Let's Break It Down: Why Breakups Hurt So Much

Okay, yes, it's intuitive that a breakup will probably hurt. How long you dated someone, your feelings for this person, the intensity of the relationship, how much a part of your life your ex was, etc., all play a role in how much the breakup, and getting over this person, will hurt.

Being dumped or being the dumper will probably also play a role in how you may feel after a breakup. I explore this more here. Rejection has its own science as to why it hurts, and being on that end speaks to self-esteem consequences and one's belonging needs.

In my post, Solving For "S," I explore how creating a relationship (and being in a relationship) engenders various "feel good" chemicals. When you're in a long-term relationship your body develops a tolerance for these hormones and those feelings become your norm. When you dissolve that relationship, you are for all intents and purposes yanking those chemicals off your neural receptors. You go from a high to a low fairly quickly, and so a breakup can be compared to withdrawing from cocaine addiction.

Think about too how emotional pain isn't just emotional; it can become physical. Emotional pain piggybacks on the brain's physical pain pathways, and as I write about in my rejection post linked above, Dr. Guy Winch cites a study which supports this truth by suggesting that Tylenol can decrease emotional pain. Additionally, like any other stress, breakups cause a surge in adrenaline and cortisol, which causes increased blood pressure, nausea, accelerated heart rate, decreased appetite, trouble sleeping, and increased irritability.

There are probably several other fun facts (and factoids) regarding the science behind why breakups hurt so much, but as I do best, I'm going to put in my personal take here.

After various serious breakups I remember feeling so down that I felt like I was never going to be happy again. Sometimes it can take awhile for me to feel back to myself, for me to feel clearheaded and stop thinking about the ex in question every second of every day, for me to get back to my day-to-day and move on with my life.

There is definitely a sense of loss that contributes to this feeling. A breakup is losing someone who played a big role in your life. Depending on the relationship, this loss can be more or less great. There is also the loss of the relationship and what that meant, whether that just means the concept of it or specific things about the relationship. Perhaps being in a relationship made you feel special, safe, taken care of, like everything else was a little bit more manageable with this person on your team, whatever. It's all gone.

There's the not being able to talk to this person too. It's especially hard when this was the person you shared everything with, the person that you called first when you wanted to share or talk about something, the person that maybe you texted throughout the day about every random thing that happened... (You could stay friends, sure, but this complicates things and doesn't let you get over each other. In this day and age it's so easy to digitally stalk someone and keep tabs on him/her, which also lends itself to not being able move on. In the sixth paragraph of this post I call upon Samara O'Shea's work to talk about how to apply your efforts to get over someone and stop the overanalyzing and cyberstalking.)

Questioning what could have been or if you made the right choice is also another aspect of why breakups are so hard. I've been known to ride relationships all the way to the end in attempts to give them a fair shot, get clarity and closure. When I cut and run too early in attempts to not get in over my head (or really heart), I'm left with so many "what ifs." I obviously have reasons for calling it quits and following a gut feeling that it won't work in the long run, but in those cases it's probably a given that I'm going to give it another run, if the other person wants to as well, sometime in the future, and go around again... Who knows, perhaps some future permutation of this might actually bear fruit and there will be a reason why I'll have tortured myself like this.

And then there's the feeling/being single again after a breakup. Going back onto the battlefield, back into battle. Dealing with shadchanim and people throwing names at you. Having to look into people and deciding why yes to date them. Networking. Going on awkward first dates. Having to try to build new relationships. All that fun stuff...

Uggh, breaking down, having to start from scratch... (shake it off like an Etch-A-Sketch)

Untying the Knot

Can we untie the knot that asphyxiates us with all this social pressure –– the feeling of needing life to be exactly as we always imagined it? Marriage is great, sure, says O'Shea, but not when it's about conformity, not when it toys with our sense of self. It causes singles to feel bad about themselves just because they're not part of the exclusive club, and it causes people to mindlessly marry just to fit with society's expectations. From the time we're little society places chains around our necks, which threaten to strangle us before we take our first steps.

Like I started talking about at the end of this post, we all have the same capacity for happiness, and it isn't tied up in our marital status. So many people are miserable, and it's easy to blame it on not being married. So many people who are married are not happy either. Married or not, happiness comes from within.

Of course this yearning isn't just about wanting to fit in; it's about having a romantic, intellectual, physical, spiritual, deep connection with another human being –– your beacon in a sometimes dark world (and of course there's a whole religious dimension as well). Wanting to get married and having a family are noble aspirations, but it helps to recognize why you want this and not just think that it's something you're "supposed to have." It isn't something that we can force, and recognizing that it isn't the sole key to your happiness and sense of identity is helpful.

