Learn
Learn
After a breakup the mind loops: What went wrong? Could I have done something? Are they happy? Going over it again and again can feel like problem-solving. For many people it mostly keeps the pain alive without giving answers. The NIMH suggests noticing negative, unhelpful thoughts, which can be a useful first step. Today you will give the loop somewhere to go. Write the replay onto a page so it is out of your head, then practise stepping back from it with a phrase like 'I am having the thought that it was all my fault.' You are not arguing with the thought. You are just not obeying it.
Practice
Write the replay on the page, then step back from one thought.
Each tool opens in its own page. Use your browser back button to return here.
Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
Stays on this device. Not saved or sent anywhere.
Ready when you are. You can finish the practice later and come back.
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.