The Relationship Room

Breakups are often among the most emotionally challenging experiences we endure. In the beginning, they can feel like a storm — grief, confusion, self-doubt, and sometimes even relief, all colliding at once. It’s a time when our sense of identity can feel shaken, and the future seems uncertain.

Here, resident Psychologist Emma Walters shares thoughtful, compassionate tips to help you navigate the emotional terrain of a breakup, because healing isn’t linear, but it is possible.

Whether you’re in the thick of heartache or supporting someone who is, these insights might help you take the first steps forward.

Surround yourself with supportive family and friends

When you’re in pain, it can be tempting to isolate yourself – to sit with the sadness and turn inward. But emotional connection is one of the most healing forces available to us. Reaching out to loved ones, even if it’s just for a coffee, a phone call, or a quiet sit together, reminds us that we’re not alone.

Supportive people don’t always have the “right” words – they simply offer presence, understanding, and a reminder of your worth beyond the relationship. Let people show up for you.

Occupy your mind with things you enjoy

It might sound cliché, but distraction can be a useful short-term tool. Engaging in activities that spark even a flicker of joy like reading, painting, cooking, watching your favorite series, or learning something new, gives your mind a much-needed break from the repetitive loop of heartbreak.

Don’t expect these activities to erase the pain. Instead, let them provide moments of relief, helping you reconnect with parts of yourself that existed long before the relationship.

Spend time in mother nature

Nature has a quiet way of grounding us. A walk through a park, sitting under a tree, or listening to the rhythm of waves can remind us of something bigger, something enduring. Being in nature has been shown to reduce stress, regulate mood, and offer a gentle sense of perspective.

Even if it’s just 10 minutes outside each day, getting into natural surroundings can be an act of emotional reset.

Exercise regularly

You don’t need to train for a marathon,  just moving your body helps. Exercise releases endorphins, which can naturally improve your mood and reduce anxiety. But beyond the chemical benefits, physical activity can make you feel strong and capable at a time when you might feel vulnerable or unsure of yourself.

Whether it’s yoga, swimming, dancing, or a simple walk, find what feels good and try to make it part of your routine.

Maintain good sleeping and eating habits

Heartbreak can wreak havoc on your basic routines. Some people lose their appetite or sleep too much; others can’t sleep at all. But keeping your body nourished and rested is foundational to emotional recovery.

Try to maintain regular meals and aim for consistent sleep, even if it’s difficult. These small habits reinforce a sense of stability,  something essential when everything else feels out of place.

Be kind to yourself

Above all, give yourself grace. It’s normal to feel sad, angry, or confused. It’s normal to miss someone who wasn’t right for you. Healing takes time – more time than we often want to give it. There’s no fixed timeline for moving on, and no “right” way to feel.

Speak to yourself like you would a close friend: gently, patiently, and with compassion. You’re allowed to grieve. You’re allowed to stumble. And eventually, you’ll find your way through.

Find out more about individual therapy here.