中文版: 如何应对分手后的负罪感

It is okay to feel

The Emotional Complexity of Initiating a Breakup

It is commonly misunderstood that people who initiate a breakup will cope better than the person they break it off with. This is not always true. Initiators can experience complex emotions such as guilt on top of sadness upon the breakup. Experiencing guilt for initiating a breakup is common, even if the relationship ended off in amicable terms.

If you have just initiated or are thinking of initiating a breakup and are experiencing guilt, know that it is okay to feel. It is normal to feel this way after a relationship ends. Your emotions are valid but that does not mean that you did anything wrong, or that you deserve to feel this way. While guilt is an empathetic response and a feeling of being responsible for the effects of your actions on them, it can cause a lot of distress.

Here are some ways to cope with guilt about a breakup: “S.E.L.F-C.A.R.E”

S - Seek social support and help (to manage breakup guilt)

Express or disclose your feelings of guilt to a close family member or friend who you trust. Do not be afraid to let them know how they can best support you. It is okay to turn to others for support as you lose your main pillar of support. Be comfortable initiating outings with your close friends and surround yourself with people who care for you.

Going for therapy can help you cope with difficult emotions and address the guilt in a helpful and adaptive manner. If you would like to share and process your emotions with someone, you may consider speaking to our clinical psychologists, like Dr Annabelle and Stephanie, who have extensive experience with providing guidance on relationship difficulties, emotional dysregulation, and equipping clients with the coping skills needed to get through this difficult time. You do not have to go through this alone.

E - Engage in self-reflection (to understand your feelings of guilt)

Reflect on the reasons for your feelings of guilt. Are you feeling guilty about hurting your ex-partner or are you feeling guilty for not trying harder for the relationship? Or perhaps you are feeling guilty because of how your family and friends react to your breakup? Everyone has their own unique reasons and it is always beneficial to be aware of the reasons behind your emotions so that you can take active steps to understand the validity of these reasons.

There may also be times where you do not know you are feeling a certain way after a breakup. When that happens, take the time you need to figure this out yourself, with your loved ones or a clinical psychologist.

L - Look at your relationship objectively to overcome guilt

Guilt can cause you to second guess your decision on ending the relationship and forget about all the negative experiences or the reasons for the breakup. Remind yourself of your intention to leave the relationship.

Grab a piece of paper and pen, and list out the reasons. Refer to them as many times as you need. This can also serve to remind you that building and sustaining a healthy relationship is a shared responsibility; it is not one person’s sole responsibility that the relationship has come to an end.

F - Focus on putting your own needs first

Hurting isn’t a competition. It may be painful for your partner to experience losing you now, but his or her pain is not more important than yours. It is okay to put your own needs first and that does not make you a selfish person. If being in your current relationship is painful or does not serve your needs, you have every right to let it go.

C - Come to realise what breaking up is not

“The only thing worse than breaking up is not breaking up when you know you are supposed to.” - Adonis Lenzy

Breaking up is not a wrong thing to do. It is not disregarding your ex-partner’s feelings. It is not ruining your ex-partner’s life. Ending a relationship does not make you a horrible person.

A - Acknowledge that you are being honest when you end the relationship

You owe your partner honesty and respect; not unwavering commitment when you know you no longer can or will not. It takes a lot of courage to be honest about your feelings in a relationship. It is not an easy decision to make, even if it is the right thing to do. Acknowledge that this is the right thing to do, and this hard decision is the best for both of you, including your partner, in the long term. 

R - Release your responsibility to your ex-partner

When the relationship has ended, release your responsibility to them and focus on healing yourself. You are no longer his or her partner and thus, you are no longer liable for their care, and neither are they.

Ψ Recognize what you can control and what you cannot. What is within your control is your honesty and respect towards your ex-partner. How they respond and take care of themselves emotionally are, unfortunately, out of your control.

Ψ Establish healthy boundaries with your ex-partner. If your ex-partner is causing you distress about the breakup, even unintentionally, maintaining some physical and emotional distance may be necessary. Do not feel obligated to respond when your ex-partner reaches out to you. This is not easy, especially if he or she seems vulnerable or expresses feelings that mirror your own. Remind yourself that you both need time and space to work through those difficult emotions.

E - Engage in self-compassion during and after a breakup

Be kind to yourself.

Ψ Imagine a close friend experiencing the same thing as you, what would you say to that friend? Try using the same words for yourself. Write a letter to yourself.

Ψ Remember that your thoughts are not always accurate reflections of reality.  Notice your critic and remind yourself of the positive effects of ending the relationship.

Ψ Reframe negative self-talk. Changing negative thoughts to positive thoughts can be quite a jump, you can try working towards neutrality first by lowering the intensity of your language. For example, changing “I can’t stand this” to “this is challenging”, “I am an extremely horrible person” to “I am having a thought that I am a horrible person”.

Ψ Practice self-forgiveness. This can be done by expressing remorse and regret instead of shame, viewing the breakup as a learning experience and accepting yourself as an imperfect being, just like the rest of us.

Breakups are never easy, but when you’re dealing with feelings of guilt on top of heartbreak, moving on can feel impossible. If you’re struggling with breakup guilt, acknowledge your feelings, engage in self-reflection, and be kind to yourself — these are all important steps in overcoming guilt and moving on with your life.