Ayrılık aşamaları ve iyileşme

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
   • Üç kişisel değer tanımlayın (örneğin, bağımsızlık, merak, şefkat) ve bu hafta gerçekleştirebileceğiniz her değer için somut bir eylem yazın.
   • İlgi alanlarınızı veya yeni hobilerinizi yansıtan 5 etkinlik icat edin; bu hafta bunları denemek için iki adet 30 dakikalık oturum planlayın.
   • Alanınızı ve gardırobunuzu bu yenilenmiş benlik algısını yansıtacak şekilde güncelleyin: eski kimliği işaret eden 1 öğeyi çıkarın, mevcut hedeflerle uyumlu 1 yeni parça ekleyin.
   • İlerleme istemleri: şu istemlerle günlük 5 dakikalık düşünme: "Bugün kendimle ilgili ne öğrendim?", "Beni en çok ne enerjilendirdi?", "Yarın atabileceğim küçük bir adım nedir?"
3. Destek Sistemi ve Sınırlar
   • Farklı ihtiyaçlarınız (duygusal, pratik, hesap verebilirlik) için ulaşabileceğiniz üç güvenilir kişi belirleyin. Önümüzdeki hafta her biriyle 20-30 dakikalık bir görüşme planlayın.
   • Terapi veya koçluk: mümkünse haftada en az bir seans, ya da başlangıç olarak iki haftada bir seans ayarlayın. İlerlemeyi değerlendirmek için 2 haftalık bir plan kullanın.
   • Topluluk katılımı: hobi grubuna veya gönüllü etkinliğe katılın; bu hafta bir etkinliği ve gelecek hafta bir etkinliği daha hedefleyin.
   • Sınırlar: eski partnerle 30 gün boyunca doğrudan teması durdurun; gerekirse bildirimleri sessize alın; kaçınılmaz mesajlar için 48 saatlik bir yanıt penceresi belirleyin.
   • Kriz planı: Aşırı stresin arttığı durumlarda iletişime geçilebilecek iki yerel yardım hattı veya çevrimiçi kaynağın listesini yapın; bu listeyi erişilebilir bir yerde saklayın.