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Break Up Journal Prompts To Help You Move On

If you’re going through a break up right now, I want to tell you you’re going to be okay. First, the fact that you’re here is proof that you’re taking care of yourself. And this is a sure sign you will get through it. These break up journal prompts will help you move on, following the grief stages, no matter where you’re at now.

Disclaimers

1. Despite my good understanding of psychology, I am not a certified therapist. I don’t the qualifications needed to take charge of one’s mental health. What I’m offering is guidance and has its limits. In no way it replaces the help I recommend you get from a professional.

2. This post contains affiliate links (which doesn’t change anything for you). Read full disclosure here.

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The fact that you’re here now is proof that you’re making your self care a priority. This is a sign you will definitely get through it, no matter how long it takes.

Going through a break up is tough.

But the good news for you is that the stages we go through are predictable. Therefore, there are specific break up journal prompts you can use to help you grief, let go and move on.

 

The 5 stages to get over a break up

To completely get over a break up, you need to go through all 5 stages of grief.

From denial, you’ll progressively move from one stage to another, until total acceptance.

When you move pass acceptance, you truly become at peace with what happened and move on with your life.

These break up journal prompts will help you move from one stage to another.

Everyone griefs at their own rhythm, so don’t get too hard on yourself for taking a lot of time to accept your situation.

Again, a break up is really tough. It can take up months to go from one stage to another.

The most important thing is to allow all of your feelings in. That means to acknowledge your feelings without rejecting them when they come up.

To make the most of these break up journal prompts, try and determine first what stage you’re in. Then, you can use the journal prompts to completely get pass one stage.

The 5 stages of grief are:

    1. Denial
    2. Anger
    3. Bargaining
    4. Depression
    5. Acceptance

So now, let’s determine where you’re at.

 

Are you new to journaling? You might like the following post:

> Easy Journaling Prompts for Beginners (What and How to Write)

Which stage of grief in your break up are you at?

First, I encourage you to determine which stage of grief you’re at. Then you can scroll directly down to the associated break up journal prompts below.

 

1. Denial

This is the avoidance stage, when you’re trying to numb your feelings. You would probably not be here if you were still at the avoidance stage, so let’s directlt skip to the next stage: anger.

2. Anger

If you are at the stage of anger, you might recognize these feelings within yourself: 

    • impatience
    • irritability
    • resentment
    • frustration

And it might show up as you having the following behaviours:

    • passive-agressive (or agressive)
    • sarcastic
    • cynic
    • easily annoyed

 

3. Bargaining

Typically, when you’re bargaining, you’re trying to find explanations for what happened or constantly thinking about what could have been different.

If you are at the bargaining phase, you might experience these feelings:

    • guilt or shame
    • anxiety or insecurity

And it might show up as you having these behaviours:

    • overthinking
    • ruminating on past events
    • thinking of what you could have done different
    • blaming yourself for what happened
4. Depression

The depression stage is a very low energy state.

You might be in the depression stage if you are having these feelings:

    • sadness
    • despair, hopelessness
    • overwhelm
    • disappointment

And it might show up as you having these behaviours:

    • no energy
    • lack of motivation for anything
    • a lot of crying
    • no appetite
5. Acceptance

This is the stage when we stop fighting what’s happening. Note that it doesn’t mean it’s not hard, on the contrary.

You might be going through the acceptance stage if you are feeling:

    • hopeful
    • mindful
    • courageous
    • that you’re going to be okay

And it might show up as you having these behaviours:

    • taking better care of yourself
    • talking about your break up with more ease
    • being compassionate with yourself

Now, if you’re still not sure where you’re at, think about what feelings come up when you think about your ex? Try to associate them with one of the stages described above.

In any case, journaling will help you get over your break up. So, going through all the prompts is not be a bad thing!

The 34 Break Up Journal Prompts You Need To Move On (especially #15)

 

No matter what emotions and stages you’re currently going through, use these break up journal prompts to process your feelings.

 

Break up journal prompts for the anger stage

1. What makes you mad or upset about you break up?

2. What makes you mad or upset about you ex’s behaviours DURING the relationship?

3. What makes you mad or upset about your ex’s behaviours AFTER the break up?

4. What makes you mad or upset about how your ex handled your break up?

5. What was unfair in your relationship?

6. What was unfair about the way you broke up?

7. What is still unfair to you after your break up?

 

You might also like this post:

> The 17 Journal Prompts for Anger You Really Need

 

Break up journal prompts for the bargaining stage

8. What are you ashamed of when you think about the whole relationship?

9. What are you ashamed of when you think about the way you broke up?

10. For everything that could’ve been different to save your relationship, reflect on how BOTH of you could’ve met in the middle to find common ground (not just you or them).

11. If you believe a behaviour you had is responsible for ruining your relationship, explain the reason and the feelings that pushed you to act as you did. Repeat for every behaviour you’re blaming yourself for.

12. How can you give yourself more compassion towards you behaviours?

13. No matter how both of you acted, what needs of yours weren’t meet in the relationship?

14. List 3 reasons why your ex is not the right person for you.

15. List 10 reasons why it wouldn’t work if you got back together, no matter how much effort you made.

16. List 3 things from your previous relationship you were tolerating despite not being okay with it.

 

Break up journal prompts for the depression stage

17. What will you miss about your ex?

18. Explain why you two were not meant to be together.

19. What have you lost with your ex relationship?

20. What are you afraid of forgetting about your ex?

21. What are you afraid to never find again?

22. What are your biggest fear for the future?

23. List all the physical symptoms that you’re feeling.

24. Describe how you feel now.

 

Break up journal prompts for the acceptance stage

25. Write down 3 affirmations starting with: I will be okay because…

26. What don’t you want to repeat in your future relationship?

27. What behaviours you’re not willing to tolerate anymore?

28. How can you take better care or yourself?

29. Write down 3 things you won’t tolerate in your future relationship.

30. Write down a list of everything you want to feel in a relationship.

31. What did you learn about yourself from your past relationship?

32. How can you work on yourself to be a better partner?

33. How can you make sure you choose a better partner for yourself next time?

34. How can you make sure you won’t repeat the same mistakes in your future relationship?

🛑  WAIT, STOP HERE!

No matter what stage you’re at in grieving your break up, I CANNOT recommend MORE to read the following book: Attached, by Amir Levine.

I have read this book right after a really tough break up and it TOTALLY changed the way I saw myself in relationships. It helped me move forward and develop a MUCH healthier relationship to myself and other.

I also recommended this book to at least 5 close friends… and their conclusion is the same as mine. See for yourself!

Click here to shop Attached, by Amir Levine

You might also like the following posts:

> 100 Self Love Journal Prompts For Confidence and Growth

> The Most Impactful Journal Prompts for Women’s Self Growth

 

Conclusion

You’ll probably need to come back to these break up journal prompts several time. That’s okay. In fact, it’s totally normal in the process of grieving. You might have answer the same questions many times, especially at the bargaining stage. Every time you journal about your pain, it’s a step in the direction to total acceptance. Until you finally find yourself at peace again, come back to this blog post as many times as you can.

You’ve got this ❤️

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My name is Marie and I'm here to help you to glow from the inside out. I like to push people out of their comfort zone to help them grow, and I'm known for my ability to ask the right questions. I’ve decided to use my gifts to empower women to become better versions of themselves and achieve their full potential. Welcome to the community!

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