Getting Over a Breakup: 12 Essential Steps to Finding Joy

 

 

Relationship breakups are often messy, baffling, and just plain hard. Whether you’ve been together for a few years or a few months, you may be feeling sad, angry, confused, rejected, or betrayed. With myriad emotions swirling in your heart and head, it’s important to know that how you deal with endings—don’t—will determine your heart healing and your future love relationships.

 

Some mistakenly believe that “time heals all wounds” or you just have to “get over it.” Others ignore the pain thinking it will just go away. Maybe you’ve tried to soothe the sorrow and fill the void in unhealthy ways: with excessive eating, drinking, shopping, or partying. But you end up stuffed, sloshed, broke, and tired—and you still have a broken heart. When the party’s over, or when the ice cream carton is empty, how do you get past the pain?

 

If you’re stuck in your story, and you can’t seem to let go, maybe it’s time for a heart healing journey—from sadness to joy, and from your darkest night to your brightest days.

 

Psalm 18:28 says, “My God turns my darkness into light.” When you embark on a night into day journey to deal with your heartbreak pain you’re on your way to a bright new beginning.

 

Remember, you are never alone and you will not stay in this painful place forever—God is with you and you’re just passing through.

 

When you deal with your breakup pain—instead of avoiding or ignoring it—you can find new hope, courage and joy, and be better prepared to find the healthy and lasting love you truly desire. Often a period of adjustment is needed to go from being a couple to a single again, from being a “we” to a “me.” But you can get through it!

 

Here are 12 essential things you can do to heal your heart and change your life:

 

1. Have heart boundaries. First, stabilize the situation. Just like a physical injury, your heart needs care and recovery time. A broken arm is set in a cast, and “heart boundaries” allow you to separate from the source of pain and protect you from further injury. For instance, you may need to be away from the other person, at least for a time, so you can heal. Don’t keep having post-breakup talks. Don’t call, email or text him just to see how he is, and don’t drive by his house or workplace; it’s hands off. It can be extremely difficult, like withdrawal from a drug. It feels awful and lonely and different, but that’s part of the process—the kind of hurt that heals.
2. Put his stuff away. Get rid of photos or things that remind you of him. Or, box up and store it if you’re not ready to deal with things yet.
3. Get the comfort and support you need. Let yourself cry. Spend time in prayer and pour out your heart to God in a journal or notebook. Talk with trusted friends or family members who will listen and be supportive. Find a good Christian counselor if you need to. Nurture your senses: go for a walk and see the beauty of nature, enjoy the smell of fresh cut flowers, the taste of your favorite comfort foods (in moderation), the sound of relaxing music, or the comforting touch of a hug from a really good friend.
4. Learn from it. Ask God what He wants you to learn from this breakup. What are the “treasures in darkness” and “riches stored in secret places” (Isaiah 45:3) God has for you at this time, this season, of your life?
5. Process emotional pain – It may feel like the midnight hour, but even in our darkest times, God provides night lights. With the light Christ provides we can be encouraged, equipped and empowered to journey through the heart healing process and find restoration and transformation.
1. Deal and feel. In order to heal you have to deal with your emotions. As you feel your feelings, grieve your losses and surrender to God this relationship that didn’t work out you will find release.  
2. Grieving losses is key. You may have incurred loss of love, the loss of affection, and the death of your hopes and dreams with this person. You can “drain the pain” by acknowledging your loss, asking God and others for help, letting yourself be sad, and recognizing not only what you’ve lost but also what remains.
6. Forgiveness is a major way to release breakup pain—forgiving others and yourself. It’s helpful to remember that forgiveness is not forgetting. It’s not condoning what happened. It’s taking them off your hook, and putting them on God’s hook for justice. Romans 12:19 says, “Do not take revenge...” because God will avenge and repay. Forgiveness is not a one-time event, and you may not feel differently right away. An act of your will, forgiving the other person releases you, and leads to freedom and peace.
7. Choose to let go. Often it feels like we cling tightly to the past just like the brown crunchy leaves that cling to barren tree limbs in winter. Their season has passed, yet they still don’t let go. We need the power of the Holy Spirit to blow a fresh breeze into our lives and enable us to do what we can not do. As you release your grip on what you are holding to so tightly, and replace it with Jesus’ unchanging truth), He will restore your weary, wayward or willful heart.
8. Align your thinking with God’s truth. Sometimes your thought life can get hijacked on the Highway of Hope. Rein in your wandering mind and find the power you need to do hard things with God’s truth. The Bible, the Word of God, is a guard rail to keep you safe and on the right path. 2 Corinthians 2:5 reminds us that “we take captive every thought to make it obedient to Christ.” Keep reminding yourself of the truth, because truth combats lies like light overcomes darkness.
9. Awaken Hope – The first light of day helps you to see better with your eyes, and the light of God’s truth lets you “see” with your heart. You gain insight and understanding about your situation, about God, and about yourself. It’s a turning point in your healing journey.
10. Experiencing God’s love. After a breakup a few years ago I learned that: God is all-wise, and I can trust Him even when I do not understand (Proverbs 3:5, 6). He is not withholding something good; He is protecting and saving me for His best (Proverbs 16:9, NASB). We were created for His purposes, not the other way around. But the best news is that God is near, and loves you more than you will ever know. He is at work healing your broken heart. “He heals the brokenhearted and binds up their wounds.” (Psalm 147:3)
11. Rebuild your self esteem. After being rejected (or rejecting someone else), the landscape of your heart can get worn away. Like erosion of soil after a rainstorm, erosion in our emotions can come from another’s constant criticism or negative words. To overcome emotional erosion, plant seeds of truth in your life. When the roots grow and go deep into God you will be more stable, strong, and built up in your true identity. Instead of putting yourself down, build yourself up with truth; watch your negative self talk. Remember, losing at love does not make you a “loser.” You are worth being loved well.
12. Move forward – The darkness and pain of the past eventually fades and you begin to move forward into a brand new day. You wake up to the rest of your life and learn to make healthier choices next time. (for more about all of these points, see my book, “When Love Ends and the Ice Cream Carton Is Empty” by Jackie M. Johnson)

