The Holy Quaternity Of Breakup Recovery - Max Jancar
56 Essential Breakup Survival Tips That Will Help You Feel Like Yourself Again

Whether you want to get your ex back or get over them, emotionally recovering from your breakup is always the first step. Get therapy-proven tips for taking it successfully.

The Holy Quaternity Of Breakup Recovery

By Max Jancar | Updated: July 12, 2021 | 9 Minute Read

The Holy Quaternity Of Breakup Recovery

The world is abundant with trauma healing methods, but specifically for breakup survivors, I’ve seen no other work as efficiently as meditation, journaling, dream reporting, and therapy.

For most people, these four methods are the catalyst for stupendous breakup recovery. And because of their mind-fuckingly powerful healing capability, I’ve coined them — you’ve guessed it! — The Holy Quaternity Of Breakup Recovery. Let’s go over each in turn.


Meditation is the act of observing oneself in silence and stillness. You can do it practically anywhere, at any time, and you don’t need any fancy gear or software to pull it off. Plus, the benefits of meditation are plentiful… and often life-changing.

Meditation improves focus, discipline, and clear thinking. This means you’ll be way more likely to follow through on critical day-to-day tasks instead of deviating to trivialities like checking your Instagram feed for the 69th time. (1)

Meditation thickens links toward intuition. Intuition is your instant gut reaction to the things in your environment. It’s the little voice inside your head that whispers, “I know you want your ex back, but you probably shouldn’t send them a text right now.” Well, meditation helps this voice become louder and, thus, more helpful. (2)

Meditation enhances all major life areas. The life areas being: sleep, diet, fitness, social life, fulfillment and emotional, and spiritual well-being. (3)

Meditation increases emotional stability and deepens self-awareness. Higher emotional stability translates to fewer tamper tantrums, frustrations, and neuroticism. And increased self-awareness translates to an improved skill of becoming aware of what you’re doing, thinking, and feeling on a moment-by-moment basis. (4)

While this last point may sound irrelevant, it’s probably the most vital benefit of meditation by far. For example, when your ex sends a text, and you don’t get overwhelmed by emotions — that’s the power of emotional stability. Or, when you notice you’re feeling angry, and instead of punching another hole in the wall, you seek help — that’s the power of self-awareness.

Now that you’re all stirred up about meditation, here’s how to do it:

  1. Find a place where you won’t be disturbed. Set your timer, either a phone or a clock, for about 10 to 20 minutes.
  2. Sit down on the floor with your legs crossed. If it hurts, grab a pillow or two, and stick them right below you. Get ’em all nice and fluffy down there. Keep your back straight — tall as a mountain, the gurus say. And lastly, place your hands on your knees or cup them softly in your lap. As a side note, don’t stress too much about your posture being perfect. It doesn’t have to be. Just try your best.
  3. Close your eyes or look straight ahead and relax your whole body. The way you do this is by releasing any tension from each of your muscles. Start with the ones on your face and end with those on your feet. Fun fact: this process is called a body scan. It’s like foreplay before actual meditation.
  4. Take three deep breaths: in through the nose until your chest is full and out through your mouth until it fully contracts. After taking the deep breaths, shift to breathing at your usual pace.
  5. This is where the actual meditation starts. Keep inhaling through your nose and exhaling through your mouth for the next X minutes.
  6. Relax, unwind, and try to think about nothing. Remember: Meditation is all about focusing on your breath, despite the different thoughts and feelings that creep into your mind. It may even help to count “zero” when you reach the end of your inhale and “one” when you reach the end of your exhale. This way, you never lose track of your breath.
  7. Try to remember your name before you were born.
  8. Keep doing this over and over again until your timer rings.

Meditation WILL feel uncomfortable and challenging at first. You probably won’t be able to stay focused on your breath for more than three inhales/exhales. Chances are, your mind will wander off by them. That’s okay. In fact, it’s to be expected: you’re not accustomed to the painful sitting position, the weird sensations that come up, or the discipline of quieting your mind. So don’t judge or beat yourself up. When you screw up, just let it go. You’ll get better in time.


Many of the greats journaled: Queen Victoria, Thomas Jefferson, Napoleon, Anne Frank, Franz Kafka, Marcus Aurelius, Ben Franklin, Mark Twain, and I could go on for pages.