O'Shea suggests that the way people talk about singles or constantly ask about whether there is someone special in one's life that it's almost as if they're condemning singles, making it as if there is something wrong with them, always trying to "fix" their "problem." So yes, we would rather be married, but asking "Are you seeing someone," almost seems like asking "When are you going to be normal?" Being single isn't a disease...

Feelings of helplessness and powerlessness contribute a lot to whether you suffer, relates O'Shea. You have a lot more control over how you feel than you think you do. You may not be able to stop specific unhelpful thinking patterns or feelings, but you do have control over if you decide to seek help to deal with them. Therapy, support groups, self-help resources, and the like can all assist with these thoughts and feelings. O'Shea suggests that maybe it's as simple as changing your inner dialogue. Instead of wondering what you did wrong or how things could have gone differently in a relationship, perhaps just recognize that it's over and done.

Obviously there is no off switch, but instead of playing into the rumination and fantasizing of what could have been, apply your efforts to stop the overanalyzing, cyber-stalking, figuring out ways to run into him/her... Sit with yourself and process the experience. Realize that the end of a relationship doesn't make you worth any less. Be sad, disappointed, dejected, hurt. Feeling these emotions is time better spent getting over him/her than living in the past. Like I've mentioned before, we often hold onto hurt for a longer time than necessary because it's proof we had something, the only vestige left of the relationship. Try to let that go too.

Instead of asking "What is wrong with me," realize that you're special and unique and it wasn't meant to be. Says O'Shea, "Rejection is the universe saying 'you can do better,' and failure becomes opportunity."

While Disney taught us from a young age that happiness exists "over there, in that castle with that person," O'Shea muses, "...that there is only one dragon to slay, someone else will slay it for you, and on the other side of that afternoon kill is nirvana...In reality...there are many dragons to slay...and the only person that can pull the sword from the stone and make the monster beg for mercy is you..."

When we start taking responsibility for our feelings rather than blaming them on others or situations and circumstances, we have a lot more control over our happiness.

One of the last bits of advice that O'Shea gives in her book really spoke to me. She suggests that we must all practice love regardless if we're in a relationship, not in a relationship, and especially if you're getting over a relationship. Practice on everyone; it's about patience, compassion, forgiveness, acceptance, honesty, apologies, accepting apologies, communication, authenticity... Instead of expending all your energy trying to find that one person that will justify your entire existence, try sharing love with everyone. Eventually you will find the person who can intensely reflect it back at you.

Loves Me...Not: Another Post About Rejection Etc.

I picked up this book the other day and started reading it out of curiosity. The book, Loves Me...Not: How to Survive (and Thrive) in the Face of Unrequited Love by Samara O'Shea, has so many, so many! good insights. I was skeptical that it would be helpful in any way, as most pop psychology/self help books usually write about things we all have learned instinctively by just being passive students of life. Yet, I was pleasantly surprised. Even without any formal education –– I think she's a writer by profession, and she'd only recently began pursuing a Masters degree in social work at the time of the book's publication –– she shares a plethora of wisdom (obviously not all her own) about love and loss and all those emotions in between.

As I read, I want to share some of the things that stand out to me with all of you. If you think any of it is interesting or speaks to you, I would suggest you track down a copy of the book and read it yourself. It's an easy and entertaining read.

One of the first things O'Shea does is reference Don Miguel Ruiz's Four Agreements. I'll outline them here briefly, but if you're not familiar with them, I'd say it's worth it for you to read up on them. They're powerful stuff...

1. Be Impeccable with your Word 

Speak with integrity. Say only what you mean. Avoid using the Word to speak against yourself or to gossip about others. Use the power of your Word in the direction of truth and love. 

2. Don’t Take Anything Personally 

Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering. 

3. Don’t Make Assumptions 

Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life. 

4. Always Do Your Best 

Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.

O'Shea zeroes in on number two, but I want to talk about numbers two and three. She quotes The Four Agreements to elaborate on the not taking things personally, which basically explains that people live within their own world, their own perception. The things that anybody does or says comes from the "agreements" s/he has within his or her own mind. Even if something seems very personal, even if it insults you directly, it has very little to do with you. Oftentimes it's about how something was triggered for them or a projection of their feelings and beliefs.

