Reach out to others for support through the grieving process

Support from others is critical to healing after a breakup or divorce. You might feel like being alone, but isolating yourself will only make this time more difficult. Don’t try to get through this on your own.

Reach out to trusted friends and family members. People who have been through painful breakups or divorces can be especially helpful. They know what it is like and they can assure you that there is hope for healing and new relationships.

    Spend time with people who support, value, and energize you. As you consider who to reach out to, choose wisely. Surround yourself with people who are positive and who truly listen to you. It’s important that you feel free to be honest about what you’re going through, without worrying about being judged, criticized, or told what to do.
    Get outside help if you need it. If reaching out to others doesn’t come naturally, consider seeing a counselor or joining a support group. The most important thing is that you have at least one place where you feel comfortable opening up.
    Cultivate new friendships. If you feel like you have lost your social network along with the divorce or breakup, make an effort to meet new people. Join a networking group or special interest club, take a class, get involved in community activities, or volunteer at a school, place of worship, or other community organization. 

Allow yourself to grieve the loss of the relationship

Grief is a natural reaction to loss, and the breakup or divorce of a love relationship involves multiple losses:

    Loss of companionship and shared experiences (which may or may not have been consistently pleasurable)
    Loss of support, be it financial, intellectual, social, or emotional
    Loss of hopes, plans, and dreams (can be even more painful than practical losses)

Allowing yourself to feel the pain of these losses may be scary. You may fear that your emotions will be too intense to bear, or that you’ll be stuck in a dark place forever. Just remember that grieving is essential to the healing process. The pain of grief is precisely what helps you let go of the old relationship and move on. And no matter how strong your grief, it won’t last forever.
Tips for grieving after a breakup or divorce:

    Don’t fight your feelings – It’s normal to have lots of ups and downs, and feel many conflicting emotions, including anger, resentment, sadness, relief, fear, and confusion. It’s important to identify and acknowledge these feelings. While these emotions will often be painful, trying to suppress or ignore them will only prolong the grieving process.
    Talk about how you’re feeling – Even if it is difficult for you to talk about your feelings with other people, it is very important to find a way to do so when you are grieving. Knowing that others are aware of your feelings will make you feel less alone with your pain and will help you heal. Journaling can also be a helpful outlet for your feelings.
    Remember that moving on is the end goal – Expressing your feelings will liberate you in a way, but it is important not to dwell on the negative feelings or to over-analyze the situation. Getting stuck in hurtful feelings like blame, anger, and resentment will rob you of valuable energy and prevent you from healing and moving forward.
    Remind yourself that you still have a future – When you commit to another person, you create many hopes and dreams. It’s hard to let these dreams go. As you grieve the loss of the future you once envisioned, be encouraged by the fact that new hopes and dreams will eventually replace your old ones.
    Know the difference between a normal reaction to a breakup and depression - Grief can be paralyzing after a breakup, but after a while, the sadness begins to lift. Day by day, and little by little, you start moving on. However, if you don’t feel any forward momentum, you may be suffering from depression.

Healing after a divorce or breakup

Why do breakups hurt so much, even when the relationship is no longer good? A divorce or breakup is painful because it represents the loss, not just of the relationship, but also of shared dreams and commitments. Romantic relationships begin on a high note of excitement and hope for the future. When these relationships fail, we experience profound disappointment, stress, and grief.

A breakup or divorce launches us into uncharted territory. Everything is disrupted: your routine and responsibilities, your home, your relationships with extended family and friends, and even your identity. A breakup brings uncertainty about the future. What will life be like without your partner? Will you find someone else? Will you end up alone? These unknowns often seem worse than an unhappy relationship.

