The 7 Stages To Expect When Going Through A Breakup, According To Experts
A relationship coming to an end is never an easy thing, whether you're the one who was broken up with or the one who did the breaking up. It hurts to have the person you love tell you they don't want to be with you anymore, and, just as well, it's painful to have to end things with someone you love, even when you know it's the right thing to do.
The stages of a breakup aren't unlike the stages of grief, requiring both people to move through phases like denial, anger, and eventually acceptance. Here's what to expect when working through a breakup, plus how long it can really take, according to relationship experts.
Breaking up with someone vs. getting broken up with.
If you're the person who was broken up with, it might take you a bit longer to accept what's happened. But it's also not easy to be the person who makes the decision to end a relationship.
For that person, there may have been a period of time when they were deliberating their decision and trying to figure out what they wanted to do. "It's still very painful to break up with someone," licensed clinical social worker Jordan Aura-Gullick, LCSW, explains to mbg, "and if you're the person who did the breaking up, you probably already resolved your reasons why." This can make it a bit easier to move through phases like shock and denial, but the breakup can still feel jarring.
Both parties will move through the stages at their own pace, which will look a bit different for everyone.
How long does it really take to get over a breakup?
There's no definitive answer to how long it takes to get over a breakup, according to both Gullick and clinical psychologist Kristina Hallett, Ph.D., ABPP. "It depends on how long you were involved, how strongly you felt, how invested you were, and how important it was," Hallett notes.
She adds that typically, it's likely to be a couple of months, though if it was a very long-term relationship, it can take a lot longer. On top of that, where the relationship was at the time of the breakup is significant. Did everything seem fine and normal? Or was it becoming clear things were starting to steadily fall apart? It can feel easier to get over if both of you saw it coming but may take longer if it was a total surprise.
Gullick notes that how we relate this person to our own sense of self-worth and self-esteem will play into how long it can take to get over a breakup. Things like "how much each of you relied on the other for approval, acceptance, validation, identity, etc." are important to take into account. If you really believed this was your one chance for a soul mate, Hallett adds, it can make it feel particularly unsettling and painful.
And just as a note, Hallett says the idea that it takes half the time you were with someone to get over them is simply too generalized, and really, it's going to look different for everyone.
Stages of a breakup:
Stage 1: Shock
This stage is particularly pertinent if you were the one who was broken up with and if you didn't see it coming. The shock of a breakup is all about pain, disorganization, and confusion, Gullick tells mbg. You may try to rationalize it and feel an immense need to understand what went wrong. "Often, it's bewildering," she says.
Hallett also notes that this stage comes with a lot of pain, and it will be very focused on the "why." Asking things like "Why did this happen?" or "How could they do this to me?" in an attempt to understand isn't uncommon. "People feel that they're desperate for answers, or they're looking for closure," she says. "They just don't understand it, and the question of 'Why, why, why?' keeps coming up. This is a first response."
Stage 2: Denial
Shock and denial are closely interrelated, as you grapple with the reality of what's occurred. Hallett explains that as people move into denial, "they're looking for information—they tend to hyper-focus on things like, 'She or he said they'd love me forever, or they promised we were going on vacation.'"
In denial, people bring up all sorts of things their partner said that they thought indicated their relationship was going to continue. "They're arguing why that other person shouldn't have broken up with them," she adds, "and that tends to lead to a denial."
Denial can involve trying to convince yourself your partner didn't mean it or that they'll change their mind. "We're also trying to rationalize it with our logical brain, but things don't often make sense in the denial and shock phase," Gullick adds.
Stage 3: Bargaining
This is the stage that can lead to "relapse" or going back to your ex, Gullick says. In an attempt to make things better and/or make the problem go away, people may start to bargain—with themselves or with their ex.
Hallett notes questions like "What do I need to do differently?" and "Can we just have another chance and try again?" may be tempting to ask. We'll think about all the what-ifs, and we often blame ourselves for where the relationship went wrong. "In this stage, people care a lot about the 'if only,'" she notes, adding you may "put up with stuff you previously weren't OK with because you're feeling such a yearning to be with that person."
