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To Let Go Of A Past Relationship, You Need To Go Through These 5 Stages

To Let Go Of A Past Relationship, You Need To Go Through These 5 Stages

Breaking up with someone you love so much is always hard.

How many sleepless nights have you been through since the day you said goodbye? How many painful days have you been through since the day you fell apart? How long have you been trapped in the past and unable to move on?

You want to forget. And you want to forgive. But it you just can’t.

You thought you had forgotten the best memories of the past. But whenever you walk past the place where you two first met, the good old days pop up in your mind again and you just can’t help but burst into tears.

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You thought you had forgiven him for everything he did to you. But whenever you see his/her face appearing on your Facebook news feed, you find your heart is filled with a complicated feeling of melancholy and anger.

Letting go is never easy. But here’s what we can do with the grief and loss.

The 5 Stages of Grief and Loss

Elisabeth Kübler-Ross, a Swiss psychiatrist, introduced the five stages of grief in her book On Death and Dying (1969).[1] The model was initially inspired by her work with terminally ill patients. But now it is also widely adopted to explain the behavior of people who experience grief and loss. After all, facing death and facing the death of a relationship share so much in common.

1. Denial: This CAN’T be happening

The first reaction to the loss of a relationship is to deny the reality of the situation. This is a defence mechanism to stop you from dealing with painful feelings.[2] You try to pretend everything’s alright but deep down in your heart you know it is not real.

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When you have the feeling that you’re denying the loss of a cherished one, you should focus on accepting the brutal truth:

  • Remind yourself things have changed every day
  • Stop texting or making phone calls as you used to
  • Allow yourself to cry whenever you feel the pain
  • Stay with someone who can help you recognize the truth
  • Keep a diary to write down how you feel every day

2. Anger: How could he/she do this to me?

As time goes by, the reality becomes less blurry and you would gradually feel the pain of heartbreak. The pain is sometimes redirected and expressed as anger. You need someone to be blamed for causing you pain: your ex, people around you, the universe, or even yourself. Rationally, you know they might not be the one to be blamed but you just can’t control your emotions.

What you need here is to forgive:

  • Know that both of you share the responsibility for the breakup
  • Forgive yourself for any inadequacies as no one is perfect
  • Realize that you are not the only one who suffers the pain
  • Admit that you are not functioning at your best right now
  • Distract yourself through exercise

3. Bargaining: Can’t we just give it one more try?

When you realize that the reality is pushing you towards to the edge of a cliff, you panic and strive to survive. You would do everything and anything to reverse the situation. You look for any possible ways to win him/her back, perhaps through negotiation or threat. You just don’t want to feel the pain.

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But for most of the time, things don’t happen as you wish. You should better let it go:

  • Avoid direct contact temporarily
  • Stay away from social media where you might find anything about him
  • Reassure yourself that you two are not getting back together
  • Never try to win him/her back again and again
  • Realize that you are independent enough to be single

4. Depression: It’s all OVER

When you finally realize you can do nothing to alter whatever you are experiencing, you are real depressed: feeling tired all the time, not wanting to do anything, avoiding friends and family, losing appetite or overeating, suffering from insomnia or sleeping too much. The hopelessness makes you feel hard to move on.

Nobody says it is easy but you should regain your mental and physical health before it is too late:

5. Acceptance: Okay, I’m trying

Now, you are almost there. When you begin to accept whatever happens on you, you would gradually be able to make peace with the loss. It doesn’t guarantee happiness as you are still in one of the stages of grief, but you will be less emotional and begin to find some light along the road. And the light will eventually guide you home.

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Things that evoke memories might still trigger your emotions but you can prevent self-absorption again:

  • Put the old photos in a place where you can’t easily reach
  • Keep yourself away from the places which trigger your emotions
  • Focus on the benefits of letting go
  • Only reconnect with him when you are ready to be friends
  • Believe that everything is going to be okay and it is just a matter of time

Letting Go Makes Us Stronger

We always want a long-lasting relationship. We want someone to stay with us whatever happens in life. We want to hold on. But sometimes what makes us strong is letting go instead.

