Fort Wellness Counseling

Fort Wellness Counseling White Horizontal Logo

How to Get Over a Breakup

By: Rane Wallace, MS, LPC, LCDC, SAP
how to get over a breakup

Breaking up with a romantic partner is painful – no matter the reason or who is behind it. Research tells us that our brains process breakups the same way we process physical pain. And navigating the aftermath can feel akin to navigating trauma or grief.

If you’re wondering how to get over a breakup, our Fort Worth therapists are here to help. Today’s blog reveals how long it takes to get over a breakup, as well as some helpful coping tips for working through one.

How Long to Get Over a Breakup

Research confirms that individuals who go through a breakup experience symptoms of grief. And those symptoms can affect you both physically and mentally.

Because everyone’s relationship and breakup experience differs, there’s no timeline or magic formula for getting over a breakup. However, the degree to which the couple’s lives are intertwined plays a role. An older study found that couples who lived together and had plans to marry experienced a greater decline in life satisfaction following a breakup than couples who did not.

Additionally, individuals who understood why a relationship ended experienced greater positive outcomes — like increased relational satisfaction and fewer instances of romantic conflict in future relationships — than those who did not. It’s also hard to answer the how long question because every relationship is different, and the answer can be totally different if you were married for 25 years vs. a boyfriend or girlfriend for 6 months.  Not to mention, the reasons for which led you to breakup can be completely different.  

Tips for Getting Over a Breakup

Unfortunately, there’s no magic formula for how to get over a breakup. However, these healthy coping strategies might help:

Try (Positive) Journaling

Journaling for 15 to 30 minutes daily can help you process your breakup – especially when you focus on the positive aspects of the split. One study found that people who journaled about the positive aspects of a breakup experienced greater comfort, confidence, happiness, and relief than those who journaled about the negative or neutral topics. Can’t do 15 minutes? Even 5 minutes while you drink your cup of coffee in the morning can help. 

Turn Inward

Use the aftermath of a breakup to focus on yourself. Pursue your pleasures, allow yourself to enjoy your favorite activities, and surround yourself with loving, supportive people. Do more of what makes you happy! 

Don’t Judge Yourself

Try not to criticize your post-breakup self. The more you’re able to allow yourself to feel your feelings and make space for your personal experience, the more you’re able to move on to the next phase of your life. If a song comes on the radio that makes you tearful, embrace that. Sit with that emotion and allow yourself to experience. Don’t try to stuff it. That’s repressing your emotions and can cause them to build up and come out in unhealthy ways.   

Try Not to Demonize Your Ex

Whenever you’re looking back on your past relationship, try to remember it in its entirety. If you ignore the good and focus only on the bad, you can become consumed by feelings of bitterness and resentment. 

Prioritize Your Health

It’s easy to neglect your basic needs after breaking up. However, getting quality sleep supports your healing process. Additionally, engaging in regular physical activity eases symptoms of anxiety, depression, and stress associated with the breakup. Resistance training was found to be most effective against depressive symptoms, while yoga and mind-body exercises helped manage symptoms of anxiety. 

Fort Worth Therapists

If you’re wondering how to get over a breakup, therapy can help. If you find yourself struggling to complete daily tasks — like sleeping, eating, and focusing at work — we encourage you to speak with one of our Fort Worth therapists. 

We use cognitive-behavioral therapy (CBT) to help people overcome breakups. Essentially, it’s an evidence-based approach to talk therapy that focuses on changing thought patterns. Contact our team to book an introductory consultation.

Get Started Today
how to cope with holiday stress
Therapy

How to Cope with Holiday Stress

How to Cope with Holiday Stress By: Rane Wallace, MS, LPC, LCDC, SAP Say No to Prevent Burnout There are an abundance of obligations that

functioning alcoholic
Therapy

What Is a Functioning Alcoholic?

What is a Functioning Alcoholic? By: Rane Wallace, MS, LPC, LCDC, SAP When someone is deemed a ‘high-functioning alcoholic,’ they’re able to carry out daily

what is assertive communication?
Therapy

What Is Assertive Communication?

What is Assertive Communication? By: Rane Wallace, MS, LPC, LCDC, SAP So, what is assertive communication? Well, in a nutshell, this communication style aims to

EMDR therapy Fort Worth, Texas
Therapy

What is EMDR Therapy?

What is EMDR Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Ever heard of eye movement desensitization and reprocessing therapy? More commonly known as EMDR,

Brainspotting therapy for trauma release
Therapy

What Is Brainspotting Therapy?

What is Brainspotting Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Brainspotting therapy is a kind of alternative therapy that is gaining immense popularity in

a person practicing gratitude and enjoying the benefits of it.
Therapy

12 Benefits of Gratitude

12 Benefits of Gratitude By: Rane Wallace, LPC, LCDC, SAP With Thanksgiving coming to a close, we thought it was fitting to explore the link

a female suffering from seasonal depression.
Therapy

How to Avoid Seasonal Depression

How to Avoid Seasonal Depression By: Rane Wallace, MS, LPC, LCDC, SAP Daylight savings has officially come and gone. For most of us, this means

Scrabble pieces that say inhale, exhale and repeat.
Therapy

10 Best Ways to Calm Yourself Down

10 Best Ways to Calm Yourself Down Rane Wallace, MS, LPC, LCDC, SAP When we’re navigating social media, complex relationships, and performance pressures, it’s easy

A female that is stressed out.
Therapy

The Effect of Stress on Your Body

The Effects of Stress on Your Body By: Rane Wallace, MS, LPC, LCDC, SAP Are you feeling stressed out? Overwhelmed? Increasingly anxious? If so, you

A male that is experiencing a panic attack and severe anxiety.
Therapy

How to Stop a Panic Attack

How to Stop a Panic Attack: 9 Strategies By: Rane Wallace, MS, LPC, LCDC, SAP If you’ve experienced a panic attack, then you know how

A male that is addicted to porn and looking on his computer.
Therapy

8 Signs You Are Addicted to Porn

8 Signs You Are Addicted to Porn (And How It Ruins Relationships) By: Rane Wallace, MS, LPC, LCDC, SAP As a porn addiction therapist, I