How to mend a broken heart: Practical steps to heal and recover
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Heartbreak is painful, but there are ways to cope to feel better. Learn how to mend a broken heart and support yourself through the recovery process.
Heartbreak is an experience that most of us go through at some point in our lives, and a natural reaction to something that’s broken is wanting to fix it. Mending a broken heart begins with understanding the pain and making space for it.
Once you know why heartache can feel so painful, you can then recognize and understand the different stages of heartbreak. Once you discover how to get over heartbreak and rebuild emotional strength you can use each stage as a fence post for your healing. You’ll know the emotions and feelings you can expect, plus how you can move through your journey with more self-compassion and self-awareness.
Why are heartbreaks painful?
On a biological level, our bodies sometimes react to heartbreak in a similar way to how it responds to physical pain. Our brain may perceive heartbreak as emotional pain, and it may respond by releasing stress hormones, like cortisol. These hormones can cause physical symptoms, such as a tight or heavy chest, trouble sleeping, or appetite loss.
Psychologically, heartbreak can bring a mix of emotions, like sadness, loss, and even grief. We might also battle feelings of inadequacy or face a dip in our self-esteem. When we’re broken-hearted, we're not just losing a person but also the dreams, plans, and future we envisioned with them. The loss spans multiple levels, making it a complex emotional challenge to overcome.
When you acknowledge the real effects heartbreak has on your wellbeing, you can pave the way for healing and recovery.
What is broken heart syndrome?
“Broken heart syndrome,” also known as takotsubo cardiomyopathy, is a temporary heart condition triggered by intense emotional or physical stress, like losing a loved one or experiencing a major shock. It is thought that a sudden surge of stress hormones, like adrenaline, lead to these changes.
It causes symptoms similar to a heart attack, such as chest pain and shortness of breath, but it doesn’t result from blocked arteries. Instead, the heart’s left ventricle temporarily weakens and changes shape. The condition is usually reversible with proper treatment, but it highlights the powerful connection between emotional health and physical wellbeing.
Practical steps for healing a broken heart
There’s no two ways about it, healing from a broken heart takes time. If you’ve been pondering the question, “how do I get over a breakup?” you. may be hoping that there’s a quick fix. Unfortunately, when it comes to dealing with grief and loss, the only way out is through. Even so, it can help you to feel more grounded if you have an actionable plan. Here are five steps you can take to help heal a broken heart today.
1. Allow yourself to feel your emotions
It's normal to feel sad, angry, or confused after a heartbreak. Don’t squash this down! Trust us. Running from your feelings only works for so long and eventually they will catch up with you. Let yourself grieve and process these emotions instead of suppressing them. Journaling or talking to a trusted friend can help you make sense of how you feel. Try a journal prompt like: What is the lesson that this pain is teaching me?
2. Set healthy boundaries if your heartbreak stems from a breakup
Most experts would agree that cutting communication with an ex is wise after a breakup. If you hope to one day be friends it can be tempting to want to stay looped in with them. But if that staying in touch is painful, take a break from communication. This might mean unfollowing them on social media or politely declining to meet until you're ready. Protect your emotional wellbeing during this sensitive time. This same advice goes for anyone experiencing heartbreak over loss of a friend or taking space from a family member.
3. Focus on self-care
Whether you’re experiencing heartbreak because a relationship ended, or if it’s because you’ve lost someone you love be sure to take care of your body and mind. Do your best to get enough sleep (although we know it’s hard with a racing mind,) eat nourishing food, and stay active as you can. Gentle activities like yoga, meditation, or even a walk outdoors can reduce stress and help you feel more grounded.
4. Reconnect with your interests and passions
If you’re heart broken due to a relationship ending, this time in life can be a great opportunity to redirect your attention back to yourself and reconnect with your own life. Consider rediscovering old hobbies or try new activities that bring you joy. Doing things you love can shift your focus from the pain and help you regain a sense of purpose and identity. This could mean attending a pottery class, or learning to crochet.
5. Seek support if you need it
When all else fails, know that you don't have to go through this alone. Share your feelings with friends, family, or a therapist. Sometimes, professional guidance can help you navigate the healing process more effectively. And it always feels better to go through a difficult time with someone who has your back each week.
How to cope with a heartbreak: 8 tips to navigate a broken heart
Tending to a broken heart requires patience, self-compassion, and actionable steps. And while the path may feel lonely at times, you should never be afraid to seek support. Whether it's through loved ones, professional guidance, or using mindfulness and self-care practices, you can emerge stronger and more self-aware.
