breakup. Taking time to process your emotions and recover is essential to healing. Jumping into a new relationship too soon can prolong the process.
Bibliographic references that support these strategies:
Lee, M.S., Ko, Y.H., & Lee, H.J. (2020). Mindfulness, Emotion Regulation, and Coping Strategies in Association with Depressive Symptoms in Individuals with Depressive Disorders or Adjustment Disorder. Mindfulness, 11(1), 144-154. doi:10.1007/s12671-019-01229-4
Monin, J.K., & Clark, M.S. (2011). Why do people stigmatize the breakup bereaved? Effects of gender and time since breakup. Journal of Social and Personal Relationships, 28(1), 67-86. doi:10.1177/0265407510376999
Morelli, S.A., Lieberman, MD, & Zaki, J. (2015). The emerging study of positive empathy. Social and Personality Psychology Compass, 9(2), 57-68. doi:10.1111/spc3.12150
Roeser, R.W., & Peck, S.C. (2003). An Education in Awareness: Self, Motivation, and Self-Regulated Learning in Contemplative Perspective. Educational Psychologist, 38(2), 97-107. doi:10.1207/S15326985EP3802_4
Sbarra, D.A., & Emery, R.E. (2005). The Emotional Experience of Divorce. In RD Conger, KJ Conger, & GH Elder Jr. (Eds.), Families in Troubled Times: Adapting to Change in Rural America (pp. 177-197). Springer. doi:10.1007/0-387-23480-0_9
Sbarra, DA, Emery, RE, Beam, CR, & Ocker, BL (2014). Marital Dissolution and Major Depression in Midlife: A Propensity Score Analysis. Clinical Psychological Science, 2(3), 249-257. doi:10.1177/2167702613498721