There is life after loss, joy after sorrow, and peace after pain. There is hope. One day it really will be okay. One Day. Until then, live in the light. And keep on walking. When love ends, healing can begin.

 

The rest of your life is waiting—and the best days are ahead.

 



A New Day Cafe Blog Reaches 98 Countries

Hello readers,

Today is a day to celebrate!

As of October 1, 2011 this blog, A New Day Cafe, has reached readers in half the countries in the world (98 of 196 countries).

My goal is to blog words of hope and encouragement--to help people to get over relationship breakups and to have a better life. And I want to thank you for reading. I hope you've found help and hope from these words--from God's heart, to my hands, and into your life.

Here are the countries who've read A New Day Cafe blog in the past two years. Thank you! I pray for my readers each day.

United States, Canada, United Kingdom, India, Australia, Macedonia, Czech Republic, Germany, Ireland, Sri Lanka, France, Israel, Bolivia, Qatar, Ukraine, Iran, Japan, Indonesia, Poland, Columbia, Spain, Ghana, Slovakia, Vietnam, Antigua and Barbuda, China, Pakistan, Denmark, Morocco, Russia, South Korea, Brazil, Argentina, Chile, Zimbabwe, Philippines, Sweden, South Africa, Netherlands, United Arab Emirates, Saudi Arabia, Egypt, Uganda, Belgium, Thailand, Nigeria, Tunisia, Guyana, Maldives, Mexico, Switzerland, Romania, Singapore, Palestinian Territories, Reunion, Greece, Peru, New Zealand, Jordan, Serbia, Finland, Kenya, Lithuania, Iraq, Trinidad & Tobago, Sudan, Hungary, Malaysia, Taiwan, Malta, Latvia, Bulgaria, Turkey, Namibia, Ghana, Belarus, Jamaica, Bosnia and Herzegovina, Honduras, Algeria, Hong Kong, Senegal, Ukraine, Norway, Slovenia, Georgia, Italy, Dominican Republic, Puerto Rico, Saint Vincent and the Grenadines, Ecuador, Cambodia, Guatemala, Lebanon, Moldova, Kuwait, Oman, and Croatia.