Recovering from a breakup or divorce is difficult. However, it’s important to know (and to keep reminding yourself) that you can and will move on. But healing takes time, so be patient with yourself.
Coping with separation and divorce

    Recognize that it’s OK to have different feelings. It’s normal to feel sad, angry, exhausted, frustrated, and confused—and these feelings can be intense. You also may feel anxious about the future. Accept that reactions like these will lessen over time. Even if the marriage was unhealthy, venturing into the unknown is frightening.
    Give yourself a break. Give yourself permission to feel and to function at a less than optimal level for a period of time. You may not be able to be quite as productive on the job or care for others in exactly the way you’re accustomed to for a little while. No one is superman or superwoman; take time to heal, regroup, and re-energize.
    Don’t go through this alone. Sharing your feelings with friends and family can help you get through this period. Consider joining a support group where you can talk to others in similar situations. Isolating yourself can raise your stress levels, reduce your concentration, and get in the way of your work, relationships, and overall health. Don’t be afraid to get outside help if you need it.

Understanding conflict in relationships

 

 
Conflict arises from differences. It occurs whenever people disagree over their values, motivations, perceptions, ideas, or desires. Sometimes these differences look trivial, but when a conflict triggers strong feelings, a deep personal need is at the core of the problem, such as a need to feel safe and secure, a need to feel respected and valued, or a need for greater closeness and intimacy.
Conflicts arise from differing needs


Everyone needs to feel understood, nurtured, and supported, but the ways in which these needs are met vary widely. Differing needs for feeling comfortable and safe create some of the most severe challenges in our personal and professional relationships.

Think about the conflicting need for safety and continuity versus the need to explore and take risks. You frequently see this conflict between toddlers and their parents. The child’s need is to explore, so the street or the cliff meets a need. But the parents’ need is to protect the child’s safety, so limiting exploration becomes a bone of contention between them.


It is important to acknowledge that both parties’ needs play important roles in the long-term success of most relationships, and each deserves respect and consideration. In personal relationships, a lack of understanding about differing needs can result in distance, arguments, and break-ups. In workplace conflicts, differing needs are often at the heart of bitter disputes. When you can recognize the legitimacy of conflicting needs and become willing to examine them in an environment of compassionate understanding, it opens pathways to creative problem solving, team building, and improved relationships.

Conflict 101

    * A conflict is more than just a disagreement. It is a situation in which one or both parties perceive a threat (whether or not the threat is real).
    * Conflicts continue to fester when ignored. Because conflicts involve perceived threats to our well-being and survival, they stay with us until we face and resolve them.
    * We respond to conflicts based on our perceptions of the situation, not necessarily to an objective review of the facts. Our perceptions are influenced by our life experiences, culture, values, and beliefs.
    * Conflicts trigger strong emotions. If you aren’t comfortable with your emotions or able to manage them in times of stress, you won’t be able to resolve conflict successfully.
    * Conflicts are an opportunity for growth. When you’re able to resolve conflict in a relationship, it builds trust. You can feel secure, knowing your relationship can survive challenges and disagreements.

Maintaining good health (Helping Yourself to a Better Sex Life)

Your sexual well-being goes hand in hand with your overall mental, physical, and emotional health. Therefore, the same healthy habits you rely on to keep your body in shape can also shape up your sex life.

Exercise, exercise, exercise

Physical activity is first and foremost among the healthy behaviors that can improve your sexual functioning. Because physical arousal depends greatly on good blood flow, aerobic exercise (which strengthens your heart and blood vessels) is crucial. And exercise offers a wealth of other health benefits, from staving off heart disease, osteoporosis, and some forms of cancer to improving your mood and helping you get a better night's sleep. Also, don't forget to include strength training.

Don't smoke

Smoking contributes to peripheral vascular disease, which affects blood flow to the penis, clitoris, and vaginal tissues. In addition, women who smoke tend to go through menopause two years earlier than their nonsmoking counterparts. If you need help quitting, try nicotine gum or patches or ask your doctor about the drugs bupropion (Zyban) or varenicline (Chantix).

