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How to Cope with a Breakup: A Personal Journey


how to cope with a breakup

Breaking up is more than just the end of a romantic relationship; it’s a profound emotional experience that often feels like navigating stormy seas. Whether you initiated the split or not, the waves of emotions including grief, frustration, and perhaps even relief, can be overwhelming and all encompassing. In these challenging moments, finding effective ways to cope becomes crucial. Navigating the aftermath of the loss of a romantic partner involves a multifaceted approach for healing. As the author of The Breakup Journal, I want to share insights from my personal journey and offer strategies to help others navigate this tumultuous time.




When I went through my own breakup, it felt like I was mourning the loss of a part of myself alongside the future that was no longer a reality. During the days and weeks after the initial shock, my grief felt compounding with every realization of loss that came through my body.  The person I was before I met him, no longer existed. That version of me was a version that did not bear the weight of the loss of him was gone. The life we planned together – the rescue bulldogs, the house on the beach, the vacation we had next month, the Broadway show we had tickets for were no longer future joys on my calendar or hopes for my future.


Grief and loss change us. They transform the way we perceive the world and the way we receive the world. In my experience, the breakup process flows through the stages of grief—denial, anger, bargaining, depression, and, finally, acceptance. And in each stage, I discovered new parts of my identity which were not present before him. One by one, the stages opened me up to new hopes for my future, and put new plans on my calendar. During this time, friends and family became my emotional anchor, providing unwavering support and safe spaces to express my feelings. Their community was how I reminded myself of who I am, as they encouraged me to continue the journey towards the person I was becoming.


Throughout your grieving journey, seek out your community. You’re not meant to bear this pain in isolation or navigate through grief without a support system. Prioritize relationships with those who genuinely love you, empathize with your pain, and can lend a compassionate ear without passing judgment. Processing your grief doesn’t require someone to extend a hand to pull you out of the pit; authentic support requires people willing to climb into the pit and sit beside you, ensuring you’re not alone in your pain. Identify those individuals you can rely on to sit with you in the discomfort without pulling away or rushing you. Invite them to be part of your grief process.


With that being said, I want to acknowledge that there may be friends or family members who are unable to fulfill this role, and that’s perfectly okay. Establish emotional boundaries for your own self-care and mental health, and allow your vulnerability to flow with those who possess the capacity to sit with you in the pit. These emotional boundaries are not guards to keep people away. They are protectors for your inner peace. Reflect on who cannot show up with the care you need and who can. For those who cannot, set a boundary with yourself to not discuss your grief process with them. For those who can provide the support you need, tell them what you need and ask if they can be there for you. As you build your community, you’re creating a network of understanding and empathy that serves as a powerful foundation for healing and navigating the complexities of your personal grief journey.


Self Compassion


Navigating the aftermath of a breakup is a nuanced journey, which involves a delicate balance of self-care, introspection, and acceptance. Every stage in this tumultuous journey is an opportunity for profound self-reflection and growth, but this is contingent on granting yourself the grace to experience every emotion without the weight of self-judgment or shame. Here I want to emphasize the crucial importance of granting yourself permission to feel the raw, unfiltered emotions—especially the searing pain of a broken heart—as feeling is an essential aspect of the process. Authentic engagement with your emotions, without the burden of judgment, is not just encouraged; it’s vital for the healing journey.


Commonly, we intellectualize our emotions. Intellectualizing emotions amid grief, though a natural coping mechanism, has the potential to hold up the overall healing process. Grief is inherently visceral and emotional, and the inclination to rationalize or intellectualize it may compromise the authenticity of your necessary and valid emotional responses. When we turn our emotions into facts or logic, we emotionally suppress our experience of truly feeling. This hinders the necessary expression of intense and conflicting feelings like sadness, anger, guilt, and relief. When people rely heavily on intellectual analysis, they risk impeding the natural and vital process of emotional release, often prolonging the grieving journey.


Grief  is a complex, nonlinear experience that defies rational categorization. There is no amount of intellectualizing we can do that will make grief make sense. The attempt to intellectualize emotions often leads to self judgment, criticism, frustration, and shame because we cannot make grief understandable.


Grief is inherently messy, chaotic, and profoundly individual, which makes it impossible to fit into a logical framework. This intellectual approach may also create a barrier between you and your support network, as consistent intellectualization can inadvertently distance you from your empathetic and emotional connections offered by friends and family. By neglecting the emotional and embodied dimensions of grief, the intellectualization of emotions will hinder a comprehensive healing approach that encompasses the physical and spiritual aspects of the grieving process.


