11 Breakup Survival Tips (That Don’t Involve Positive Thinking)

Breakups are as much a part of the human experience as a breathing oxygen and not licking cactuses. It’s actual science that going through a breakup does the same thing to your body as withdrawal from an addiction, activating the part of the brain associated with motivation, reward and addiction cravings.

As well as this, emotional pain triggers the same pathways in the brain as physical pain. 

That’s the bad news. The good news is that it will get better. 

If you’re going through a breakup now you’ll probably want to file that under ‘B‘ for ‘But you don’t get it – no-body has ever lost like I’ve lost.’  Yes. It’s highly possible that humankind is unfamiliar with the level of wretched misery you’ve fallen to now, but read on anyway, because the ugly truth is that the only way through a breakup is straight through the middle. Here’s how to start with that:

  1. Don’t make any big decisions.   

    Tattoos, relationships, work and cutting off your locks. It might seem seem like a good idea to get ‘Just Breathe,’ or ‘Live Life‘ tattooed in times roman 120pt on your forearm but seriously, if you need these sort of reminders so badly as to have them embedded into your skin, then you’re in no position to be making life-lasting decisions. They might all turn out to be great decisions one day, but make them when Rhianna stops singing ‘Love the way you lie’ in your head. ‘Just gonna stand there and watch me bu…’ Don’t. Just don’t.

  2. Unfriend him (or her) on Facebook.   Do it right now. We’ll wait.

    He’s not going to be posting sad faced ‘missing you’ selfies from the places you used to go – and anything else, you don’t need to know about. Keeping up the follow will swallow you whole. The only reason to have him there is to check he’s not getting on with his life too happily without you. He will be. So will you, without him, just as soon as you stop the Facebook stalk. If you’re going to keep him friended, just rip your heart from your chest, hand it over and tell him to squeeze. It will hurt a lot less.  

  3. Exercise. Just not at the gym he goes to. At the same time he goes there.

    Possibly the only exercise you’ll feel like doing is hurling ‘that’ photo of both of you across the room but if you can manage something more active (though perhaps less cathartic) you will feel better afterwards. Cortisol, the stress hormone, will be making itself at home inside you. One way to take the fire out of cortisol is to exercise. Exercise will also stimulate the brain to release endorphins (the feel good chemicals) and you’ll already be short on them so you’ve got nothing to lose. You don’t have to work up a sweat – going for a walk will do. A caveat though: If the activity involves walking slowly past his house or climbing up the stormwater pipe to get a look into his window, it doesn’t count as exercise. It counts as stalking. 

  4. Get rid of texting capacity if you’re going to have a drink. A couple of drinks won’t make you Shakespeare. They just won’t.

    Alcohol is a depressant, so if you’re on a downhill slide it’s best to stay away from it. If you are going to have a drink though, protect yourself at all costs from the temptation to drunk text. You’re human. You’ll want to. But don’t fall for the courage that comes in a bottle of decent pinot. It’s been fed by slightly hammered wisdom and it won’t end well. Never. Ever. Just give your phone to a friend you trust and tell her to feed it to a pack of wolves before even thinking of giving it back to you. Unless you’re totally – totally – sober. You won’t need to explain why. She’ll get it. 

  5. Connect with friends and family. 

    The real ones. Not the ones who you haven’t heard from since the last crisis. The real ones who will sit through ‘Love Actually’ with you for the 37th time and eat microwaved Indian from the dodgy plastic container it came in last night because you used the last clean plate three days ago. One of the reasons a breakup hurts so much is because it messes around with the primal need to be connected to other people. You might not be able to be with the one person you want to be with, but spending time with your tribe will feed the human need for connection and will bring a much needed boost of oxytocin (the happy hormone) you’ve been missing. And those real friends? On the way out the door they’ll pop the dishwasher on before telling you they’ve organised for both of you to do salsa dancing classes to get you out of the house. Don’t argue. Just go. There’s a good chance you’re starting to smell like a week-long temper and it will only get worse.