Thank you. May you be blessed and find fresh hope for today!

Calm Your Heart; Return to Joy

"Be still, and know that I am God." Psalm 46:11

Life is messy. We get hurt--or we hurt others. Breakups happen, people disappoint us. Or annoy us. Things don't go as planned. Why, it seems, is there never enough time to do what we need to get done.

But there is hope. The mess of the rain and mud in springtime lead into the beauty and bounty of summer. Fresh, green leaves. Pungent lilacs. Blooming fruit trees and gardens. All that mess led to something better.

This too shall pass. Your day will come. I believe it. Will you!

May God give you HOPE today, perhaps more hope than you've had in a long time--that one day things will change. That they will get better.

May the hard times you're facing lead to infinitely better days ahead!

How to Deal with Anger – Especially After a Breakup

Samantha was mad. As she drove home after a long talk with Jesse, her boyfriend of three years, she replayed over and over in her mind what he’d said only moments before.

It had been a relaxing Saturday afternoon and the couple was hanging out at Jesse’s house. Samantha casually asked him if he could ever see them marrying each other. Jesse paused, looked up at her and said, “I don’t know. I feel like I don’t really know you.”

He doesn’t know me—after three years?

Samantha was shocked, hurt, and angry. Yet despite her feelings she calmly tried to talk with Jesse about it, but he didn’t want to engage in conversation so Samantha left. But then, Samantha was always the one who wanted to connect and Jesse didn’t.

She couldn’t count the number of times he’d shut down and say nothing when the topic got too deep for him. He didn’t want to share his feelings and, it appeared, he didn’t want to share his life with her either. Samantha and Jesse broke up shortly after that revealing conversation.

She had good reason to be angry. She wanted more conversationally and emotionally from Jesse and he wasn’t willing to give it to her. Added to that was the fact that they’d been together for three years. Samantha had invested her heart with this man and got a zero percent return.

We all get angry once in a while and that’s normal. But when we ignore it, hide it, or express anger in out of control ways to destructive extremes then it’s a problem.

Someone once told me that feelings are “indicators,” but God’s truth leads. You may feel angry, but don’t give in to rage, hostility, violence, cruelty, or physical or verbal abuse. Ephesians 4:26, 27 reads, “‘In your anger do not sin’: Do not let the sun go down while you are still angry, and do not give the devil a foothold.”

Jesus Christ displayed a range of emotions during his thirty-three years on Earth. He was passionate about justice, even if it meant a display of righteous anger when he overturned the tables of the money changers when they turned the temple area, a sacred place, into a selling floor for animals. (John 2:13-17)

Here are some practical things you can do to manage your anger wisely:

For instance, you can write an anger letter expressing to God about what happened during your breakup and/or since then, and how you feel about it. It can even include things that happened during the time you dated, if needed. Pour out your heart—what you’re mad about and why.

Or, you could write a different kind of anger letter. This exercise helps you to get the release you need, but you never ever mail the letter. Picture the person who broke up with you sitting across the table from you as you write. If you could say anything you wanted to him or her right now, what would you say? If you could say anything to them in a Christ-like way, what would you say? It’s up to you how much to include.

The purpose of the letter it to get the emotion out of you and release it. No one else will ever see what you write and you can feel safe to express yourself, vent, and be free of the tangled emotions inside of you. When you’re done, you can choose to burn or shred it if you’d like, but never (never!) mail it.

Write an anger action plan. In the midst of a heated conversation, sometimes you may need to leave so you (or the other person) can cool off and address your issues later. When you need to think through why you’re irritated, this can be helpful. Make a list of what happened, if you need to respond (you may not), how it makes you feel, and some potential ways you can respond. Then, after you’ve reviewed your options you can choose what to do. It will be helpful to pray before you begin. For example:

• What happened? Tony constantly cuts me off before I can finish a sentence.

