How to Cope When Your Ex Has a New Girlfriend?

Breakups are tough, and healing is often a process filled with ups and downs.

Written by Kate Holmsy. Updated on How to Cope When Your Ex Has a New Girlfriend

Breakups are tough, and healing is often a process filled with ups and downs. Sometimes, what complicates this process is seeing your ex-partner move on. It’s like a sudden slap of reality that stings, especially when you realize that they have a new girlfriend. But here’s the good news: you can navigate these choppy emotional waters with grace and resilience. This article will offer guidance on how to manage this often distressing situation.

In the following sections, we will explore effective strategies for dealing with the discomfort, cultivating self-love, and utilizing this transition as a stepping stone to personal growth.

A myriad of these approaches are supported by studies that underscore their effectiveness. Remember, you’re not alone in this journey, and the pain you’re feeling is only temporary. Let’s start this road to healing together.

1. Acknowledge Your Feelings

It’s okay to be upset when your ex moves on. There is nothing to be ashamed of. As human beings, we are programmed to experience a range of emotions – joy, sadness, anger, and everything in between. Even the American Psychological Association suggests that emotional acknowledgment is a vital step in the healing process

  • Acceptance: Understand that it’s okay to be upset, hurt, jealous, or any other emotion you might be feeling.
  • Expression: Find healthy ways to express these emotions. You can try journaling, art, or talking to a trusted friend.
  • Reflection: Reflect on why you’re feeling this way and what these emotions can teach you.

It’s essential to go through these steps instead of bottling up your emotions. Doing so only delays the healing process.

1. Acknowledge Your Feelings
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2. Cut Off Contact

Cutting off contact might seem harsh, but it is an effective method to help you move on. A study from the Journal of Experimental Psychology2 revealed that constant exposure to an ex can cause more emotional pain and delay recovery. Here’s how to do it:

  • Social Media Detox: Unfriend, unfollow, or mute your ex. You don’t need constant reminders of them and their new relationship.
  • Avoid Common Places: If possible, try to avoid places you’re likely to run into them.
  • Delete Their Number: This prevents any weak moment calls or texts.

By cutting off contact, you give yourself space and time to heal without any unwanted triggers.

3. Prioritize Self-Care

Focusing on self-care can do wonders for your mental and physical well-being. According to a study published in the Journal of Clinical Psychology3, self-care activities can significantly reduce stress, anxiety, and depression. Below are some activities to consider:

  • Exercise: Physical activities, like jogging, yoga, or gym workouts, can help release endorphins, which are natural mood boosters.
  • Healthy Eating: Maintain a balanced diet to keep your body healthy and strong. It’s easy to fall into the trap of comfort eating, but your body will thank you for nutritious meals.
  • Meditation and Mindfulness: These practices help to keep you grounded and in the present instead of worrying about the past or future.

These activities will help shift your focus from the pain to nurturing your own body and mind.

4. Establish a Support Network

Having a support network is essential during tough times. You don’t have to go through this alone. Reach out to friends, family, or consider professional help, such as a counselor or a psychologist. According to a study from the Journal of Personal and Social Relationships, social support significantly aids in overcoming breakup distress.

  1. Share your feelings: Talk about what you’re going through. Verbalizing your feelings can provide a great sense of relief.
  2. Listen to others: Sometimes, hearing others’ experiences can provide comfort and make you feel less alone.
  3. Ask for advice: If you’re comfortable doing so, don’t hesitate to ask for advice. You might gain some insightful perspectives.

Remember, seeking help is not a sign of weakness but rather a step towards resilience.

4. Establish a Support Network
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5. Focus on Personal Growth

This might sound cliché, but every challenge in life is an opportunity for growth. The Journal of Positive Psychology5 indicates that individuals who face adversities (like breakups) often experience what is called “post-traumatic growth.” Here’s how to encourage personal growth:

  1. Set Goals: Set personal and professional goals. These can give you a sense of direction and something to work towards.
  2. Try New Activities: This can help you discover new passions and hobbies. Plus, it’s a great way to meet new people.
  3. Develop New Skills: Whether it’s cooking, coding, or learning a new language, acquiring a new skill can boost your confidence.

It’s okay to take one day at a time but remember, you are growing with each passing day, even if it doesn’t feel like it.