When you look back in the future, you will be surprised at how much you have grown.

Reference

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Sheba Leung

Translator. Sport lover. Traveler.

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Published on April 7, 2021

6 Signs Of A Controlling Person To Be Aware Of

6 Signs Of A Controlling Person To Be Aware Of

Some of the most manipulative people are so good at what they do that their words and actions can convince you into thinking they truly care about what’s best for you when in reality, it’s quite the opposite. The most common signs of a controlling person are rarely obvious to outside observers. And for someone enmeshed in a controlling relationship or friendship, it can be incredibly challenging to stay away from this toxic person, even if you’re aware of their emotionally abusive tendencies.

While it’s ultimately up to you to decide whether to preserve or leave a lopsided, unfulfilling relationship, it’s nevertheless critical to understand the following six signs of controlling people so you can better advocate for yourself and mitigate the influence of their manipulative tendencies in your own life.

1. They Push Their Own Personal Agenda

Do you know someone who always tries to micromanage the words, behaviors, and attitudes of people around them? Does this person act like they have the right to know anything they want about you, including your location, what you’re doing in a given moment, who you’re talking to online, or any other private information about you? And when planning events and special occasions, does this person dominate conversations, steer plans in their own preferred directions, disparage others’ suggestions, and refuse to collaborate with anyone who might disagree with them?

If you answered “yes” to some of the above questions, then those are clear signs of a controlling person whom you absolutely need to be cautious around. Controlling people are reluctant to even consider alternative ideas, let alone enthusiastically work with people who have differing views. They prefer to be the captain of every ship—regardless of how much or how little an issue personally impacts them—and they have an arsenal of manipulative tactics to deploy if someone stands in the way of them achieving their own personal agendas.

In long-term relationships with controlling people, you may feel constantly pressured to meet their demands, follow their schedule, and focus on whatever they feel is most important. It’s not an exaggeration to say that these people act like the universe revolves around them, which can be exhausting to deal with for their family members, friends, and colleagues.

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2. They Make Everything Transactional

Controlling people aren’t always self-centered, but they’re not too empathetic either. Empathy for them tends to appear in the form of strategic concessions they use as a means to get what they want. They typically view interpersonal relationships as transactional opportunities to extract more value from people surrounding them, which can have a draining effect on those they interact with.

For example, one sign of a controlling person may be their insistence on “keeping score.” This can involve doing nice things for you with the ulterior motive of demanding something from you at a later date in exchange for what you thought was just an act of kindness or a friendly support.

Perhaps they shower you in praise (also known as “love-bombing”) or gifts then blow up at you if you don’t intuitively know they’re expecting something back from you. None of us are mind-readers, but controlling people behave as though everyone else should think and act like they want others to and those who fall out of line are punished for failing to meet their impossible expectations.

A controlling person may also threaten to withhold support if you don’t adhere to their demands, but they do so in such subtle ways that the guilt they impose blinds you from the unreasonable nature of their behaviors.

Some statements to be wary of include:

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  • “I did ___________ for you. What do you mean you can’t do ___________ for me?”
  • “Remember how I helped you with ___________? That took a lot of time and energy from me, but I guess you didn’t appreciate my help.”
  • “I always give you ___________. Don’t you care about my needs too?”
  • “You’re so selfish!” or “You don’t care about me at all!” (gaslighting if you respond with hesitation or politely decline their request for help for perfectly valid reasons, such as not having enough time or resources to assist them)

3. They Criticize Everything

One of the most common telltale signs of a controlling person is their capacity to criticize anything and everything, even small things that seemingly don’t matter. As with many toxic traits in relationships, these problems typically start out so small that you may not even notice. At first, you may even agree with their criticism or at least be able to understand their perspective when they bring up an issue.

However, the criticism tends to get more intense, more constant, and more perplexing for people who maintain relationships with controlling people. You’ll likely notice how they rarely seem to criticize something they do. It’s almost always other-oriented and these types of people are so manipulative that any rationale they offer can seem plausibly legitimate.