In a similar vein, don't make assumptions about why someone is doing or has done something. Even when you aren't in a position to ask, you must accept that you really don't know what is going on and/or why someone is doing something. We can make ourselves sick with worry, anxiety, jealousy, hatred, sadness, etc. when we assume things. We, more often times than not, won't really know why someone doesn't "want" you or why s/he isn't texting you back.

On the topic of rejection, remember that life is full of it –– personally, professionally, you name it. O'Shea offers up some guidelines to help out here.

1. Allow yourself the time to feel bad about things that didn't work out––don't rush through this. It's okay to feel let down.
2. If you made a mistake, don't criticize yourself. Call it just that––a mistake. (We all make mistakes sometimes.)
3. Recognize that the failure of things to work out isn't a reflection of your self-worth or abilities.
4. Find a lesson or three that can be taken away from the situation.
5. Put your black turtleneck on and get back out there.

You know how they all say that you need to be comfortable being alone first, and being single gives you that opportunity? That's great and all, but the want to be in a relationship, to have someone in your corner and all that good stuff, doesn't go away. O'Shea talks to this point too. Being comfortable being single doesn't mean that you don't want love/a relationship. It just means recognizing that "you're the only person you're going to wake up with every single day of your life," says O'Shea. "...You can make more authentic relationship decisions rather than fear-based ones...[working on yourself while you're alone] will enable you to love more genuinely..." It might not feel great, and you don't have to buy into the 'You have be complete on your own; It's an opportunity for you!' stuff that people in a relationship tell you. You do want to recognize though that you can use this time to your advantage. (It doesn't make you more or less single!)

O'Shea also talks about how in a relationship the only feelings you can account for are your own. What may be so super intense to you (or even just seems like a good shot), may be just causal or "pareve" to the other. She points out, as an aside, that when you are in a relationship and the other person doesn't necessarily reciprocate your emotion, it's not like it's totally for naught. She claims it's a "chance to practice taking hold of your half –– allowing yourself to feel it fully and let it be something special all by itself." She goes on to say that it's a chance to recognize that you have this capacity to love/care about someone like this and to celebrate it. You may not be able to share this passion with the other person, but you can keep it for yourself and know that it's there for some future situation.

A small note on envy, just because that's the last thing I notated so far in my reading... I know that I've felt jealous or sad/angry/jealous when an ex moved on (read: got engaged/married) or someone else who used to be in my same boat managed to get to the other side. Largely the envy comes from these someone elses having something that I want, right? O'Shea acknowledges that a lot of times this feeling is not that you want to be the other person or have what they have (after all, that person may be married but s/he has zero attraction or perhaps connection to his/her partner...), but it's about the fact that s/he has something to call his/her own. Is there something that you can do, that you have control over to call your own –– a hobby, class, volunteership, whatever? Pursue that, it will help a little.

Remember to love yourself and that everything comes down to you. No one else is to blame for what you are feeling. For real! It's much easier to blame everyone else, and it's aggravating to hear that it's about how you adjust your mindset, because it really does seem so much of the time that the things that happen around us affect our happiness. However, when you choose to take this control, you will have so much more happiness and be less subject to other people's opinions and their mood swings.

On Connection and Rejection

If this is hope, then what is despair? Is it this? They say that the only direction when you're at rock bottom is up...

My friend was having a hard time after a guy she really liked broke up with her through the shadchan. They'd only gone out twice, yet she said it was more about the hope it presented to her. She'd never liked anyone as much as this one guy...and she's been dating for more than a decade.

Listening to her lament triggered so many things for me. I've been in her place, multifold, so many times. For me it isn't about the guys that I've dated only twice, but the ones I go out with long enough to establish a real relationship, a bond. They open up to me, they let me in...and then I'm left holding their garbage.

I guess this is how it works in any failed relationship really. The shidduch system bites just a bit more though, because you don't really ever have the opportunity to talk to an ex ever again. (It often doesn't work to be friends with an ex in the secular world either, but that's a different discussion.) It feels like I'm left holding a part of someone else I wish I could just give back. I can't be there to support him, to share in his life, any longer, so I don't want this piece of him anymore. In the same vein, I want the piece of my heart back that I've given to him. He showed that he didn't want it, couldn't take care of it, so he needs to return it please.

When there's closure in a relationship this is usually easier, but so many things can blast that apart. For example, when a guy reaches back out at some point after the break-up, but then leaves the door hanging ajar with no clear message of why and if he's interested or not to redate, when an ex you dated for a looong time gets engaged shortly (very shortly) after your breakup with him/her, when someone sends you mixed signals about whether or not s/he thinks that perhaps the relationship might work at some point in the future...