  6. Give your bedroom a bit of a reno. And get some sleep.

    Buy new sheets, new pjs and new scented candles for your bedroom – nothing that reminds you of him. Get rid of anything that makes you think of what you’ve lost. And then remind yourself that you haven’t lost it because it wasn’t there. Otherwise he would be too. Shake away those sepia dusted images of the two of you at your almost-but-not-quite spring wedding staring longingly at each other or the buffet. Keep your ‘OMG My Wedding Yay’ Pinterest board though. It will still come in handy one day. If you want it to. It just won’t be with him – and that will be okay, you’ll see. And stop falling asleep on the couch in your day clothes. 

  7. Eat Healthy. Or don’t. Whatever. Just don’t keep it going for too long.

    You’re doing it tough.  You’ve got enough to worry about – you don’t need to get sick on top of everything else. Give your body what it needs to function. Eat healthy and eat regularly. Of course, the occasional crowd-pleaser bucket of fried chicken won’t hurt. Everything in moderation. Or in a delicious crunchy coating.

  8.  He’s gone. He’s not coming back. But you are.

    Every breakup survival needs a breakup comeback. When the time is right, plan for yours. Do something you wouldn’t have done while you were with him – and no – that doesn’t mean hooking up with Russell, the 40-something from accounts with the earring and gold bracelet who threw you a cheesey line at office drinks. He’s not the only man to own a guitar and being able to play the first four bars of The Simpsons doesn’t make him a musician. Leave Russell where you found him – possibly texting Shona, Shaniqua and Shaniya – and instead learn Italian, cook French, buy new lingerie (with you in mind, because you deserve it), plan a girls trip to Morocco – or if you’re budget’s gasping for breath, a girls’ trip to Target for your new lacy knickers will do fine.

  9.  Don’t meet up for coffee as friends. Actually, don’t do anything as friends.

    There is nothing in this ‘let’s be friends’ thing for you. No doubt you’re a mature, emotionally together lady-human who can deal with this just fine, and deal with it you will … until he wants to introduce you to his new friend Sally – ‘Sal’ – the pilates instructor who snacks on kale and beetroot juice and drops a quick line about the movie they saw last night together. Together. As in, to-geth-er. Rational heads don’t necessarily follow broken hearts. There. I said it. So when they go to the movies, you (quietly) go to ‘What. A. Jackass. Did I ever really know him no I don’t think I did because we’ve been untogether for three months now which is practically five minutes in breakup years and now he’s watching movies with some girl and that can only mean that they’re shagging and she says his name like they’re practically engaged and I can’t believe this did he ever really care about me at awwwwwwlllll?’ Sound familiar? Nope? Well maybe just me then. At any rate, you loved him once remember. And he loved you. It’s hard to go backwards from that.

    If you can take the dignified high road and forgive and forget and be friends, good for you, but you might be heading for trouble. You’ve been there. Done that. Nothing to gain from doing it again. In this sort of relationship, someone will always want more. And it probably won’t be him – especially if it’s only been weeks since he was outta there. If he is the one that wants more, then still ‘no’. A few weeks is never enough for him to ”find himself’.  He’s not a remote that slipped behind the couch. It’s never that simple. Never.

    Of course, if you have kids together you will have to stay on friendly terms (at least in front of the kids). It might not be easy but you’re a woman who will always love your kids more than you’ll want to hate any man so you’ll be fine. You’re phenomenal. And that’s why you’re his loss. Remember that.

  10.  Look for what it can give you.

    Sometimes when you’re down it’s because there’s something down there you’re meant to find. As part of your breakup survival, look for the gems. What can you learn? Why did you choose the relationship? What’s the wisdom that’s left for you when everything is said and done? Everyone comes into our lives to learn from us or to teach us. What have you learnt? The fact that it’s over doesn’t mean it wasn’t important. It just means it’s run its course and it’s no longer the right one. Use it as a step up to the one that is.

  11.  You only have to get through today.

    Don’t think too far ahead. It still has the imprints of you and him with your perfectly behaved children, that spring wedding and you running that marathon (actually, keep that one – just don’t have him at the finish line ready to receive you and your gazelle-esque stride). Just don’t go there. Unless it’s to make real plans for something fun. You only have to get through today. You can deal with tomorrow when it gets to you. Just put one foot in front of the other and it will get easier. Promise.