6. Practice Gratitude

In the midst of heartbreak, practicing gratitude can have profound healing effects. Research published in the Journal of Research in Personality1 has shown that gratitude can increase a person’s well-being and reduce feelings of despair. Here are some ways to practice gratitude:

  1. Keep a Gratitude Journal: Every day, write down three things you’re thankful for. They don’t have to be significant; even simple things like a sunny day or a good meal count.
  2. Mindful Thankfulness: Take a moment each day to consciously think about what you’re grateful for. This can be while drinking your morning coffee or before you go to bed.
  3. Express Your Gratitude: If someone in your life makes you feel happy or supported, let them know. A simple thank you can go a long way.

Engaging in these activities can help shift your focus from the negatives to the positives in your life.

6. Practice Gratitude
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7. Understand It’s Okay to Be Single

Being single can often be stigmatized in society, but it shouldn’t be. Being single is a time for self-discovery and growth. It’s perfectly okay to be single, and it can actually be beneficial, as suggested by a study in the Journal of Social and Personal Relationships

  1. Embrace Independence: This is your time to make decisions based on your wants and needs alone.
  2. Enjoy Your Own Company: Learn to find happiness in your own company. This can help build self-confidence and self-reliance.
  3. Avoid Rushing into Another Relationship: Take the time to heal and understand what you want from a future relationship.

Remember, your worth is not defined by your relationship status. Embrace this period of being single and enjoy getting to know yourself.

8. Remember That Everyone Moves on at Their Own Pace

It’s crucial to understand that everyone has their own pace when it comes to moving on from a relationship. Comparing yourself to your ex or anyone else will only lead to unnecessary pain. A study published in The Journal of Positive Psychology3 emphasizes that healing times can vary greatly from person to person.

  1. Don’t Rush: Don’t force yourself to move on before you’re ready. It’s okay to take your time.
  2. Avoid Comparisons: Just because your ex has moved on quickly doesn’t mean you have to.
  3. Trust the Process: Believe in yourself and know that you’ll move on when the time is right.

Everyone’s healing process is unique, so be patient with yourself and trust in your journey.

8. Remember That Everyone Moves on at Their Own Pace
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Why the New Crush of Your Ex Triggers You?

Human emotions are complex and can often be triggered by an array of experiences, especially when it involves intimate relationships. Seeing an ex-partner in a new relationship can set off a flurry of feelings, from sadness to jealousy and everything in between. But why is that? The psychological underpinnings behind such reactions are manifold.

  • First, there’s the aspect of attachment. According to a study published in the Journal of Personality and Social Psychology, individuals form strong emotional bonds in relationships, and when these bonds are broken, it can cause significant distress, which may reignite when one sees an ex moving on.
  • Then, there’s the element of self-comparison. Research published in the Personality and Social Psychology Bulletin suggests that when our ex-partner starts a new relationship, we may start comparing ourselves with their new partner, sparking feelings of inadequacy and lowering self-esteem.
  • Another reason is related to the concept of “lost investment.” Over the course of the relationship, you’ve invested time, energy, emotions, and perhaps even financial resources. Seeing your ex-partner with someone else might feel like a stark reminder of what you’ve lost.
  • Lastly, it’s worth noting that such reactions are often tied to unresolved feelings. If the relationship ended while there were still strong emotions in play, seeing an ex-partner move on can be a painful reminder of those unresolved feelings.
Letting go of your ex is EASY when you do thisLetting go of your ex is EASY when you do this

While it’s natural to have such reactions, they can sometimes lead to harmful emotional responses. Here’s a list of tips on how to manage and not react impulsively:

  1. Allow Yourself to Feel: Suppressing emotions can lead to emotional outbursts later on. Instead, allow yourself to feel and acknowledge the emotions in a healthy way.
  2. Practice Mindfulness: Mindfulness can help you remain present and not get carried away by emotions. Try deep breathing exercises or meditative practices to ground yourself.
  3. Reframe Your Perspective: Instead of seeing it as a loss, try to perceive the situation as a new beginning. This shift in mindset can significantly impact your emotional response.
  4. Reach Out for Support: Share your feelings with trusted friends or family. It’s okay to seek help when you’re struggling.
  5. Engage in Self-Care: Engaging in activities that you enjoy or that relax you can help mitigate emotional distress.
  6. Avoid Impulsive Contact: Resist the urge to reach out to your ex or their new partner. It’s crucial to maintain your boundaries.
  7. Unfollow or Mute on Social Media: If seeing their updates causes distress, unfollow or mute them, at least for a while.

These tips can be helpful in managing emotional reactions when your ex starts a new relationship. But remember, it’s okay to feel hurt, and it’s okay to take time to heal. Give yourself grace, practice self-love, and know that with time, things will get better.