Use alcohol in moderation

Some men with erectile dysfunction find that having one drink can help them relax, but heavy use of alcohol can make matters worse. Alcohol can inhibit sexual reflexes by dulling the central nervous system. Drinking large amounts over a long period can damage the liver, leading to an increase in estrogen production in men. In women, alcohol can trigger hot flashes and disrupt sleep, compounding problems already present in menopause.

Eat right

Overindulgence in fatty foods leads to high blood cholesterol and obesity—both major risk factors for cardiovascular disease. In addition, being overweight can promote lethargy and a poor body image. Increased libido is often an added benefit of losing those extra pounds.

Use it or lose it

When estrogen drops at menopause, the vaginal walls lose some of their elasticity. You can slow this process or even reverse it through sexual activity. If intercourse isn't an option, masturbation is just as effective, although for women, this is most effective if you use a vibrator or dildo (an object resembling a penis) to help stretch the vagina. For men, long periods without an erection can deprive the penis of a portion of the oxygen-rich blood it needs to maintain good sexual functioning. As a result, something akin to scar tissue develops in muscle cells, which interferes with the ability of the penis to expand when blood flow is increased.

Using self-help strategies (Helping Yourself to a Better Sex Life)

Treating sexual problems is easier now than ever before. Revolutionary medications and professional sex therapists are there if you need them. But you may be able to resolve minor sexual issues by making a few adjustments in your lovemaking style. Here are some things you can try at home.

Educate yourself

Plenty of good self-help materials are available for every type of sexual issue. Browse the Internet or your local bookstore, pick out a few resources that apply to you, and use them to help you and your partner become better informed about the problem. If talking directly is too difficult, you and your partner can underline passages that you particularly like and show them to each other.

Privacy concerns and Internet use

The Internet is a valuable source of all types of information, including books and other products (such as sex toys) that can enhance your sex life. Although it may be obvious, never use your workplace computer to do such searches, to avoid potential embarrassment with your employer, who is likely able to track your search history. People who feel uneasy even about using their home computers and credit cards to order sex-related information or products online might be able to find a nearby store (especially in major cities) and pay with cash.

Give yourself time

As you age, your sexual responses slow down. You and your partner can improve your chances of success by finding a quiet, comfortable, interruption-free setting for sex. Also, understand that the physical changes in your body mean that you'll need more time to get aroused and reach orgasm. When you think about it, spending more time having sex isn't a bad thing; working these physical necessities into your lovemaking routine can open up doors to a new kind of sexual experience.

Use lubrication

Often, the vaginal dryness that begins in perimenopause can be easily corrected with lubricating liquids and gels. Use these freely to avoid painful sex—a problem that can snowball into flagging libido and growing relationship tensions. When lubricants no longer work, discuss other options with your doctor.
Maintain physical affection

Even if you're tired, tense, or upset about the problem, engaging in kissing and cuddling is essential for maintaining an emotional and physical bond.

Practice touching

The sensate focus techniques that sex therapists use can help you re-establish physical intimacy without feeling pressured. Many self-help books and educational videos offer variations on these exercises. You may also want to ask your partner to touch you in a manner that he or she would like to be touched. This will give you a better sense of how much pressure, from gentle to firm, you should use.

Try different positions

Developing a repertoire of different sexual positions not only adds interest to lovemaking, but can also help overcome problems. For example, the increased stimulation to the G-spot that occurs when a man enters his partner from behind can help the woman reach orgasm.

The G-spot

The G-spot, or Grafenberg spot, named after the gynecologist who first identified it, is a mound of super-sensitive spongelike tissue located within the roof of the vagina, just inside the entrance. Proper stimulation of the G-spot can produce intense orgasms. Because of its difficult-to-reach location and the fact that it is most successfully stimulated manually, the G-spot is not routinely activated for most women during vaginal intercourse. While this has led some skeptics to doubt its existence, research has demonstrated that a different sort of tissue does exist in this location.

