Anxiety After Breakup – Expert Recommends 8 Ways To Cope

Sweaty palms and racing ideas, a knot within the abdomen that continues to tighten and churn, a rising sense of restlessness that makes you’re feeling as in case your physique goes to blow up. If these are the sentiments you’ve been gripped by within the wake of a relationship coming to an finish, don’t dismiss them as breakup blues. You could possibly be coping with nervousness after breakup.

Experiencing horrible nervousness after breakup signifies that the lack of a cushty, acquainted connection has left you feeling overwhelmed and susceptible. These emotions can stem from both unhappiness and grief over what you’ve misplaced or the uncertainty about what the longer term holds, typically, it can be a mixture of each. Regardless of the purpose, breakup unhappiness and misery are usually not straightforward to navigate.

Though nervousness after breakup doesn’t final perpetually, it may be debilitating whereas it does. We’re right here that will help you work by way of these anxious ideas and emotions in session with Dr. Gaurav Deka (MBBS, PG diplomas in Psychotherapy and Hypnosis), an internationally acclaimed Transpersonal Regression Therapist, who makes a speciality of trauma decision, and is a psychological well being and wellness professional.

Is It Regular To Have Nervousness After A Breakup?

Unhappiness after a breakup is frequent and anticipated. Nevertheless, experiencing nervousness after breakup will be scary, and go away you riddled with a bunch of questions. Was the breakup a mistake? Are these anxious ideas an indication that it’s best to get again collectively together with your ex? Or worse, are these an indicator of underlying psychological well being issues?

All of those questions can additional feed the spiral of intrusive ideas and restlessness that’s generally related to nervousness. So, at the start, let’s handle an important query: Is it regular to have nervousness after a breakup?

In accordance with analysis, nervousness characterised by hassle sleeping, poor focus, restlessness, panic, pessimism, racing, and intrusive ideas is a standard characteristic of post-breakup unhappiness and misery. One other research signifies that 43.4% of individuals expertise psychological misery in various levels after the tip of a romantic relationship. That’s 4 in 10 folks. So, it’s protected to say that nervousness – be it nervousness about courting after breakup or nervousness over being alone after breakup – is pretty frequent.

Dr. Deka concurs, and says, “It’s regular to have nervousness after breakup just because our expertise of affection is extra strongly felt within the physique than it’s within the mind. We really feel love on a somatic degree greater than by way of our ideas, emotions, and feelings. For instance once we expertise withdrawal from any type of substance or alcohol and even meals, it’s actually our physique that experiences these cravings, and our thoughts interprets that craving and interprets it into ideas reminiscent of “I need to have alcohol” or “I need to have dessert”. These ideas come up because of the physique craving one thing it badly needs. The expertise of being in love after which shedding it is usually not very completely different from these cravings.”

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What Causes Nervousness After A Breakup?

Figuring out that nervousness after a breakup is pretty frequent will be reassuring. Understanding why you’re experiencing these unsettling signs much more so. Consciousness about what’s occurring in your physique and why is without doubt one of the greatest methods to cope with nervousness, regardless of its set off or origin. To that finish, let’s take a better take a look at what causes nervousness after a breakup.

Dr. Deka explains, “After we are in love, the chemistry of our physique adjustments. That’s the explanation why we’re in a position to expertise emotions of safety, security, benevolence, compassion, belief, and a reference to one other particular person. When a breakup occurs, all of these emotions are gone and the primal mind sends alerts to the physique, telling it you aren’t protected anymore. This brings a deluge of all-consuming post-breakup emotions.

“It’s an unfamiliar territory now, there’s uncertainty, you have no idea what’s going to occur, your sense of anchor, your sense of belief is gone. These alerts give rise to a unique sort of chemistry in your physique, which interprets into emotions of nervousness, palpitation, and restlessness. Therefore, you could expertise an nervousness assault after breakup or nervousness over being alone after breakup.

anxiety attack after breakup
After a breakup, you’re feeling unsafe and untethered

“Generally it might be tough to have a cognitive understanding or consciousness of why you’re feeling the way in which you. Chances are you’ll really feel as if you happen to’re shedding your floor, you could really feel grief and unhappiness, which manifests within the type of horrible nervousness after breakup. On the very core of it’s the truth that you not have that anchor in your life that contributed to your sense of security and belief and compassion and familiarity together with your world as you knew it.

“Nervousness after a breakup is actually a withdrawal that your physique is experiencing, realizing that it not has that protected house. To grasp nervousness after a breakup, I at all times go to the metaphor of the way it feels to let go of meals that you simply need to have or lose cash that provides you a way of safety in life – each of which people have a deeply emotional relationship with.

“Right here too you may have misplaced somebody you may have a deeply emotional relationship with, who contributed to your potential to really feel grounded and now that’s gone. This triggers actual hormonal and chemical adjustments – for instance, there’s a depletion of neurotransmitters like dopamine and Oxytocin.” All of this may occasionally lead to generalized anxious emotions or one thing much more particular like morning nervousness after breakup or social nervousness after breakup.