Obsessed With Your Ex? You Need to Read This!

Finding oneself obsessed with an ex-partner is not an uncommon experience. It’s a labyrinth of memories, emotions, and what-ifs that can be quite challenging to navigate. Obsession can set in for a variety of reasons:
Unresolved Feelings: You might still harbor feelings for your ex, making it difficult to let go.

  • Lack of Closure: If the relationship ended abruptly or without a clear reason, it can leave lingering questions that fuel the obsession.
  • Fear of Being Alone: Sometimes, the obsession is less about the person and more about the fear of being single or starting over.
  • Idealization of the Past: You may be idealizing your past relationship, focusing only on the good times and forgetting the reasons you broke up in the first place.
Help! I'm Obsessed With My ExHelp! I’m Obsessed With My Ex

Recognizing the obsession is the first crucial step toward addressing it. The next steps involve actively working on freeing yourself from this emotional bind. Here’s what you can do:

  • Acceptance: Acknowledge your feelings without judgment. It’s okay to have feelings for your ex still, and accepting this is the first step in overcoming it. It’s essential to understand that emotions are a part of the human experience, and there’s no shame in feeling the way you do.
  • Seek Professional Help: If your obsession is causing significant distress or affecting your daily life, it might be beneficial to seek help from a mental health professional. Therapy can provide a safe space for you to express your feelings and work through your emotions. Cognitive Behavioral Therapy (CBT), for example, can be particularly useful in helping individuals manage obsessive thoughts.
  • Practice Mindfulness: Mindfulness involves focusing on the present moment without judgment. By practicing mindfulness, you can learn to detach yourself from obsessive thoughts about your ex and focus on your present reality. There are numerous resources and guides online to help you get started with mindfulness practices.
  • Establish a Routine: Keeping yourself busy with a routine can help distract your mind and reduce the frequency of obsessive thoughts. Make sure to include activities that you enjoy and that give you a sense of fulfillment.
  • Foster Self-love: Work on loving and valuing yourself. The end of a relationship can often lead to low self-esteem, which can fuel the obsession. Engaging in self-care practices, setting personal goals, and celebrating your achievements can help boost your self-esteem.
  • Connect with Others: Spend time with friends and family or consider making new connections. Surrounding yourself with supportive and positive influences can provide a distraction and also reinforce the fact that your ex is not the only source of companionship or affection in your life.
  • Forgive and Let Go: Lastly, work towards forgiving your ex – and yourself. This doesn’t mean forgetting what happened or condoning their actions. Instead, it’s about freeing yourself from the burden of resentment and opening the path toward healing.

While the journey towards overcoming obsession can be tough, remember, it’s okay to take one step at a time. Progress might seem slow, but with patience and resilience, you can indeed break free from the emotional bond and move towards a healthier and happier future.


In the end, remember that moving on from an ex is a journey that requires patience, self-love, and time. There’s no shortcut to healing, but these strategies can make the process smoother and healthier. Remember, each painful moment is an opportunity for growth, and with time, you’ll come out stronger and wiser. Embrace this transition, for it’s not an end but a new beginning.

Frequently Asked Questions

⭐Why am I so upset about my ex moving on?

It's natural to feel upset when your ex moves on. It could be due to unresolved feelings, self-comparison, or the perceived loss of investment in the relationship. It's essential to allow yourself to feel these emotions without judgment and take steps to process and heal from them.

⭐How can I stop comparing myself to my ex's new partner?

Try to shift your focus from your ex and their new partner to yourself. Invest time and energy in self-care, personal growth, and pursuing your interests. With time, you'll realize your worth is not defined by comparisons but by your own individual merits.

⭐How long will it take to get over my ex?

Everyone heals at their own pace and there's no set timeline for getting over an ex. It's okay to take your time. Engage in activities that make you feel good about yourself and surround yourself with supportive people.

⭐What if I still love my ex?

Having residual feelings for an ex is natural, especially if the relationship ended abruptly or without closure. It's essential to acknowledge your feelings and, if needed, seek professional help to work through them

Written by
Kate worked in "The Fashion Magazine" for four years as a freelance writer and loved to consult and help people with their style. How to create your own style, how to look beautiful, and select trendy colors for your hair - these are just a few of many issues Kate will happily explain in Beezzly Beauty blogs!
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What To Do If Your Ex Boyfriend Has A New GirlfriendWhat To Do If Your Ex Boyfriend Has A New Girlfriend