You must be sexually aroused to be able to locate your G-spot. To find it, try rubbing your finger in a beckoning motion along the roof of your vagina while you're in a squatting or sitting position, or have your partner massage the upper surface of your vagina until you notice a particularly sensitive area. Some women tend to be more sensitive and can find the spot easily, but for others it's difficult.

If you can't easily locate it, you shouldn't worry. During intercourse, many women feel that the G-spot can be most easily stimulated when the man enters from behind. For couples dealing with erection problems, play involving the G-spot can be a positive addition to lovemaking.

Oral stimulation of the clitoris combined with manual stimulation of the G-spot can give a woman a highly intense orgasm.

Write down your fantasies

This exercise can help you explore possible activities you think might be a turn-on for you or your partner. Try thinking of an experience or a movie that aroused you and then share your memory with your partner. This is especially helpful for people with low desire.

Do Kegel exercises

Both men and women can improve their sexual fitness by exercising their pelvic floor muscles. To do these exercises, tighten the muscle you would use if you were trying to stop urine in midstream. Hold the contraction for two or three seconds, then release. Repeat 10 times. Try to do five sets a day. These exercises can be done anywhere—while driving, sitting at your desk, or standing in a checkout line. At home, women may use vaginal weights to add muscle resistance. Talk to your doctor or a sex therapist about where to get these and how to use them.

Try to relax

Do something soothing together before having sex, such as playing a game or going out for a nice dinner. Or try relaxation techniques such as deep breathing exercises or yoga.

Use a vibrator

This device can help a woman learn about her own sexual response and allow her to show her partner what she likes.

Don’t give up

If none of your efforts seem to work, don’t give up hope. Your doctor can often determine the cause of your sexual problem and may be able to identify effective treatments. He or she can also put you in touch with a sex therapist who can help you explore issues that may be standing in the way of a fulfilling sex life.

Talking to your partner (Helping Yourself to a Better Sex Life)

Many couples find it difficult to talk about sex even under the best of circumstances. When sexual problems occur, feelings of hurt, shame, guilt, and resentment can halt conversation altogether. Because good communication is a cornerstone of a healthy relationship, establishing a dialogue is the first step not only to a better sex life, but also to a closer emotional bond. Here are some tips for tackling this sensitive subject.
 
Find the right time to talk
There are two types of sexual conversations: the ones you have in the bedroom and the ones you have elsewhere. It's perfectly appropriate to tell your partner what feels good in the middle of lovemaking, but it's best to wait until you're in a more neutral setting to discuss larger issues, such as mismatched sexual desire or orgasm troubles.

Avoid criticizing
Couch suggestions in positive terms, such as, "I really love it when you touch my hair lightly that way," rather than focusing on the negatives. Approach a sexual issue as a problem to be solved together rather than an exercise in assigning blame.

Confide in your partner about changes in your body
If hot flashes are keeping you up at night or menopause has made your vagina dry, talk to your partner about these things. It's much better that he know what's really going on rather than interpret these physical changes as lack of interest. Likewise, if you're a man and you no longer get an erection just from the thought of sex, show your partner how to stimulate you rather than let her believe she isn't attractive enough to arouse you anymore.

Be honest
You may think you're protecting your partner's feelings by faking an orgasm, but in reality you're starting down a slippery slope. As challenging as it is to talk about any sexual problem, the difficulty level skyrockets once the issue is buried under years of lies, hurt, and resentment.

Don't equate love with sexual performance
Create an atmosphere of caring and tenderness; touch and kiss often. Don't blame yourself or your partner for your sexual difficulties. Focus instead on maintaining emotional and physical intimacy in your relationship. For older couples, another potentially sensitive subject that's worth discussing is what will happen after one partner dies. In couples who enjoy a healthy sex life, the surviving partner will likely want to seek out a new partner. Expressing your openness to that possibility while you are both still alive will likely relieve guilt and make the process less difficult for the surviving partner later.