Above all else remember that the path to wisdom and a happy life is often littered with shards of broken hearts, including our own. And keep going. You’ll get there. 

What are your breakup survival remedies? Let us know in the comments below …

136 Comments

Audrey

I have just been broken up with for the third time by the same man whom I have been with for a year and a half. I also work with him and have to see him everyday. He is an alcoholic and broke up for good reason because of it. I knew it was probably coming, but I am still hurting greatly and feel so utterly lonely. I suddenly have way too much time and no energy. I feel like my head is detached and wont work right. I have so much emotion. Yet he seems okay. I struggle to keep my mind busy because not doing so hurts too much. What is this life we live? What is the purpose for all the pain? I started dating him as I was getting divorced 2 years ago. I’m about to graduate with my Associates degree. I’ve moved back with my parents. I’m 34 years old. So many changes. So many struggles. My heart is so heavy.

Reply
Brooke

My biggest question, my most troubling why, is if I loved this person so deeply, truly fought to have and fought to keep this person, what does that say about me? My choices reflect my needs and my needs reflect my worth, so why did I choose someone who is incredibly unstable, to the extent of being unwell? Why did I try to integrate this person into my family with two little kids? How did I let myself depend on someone financially and emotionally who from the start was intensely undependable? The bond between us was so intense. I welded myself to a person who, when he brought me joy, did it magnificently; he made me Helen of Troy, but when he disappointed it’s the stuff of comedy routines. It’s so unkind to be absurd. Am I inherently unstable? Why did I tolerate this? These wild swings? Why do I still crave him? Despite the wreckage? It makes me fear my judgment, what I might love next, and what makes me capable of being treated like this. I grieve most this rising knowledge that I will never be happy. There are plenty of other guys out there who will mistreat me if that’s what I’m into. They need only be sexy, creative, witty, and intensely bright, and eager to oscillate between treating me like fetid garbage and Lady Gaga. I woke up, and realized I am Courtney Love. Except he’s still out there.

Reply
Deena

I don’t even know where to begin. I have been in what I suspect is a mentally and emotionally abusive relationship for a little over a year which has finally come to a very painful end. The entire relationship I spent trying to prove my worth and value to this person with them constantly criticizing me. They would tell me that I am boring, I have no goals, I am not passionate etc. in addition to them constantly insinuating that I am dumb and all that. It wasn’t all bad. It did come across like they were truly trying to help me be a better person. Anyway due to unforeseen circumstances I fell into depression. At that point I just knew it over for me as I had been hanging by a loose thread anyway. I had to tell him I was unable to give him what he wants from me right now and I did hope he would stay and give me more time to get back on my feet. He chose to leave and expose the private reason I was depressed to his entire family. Devastated is an understatement for how I feel. I would have never predicted that my life could unravel with such a series of unfortunate events. I don’t know how I could ever be happy again. I am so traumatized by life. So much loss all at the same time. Every step I take I hear his voice “be more fun! Show me you’re passionate! Impress me!”. The feeling of worthlessness is something that nobody will ever fully understand. I’m not sleeping. In addition I need to spend lots of money and time to fix the issue that resulted in me being depressed. I have so much guilt and regret and I am just a shell of my former self. I will never forget how low I feel right now. I pray I make it to the other side.

Reply
Mercedes N

I’m going through a break up right now and reading your post actually gives me strength for me and you. Only because I know you will get past this, pain doesn’t last forever and everything on this planet is temporary especially emotions. You don’t think your strong enough to pass this phase but you are and eventually you will have no choice but to let go of the pain in the same sense you had to let go of your relationship. Nothing happens on OUR Time just because we want it to. There is a very valuable lesson for you in this which is why you are STUCK, A lesson that’s bigger than the relationship it’s self. After reading this you made me realize how I MUST SOUND LOL, Just like you. But without even knowing you I see the light at the end of the tunnel, which means that my light will come soon too. Stay strong, we have our whole lives ahead of us don’t stay stuck in the moment…especially a bad one lol.