Most of these incredible titans even went on to admit how journaling helped them become more relaxed, grateful, productive, and happy at large.

But if that’s not a good enough reason to start journaling, here are some scientifically validated benefits of the practice.

Journaling is proven to reduce emotional distress, worry, and the impact stress or stressful events have on us. Likewise, the activity helps people sleep better and reduces the overall amount of intrusive and obsessive thoughts. (5)(6)

The way you start journaling is simple. Grab a pen and paper and start writing about your breakup. You can jot down all the things you currently feel: all your worries, the things you’re grateful for, the things you’re angry about, or the things you’re afraid of. You can also write about your past, the lessons from it, or you can use journaling to outline a new and better future for yourself.

Just whatever you do, do NOT overanalyze the simple discipline. Way too many people spend days researching the best times and places to journal and the pros and cons of different pens and notebooks. Don’t fall into that rabbit hole. Forget all the BS. Just grab a simple pen and paper and start writing about your breakup or even your life in general. The therapeutic effects are sure to come regardless. The fact that you’ve brain-dumped your thoughts and feelings on a piece of paper makes feeling better afterwards virtually guaranteed.

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Dream Reporting

Dream reporting stems from Freud and his work on the human subconscious and is somewhat similar to journaling. Freud reckoned that our dreams could give us a greater awareness of what’s going on in our subconscious mind. And this awareness will then further as a sort of therapeutic understanding or enlightenment. Put differently, when you dream about your ex and understand why you’ve dreamt of them, you’ll be able to process your emotions faster and feel better as a result.

Here’s how to do dream reporting. First, as soon as you wake up, write down what you dreamt of. When you do this, be sure to capture as many intricate details of your dreams as possible.

If you have multiple dreams in a night, stick to scribbling down only the one you felt was most important — the one that held the heaviest emotional weight.

Next, continue writing down your dreams for the next 30 or so days. Then start analyzing the patterns found in those dreams. You do this by asking yourself a specific set of questions:

The more times you go through this dream examination process, the sooner you’ll be able to make the subconscious matter of your dreams conscious. And when that happens, as mentioned previously, your brain will find it easier to process your emotions, and thus, you’ll be able to recover faster.


Many people bounce back and forth with the idea of going to therapy after their breakup. Yet, if you find the right therapist, the experience can be incredibly beneficial for your emotional well-being.

A good therapist will act as the examiner — the person asking “Why?” They will lead you to question your inner world, consider new perspectives on your crisis, and help you realize new things about yourself. They will also give you an outside and objective perspective on your breakup situation.

The idea behind therapy is identical to meditation, journaling, and dream reporting we mentioned earlier. In all cases, what you’re doing is trying to make your mind’s unconscious aspects conscious. And when you achieve this, you’ll be able to exercise control over them. This is generally how you learn to take care of your mental and emotional health.

For example, suppose you always felt uncontrollably anxious when your ex hasn’t called you back. In that case, there’s probably something hidden within your unconscious, causing you to react in such a senseless manner. By attending therapy, you can start burrowing into your past and examining your life problems, personal challenges, and traumas in detail to find the trigger for your anxiety.

Maybe you felt uncontrollably anxious because you had a neglecting father to whom you always tried to prove yourself. Maybe it was because you had a mother who loved you only under certain conditions. Or maybe it’s a result of some other obscure trauma you’ve encountered.

Botton line, a therapist will help you figure these things out. And when that happens, you’ll be able to process your anxiety in a safe environment. This will further allow you to become more aware of your anxiety and, therefore, not feel so powerless to the outbursts when they happen. In time, you should be able to exercise enough emotional control to modify your behavior.

Looking at The Holy Quaternity Of Breakup Recovery from afar, the reason it works so well is because all four methods help us make the unconscious aspects of our mind conscious. As a result, we not only process our emotions faster and feel better but also regain the profound ability most breakup survivors lose while surfing the waves of grief, trying not to drown — the ability to retake control of our lives.

56 Essential Breakup Survival Tips That Will Help You Feel Like Yourself Again

Whether you want to get your ex back or get over them, emotionally recovering from your breakup is always the first step. Get therapy-proven tips for taking it successfully.