In general, it's just excruciating...doing this over and over and over. It's a feeling I think that someone who hasn't had relationships like this, no matter how long they've been dating, just cannot understand.

Focusing on other joys in life and remembering that being vulnerable and open is the only way forward is how to continue to slog through this...there are no shortcuts apparently.

Things I’ve Gained From Not Getting Married Right Away

It's easy to lament over all the things that are difficult regarding being single. It's harder to recognize that there are positive aspects as well, things we would have missed out on had we gotten married right away. I was talking this over with a friend recently, and we decided to compile thoughts from various "older" singles on this topic. Below is the beginning of this list.

• I've had multiple opportunities to connect with and increase my reliance on HK”BH.
• I have the flexibility to pursue interests/hobbies (ex: playing an instrument, working out, arts, travel).
• I've gained increased empathy, learning how to better relate with others who are lacking/struggling. 
• I gained understanding of myself through this process of meeting people, seeing what does and doesn't work for me and why.
• I gained understanding of others, other personalities and hashkafos.
• I get to travel/vacation/see exotic places.
• I'm learning patience and flexibility. 
• I'm learning to trust that there is a Master Plan greater than any plans I could have made.
• I got to finish my degree with menuchas hanefesh, being able to make it a priority, and not having to worry about financial pressure or a spouse/family.
• I've fostered connections/relationships with a lot of different people I wouldn’t have had I had my own home/family.
• I had the flexibility to figure out which field/job is right for me, because I didn’t have financial pressure.
• I got to not only figure out who I am, but once I know who I am, I can work on improving me.
• I've learned that there are many ways to serve the Eibishter. I've realized that if I am not married yet, that is by His Will. 
• I gained recognition that my value is not tied to an event that is beyond my control.
• I'm learning how to react to situations with the proper attitude.
• Because I have been on the receiving end of so many hurtful words, I decided I don't ever want to do that to anyone.
• Once I would have believed something was another's "fault," now I've gained the clarity that we don't know why things are.
• I've gained so much more compassion for others; having to struggle with this pain has taught me to be kind to everyone who is struggling.
• I became so much more independent and open-minded. 
• Being single has given me the opportunity to try to find meaning in so many different things. I notice and recognize so much more now.
• I have the financial freedom and flexibility to make big purchases and take frequent and grand vacations, to live large and take risks.
• I've met a lot of cool people and learned a lot from them.
• I've been on some really cool dates, having some experiences and going some places I never would have had I married my first guy.
• I've learned the importance of self-care having to take care of myself. 
• I've learned to parent myself and to be a capable adult. Stepping off the "conveyor belt" forced me to do so.
• I've had to figure out how to cope with pain and challenge, and in doing so, I've gotten stronger. It's lent me more confidence in my ability to cope with adversity in general. 
• I've learned that I am accountable to myself. I can rely on others, yet be fully responsible for myself.
• I've learned that it really doesn't matter what people think. Their thoughts don't define who I am. If I don't or can't live up to their expectations, it doesn't change my identity.
• I've learned how much following up with someone makes a difference. Until I was in shidduchim I didn't realize how much it means when someone gets back to you about something and how it can sting when they don't.
• Meeting a lot of people and having various interactions with them has taught me about my needs and what makes me feel secure and insecure.
• I've gained some ground in the ability to see that my life, however fragmented it may seem to me, is a complete story, and I'm merely living the beginning.
• I'm learning (that I have to and) how to create my place within a society that seems to not know how to relate to those who don't follow the conventional path.
• I've gained the realization that life is a process and the best things come to those who wait (hopefully).
• I learned how we have to dance in the rain, make the most of difficult situations.
• I've gained relationship skills via learning how to understand and connect with various individuals, what things to do and what to avoid.
• I've learned that I'm stronger than I think, and I can deal with a lot.
• I learned to better cope with rejection, how most of the time it’s not personal, and how I can avoid letting it drag me down by recognizing this.
• I’ve gained sensitivity and tact, learning how and what to say or not to say to people in difficult situations.
• I'm learning how we're all different and we don't have to follow the same path in life.
• From the experiences that I’ve had with shadchanim or just other random people, I’ve gained pointers on how to be genuine and caring, what to do and what not to do.
• I had the opportunity to be there when my younger siblings were growing up. Had I gotten married right away we wouldn't have lived in the same house and had the same close relationship most probably.
• Because I have few financial obligations, I was able to already pay off my car and school loans. People are stuck paying these for years when they have many other bills supporting a family.