Professional Recommends 8 Methods To Cope With Nervousness After Breakup

Scuffling with horrible nervousness after breakup can go away you riddled with questions, doubts, and dilemmas. As is the wont of an anxious thoughts, these questions feed the racing, intrusive ideas, which give technique to extra questions than solutions, and you end up trapped in a cycle that retains feeding itself.

Apart from, making sense of an nervousness assault after breakup and even occasional bouts of anxiousness will be arduous in case your rational thoughts is aware of and understands that breaking apart was the fitting determination. As Reddit consumer kdh4_me writes, “I’m not precisely certain WHY I’ve nervousness. I do know we weren’t meant for one another and that I can discover a higher match for me. So, any concept why I really feel anxious?? Is my physique simply uncertain of tips on how to react?”

If you end up in the same scenario the place nervousness after breakup is taking a toll in your psychological well being and taking over a significant chunk of your headspace, bear in mind to deal with your self with kindness and compassion. You simply misplaced an integral a part of your life and no matter emotions that loss is triggering are legitimate. Now, from this place of compassion, strive these 8 methods to deal with breakup unhappiness and nervousness:

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1. Work with the physique

Whether or not you’re coping with a full-blown nervousness assault after breakup or fleeting phases of anxiousness now and again, you will need to tune into your physique, observe the way in which nervousness manifests itself by way of bodily adjustments and decide to routines that may assist you to really feel calmer and extra centered. This could make it simpler to deal with depressive emotions after breakup.

Dr. Deka says, “I at all times inform folks to work with the physique. It isn’t essential to at all times perceive the expertise of a breakup by way of your thoughts. Your thoughts might let you know a number of issues, which might typically be contradictory and therefore complicated. However while you work with the physique, you will be extra in contact with what you’re experiencing and in a greater place to handle it. That’s why exercising, breath work, and yoga at all times assist.”

infographic on anxiety after breakup
Professional-recommended options to cope with nervousness after breakup

2. Really feel the complete extent of your anxious ideas

Proper from our childhood, we’re conditioned to push away uncomfortable feelings. “Don’t cry.” “Don’t get offended.” “You shouldn’t really feel jealous.” We’re advised issues to this impact time and again, and ultimately, it turns into ingrained in our psyche that uncomfortable feelings are dangerous and should be averted.

Nevertheless, each human emotion serves a goal and seeks to inform us one thing. The identical is true of the anxious emotions that could be consuming you within the wake of a breakup. To have the ability to make sense of this sense of vacancy after a breakup, it’s essential to really feel their full extent and permit them to return as they might – like an ocean wave that washes you over.

On the similar time, it’s essential to not let these feelings overpower you. As an alternative, attune your thoughts to know the place this nervousness originates from, what are the triggers, and the way it makes you’re feeling. For instance, do you’re feeling nervousness about courting after breakup? Or is it nervousness over being alone after breakup? Have you ever been experiencing social nervousness after breakup? Understanding what brings on these anxious ideas can provide you an perception into its underlying trigger, thus making it simpler to handle.

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3. Talk together with your family members

Horrible nervousness after breakup is also brought on by a way of isolation and loneliness that creeps in while you lose a major different. In occasions like these, there is no such thing as a higher technique to really feel grounded and comfortable than turning to your family members for assist, consolation, and communication.

“Speaking with folks additionally helps while you’re making an attempt to deal with nervousness after a breakup as a result of connection is a should. After a breakup, you invariably expertise a sure disconnection and really feel robbed of your sense of security and belief. So speaking with folks, being locally, being part of a collective can counter the sentiments of uncertainty and insecurity and assist you to really feel grounded,” says Dr. Deka.

4. Discover actions you didn’t have time for whereas in a relationship

When a relationship ends, a associate’s departure leaves behind an enormous gap in your life. Typically folks attempt to fill that void by clinging to recollections and rituals of the previous. Sleeping in an ex’s t-shirt, watching the TV reveals or films they beloved otherwise you watched collectively, listening to songs that had a particular that means for you as a pair, and so forth.

Nevertheless, these can typically show to be triggers for nervousness after breakup. As an example, if their photograph in your nightstand is the very first thing you take a look at upon waking up, you possibly can find yourself with morning nervousness after breakup that may make getting off the bed and on together with your life that a lot more durable.

As an alternative of romanticizing the previous, search for alternatives to fill your time in a constructive, significant method. This could assist the method of therapeutic a damaged coronary heart. “That you must discover out issues or actions that you simply wouldn’t have executed had you been in a relationship however can do now that you’re single. It helps by redirecting your power to issues that you are able to do and attain reasonably than solely specializing in what you’ve misplaced,” says Dr. Deka.