Some warning signs of a controlling person who’s overly critical to the point of abusiveness include:

  • Criticizing things about you that you have little to no control over (e.g., appearance, disability, family)
  • Criticizing your personal choices and interests, such as educational pursuits, career, clothing, favorite music, time spent on your hobbies, etc.
  • Punishing you for expressing vulnerability by invalidating thoughts and feelings you share with them
  • Attacking you whenever you express an opinion counter to theirs

4. They Balk When Someone Criticizes Them

We all know the adage, “what goes around, comes around.” But this statement doesn’t apply as much to toxic, controlling people. They’d much prefer to dish out criticism without ever having to take it in return.

For instance, if your friend constantly talks about your appearance with little regard for your emotions but flips out if you make just a single comment about their appearance, there’s a possibility that they could have some hidden controlling tendencies left unchecked. Remember, these people aren’t just controlling in their behaviors towards others. They’re also actively trying to stay in complete control over every aspect of their lives, which includes how others view them.

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This seemingly insatiable desire for control can prompt them to lash out against even the smallest bits of criticism, leaving people around them too weary or scared to speak up again in the future. While it’s possible they may suffer from something called rejection sensitivity dysphoria, this does not excuse them from the consequences of their words and actions. They should seek professional help to better manage their reactions to criticism.

5. They Socially Isolate You

Not all controlling people do this, but for manipulative narcissists, socially isolating victims is a go-to strategy for maintaining control because it’s effective at preventing people from truly understanding how toxic their partner, family member, or friend is treating them. Think of it this way—if you don’t talk to many other people in your life, there’s less of a risk that you’ll damage their reputation by revealing their abusive tendencies.

Socially isolating others also gives the person more control over you and your life as it becomes more difficult to break away from them if you don’t have other healthier channels of communication and interpersonal support to turn to.

This process doesn’t happen overnight, nor is it something you can readily recognize as abusive. At first, it may seem reasonable, such as asking you to stop engaging so often with family members with whom both of you disagree on major social or political issues. As the social isolation progresses, they may suggest cutting people out of your life—especially if they don’t like that person, regardless of how you personally feel—or even conjure up high-stakes problems like “it’s me or them” under the guise of saving you from people in your life whom they don’t like for whatever reason.

In a controlling person’s life narrative, they’re always the protagonist who’s incapable of any wrongdoing. The blame is always redirected at someone else, whether that’s you or other people in your life. The more they isolate you from other supportive people in your life, the more susceptible you’ll be to falsely believing that they’re right and you “don’t need” your other friends and family when you have someone as perfect as this person.

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6. They’re Emotionally Abusive

It’s hard enough to be in control of your own emotions but when someone else is constantly belittling you and your interests or leveraging guilt and shame to manipulate you into saying or doing what they want, this can make it even more challenging to stay in control of your own life and emotional well-being.

Emotional abuse is another sign of a controlling person that is often overlooked in relationships. After all, human personalities vary widely in terms of passivity, and it’s not uncommon for one person in a relationship to be significantly more passive than the other. This becomes an issue when the controlling partner or friend exudes signs of emotional abuse, which can start subtly and become much more pronounced over time.

Concerning signs of emotionally abusive language or behavior to watch out for include:

  • Dismissing your needs and/or belittling your interests in counterproductive ways
  • Privately or publicly shaming or humiliating you
  • Making you feel as though you can never live up to their expectations or do anything right (according to their own vague, subjective standards)
  • Gaslighting you into thinking they said or did something that never actually happened (making you question your own reality)

Final Thoughts

It’s sometimes hard to see the negative things about someone with whom we have a relationship. We may sometimes unconsciously overlook the signs of a controlling person, especially if that person is someone we have known for a long time or are close to us. However, cutting them off your life is the best thing you can do for yourself. Just watch out for these six signs of a controlling person and take immediate action when you spot them.

More Tips on How To Deal With a Controlling Person

Featured photo credit: Külli Kittus via unsplash.com

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