Going through a breakup is undoubtedly one of the most challenging experiences we can face in life. Between the emotional turmoil and the sudden void in your social life, feeling anxious after a breakup is completely understandable and common. However, leaving overwhelming feelings of anxiety un-managed can seriously harm your mental and physical health and prevent you from healing.
If you’re finding it hard to cope with anxiety after a breakup, know that you’re not alone. Understanding why you’re feeling this way and how you can take action to ease your stress is a crucial part of healing and rediscovering your happiness.
Why Do I Feel Anxious After a Breakup?
It’s entirely normal to feel anxious after a breakup. When a relationship ends, you suddenly need to process a new routine while diving headfirst into a future that looks nothing like the one you planned for with your ex. This can be distressing and hard to comprehend.
In fact, psychological research shows that the way our brains process the end of a romantic relationship is very similar to other traumatic losses. For instance, the death of a loved one or losing your home in a natural disaster.
With this in mind, it’s easy to see why you’re experiencing anxiety after breaking up with your partner. So remember, feeling anxious isn’t your fault. Your brain is processing a harsh, difficult event, and you need time to work through these feelings.
Is It Normal to Feel Anxiety After a Breakup?
The short answer? Absolutely! Feeling anxiety after a breakup is a normal part of the process you go through while grieving your lost relationship. Although anyone can feel this way, those with previously diagnosed anxiety disorders may have more severe symptoms. This is especially true if you have attachment issues stemming from past trauma.
How to Stop Feeling Anxious After a Breakup
Although anxiety is a common emotion to feel after a breakup, it’s important to start working through these feelings so you can heal. Of course, as anyone who has felt anxious before knows, this is easier said than done.
Rather than trying to tackle your anxious thoughts and feelings all at once, try taking small steps and engaging in positive activities. These simple actions add up, and you’ll start feeling less stressed before you know it. Here are a few healthy ways to ease your anxiety after a breakup.
1. Try Some Breathwork
Breathwork involves purposefully changing and focusing on your breathing pattern to re-center yourself in the present moment. This practice can be incredibly helpful, and you can use it anywhere. To start, simply try taking ten long, slow breaths, counting each time you exhale. Focus on what it feels like to breathe in and out, including how your ribs expand and whether the air is warm or cold.
When you focus on taking deep, controlled breaths, you trick your body’s “flight-or-flight” nervous system into being less active. Since it is responsible for making the hormones that make you feel anxious, breathwork helps you relax and feel calm.
2. Practice Meditation
Anxiety can cloud your mind and leave you feeling like you’re not in control of your own thoughts. Regular meditation practice does the opposite, giving you more control over your thoughts and the skills to identify negative patterns before they spiral out of control.
Importantly, meditation doesn’t need to be extremely structured or have a goal in mind. The idea is to take a step back, focus your mind, and achieve a calmer state than when you started.
3. Get Your Thoughts Out Through Journaling
When your mind feels flooded with anxious thoughts, writing them down can be a great way to process them and move forward. Journaling gives you a safe space to “think” out loud and try to determine where your anxiety is coming from. Start writing down what you’re feeling and use your pen to reflect on why your breakup is making you anxious.
The smart journal feature in the Breakup Buddy app helps you along with breakup-specific healing prompts that help you reflect on your relationship and learn how to heal. Try it today with a free trial!
4. Avoid Caffeine and Stimulants
When your mind is racing and your heart is pounding, the last thing you want to do is make yourself feel more anxious. Although a cup of coffee or a cigarette might sound nice when you’re stressed, caffeine and other stimulants actually make anxiety worse.
In fact, too much caffeine can even trigger panic attacks in those who are already anxious. So, instead of coffee, try to sip some decaffeinated tea, go for a walk, or enjoy a relaxing shower to curb anxiety. You’ll be surprised how much calmer you feel by avoiding stimulants when you feel anxious.
5. Get Plenty of Sleep
We all know we should get “enough” sleep. How much that means varies depending on your age, gender, and activity level. However, one fact is the same for everyone: not getting enough sleep is bad for your health. Anxiety can leave you feeling drained, especially if you’re already tired from not sleeping enough.
Studies show that being sleep-deprived increases anxiety symptoms like rapid heart rate and worrying. When you’re dealing with anxiety after a breakup, do your best to get plenty of restful sleep each night. Turn off your devices, put on some calming music, and close your eyes early so you wake up feeling refreshed and reenergized.
Conclusion
Breakup anxiety comes in many forms. Remember, it’s normal to feel anxious after splitting up with your ex, but it’s important to find ways to process these emotions and start your healing journey. Simple exercises designed to help you relax and understand why you’re feeling anxious can help.
The Breakup Buddy app is designed to help you recover from a breakup faster. Our app features 24/7 support to help you process your emotions and work toward healing with personalized content and science-backed exercises.

Need Extra Support? Try Breakup Buddy’s Healing Exercises With a Free Trial
