The Benefits of Going No Contact after a Breakup 

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The Benefits of Going No Contact after a Breakup 

Breaking up with someone you care about is never easy. Whether it was a mutual decision or one that caught you off guard, the end of a relationship can leave you reeling with a complex mix of painful emotions. As a therapist who specializes in breakup recovery and divorce recovery, I can tell you that there is one piece of advice that consistently stands out as a tried-and-true method for healing: Go no contact after a breakup. 

In this article, we’ll explore why maintaining contact with your ex can hinder the recovery process and how going no contact can help you heal your heart, and come out the other side of your breakup a stronger, more resilient, and more self-confident version of you. 

Why Going No Contact with Your Ex Feels So Hard

When a romantic relationship ends, we experience a complex interplay of emotions, thoughts, and even physical sensations. This intricate connection between our feelings and our brain’s neural pathways is deeply rooted in the biology of attachment. When we lose our relationship with someone we have a romantic attachment to, our brain behaves differently, resulting in increased cravings for contact, intense focus or rumination, and a longing to share things with our ex. 

When this is happening, we may feel like we’re addicted to our former partner, making it challenging to let go and move on. We may convince ourselves that it’s a good idea to try to be friends with our ex immediately after the breakup, or even to have sex with our ex. But these things will only keep you attached and prolong your pain. 

Going no contact is akin to hitting the reset button on your attachment to your ex. It allows the neural pathways associated with your ex to weaken over time. This detachment process is challenging, especially in the beginning, but it gives you the mental space to focus on yourself and your healing process, rather than constantly thinking about your ex and remaining attached. Many people who commit to no contact report a gradual but profound transformation in their emotional and mental well-being.

How No Contact After a Breakup Supports Personal Growth

Going no contact is more than just a strategy for getting over a breakup; it can be a stepping stone to personal growth. When we’re in a relationship, we engage in behaviors that reinforce the relationship, such as spending quality time together, focusing on their needs, and sharing our vulnerabilities. Our self-concept becomes connected to our partner and being a part of the relationship. 

When the relationship ends, these behaviors no longer serve a purpose, and you have to create a new self-concept that doesn’t involve your ex. Your brain is still hardwired for attachment, but there’s a void where your partner used to be. It’s common to miss your ex and to crave connection with them. But going no contact starts the process of detachment, creating space to self-reflect and reconnect with yourself and who you are outside of the relationship. As you detach from your ex, you will find yourself ruminating less, spending less time beating yourself up over your regrets, and generally feeling like yourself again.

Many clients who go through no contact with an ex report that the healing happens gradually, and then all at once. Once they reach a certain threshold, it feels like shedding the emotional weight of the past and discovering newfound optimism and energy. Their self-esteem begins to heal after the breakup and they feel stronger and more hopeful about the future. 

This fresh burst of vitality isn’t reserved for just one aspect of life; it’s a versatile force that can be channeled into various areas. Whether it’s reinvigorating a stagnant career, investing in deeper friendships, pursuing new hobbies, or exploring passions long forgotten, the energy that was once dedicated to the relationship is now available for profound personal growth. 

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Experiences with No Contact After a Breakup

This detachment process can be a beautiful time for rediscovering oneself, cultivating strengths, and exploring new horizons. In the stories of those who have gone no contact after a breakup, we find powerful examples of personal growth and resilience. I’d like to share a couple of de-identified stories of clients who’ve benefited from going no-contact after a breakup: 

One client came to see me following a breakup with a partner of several years. He was struggling with the aftermath, repeatedly seeking closure through extensive conversations with his ex. However, each conversation only left him with more questions, leading to frustration and emotional turmoil.

In this client’s case, the situation was complicated by the fact that he shared children with his ex. We discussed what a reasonable no-contact plan might look like, given the circumstances. This plan included unfollowing his ex on social media and setting a clear boundary – they would only engage in discussions related to the children. While adhering to this plan was initially challenging, it eventually led him to feel less attached to his ex.

With this newfound emotional space, the client began to confront the reality that the relationship was over. He shifted his focus toward building a supportive community around him and, most importantly, improving his relationship with himself. The period of no contact allowed him to let go of denial, stop fantasizing about getting back with his ex, and to start the process of healing.

Another client was in an on-again, off-again relationship with her partner of many years. The constant cycle of breaking up and getting back together was taking a toll on her emotional wellbeing. Frustrated by the cycle, she decided to commit to going no contact after the latest breakup.

Simultaneously, she was going through a busy period at work, which provided a helpful distraction. With guidance and support, she stuck to the no-contact rule and started to feel her intense cravings for contact with her ex subside.

After about a month of no contact, she experienced a profound shift. The emotional turmoil that had accompanied her relationship was gradually replaced by a sense of relief. She described this experience as finally being able to come up for air after being tossed around by a wave for so long. The break allowed her to gain clarity and insight into the unhealthy dynamics of the relationship, which she no longer wanted to be a part of.

Following her period of no contact, we worked together to understand how she got caught in this cycle, defined healthier relationship patterns, and practiced those habits when she started to date new people so she could feel confident that she would not fall in love with the wrong person again. The transformation was remarkable, and she felt more equipped to pursue healthier and more fulfilling relationships going forward.

In both cases, these clients found themselves transformed, discovering a newfound sense of self and a more positive outlook on life.

Support for Going No Contact after a Breakup

If you’re contemplating whether to go no contact after a breakup, remember that it’s not a step backward; it’s a step toward personal growth, healing from heartbreak, and the opportunity to create a brighter, more fulfilling future.

And if you would like support on this journey from an experienced breakup recovery counselor, I invite you to schedule a free consultation


Kensington O., M.S., LMFT

Divorce and Breakup Recovery Resources

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