Rejection

If you google the word "rejection," you'll come up with some mighty interesting facts about this phenomenon. This TED talk makes a case for practicing emotional first aid, treating the damage that rejection wreaks: casualties to one's mood and self-esteem, intolerance for criticism, and how it destabilizes our need to belong. The same psychologist writes an article for Psychology Today claiming that the emotional pain that rejection elicits "piggybacks on physical pain pathways in the brain," so much so that "Tylenol reduces the emotional pain that rejection causes." He also proposes that rejection "temporarily lowers our IQ" and it "does not respond to reason," often "sending us on a mission to seek and destroy our own self-esteem."

There are theories about about how this need for belonging is rooted in the human "hunter-gatherer" past in which acceptance within a tribe was necessary for survival. And, other research by psychology professor Arthur Aron (and colleagues), known for his work on intimacy in interpersonal relationships (most famous for his 36 Questions experiment), suggests that rejection hurts so much because when people are in close relationships, their sense of self becomes intertwined with their partner's.

Obviously there are different levels of rejection based upon the situation. Dating has given me the opportunity to experience the gamut from both sides of the fence. With regard to which is harder, being rejected or rejecting someone else, perhaps I'll think on that one and get back to y'all on that. However, there is an important insight that I've picked up in my travels that I'd like to share.

Dating isn't a chessed. Rejection isn't personal, and it really just means that the relationship wouldn't work in the long run. You can't keep dating someone just because you feel bad to hurt him/her should you break it off. It may hurt regardless, but it will hurt a lot more when the rejection comes later in the game. Because of the uniqueness of our system, the focused way we date, should we recognize that a relationship would not thrive marriage-wise, it's not a "nice" or "positive" thing to string it along. Of course there are better and worse ways to break it off, but continuing once someone has that clarity defeats the purpose. (Going on another date or having a conversation with the person to clarify and/or help the other person gain closure falls within the realm of "better ways" to break it off. Remember that it's still a person you're dealing with and just because "these are the rules to the 'game,'" it's still real life and you still need to treat people nicely and with middos and respect.)

If you can wrap your head around that fact that a rejection is not personal and at some point it probably would have been you breaking up with the person had s/he not done it at this point, it's easier to put things into perspective. We need to consciously be aware of the narratives we create about an experience. It's easy to blame yourself and say something like, "I did/am something wrong. S/he thinks badly of me, etc." Another way to see it might be, "There was a miscommunication/lack of communication, and in the future, with the right person, we'll be able to get through these type of things and be better off for it."

It's so important to promote resilience in the face of pain. Your worth is not tied up in the person who walked away from you. Remember, if s/he can't appreciate who you are, you deserve to be with someone who does. People are different and don't value the same things. In a simple example, it's like telling an objectively really good-looking person that s/he isn't "your look." The person deserves to be with someone who thinks s/he is gorgeous. If it can't be you, then you shouldn't be with him/her. Let the person walk away who doesn't want you, s/he isn't rejecting you, s/he's rejecting the aspect that wouldn't work in a marriage. You don't want that relationship anyway; s/he just has that clarity now, and you would have come to it at some point.

The Morning After

There's always aftermath following a first date. If it's a really good date, often you may not know what the other person was thinking and you can work yourself up trying to think about what he's going to tell the shadchan about whether he'd like to see you again, or if it's more causal, whether he's going to get in touch. If it was pareve, ie. you really don't care either way, I guess that's the best scenario. Whatever happens doesn't really mean that much. Even so, every date is effort.

The worst is when it's a really bad date. Bad dates make me feel worse than never having gone out at all. I think it makes me question why whoever set us up did. What is wrong with me? Will I ever find the right one? Are there any normal guys out there? How long will I have to keep doing this? Will I ever get married, or am I destined to just continue dating for the rest of my life?

I have a friend who likes to label her bad dates as fodder for our next Purim shpiel. We all have to manage to get through it somehow. It's just hard to shake sometimes, and it isn't limited to a morning after hangover. Sometimes it lasts for weeks. It's easy to carry around.

A guy I once dated told me that for him rejections (after a few dates with someone he saw potential with) were like a 24 hour bug. He'd feel down for about a day, but then ultimately get over it. I think I can relate to that (more on rejection another time perhaps), but in saying that, maybe bad dates trump someone's (1-4 date) rejection. It's like the situation, shidduchim, or life is rejecting you.