Healing after a breakup
Seven gentle days for a heart that hurts, at your own pace.
- 7 days, about 51 min in all
- Self-help, private
Who it is for
For anyone coming through a breakup, an ended engagement or a quiet, hidden relationship: the replaying, the urge to check, the song in a shop that makes your throat close.
What you will do
- Learn what is normal after a breakup
- Loosen the replay and the urge to check
- Build tiny routines and self-kindness
- Lean on people and begin to rebuild
Your seven day path
- 1Day 16 minUp nextWhat is normal right nowPractice: Untangle a feeling + Slow breathing
- 2Day 28 minWhen the mind goes round and roundPractice: Brain dump and parking lot + Unstick from a thought
- 3Day 37 minContact and scrollingPractice: Pause and cool down + 5-4-3-2-1 grounding
- 4Day 47 minTiny routines hold the dayPractice: Tiny steps + Slow walk
- 5Day 57 minSpeak to yourself kindlyPractice: Kind words break
- 6Day 68 minLean on your peoplePractice: Warm drink pause + Tiny steps
- 7Day 78 minRebuilding, one piece at a timePractice: Check a thought + Tiny steps
About the evidence
Built from fact-checked Manas guides on breakup pain and grief, drawing on NHS advice and published research. Many people find these steps useful. This is self-help, not therapy.
Please read
This program is for everyday heartbreak. If low mood lasts most of the day, every day, for more than two weeks, or you cannot eat, sleep or work, please see a doctor or counsellor. If a partner or ex controls, frightens, stalks or hurts you, that is abuse and it is not your fault. If you are in danger, call 112, and reach out to a domestic abuse service near you. If you have thoughts of ending your life, call Tele MANAS on 14416 or 112 now.
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