7 Coping Strategies for Anxiety After Breakup

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Breakups are never easy. They can be emotionally devastating and leave us feeling raw, vulnerable, and alone. Going through a breakup can be even more difficult if you already suffer from anxiety.

Understanding that your feelings are valid and having difficulty dealing with a breakup is normal. 

And it is also essential to know you are not alone in your struggle and that there are ways of coping with the anxiety associated with a breakup.

Is It Normal to Experience Anxiety After Breakup?

The short answer to this question is yes, it is normal to feel anxious after breaking up with a partner, and it is a genuine feeling for many people.

This anxiety may range from mild to severe and can be dealt with in various ways. Some may even see advice from a mental health professional if they struggle to cope with the emotions associated with a breakup.

If you were with your partner for an extended period, you likely developed an emotional attachment to them. They likely gave you a feeling of security and comfort you might not have realized during your relationship. 

When that is taken away, it can cause a feeling of panic or distress.

Some liken the feeling to grieving the loss of a loved one. While it may not be as severe, it is still a type of loss that can be emotionally taxing and leave you in emotional turmoil.

You might find yourself experiencing anxious feelings in the form of:

  • Intrusive thoughts or worries
  • Feelings of loneliness or sadness
  • Difficulty sleeping
  • Feeling overwhelmed
  • Difficulty concentrating or focusing
  • Physical symptoms, such as headaches and nausea

Of course, it is easier said than done, but recognizing what you are thinking and feeling is the first step to moving on and managing your anxiety.

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1. Talk About It

Don’t bottle up your feelings; talking about your situation can help you process the breakup and gain some perspective. 

Sharing your experience with a trusted friend or family member can give you a sense of relief and help you to understand your emotions more clearly.

If you don’t feel like sharing the intimate details or the ins and outs of your breakup with someone you know, that’s okay. There is a lot of online support in the form of forums and helplines where you can talk to someone anonymously.

2. Practice Self-Care

After a breakup, taking good care of yourself is even more critical. Activities that make you feel relaxed and happy can be beneficial in managing anxiety.

Anxious feelings after a breakup can affect not only your mental health but your physical health too. So make sure you’re getting enough rest, eating nutritious meals, and doing something that makes you feel good each day.

Tips for Self-Care

For many people, self-care might be spending some extra time looking after themselves physically. Whether that be spending a little longer on getting yourself ready in the mornings, taking a longer shower, or even booking a spa treatment.

For others, it could be something as simple as reading a book or watching a movie. 

It could also be doing something more active, like taking up a new hobby or going for a walk in the park.

3. Get Enough Sleep

Sleep is essential for managing anxiety as it allows your body to rest and heal physically and mentally. Ensure you get enough sleep every night; staying consistent with your bedtime routine is critical.

Winding at night can help you focus your mind elsewhere, allowing it to switch off from worrying thoughts.

A couple of hours before bed, try to avoid looking at screens and do something relaxing, such as having a hot bath, listening to calming music, or reading a book.

4. Reach Out To Loved Ones

Reach out to close friends or family members who make you feel safe and supported during this challenging time. 

Interacting with people who care about you can provide comfort in knowing that you aren’t alone in dealing with the pain of the breakup.

You don’t have to discuss your anxiety after a breakup with them. Instead, make plans to spend time together. Doing something that makes you feel connected to others and brings a sense of joy can help manage your anxiety symptoms.

5. Distract Yourself

One of the best ways to manage anxiety is to distract and occupy yourself with activities. Take this time to explore new hobbies, find a new job or rekindle old relationships with friends.

Distracting yourself will help you to take your mind off the heartache and redirect negative energy into something productive.

That being said, you shouldn’t shut off the feelings or thoughts you are having. At some point, you will have to confront and reflect on how you are feeling, but don’t let the worry consume all of your energy.

6. Seek Professional Help

If your anxiety persists even after trying the above methods, don’t hesitate to seek professional help from a trained therapist or mental health professional who can provide more tailored advice for managing your symptoms.

There is no shame in asking for help; talking to someone who isn’t emotionally involved can help you gain some perspective and understanding of what is causing your anxiety.

You should never write off your feelings as invalid or insignificant; take the necessary steps to ensure you get the help you need. 

Taking these proactive steps toward managing your anxiety can help you find comfort and closure in this challenging time.

There is an abundance of mental health services specializing in relationships and anxiety, so don’t be afraid to reach out and ask for help. Reaching out for support can make all the difference in managing your anxiety and feeling better.

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7. Write It Down

Writing can be a great way to record thoughts, feelings, and emotions in an organized manner and help you work through the anxiety-causing issues that arise post-breakup.

Writing down your thoughts on paper will allow you to process them more clearly and gain insight into how to handle certain situations or respond to specific triggers. 

It may also help you realize potential solutions that could help reduce your anxiety levels in the long run.

Some people find it cathartic to write in a journal, while others may write poetry or stream-of-consciousness. There is no one way to write that works for everyone – experiment with different techniques and find what works best for you.

Final Thoughts: Don’t Dismiss Your Anxiety After Breakup

Breakup anxiety is a natural feeling that some can find difficult to cope with. It’s important to remember that the feelings you have are real and should not be dismissed or ignored.

Taking proactive steps towards managing your anxiety, such as reaching out for help or engaging in activities that bring joy, is essential in working through this rough patch. 

Remember to be kind to yourself and take things one day at a time. With the proper support, you will eventually come out stronger.


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