No-contact period (minimum 1-3 months)
Block on social media, delete chat history ya archive karein, mute mutual friends ke stories. Practical exceptions (shared property, custody, work) ke alawa zero communication. Brain ko withdrawal period chahiye attachment patterns rewire karne ke liye.
Allow grief — suppress mat karein
Cry karna chahiye toh karein. Journal mein likhein — unsent letters to ex, raw thoughts. Trusted 1-2 friends ko share karein. Suppressed grief 6 months baad zyada destructive nikalti hai.
Basic routine — even minimal
Sleep 7-8 hours (consistent timing matters), 3 meals (small portions okay), 30 min daily walk/exercise. Yeh non-negotiable foundation hai. Saari therapy in basics ke upar build hoti hai.
Big life decisions avoid — 6 months
Job change, city move, naya serious relationship, major financial decisions — postpone karein 6 months. Grief-state decisions usually regret hoti hain. Status quo maintain karein jab tak clarity nahi aati.
Therapy — agar symptoms severe
iCall TISS (free Hindi), college counsellor (free for students), online platforms (YourDOST, Amaha, BetterLYF). Stigma chodein — 8-12 sessions can significantly accelerate healing.
Reconnect with self
Hobbies jo relationship mein chod diye the — wapas pakdein. Friends jinhe ignore kar diya tha — milein. Family time. Solo travel (chota trip). Apne saath relationship rebuild karein.
Social media + Dr. Google strict limit
"Is my ex thinking about me?", "how long does heartbreak last?" type searches dopamine-anxiety loop banate hain. Apps (Opal, Cold Turkey) se Instagram/WhatsApp 30 min/day cap karein.
Rebound relationships — generally avoid
Naya partner short-term distract karta hai but grief paused ho jaati hai, dissolved nahi. 3-6 months baad next breakup pe compound grief milti hai. Aur new partner ke saath unfair hai — woh distraction tool ban jaate hain.