This is why self-compassion is a key to your healing. Allowing yourself to fully feel and acknowledge emotions is a profound act of self-compassion. Instead of suppressing or intellectualizing feelings, you embrace them with an open heart, fostering a deeper connection with oneself. It involves recognizing that emotions, whether pleasant or unpleasant, are an intrinsic part of the human experience.


Self-compassion in the context of emotions means offering kindness and understanding to oneself in moments of distress, understanding that experiencing a range of emotions is a natural aspect of being alive. By approaching our emotions with empathy and without judgment, we create a nurturing space within, promoting emotional well-being and resilience in the face of life’s complexities. This practice not only enhances emotional intelligence but also cultivates a compassionate relationship with oneself, fostering personal growth and a more profound sense of inner harmony.


You must become your own sanctuary for you to authentically process, understand, and ultimately transcend the ache of heartbreak. When you practice extending self compassion to yourself, you give yourself permission to feel and move through your pain. Judgment over your feelings or actions will always keep you stuck. In order to move through the breakup, and become the next version of yourself you must allow yourself to become unstuck. You do this through offering yourself understanding, grace, forgiveness, and compassion.


Your healing journey is uniquely yours, and you have the power to shape it into a story of resilience and growth. Remember that your ability to extend self compassion without judgment, especially during heartbreak, is a  testament to the power within you. It is a testament to your bravery to face every facet of your emotional journey with open arms. Allow yourself to feel, to heal, and to emerge from this experience not just intact but profoundly transformed.


Centering Yourself


Following a breakup, the journey towards healing and personal growth takes shape through intentional self-dating strategies. In my post-breakup period, I discovered the profound impact of prioritizing activities that brought me genuine pleasure. I retrieved old activities I had missed or put to the side, and found new activities I was interested in learning. Day by day, my life became reorientated around parts of myself that I had deprioritized during my relationship.


For me this looked like, implementing my morning rituals of coffee, meditation, and pulling tarot or oracle cards for about an hour before I began my day. This was a ritual I had for years, but during my relationship it went to the wayside as we began our own morning rituals together. I also picked up the guitar that had been hanging on my wall for years, and began to learn to play. I went for long walks outside, painted, learned how to do my own gel nails, filling my time with learning, creativity, and self intimacy.


The way you recenter yourself, may look similar to this or very different. This is your process for reconnection with yourself. Connect with activities that promote your self intimacy. This involves a deliberate focus on building a life that revolves around your own sense of peace and fulfillment. It’s not merely about escape but about creating a foundation for better days ahead.


Creating a life surrounding the concept of self-discovery through pleasure-centric engagements, is how you cultivate your personal life of peace. This includes reassessing goals, values, and priorities by immersing oneself in activities that evoke joy and satisfaction. These deliberate choices become stepping stones to a more resilient self, fostering a sense of empowerment. By dating oneself with purpose and embracing pleasure fueled activities, the post-breakup phase becomes an opportunity for profound personal evolution. It’s a journey of self-love and intentional growth, crafting a life that resonates with one’s own happiness and peace.


If you are reading this and feel lost on where to even begin, my personal journey through a breakup has inspired The Breakup Journal as a companion on the path towards healing. The strategies in this book have been created over many years and are not only ones I use for my healing but ones that I actively use with my clients.


It is the only book that was created through a lens of therapeutic practices, somatic (body based) exercises, and intentional processing activities. This journal is not just a book; it’s a guide to self-discovery and recovery. Within its pages, I extend a supportive hand to guide you through this intricate process. This isn’t just a collection of words; it’s a compassionate companion that understands the complexities of heartbreak.


Personal anecdotes are shared, offering a glimpse into my own journey, while meticulously crafted exercises are provided to assist you in navigating your unique path of healing. Through the lens of self-compassion, we explore each twist and turn of the emotional roller coaster, transforming it into a transformative journey of self-discovery.


Your journey to healing begins now. Visit The Breakup Journal to take the first step.

Modern Intimacy is a group therapy practice, founded by renowned Psychologist and Sex Therapist, Dr. Kate Balestrieri. This inclusive blog is designed to provide a wealth of information and resources for mental health, relationships, and sexuality. Subscribe today to get the latest information from our expert contributors from all around the world.


Author Bio

Rachel Overvoll is a Somatic Sex and Intimacy Coach at Modern Intimacy and author, living in Colorado. She works with clients to move beyond shame, step into safety in their bodies, and to live a life embodied in pleasure. Using her credentials from the Somatica Institute and Kinsey Institute, she works through the mediums of embodiment and self attunement to support clients as they step into the power of their authentic selves.



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