Этапы расставания и исцеление

Start with a 5-minute nightly check-in; then draft a two-task plan for tomorrow.

Lock in a stable sleep window; avoid late scrolling, keep screens out 60 minutes before bed.

Set clear boundaries; schedule a no-contact phase of at least 14 days unless urgent matters.

Maintain a private journal; note one insight per day about emotions, triggers, progress.

Engage a support circle; text one trusted friend nightly, schedule weekly coffee with a mentor, join a hobby group.

Track mood; energy; score 1–10 daily; review weekly to adjust micro-goals.

Replace lost routines with purpose; volunteer, learn a new skill, resume a paused project to rebuild confidence.

First 24–72 Hours: Grounding Techniques and Immediate Coping Steps

Start with a 4–4–6 breathing drill: inhale four, hold four, exhale six, repeat five cycles.

Use a 5-4-3-2-1 grounding sequence: look around; name five objects you see; touch four textures; listen for three sounds; identify two scents; notice a flavor.

Progressive muscle tension release: tense each major muscle group for five seconds, then release fully; start with toes, calves, thighs, abdomen, back, shoulders, neck, jaw.

Cold exposure: splash cool water on wrists for 15 seconds; breathe through the moment; resume normal activity.

Hydration; a small snack.

Safe contact: reach out to a trusted friend, family member, or professional.

Limit screen time during peak distress: disable notifications, avoid feeds, set a 15 minute timer.

Journal prompt: write a single line stating current need.

Sleep plan: dim lights, cool room, gentle stretch before bed.

Boundary rule: pause messages for 24–72 hours; notify key people of contact plan.

Boundaries and Contact: Practical Rules to Limit Interaction and Protect Your Space

Establish a 30‑day no‑contact period; zero direct messages, calls; replies limited to safety concerns only.

Designate one trusted intermediary for essential communications; all updates go through that person, not through personal chats.

Limit digital exposure: mute notifications from their accounts; block their profile temporarily; avoid viewing their posts during the window.

Create physical boundaries within shared spaces: remove personal reminders; relocate common items; schedule times to minimize encounters.

Define a safe response protocol: if compelled to reply, use a prewritten brief template; avoid engaging beyond that scope.

Social media practice: hide stories; unfollow or mute; disable autoplay for their updates; avoid engaging in comments or likes on their posts.

Mutual circles: inform close friends briefly about boundaries; request neutral information only; avoid sharing feelings or plans with them.

Log triggers: keep a private journal noting what sparks the urge to reconnect; review weekly to adjust boundaries.

Return plan: set a fixed date to reevaluate contact rules; if contact is needed later, reestablish through the same intermediary; extend window by 15 days if necessary.

If safety is at risk: document incidents; contact authorities; seek legal counsel; inform a trusted person about your location when appropriate.

Environment support: reorganize living areas to emphasize calm; create new routines; fill time with productive tasks that reinforce space you own.

Compile a written agreement you can reference; print it; keep it accessible; review before any outreach occurs.

Daily Recovery Plan: Routines for Self-Care, Identity Rebuilding, and Support

Begin with a 15-minute morning grounding: 5 minutes box breathing, 5 minutes gentle mobility, 5 minutes listing three strengths you will lean on today. This practical start lowers stress and increases focus for the hours ahead.

Hydration and nutrition: drink 2–3 liters of water daily; have protein at each meal (roughly 20–30 g), plus colorful vegetables. Keep a water bottle nearby and set reminders every 2 hours.

Movement: schedule 20–30 minutes of brisk activity on at least 5 days per week. If possible, pair with a walk outdoors for natural light. Break long sitting with 2-minute stretches every hour.

Evening wind-down: 60 minutes before bed, turn off screens, take a warm shower or bath, and spend 5 minutes jotting three things that went well or that you learned today. Prepare a simple plan for tomorrow with three high-priority tasks.

1. Self-Care Rhythm
   • Weekly sleep target: wake around the same time each day; aim for 7–9 hours of sleep. Create a pre-sleep ritual: dim lights, gentle stretching, and a non-stimulating activity.
   • Nutrition strategy: protein at breakfast and dinner; fiber-rich carbs; limit added sugars to minimize mood swings; plan two balanced meals daily.
   • Hydration regimen: keep a refillable bottle on desk; mark 2-liter and 3-liter lines; refill mid-day.
   • Movement habit: choose one enjoyable activity; if mornings are tight, do a 10-minute brisk walk after lunch.
2. Identity Anchors
   • Define three personal values (e.g., independence, curiosity, compassion) and write one concrete action per value you can perform this week.
   • Придумайте 5 занятий, отражающих ваши интересы или новые хобби; запланируйте два 30-минутных занятия, чтобы попробовать их на этой неделе.
   • Обновите пространство и гардероб, чтобы отразить это пересмотренное чувство себя: уберите 1 предмет, сигнализирующий о старой идентичности, добавьте 1 новую вещь, соответствующую текущим целям.
   • Подсказки для прогресса: ежедневная 5-минутная рефлексия со следующими подсказками: "Что я узнал о себе сегодня?", "Что меня больше всего зарядило энергией?", "Какой небольшой шаг я могу предпринять завтра?"
3. Служба поддержки и границы
   • Определите трех доверенных лиц, к которым вы можете обратиться для удовлетворения различных потребностей (эмоциональных, практических, подотчетности). Запланируйте 20–30-минутную встречу с каждым из них в течение следующей недели.
   • Терапия или коучинг: по возможности записывайтесь как минимум на одно занятие в неделю или, для начала, один раз в две недели. Используйте двухнедельный план для оценки прогресса.
   • Участие в жизни общества: присоединитесь к группе по интересам или займитесь волонтерской деятельностью; запланируйте одно мероприятие на этой неделе и еще одно на следующей.
   • Границы: приостановите прямой контакт с бывшим партнером на 30 дней; при необходимости отключите уведомления; установите 48-часовое окно ответа для неизбежных сообщений.
   • План действий в кризисной ситуации: составьте список из двух местных телефонов доверия или онлайн-ресурсов, куда можно обратиться в случае резкого нарастания чувства подавленности; храните этот список в доступном месте.