#249: The First 30 Days After a Breakup
On Attachment
Stephanie Rigg
4.9 • 1.2K Ratings
🗓️ 14 April 2026
⏱️ 20 minutes
🧾️ Download transcript
Summary
In today’s episode, I’m walking you through how to navigate the first 30 days after a breakup in a way that is supportive, grounded, and deeply healing.
This initial period can feel overwhelming — full of grief, anxiety, confusion, and emotional swings. And while it’s natural to be in survival mode, there are small but powerful ways you can support yourself through this time rather than getting swept up in the chaos.
I share a practical roadmap for what to focus on (and what to avoid), so you can move through this chapter with more intention, self-respect, and care.
We cover:
- Why the early days after a breakup can feel so destabilising
- The two common nervous system responses: anxiety and shutdown
- How to create a supportive, calming environment for yourself
- The importance of maintaining basic self-care and routines
- Why boundaries (especially no contact) are so important
- The impact of screen time, social media, and rumination
- How to approach this period with intention rather than survival mode
- Beginning the process of reconnecting with yourself
✨ Free break-up training: The 3 Shifts That Help Anxiously Attached People Heal After a Break-up
Transcript
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| 1:00.1 | Hey everybody, welcome back to another episode of On Attachment. |
| 1:03.9 | Today's episode is all about the first 30 days after a breakup and how you can set yourself |
| 1:10.0 | up, not for success, that feels like the |
| 1:12.1 | wrong word, but to move through the breakup in the healthiest, most nourishing and supportive |
| 1:18.4 | way possible. And I think that this is something so many of us kind of miss, particularly if a breakup |
| 1:24.5 | catches us off guard or we're just thrust into this space of, |
| 1:29.6 | you know, uncertainty and despair and grief and confusion and anxiety, |
| 1:33.9 | we often move through the breakup, |
| 1:35.5 | particularly that initial critical period in a really unconscious way. |
| 1:40.2 | We're just trying to cope. |
| 1:41.9 | And while that makes a lot of sense and is very normal, natural and |
| 1:45.2 | human, there are certainly things that we can do to help ourselves through a really tough period. |
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