• Do I need to respond? Yes, I feel like I need to stand up for myself.

• How does this make me feel? I feel angry when Tony doesn’t let me finish what I’m saying. I feel like what he has to say is more important than what I want to say. I feel diminished and unimportant.

• Options to responding: When Tony cuts in when I’m talking, I could say, “Could I please finish my sentence?” or “I wasn’t done yet.” Or, I could spend less time with Tony. Or. . .?

There are other ways to manage your anger too. Some people find it helpful to get punch pillows, talk to a trusted friend, pull out the Bible and read, journal their thoughts, go workout, or get outside for a long walk or bike ride. A good hearty laugh or getting some humor into your life can advance your heart toward joy again.

Find activities that relieve stress for you. And one day, things will be better. If you let them.

After a Breakup: Restoring Confidence and Self Esteem

Some people don’t know how to get into a relationship, while others don’t know how to get out of one-—how to detach and move forward.

In relationships, learning to bond and to separate are essential skills. As you get to know another person you share more about yourself and you develop deeper levels of closeness. You connect.

Henry Cloud says that bonding is one of our most basic and foundational needs. He affirms that we are relational at our very core and God created us with a hunger for connection and relationships.

“Bonding is the ability to establish an emotional attachment to another person,” says Cloud. “It’s the ability to relate to another on the deepest level.” When we feel more connected to others, whether it’s a romantic or other kind of relationship, we are happier and healthier.

The other side of the coin is learning how to separate and keep your sense of self intact in the process, whether you are in a relationship or not. “Separateness is an important aspect of our human identity,” says Henry Cloud. “We are to be connected to others without losing our own identity and individuality…to master the art of ‘being me without losing you.’”

When you retain your sense of self and the man keeps his identity intact, you will be a better couple. In essence, when each person’s sense of “me” is solid, there is a better “we.”

For instance, think of two circles side by side—one is yellow (representing you) and the other is blue (representing the man). When a couple first meets, the circles touch on the outer limit; their lives have not yet intersected. Then as they get to know each other, the overlapping part that represents them as a couple becomes increasingly green (because yellow and blue make green).

If they marry and become one, the two circles mesh to form one circle that is entirely green. The point is, each person must retain his or her sense of self in order for a healthy couple to exist; he must keep his blue-ness she must retain her yellow-ness otherwise green won’t happen.

Don’t let your pain or your past define you. It is a part of who you are, but it’s not the entirety of what makes you the unique individual you are. Who you once were, or who you are now can be transformed as your identity comes from your security in Christ.

When your identity is rooted in the soil of God’s truth, your confidence grows.

So when you run into the guy who dumped you, or the girl he is with now, it won’t shatter your self esteem. Sure, it may shake you up a bit at first, but you bend; you don’t break.

As you learn to accept your strengths and your weaknesses, you build confidence that you are worth being loved well.

Fresh Hope Delivered Daily

I love the word, “hope.” It’s so full of joy—as in longings fulfilled and good things.

But having hope—no matter what your circumstances—takes courage. And it takes faith.

It begins with a single step, from where you are right now to and exciting new path. Whether you begin hesitantly or with a let’s-have-an-adventure excitement, the important thing is that you begin—and keep choosing hope.

Seek the Lord and listen for his guidance. And He will lead you. By taking one step, and then another and another, you leave the old place of brokenness and rubble, fraught with complication and unanswered questions.

Even when the future is unclear and it feels like a primordial haze hangs over your heart, walk on. Because like the early morning low cloudiness in San Francisco, eventually the fog will lift and clarity will come. Your blue sky days of joy will return.

Be assured, though, that walking with hope is not like being in a Disney cartoon where bluebirds carrying colorful ribbons lead the way and happy chipmunks wave as you skip down the lane and daisies bloom instantly at your feet.

