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How to Cope with the Stages of Grief After a Breakup

Stages of grief breakup: Breaking up with someone you love can be one of the most painful and stressful experiences in life. It can feel like you are losing a part of yourself, and that your whole world is falling apart. But you are not alone, and you are not hopeless. There is a way to cope with the stages of grief after a breakup, and to heal and move on with your life.

The stages of grief after a breakup are similar to the stages of grief after any other loss, such as the death of a loved one, the end of a job, or the diagnosis of a serious illness. They are based on the model proposed by psychologist Elisabeth Kubler-Ross, who identified five stages of grief: denial, anger, bargaining, depression, and acceptance. However, these stages are not linear or fixed. You may go through them in a different order, or revisit some of them multiple times. You may also experience other emotions, such as guilt, shame, relief, or loneliness. The important thing is to recognize and acknowledge your feelings, and to allow yourself to process them in a healthy way.

Stages of Grief Breakup

Here are some tips on how to cope with each stage of grief after a breakup, and how to move forward with your life.


Denial is the first stage of grief after a breakup. It is when you refuse to accept the reality of the situation, and you hope that things will go back to normal. You may think that your ex will change their mind, or that you can fix the problems in the relationship. You may also try to avoid or numb your feelings by distracting yourself with work, hobbies, friends, or substances.

Denial can be a natural defense mechanism that helps you cope with the initial shock and pain of the breakup. However, if you stay in denial for too long, you may prevent yourself from healing and moving on. To overcome denial, you need to face the truth and acknowledge that the relationship is over. You can do this by:

  • Writing a letter to your ex that expresses your feelings and thoughts about the breakup. You don’t have to send it, but you can use it as a way to vent and release your emotions.
  • Talking to someone you trust, such as a friend, family member, therapist, or support group. They can help you validate your feelings and offer you comfort and advice.
  • Deleting or blocking your ex from your phone, social media, and other contacts. This can help you avoid the temptation to check on them or reach out to them.
  • Getting rid of or storing away any reminders of your ex, such as photos, gifts, clothes, or personal items. This can help you create some physical and emotional distance from them.


Anger is the second stage of grief after a breakup. It is when you feel angry at your ex for hurting you, betraying you, or leaving you. You may also feel angry at yourself for failing in the relationship, or at others for interfering or not supporting you. You may express your anger by yelling, cursing, blaming, or seeking revenge.

Anger can be a normal and healthy emotion that helps you release your pent-up frustration and pain. However, if you let anger consume you or harm yourself or others, you may cause more damage and suffering. To cope with anger, you need to channel it in a constructive and positive way. You can do this by:

  • Practicing deep breathing, meditation, or relaxation techniques. They can help you calm down and reduce your stress levels.
  • Exercising regularly or engaging in physical activities that allow you to burn off some steam and release endorphins.
  • Writing in a journal or expressing yourself through art, music, or other creative outlets. They can help you process your feelings and gain some perspective.
  • Seeking professional help if your anger is out of control or affecting your health or relationships.


Bargaining is the third stage of grief after a breakup. It is when you try to negotiate with your ex or with a higher power to restore the relationship. You may think that if you do something differently or change something about yourself or the situation, your ex will come back to you. You may also make promises or sacrifices in exchange for another chance.

Bargaining can be a way of coping with the loss of control and hopelessness that comes with a breakup. However, if you cling to unrealistic expectations or false hopes, you may prolong your pain and prevent yourself from moving on. To overcome bargaining, you need to accept that there is nothing you can do to change the past or the outcome of the breakup. You can do this by:

  • Making a list of the reasons why the relationship ended and why it was not good for you. This can help you see the reality and logic behind the breakup.
  • Focusing on yourself and your own needs and goals. This can help you regain your sense of self and purpose.
  • Practicing gratitude for what you have and what you learned from the relationship. This can help you appreciate the positive aspects of your life and your growth.
  • Seeking spiritual or religious guidance if you believe in a higher power. This can help you find meaning and comfort in your situation.


Depression is the fourth stage of grief after a breakup. It is when you feel sad, hopeless, worthless, or empty. You may lose interest in the things you used to enjoy, or isolate yourself from others. You may also experience changes in your appetite, sleep, energy, or concentration. You may have thoughts of suicide or self-harm.

Depression can be a natural and normal response to the loss of a loved one and the changes in your life. However, if you suffer from severe or persistent depression that interferes with your daily functioning or well-being, you may need professional help. To cope with depression, you need to seek support and treatment. You can do this by:

  • Reaching out to someone you trust, such as a friend, family member, therapist, or support group. They can help you feel less alone and offer you emotional and practical support.
  • Seeking medical help if you have symptoms of clinical depression or suicidal thoughts. You may benefit from medication, therapy, or other interventions that can help you recover and heal.
  • Practicing self-care and doing things that make you happy and fulfilled. This can include eating well, sleeping enough, exercising regularly, pampering yourself, or pursuing your hobbies and passions.
  • Challenging negative thoughts and replacing them with positive ones. This can help you improve your mood and outlook.


Acceptance is the fifth and final stage of grief after a breakup. It is when you accept the reality of the breakup and the fact that your ex is no longer part of your life. You may still feel sad or nostalgic at times, but you no longer feel angry, bitter, or resentful. You may also feel relieved, hopeful, or optimistic about your future.

Acceptance can be a sign of healing and recovery after a breakup. However, it does not mean that you are over your ex or that you have forgotten them. It simply means that you have come to terms with the situation and that you are ready to move on with your life. To reach acceptance, you need to let go of the past and embrace the present and the future. You can do this by:

  • Forgiving yourself and your ex for any mistakes or hurt that occurred in the relationship. This can help you release any guilt or anger that may hold you back.
  • Learning from the relationship and taking the lessons with you to your next one. This can help you grow as a person and as a partner.
  • Dating again when you feel ready and open to new possibilities. This can help you find love again and enjoy the benefits of a healthy relationship.

The stages of grief after a breakup are not easy to go through, but they are necessary for healing and moving on. By following these tips on how to cope with each stage of grief after a breakup, you can overcome the pain and find happiness again.


The 7 Stages of Grieving a Breakup | Psychology Today

The Stages of Grief After a Breakup (and How to Survive Each One) (

The 13 Stages Of A Breakup, Plus How To Grieve and Move On (


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