Until things have cooled down, some time has passed, and both of you have a chance to get some clarity and closure, it's best to avoid reaching out during this phase. Again, we aren't always thinking logically in these early stages, and if you want to be able to move on and heal, both of you will need adequate space.
Stage 4: Anger
Once you've moved through shock, denial, and bargaining, the reality of the breakup will begin to set in, "And the person often does have a lot of anger about what's occurred," Hallett explains. This stage can come from a lot of different places depending on the context of the relationship.
Are you angry because your partner cheated? Angry because the breakup was out of the blue? Angry with yourself—or them—for not investing more in the relationship? It can even be a combination of these things. Gullick says things like jealousy and competitiveness can rear their head in this stage, whether these feelings are directed at your partner or at yourself. Ultimately, though, anger is often an emotion that surfaces before we can face deeper emotions, like hurt, disappointment, grief, shame, helplessness, and so on.
Stage 5: Sadness and grief
As the anger starts dissipate, the true grieving process will start to begin. At this point, you're slowly accepting the reality that the breakup happened, though you may not have necessarily accepted that it's truly over. To grieve a relationship is completely normal and to be expected. After all, not only did you lose your S.O., but in a way, you lost the person you were with them—or at least, the way the person made you feel.
Gullick notes you also are dealing with the loss of the certainty the relationship provided, as far as future plans, mutual friends, their family, and anything else you shared. She notes this can spur feelings of depression, emptiness, and apathy. Things like self-doubt and desperation can also creep in, as well as loneliness and abandonment.
This is a particularly difficult stage to move through, but the good news is, when you start processing these feelings of sadness and grief, you're able to start healing and moving on. Leaning on your support system, prioritizing your own needs and self-care, and even seeing a mental health professional can help you get through this difficult time.
Stage 6: Acceptance
Ah, yes, the light at the end of the tunnel is in sight. When you start to accept the breakup, things will start to feel more positive, and you may even start to recognize that the relationship wasn't the only one for you. Gullick notes that acceptance can be "anywhere from apathetic surrender to true hope and moving past that person."
It's important to keep this spectrum of acceptance in mind, she adds, because it's not always a linear path. "You can feel pretty resolved about it, and then other moments you're right back in denial or bargaining."
Nevertheless, you'll know you're moving through the acceptance stage when you find yourself letting go and disengaging mentally from this person. You're "thinking about yourself as an individual rather than considering or thinking about your ex," Gullick says. And as Hallett adds, you're able to "see new beginnings, hope, and the fact that there could be someone else out there—they weren't the only fish in the sea."
Stage 7: Moving on
Beyond just accepting the breakup, moving on is a bit of a different story. "You really know you've moved on when it's not just acceptance, it's true disengagement from this person," Gullick says. You're able to redirect your focus from the relationship and that person even more so than when you first started to accept it, and you're "really focusing on yourself, your own needs, and your own self-worth," she adds.
You've finally stopped checking their social media, you're not constantly thinking about them, and you wish the best for them, knowing you won't be a part of that. As you move through this phase, you may feel like you're ready to put yourself out there again and date someone new, which is great! Just try to be aware of whether you're "rebounding," or truly ready to start a new relationship.
Gullick says when you get to a place where you're OK with being alone, you're no longer caught up in your ex, and you can truly stand on your own emotionally, you'll know you're ready to give love another shot.
The bottom line.
It's important to note that these stages don't necessarily go in order for everyone, and you may jump around or backtrack throughout the grieving process. "Sometimes someone can be super angry right away, then a couple of days after being angry, all of a sudden it seems to hit, and then they're in denial," Hallett notes for example.
But however these stages look for you, she adds that all of them can be worked through. Breakups are tough and call for plenty of self-love and lots of support from your loved ones. It may feel awful, and it may take some time, but both of you will get through it and come out on the other side with lessons learned, and hopefully, a willingness to try again when the time is right.
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