Not so much.

As you walk down Hope Road, you may have obstacles or roadblocks ahead. You may not be able to see the way ahead or you may feel lost. But keep on walking, and in time things will begin to change.

True hope believes that God will give good things. “For the LORD God is a sun and shield; the LORD bestows favor and honor; no good thing does he withhold from those whose walk is blameless.” (Psalm 84:11, emphasis mine)

Every morning the sun rises; every day the Lord delivers fresh hope. Despite life’s discouragement and difficulties, you can look back at all God has done in the past in other areas of your life—how He’s kept His promises and has been faithful to keep his word—and you can look forward with hope for good things to come in the future.

Hope is confident expectation that you will receive what you hope for, that a desire will come to pass. Like if you planted dahlia seeds in your garden, you would hope that brightly colored flowers would one spring up. As you covered the seeds with dark brown soil, you’d be confident that, in time, there’d be growth even though you do not yet see results.

Romans 8:24, 25 says, “Hope that is seen is no hope at all. Who hopes for what he already has? But if we hope for what we do not yet have, we wait for it patiently.”

You may have just lost your job, or relationship, or spouse. You may only have a few dollars to your name, or have an illness you just can’t seem to beat. Maybe your kids are making unwise choices, or you have a huge decision to make and you don’t know what to do. Whatever you’re going through…

Hope on…and see the goodness of the Lord. It just may surprise you.

Freedom and Peace on the Road of Life

No matter what you are going through--or have just come through--there is hope. Hope that one day things will be better. More joy, less pain. More freedom and peace.

There is a new road: Following God's path instead of going the way of what we think will satisfy. It may be unfamiliar at first, maybe a bit different than what you're used to, but ultimately...satisfying...good...very good.

Be encouraged, the journey of life takes many twists and turns, but if you're following the One who loves you most, all will be well in the end.

A New Road to Follow

Come forth from the darkness and into the sun.
My child, do you know that a new day has dawned?
The chains that have held you are loose; you are free!
Go forth on a new path. Get up; follow Me.

For I’ll show you a new way, a new road to trod.
It’s long and it’s winding and, at first, may seem odd.
But I will be with you. Child, come take my hand.
Get ready to enter the new Promised Land.

I know you have been in your Egypt too long.
In bondage, oppression and not very strong.
Throw off your sadness, your fear and distress.
It’s time to be different, it’s time to be blessed.

To know the truth and to be set free,
To learn and become all that you’re meant to be.
To walk in a new way – in freedom and might.
To walk daily by faith and not by sight.

The desert will bloom once again and rejoice!
But remember, my child, that you have a choice:
To live by My words; to trust and obey.
In step with the Spirit, I’ll show you the way.

With power and purpose your life will be strong,
For the joy of the Lord will be your new song.
Come forth from the darkness and into the sun.
My child, it is true – a new day has dawned!

-- --Jackie M. Johnson

How About More JOY in Your Life?

As you get further down the heart healing road from breakup pain to brighter days, joy returns. You remember how good it feels to laugh again.

You awaken from the dark times that have been consuming you, and you remember what you really enjoy—like listening to jazz music, spending more time outdoors, or riding your bike—whatever lifts your spirits.

For me, a delight is like a “raspberry moment.” It happens when I eat fresh raspberries because I have good memories associated with eating them.

It’s funny how one bite of the little red fruit and suddenly I am eight-years old again. I can see my little girl self walking across the gravel road in front of my grandparent’s summer cabin in the Wisconsin north woods toward a long patch of wild raspberries.

We'd pick them and eat them on cereal or right from the vine when we just couldn't wait. I can get lost in thinking about those long summer days of freedom and adventure--just me and my two sisters with my maternal grandparent’s every two weeks, every summer.

Bliss!

I remember the smell of Folgers’s coffee brewing early in the morning. As I chomped on my Frosted Flakes, I wondered why grownups drank the stuff when it tasted so bitter.

