What to Do After a Break Up for Mental Health: Top Strategies for Healing

When we break up with a romantic partner, it can be a devastating situation. What many people don't realize is that post-breakup there can be a period of mourning, as losing a relationship with your loved one is a loss that can be as emotionally upsetting as a death. While this loss can trigger depression and other forms of emotional upset, there are strategies you can use to process your loss, heal, and move forward.

Understanding Your Emotions

The first step is awareness. Recognize that it’s normal to experience a range of emotions after a romantic relationship breakup, including sadness, resentment, jealousy, regret, and relief. Allow yourself to feel your emotions without judgment, and remember that it’s okay to not be okay.

It's important to understand that emotional distress can be triggered by stressful life events, including a breakup. Acknowledge that there is no right or wrong way to feel after a breakup and that everyone’s healing process is unique.

Setting Boundaries for Mental Health

You don't have to feel guilty if you don't want to stay friends with your ex. If needed, establish physical and emotional boundaries with your ex to protect your mental health and well-being. Set clear expectations for communication and contact with your ex, and consider temporarily muting their social media channels for space.

Prioritize your physical and emotional safety, especially in unhealthy breakups. Create boundaries with mutual friends to maintain a healthy distance from your ex.

Rebuilding Your Support System

Reach out to trusted family members and friends for emotional support and connection. You may also consider joining a support group for those whose relationship ended or seeking online resources for additional support.

If you experience depression or symptoms of other mental health conditions, professional help may be in order. Connect with a mental health professional, such as a clinical psychologist, for guidance and therapy. Building a support system can help you navigate the healing process.

Managing Emotional Stress

Learn to manage stress in healthy ways by building positive habits into your daily life. Engage in regular exercise to release endorphins, which can help improve mood and reduce stress. Practice relaxation techniques, such as meditation or deep breathing, to reduce stress and anxiety. Focus on self-care activities, such as journaling, taking a shower, or getting outside and moving your body. Prioritize getting enough sleep, eating a healthy diet, and staying hydrated to manage emotional stress.

Navigating a Mental Health Crisis

Recognize the signs of a mental health crisis, including excessive sadness, trouble sleeping, and withdrawal from social activities.

Seek immediate help from a mental health professional or a crisis hotline if you’re experiencing thoughts of self-harm or suicidal ideation. Create a safety plan with a trusted friend or family member to ensure your well-being.

NOTE: Williamsburg Therapy Group is NOT a crisis line. Call 911 if you are in crisis.

Prioritize your mental health and find support if you’re struggling to cope with emotional or mental distress caused by a broken heart.

Focusing on Self-Care

Prioritize self-care activities that bring you joy and fulfillment, such as hobbies or spending time with loved ones. Practicing self care is a healthy way to manage an adjustment disorder, and maintaining strong connections with friends and family is a strong protective factor against depression.

Some other ways you can care for yourself include practicing self-compassion and acknowledging your pain rather than trying to suppress or deny it. Focus on rebuilding your sense of identity and self-worth after a breakup. Don't neglect your physical help either; engage in activities that promote physical health, such as exercise or healthy eating.

Re-Establishing Independence

Your feelings may be raw right now. Take time to reflect on who you were before the relationship and who you are before looking for love again after the breakup.

Identify your non-negotiables in a relationship, prioritize your own needs and desires, and focus on rebuilding your independence and sense of self. Engage in activities that promote personal growth and development. In short, keep the focus on your own life and feelings for a while before venturing out into the dating world again.

Creating a New Routine

Establish a new daily routine that promotes physical and emotional well-being, and prioritize activities that bring you joy and fulfillment, such as hobbies or spending time with loved ones. Focus on rebuilding your sense of purpose and meaning after a breakup and engage in activities that promote social connection and community.

Moving Forward

When it comes to moving forward after a breakup, allow yourself to heal at your own pace, and don’t put pressure on yourself to “get over” the pain of a breakup by a certain time. There is no "normal" amount of time required to heal after the breakup of a relationship.

In the meantime, focus on rebuilding your sense of identity and self-worth after a breakup. Prioritize self-care and self-compassion as you navigate the healing process. Engage in activities that promote personal growth and development. These strategies can be effective for managing your feelings and improving depression symptoms after a breakup.

Healing From the Pain From a Relationship Breakup in Chicago, IL

Remember that healing from a breakup takes time, patience, and support, and it can help to prioritize your mental health and well-being and to seek help if you’re struggling to cope with emotional distress. If you suspect you may be experiencing symptoms of depression after a breakup, licensed therapists can help get your life back on track.

At Williamsburg Therapy Group our team of doctoral-level Chicago couples therapists offer a number of evidence-based therapeutic approaches to talk therapy that offer the tools necessary for learning self-compassion, managing stress and negative feelings, and learning healthy coping skills and habits that can treat depression and any co-morbid mental disorders.

If you are showing signs or symptoms of depression or other mood disorders that are impacting your mental or physical health, call our service coordinator to be matched with a therapist that can help you work through the breakup that has triggered depression, support you when you're feeling sad, offer healthy coping skills and strategies to reduce symptoms, and work on relationship-building skills for the future.