Relationship issues & breakups

Whether you’re in a complicated relationship, just got out of one, or recently got separated or divorced, identifying your emotions and understanding more about yourself in and out of a relationship can help you grow. This guide will help you navigate that growth.
Man and woman holding hands, sitting on the couch

What is it?

Our culture tells us romance is everywhere—we see it in movies, songs, books and television shows. While we biologically have a need for support and interpersonal relationships as human beings, romantic relationships often serve a different purpose from the connections we have with friends or family. 

These relationships can look different to different people and can involve different genders or numbers of partners, but are often mutual, ongoing interactions that involve expressions of emotions towards each other like intimacy and affection.

What's causing it?

Many relationship challenges can be attributed to difficulty with communication. One partner thinks the other understands why they are angry, but they never explain their reasoning or feelings out loud, for example. Things can then fester and create more problems. While not a complete list, many factors can enhance relationship stress, including:

Poor communication, especially when combined with these kinds of other stressors, can be a sign of unhealthy relationships. These can have significant impacts on your health, happiness, and well-being, and sometimes the patterns can be subtle and hard to recognize. Some warning signs of an unhealthy relationship include:

How should I deal with it?

There are three main ways to start developing strong relationships that are in your control. Understanding what you can and cannot control is a significant step in healing.

Build your self-esteem

Having challenges in a relationship does not mean something is wrong with you that needs changing, but it can be helpful to better understand yourself alone and with a partner. Doing so can help you to recognize your value. A few things that can help do that include:

  1. Treat your body (which includes your mind) well. It is not selfish to focus on yourself and understand how you feel and what makes you feel better (to cope). You have to take care of yourself before you can take care of other people.
  2. Set personal boundaries. Saying no is a challenging but complete sentence. Allow yourself time and space to do things that make you happy as an individual, and set limits where you can in your relationship.
  3. Imagine the life you want. Sometimes we never think about what we value and matters to us in a relationship until we are struggling. Take the time to reflect, and understand what you want for yourself and yourself in a relationship.

2. Develop your communication skills

In all aspects of our life, communication is important, so truly understanding how to communicate well with someone else can help you universally and not just in romantic relationships. Some ideas include:

  1. “Don’t react; respond.” Actively listen to your partner, then take a beat. Digest what they’re communicating before letting knee-jerk emotions get the best of you, and you say the first thing on your mind.
  2. Focus on emotions over blame. Start with the words “I feel” when discussing tough topics instead of “you did.”. This prevents finger-pointing and makes conversations more productive. It also focuses on how you are doing, not someone else.
  3. Schedule focused time to check-in. Life can get busy—consider setting up a regular weekly distraction-free time to talk with your partner. This can include couple’s therapy, where you can work more specifically on issues and communication with a neutral observer.

Things to try

There are many small steps you can take now to help develop better relationships with yourself and with a romantic partner or decide that you want to end the relationship.
  • two people sitting and talking at a table outdoors

    Ask for support from friends and family

    If you're going through a challenging time, think about who you feel comfortable with, and what interactions might feel supportive so you can tell people what you need—whether it's talking about how you’re feeling so you can release some pent-up emotions, or finding comfort by time together with no words exchanged.
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  • Create an upbeat playlist

    Aside from just sounding good, research shows that listening to music actually increases blood flow to regions in your brain that generate and control emotions. And studies show that faster music (usually performed at a tempo between 140 and 150 beats per minute) tends to generate more positive emotions than slower music. Queen’s “Don’t Stop Me Now” (at 156 BPM) is just one example of a song that might give you some positive emotions—it's the first of 10 in a research-backed playlist. But don't let us stop you from making your own playlist of songs that feel good to you.
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  • Father and son laying in the grass staring at a bonfire

    Plan out an enjoyable day

    Taking the time to plan out an enjoyable day for yourself can give you something to look forward to, and the day itself can have numerous benefits ranging from reduced feelings of burnout to more energy and a fresher perspective. Instead of wondering what you should do, think about what you want to do. Though taking a joyride in a stolen Ferrari isn’t recommended, Ferris Bueller had some pretty good ideas—taking a long shower, hanging with your friends, going to the top of a tall building, treating yourself to a nice lunch, catching some sports, visiting a museum, singing and dancing, soaking in a hot tub are ideas that might help you start dreaming up your own options.
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More Things To Try

What can I do now?

A healthy relationship will support you to be the best version of yourself. It doesn’t mean there won’t be disagreements, but it does mean you and your partner will communicate openly and grow together. That being said, while relationships offer numerous benefits across the spectrum of life, you don’t need to have a partner or a relationship to be happy or to have a good life, and sometimes you need to understand yourself better before you can be in a healthy relationship. Ultimately, the most important relationship you have is with yourself, and it’s normal to seek extra support to make sure that’s the case.