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5. Journaling helps calm nervousness after breakup

Journaling is a time-tested train that therapists suggest to folks affected by nervousness, be it within the type of Generalized Nervousness Dysfunction (GAD) or one thing as particular as nervousness after breakup. Give journaling an opportunity to make sense of the effervescent cauldron of feelings and ideas occupying your headspace, serving to you’re feeling higher after a breakup.

“Having your ideas in your head is one fact and placing them on paper is one other fact. In your thoughts, your ideas can appear haphazard, scattered, or deeply enmeshed with each other. Whenever you put your ideas down, you write issues that you’d by no means have considered as a result of when you begin channeling your ideas into phrases, they change into tangible, palpable, and actual. In some way you’ve given your summary ideas a bodily type now. Because of this, you’re feeling empty in your thoughts,” advises Dr. Deka.

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6. Don’t depend on alcohol or substance abuse

Discovering solace on the backside of a bottle or smoking a joint to numb your ache are poisonous behaviors which were romanticized and normalized by cinema and standard tradition. However there’s nothing cool or aspirational about willfully opening your self as much as the danger of habit.

Whereas these substances might provide your non permanent reduction from the horrible nervousness after breakup that has left you feeling like a bundle of uncooked nerves, in the long term, these will solely trigger extra hurt than good. Aside from the numerous identified dangers of habit, be it to alcohol, medicine, or nicotine, these behaviors can truly worsen the nervousness and make it extra extreme. There’s sufficient proof that habit can change into a set off for nervousness.

7. Go to remedy to deal with nervousness after breakup

If nervousness after breakup is impacting your high quality of life, searching for skilled assistance is your greatest recourse. Be it continual horrible nervousness after breakup or an occasional nervousness assault after breakup, no challenge is just too small to warrant assist if it’s interfering together with your peace of thoughts.

Dr. Deka says, “Go to remedy not since you undergo from an sickness however since you need to really feel grounded, you need to really feel protected inside your physique, you need to have a guided expertise to be able to discover your idea of self-love. The actual fact that you simply expertise nervousness means that your idea of self-love, the power to carry your self in all circumstances, your potential to really feel worthy regardless of the circumstances is one way or the other compromised.”

When you’ve got been struggling to let go of anxious ideas after a breakup and are searching for assist, expert and skilled counselors on Bonobology’s panel are right here for you.

8. Work in your self-concept and vanity

Dr. Deka goes on so as to add, “A breakup generally is a nice alternative to rebuild the idea of self-love and discover how one can really feel worthy, how one can actually love and honor your self, take a look at your emotional panorama and see how one can enhance your self. Do you continue to search validation? Do you continue to search approval from others to contemplate your self essential and worthy?

“Being conscious of your ideas, emotions, together with damaging ones, and the way they affect you to be able to pivot your ideas and consciousness in a course you need and be ok with your self. This is a chance to construct your self-concept, your consciousness of your personal love.”

Use this time to domesticate larger self-awareness, construct or bolster your vanity and work on your self to right the conduct patterns which will have contributed to your final relationship not understanding.

Key Pointers

  • Nervousness after breakup is pretty frequent
  • Though it eases up with time, it may be scary and overwhelming whereas it lasts
  • With the fitting coping strategies reminiscent of journaling, bodywork, and remedy you possibly can study to handle your anxious ideas higher and even break away from them over time
  • Nervousness generally is a distressing situation, search assist from a psychological well being skilled on the earliest


The unhappiness after a breakup passes, the teachings stay. What these classes are is as much as you. In the event you don’t get intimidated by the severity of your feelings and are ready to embrace them as they arrive and work by way of them with out letting them overpower you, a breakup will be the right alternative for cultivating higher self-awareness and self-love. It may be an arduous journey to embark on however the fitting assist and assist could make it value your whereas.


1. How lengthy does nervousness after a breakup final?

Whereas it’s arduous to foretell precisely how lengthy an individual might expertise nervousness after a breakup, specialists recommend that it will probably final wherever between six months and two years. The severity and period of anxiousness varies from individual to individual, relying on their distinctive circumstances such because the period of the connection, readiness to maneuver on, and their very own emotional panorama

2. How lengthy does it take to really feel regular after a breakup?

How lengthy after a breakup you’re feeling regular additionally is dependent upon quite a lot of elements – how invested you had been within the relationship, how lengthy you had been collectively, did you see a future together with your associate, and so forth. The extra severe the connection, the longer it takes to maneuver on from it. As a common rule of thumb, it takes three months to recover from yearly you’ve spent with a romantic associate. So, if you happen to’ve been collectively for 2 years, you could take six months to really feel regular once more. However if you happen to’ve been collectively 5 years, that timeframe might get stretched to fifteen months.

3. How lengthy is just too lengthy to be unhappy after a breakup?

How lengthy is just too lengthy to be unhappy after a breakup additionally is dependent upon the character and size of your relationship. Nevertheless, if you happen to proceed to really feel distressed and anxious for greater than six months after a breakup and these emotions have gotten extra intense reasonably than easing up, it’s completely very important that you simply search assist from a psychological well being skilled.

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