Reply
Teresa

He is a narcissist. Read everything you can on narcissistic personality disorder. Put your running shoes on and don’t look back. You are lucky to have escaped him.

Reply
Imelda k

I know how low you feel because i’m going through the same thing and all i wanna do is dissapear to another continet if possible…but one day at a time we will get to the other side happy and peaceful.hang on

Reply
Shane

We we’re just together for 3 months compared to others that was been on a long term relationships that was ended but heck, why am I feeling this way. When throughout that relationship I was the only one suffering. He was my crush and everything just happen so fast that I didn’t even notice. I got pregnant but the only thing that I hear from him is he will think first leaving me behind. At first I understand him or I did try to understand him. I don’t even know why I love him when all he did was break my heart. I’m 5 months pregnant know and I’m just taking care of it myself without his help and even support which I told him so. He is the most ungrateful man I ever know but why do I still love him despite of that. It is so frustrating because I ended up stalking his facebook and stuff like that and when he texted me I just got excited and have my hopes up again even though I know it will just end up me hurting myself. I’m so stressed and depressed by this already and the only thing that keeps me going is the child that I’m bearing . I don’t really know what to do know or I’ll say I know what to do but it is so hard for me to do it. 🙁

Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Follow Hey Sigmund on Instagram

Today was an ending and a beginning. My darling girl finished year 12. The final year at school is tough enough, but this year was seismic. Our teens have moved through this year with the most outstanding courage and grace and strength, and now it is time for them to rest and play. My gosh they deserve it. 

It is true that this is a time of celebration, but it can also be an intense time of self-reflection for our teens. (I can remember the same feelings when my gorgeous boy finished so many years ago!) My daughter has described it as, ‘I feel as though I’ve outgrown myself but my new self isn’t ready yet.’ This just makes so much sense. 

There is a beautifully fertile void that is waiting for whatever comes next for each of them, but that void is still a void. At different times it might feel exciting, overwhelming, or brutal in its emptiness.

We also have to remember that this is a time of letting go, and there might be grief that comes with that. Before they can grab on to their next big adventure, they have to let go of the guard rails. This means gently adjusting their hold on the world they have known for the last 12+ years, with its places and routines and people that have felt like home on so many days. There will be redirects and shiftings, and through it all the things that need to stay will stay, and the things that need to adjust will adjust. 

To my darling girl, your loved incredible friends, and the teens who make our world what it is - you are the beautiful  thinkers, the big feelers, the creators, the change makers, and the ones who will craft and grow a better world. However you might feel now, the lights are waiting to shine for you and because of you. The world beyond school is opening its arms to you. That opening might happen quickly, or gently, or smoothly or chaotically, but it will happen. This world needs every one of you - your voices, your spirits, your fire, your softness, your strength and your power. You are world-ready, and we are so glad you are here xxx
When our kids or teens are in high emotion, their words might sound anxious, angry, inconsolable, jealous, defiant. As messy as the words might be, they have a good reason for being there. Big feelings surge as a way to influence the environment to meet a need. Of course, sometimes the fallout from this can be nuclear.
⠀⠀
Wherever there is a big emotion, there will always be an important need behind it - safety, comfort, attention, food, rest, connection. The need will always be valid, even if the way they’re going about meeting it is a little rough. As with so many difficult parenting moments, there will be gold in the middle of the mess if we know where to look. 
⠀⠀
There will be times for shaping the behaviour into a healthier response, but in the middle of a big feeling is not one of those times. Big feelings are NOT a sign of dysfunction, bad kids or bad parenting. They are a part of being human, and they bring rich opportunities for wisdom, learning and growth. .
⠀⠀
Parenting isn’t about stopping the emotional storms, but about moving through the storm and reaching the other side in a way that preserves the opportunity for our kids and teens to learn and grow from the experience - and they will always learn best from experience. 
⠀⠀
To calm a big feeling, name what you see, ‘I can see you’re disappointed. I know how much you wanted that’, or, ‘I can see this feels big for you,’ or, ‘You’re angry at me about .. aren’t you. I understand that. I would be mad too if I had to […],’ or ‘It sounds like today has been a really hard day.’ 
⠀⠀
When we connect with the emotion, we help soothe the nervous system. The emotion has done its job, found support, and can start to ease. 
⠀⠀
When they ‘let go’ they’re letting us in on their deepest and most honest emotional selves. We don’t need to change that. What we need to do is meet them where they and gently guide them from there. When they feel seen and understood, their trust in us and their connection to us will deepen, opening the way for our influence.
⠀⠀