We’d swim in the lake for hours and go on nature hikes with my grandpa. He’d take us for boat rides, and teach us to fish and clean our catch. Grandma would fry up the fresh perch or bluegill for dinner.

Then we might take a short walk down to the peninsula that jetted out into the lake on soft ground covered with pine needles and moss. As night fell, you could hear the distant sound of a loon singing his own unique tune.

Good memories.

But back to the raspberries. Is there something in your life that’s a “raspberry moment” for you? Is there something that makes you feel really good when you think about it and fills you with joy?

It's time to find your bliss.

Emotional Erosion: Rebuilding Life after Rejection (Part 1)

The summer of 2002 had been one of the driest in decades and our state was enduring a drought when the largest forest fire in Colorado’s history, the Hayman Fire, started in the Pike National Forest.

Sadly, this inferno was ignited when a forest service officer was burning a letter from her estranged husband. The devastation was enormous; it caused thousands of people to evacuate their homes, totally destroyed over a hundred of them, and burned about 138,000 acres.

What a mess.

The intense heat of the fire had destroyed the protective layer of groundcover over the soil (like plants, grass, shrubs, and even litter). With the topsoil washed away, tree roots are exposed and unprotected, and the plant life is vulnerable to damage and depleted of nutrients.

Just as a forest fire can lead to erosion of soil, the fire of harsh words, negative comments or repeated rejection can begin to wear away at your self esteem.

What are some reasons our self esteem gets damaged?

Rejection is one of the biggest self esteem crushers, whether it’s from the crumbling of a long term relationship or an I-don’t-think-so brush off after a few dates. You hope, you wonder, and you take a risk with someone. Then you breakup and feel like you’ve lost again. It can do a number on your self esteem and you wonder how you’ll muster the confidence and courage to start all over with someone new.

A distorted perception of yourself. A “distorted perspective” of something is fuzzy and imprecise, and often untrue. When I was in eighth grade I got my first pair of eyeglasses. I remember looking out the window at the trees and noticing how clearly I could distinguish each individual leaf. With the clarity the glasses provided, blurry green blobs on a stick transformed into majestic maple and oak trees.

Sometimes we don’t see ourselves clearly either. The lenses through which we’ve been viewing our lives have been distorted by the constant criticism of a parent, the degrading comments from kids at school or by the downright mean way someone has treated you.

“Distorted images are not only shaping your perspective but are also hindering your possibilities,” says Jud Wilhite in Eyes Wide Open.

We need God’s better-than-20/20-vision to gain a clearer vision of who we really are, to come out of hiding, to be courageous, and to see ourselves as He sees us.

Loss of self. Instead of being misaligned, you may feel like your self esteem has been misplaced altogether. You feel lost because you lost yourself in the relationship. Maybe you were a people pleaser, a “yes” girl, and now you’re uncertain as to your identity and purpose. “Who am I apart from you? Who am I now?” Maybe you spent so much time on his life that you neglected your own.

He may have left you, but you left you as well, and you abandoned yourself.

Loss of self means you are out of touch with what you need and want. It is the ultimate abandonment when you don’t feel worthy to live in your own life. Your heart is like a deserted house, dark and empty, with boarded up windows and a fence in disrepair.

Stuck in the past. When hurtful memories from the past linger too long in your heart, they can wreak havoc on your self esteem in the present. An example from classic literature is the eccentric Miss Havisham in Great Expectations.

Jilted on her wedding day, Miss Havisham was so devastated that she left all the clocks in her house at twenty minutes to nine (because that was the time she received the heartbreaking news from her fiancé) and she never changed them again.

This woman held on to her hurt for years by leaving everything as it was on that dreadful day: the decaying remains of the wedding banquet littered the table, and she continued to wear the faded wedding dress. Every day she stared at painful reminders of the past as she clung tightly to “what could have been.” Feeling her life was ruined, she let her house and herself live in ruin.
How do you stop the “wearing away” of emotional erosion? How do you rebuild self esteem and restore confidence?

Stay tuned for more—Part 2 is coming on Tuesday.