1. Allow yourself to grieve
Embrace your feelings of heartache. It’s okay to feel sad, angry, or any other emotion that arises. Acknowledge them without judgment — they’re part of the healing process.
💙 Understand the importance of grief in Why Grief, Why Now with Joanne Cacciatore, PhD.
2. Seek support to help you cope
Surround yourself with supportive friends and family. Consider talking to a therapist who can provide professional advice on how to navigate heartache.
💙 Learn why Mindful Friendships are crucial in the heartbreak healing process.
3. Practice self-care
Dedicate time to rest, eat well, and engage in activities that bring you joy and peace. Self-care is crucial in rebuilding your emotional and physical energy.
💙 Rebuild your love of self with Self-Compassion, a brief meditation by Tamara Levitt.
4. Lean into healthy habits
Healthy habits support your physical wellbeing, which, in turn, supports your emotional wellbeing. Prioritize exercise, rest, and nourish your body with a balanced diet.
💙 Alleviate the pressure of heartbreak in this Breaking Habits Series by releasing Worry and replacing it with healthier habits.
5. Set boundaries with your ex-partner
Create a respectful distance between you and your ex-partner to allow space for healing. Boundaries are essential for recovery from a broken heart. They also make the process of moving on to date again easier.
💙 Protect your peace and learn to set Healthy Boundaries with Jeff Warren.
6. Focus on your goals and dreams
Channel your energy toward pursuing your goals. Whether it’s a hobby, wanting to advance in your career, or exploring new interests, keep your focus on positive growth.
💙 Uncover The Why Behind Your Goals with Jay Shetty.
7. Practice mindfulness techniques
Engage in mindfulness practices like meditation, breathing exercises, and journaling to encourage you to simply be, exist, and thrive in your new reality. These techniques can help you stay connected with yourself, process your emotions, and rest.
💙 Practice mindfulness before bed in this Evening Wind Down routine.
8. Remind yourself that healing takes time
Be patient with your healing journey. When you’re dealing with heartache, it’s important to take it one day at a time, and be compassionate with yourself and your healing process. Every journey is unique.
💙 Combat restlessness during your healing journey with this impactful 10-minute meditation on Patience.
How to mend a broken heart FAQs
How can I heal a broken heart?
Healing a broken heart takes time, self-care, and patience. Start by allowing yourself to feel your emotions without judgment—it’s truly okay to grieve. Next, surround yourself with supportive friends or loved ones who listen and uplift you. Focus on activities that bring joy or relaxation, like exercising, pursuing hobbies, or practicing mindfulness. Journaling or speaking with a therapist can help you process your feelings and gain clarity. Remember, healing isn’t linear, but by prioritizing your wellbeing and staying open to growth, you’ll gradually move forward and eventually find peace.
How long does it take to heal a broken heart?
Healing a broken heart is a personal process. There's no fixed timeline for healing emotional pain, as it depends on things like the depth of the relationship, your personal coping skills, and the support system you have. It's important to allow yourself the time you need to heal. Engage in self-care practices, seek support from loved ones or professionals, and be patient with your progress. Over time, the pain will lessen, and you'll find yourself moving forward.
How do you get over a broken heart when you still love them?
Getting over heartbreak while still in love can be particularly challenging. It's a journey that requires acceptance, self-compassion, and often a change in perspective. Accepting the reality of the situation is the first step toward healing. Surround yourself with supportive people who understand what you're going through. Engage in activities that promote self-growth and happiness. Over time, focusing on your own wellbeing and building a fulfilling life can help you heal.
What are the 4 stages of healing a broken heart?
While the stages of recovering from heartbreak can vary, a simplified model mentions four stages include denial, anger, bargaining, and acceptance. Each stage represents a different emotional response to the loss and is a part of the process toward acceptance and healing. It's a path that can help you work through your emotions, come to terms with your new reality, and find a way to move forward.
How do you accept a relationship is over?
Accepting the end of a relationship is a crucial step in the healing process. It may involve acknowledging the emotions, understanding the reasons behind the breakup, and giving yourself permission to grieve the loss.
Over time, focusing on your own life, setting new goals, and building supportive relationships can help in accepting the change. It's about creating a new narrative for your life and finding happiness in your own growth and the new opportunities ahead. Remember, seeking professional support like therapy can also provide valuable insights and strategies in navigating through this acceptance.
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