#parenthood #parenting #positiveparenting #parentingtips #childdevelopment #neuronurtured #anxiety #anxietyinchildren #childanxiety #motherhoodcommunity #parenti
When they are at that line, deciding whether to retreat to safety or move forward into brave, there will be a part of them that will know they have what it takes to be brave. It might be pale, or quiet, or a little tumbled by the noise from anxiety, but it will be there. And it will be magical. Our job as their flight crew is to clear the way for this magical part of them to rise. ‘I can see this feels scary for you - and I know you can do this.’ 
⠀⠀

⠀⠀

 #mindfulparenting #neuronurtured #parentingteens #neurodevelopment #braindevelopment #positiveparenting #parenting #parenthood #childdevelopment #parentingtip #adolescence #positiveparentingtips #anxietyawareness #anxietyinchildren #childanxiety #parentingadvice #anxiety #parentingtips #motherhoodcommunity #anxietysupport #mentalhealth #heyawesome #heysigmund #heywarrior
When our kids or teens are struggling, it can be hard to know what they need. It can also be hard for them to say. It can be this way for all of us - we don't always know what we need from the people around us. It might be space, or distraction, or silence, or maybe acknowledging and being there is enough. Sometimes we might need to know that the people we love aren't taking our need for space, or our confusion or anger or sadness personally, and that they are still there within reach.
⠀⠀
What can be easier is thinking about what other people might need. Asking this when they are calm can invite a different perspective and can give you some insight into what they need to hear when they are going through similar. Don't worry if you just get a shrug, or a disheartened, 'I don't know'. They don't need to know, and neither do we. The question in itself might be enough to open a new way through any sense of 'stuckness' or helplessness they might be feeling.
⠀⠀

⠀⠀
#parenthood #parenting #positiveparenting #parentingtips #childdevelopment #parentingadvice #parentingtip #mindfulparenting #positiveparentingtips #neurodevelopment #parentingteens
Give them space to talk but you don’t need to fix anything. You’ll want to, but the answers are in them, not us. Sometimes the answer will be to feel it out, or push for change, or feel the futility of it all so the feeling can let go, knowing it’s done it’s job - it’s recruited support, or raised awareness that something isn’t right.

Sometimes the feelings might be seismic but the words might be gone for a while. That’s okay too. Do they want to start with whatever words are there? Or talk about something else? Or go for a walk with you? Watch a movie with you? Or do a spontaneous, unnecessary drive thru with you just because you can - no words, no need to explain - just you and them and car music for the next 20 minutes. 

The more you can validate what they’re feeling (maybe, ‘Today was big for you wasn’t it’) and give them space to feel, the more they can feel the feeling, understand the need that’s fuelling it, and experiment with ways to deal with it. Sometimes, ‘dealing with it’ might mean acknowledging that there is something that feels big or important and a little out of reach right now, and feeling the fullness and futility of that. 

Part of building resilience is recognising that some days are rubbish, and that sometimes those days last for longer than they should, but we get through. First we feel floored, then we feel stuck, then we shift because the only choices we have we have are to stay down or move, even when moving hurts. Then, eventually we adjust - either ourselves, the problem, or to a new ‘is’. But the learning comes from experience.

I wish our kids never felt pain, but we don’t get to decide that. We don’t get to decide how our children grow, but we do get to decide how much space and support we give them for this growth. We can love them through it but we can’t love them out of it. I wish we could but we can’t.

So instead of feeling the need to silence their pain, make space for it. In the end we have no choice. Sometimes all the love in the world won’t be enough to put the wrong things right, but it can help them feel held while they move through the pain enough to find their out breath, and the strength that comes with that.♥️

Pin It on Pinterest