Heart-Break will take time to heal, here are some quick help to accommodate the pain and function better.

I'm really sorry you're going through this. It sounds overwhelming, especially with the OCD trigger making it harder to regulate emotions. Right now, the goal is to bring down the emotional intensity quickly.

Try these steps:

Shock the System (Interrupt the Loop)

• Splash cold water on your face or hold an ice cube in your hand. The sudden sensation can jolt your brain out of the emotional spiral.

• Step outside or shift your physical environment immediately.

Grounding Techniques (Anchor in the Present)

• 5-4-3-2-1 Method: Name 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste.

• Hold onto something solid like a textured object or press your feet firmly into the ground.

Breathe Like You Mean It

• Try the Physiological Sigh: Inhale deeply through your nose, take a second short inhale, then exhale long and slow through your mouth. Repeat 3-5 times.

Move, Even If It Feels Impossible

• Stand up and shake your hands or arms.

• Walk around the room, even if it’s slow.

Name It to Tame It

• Say out loud: "I am feeling overwhelmed, but I am safe. This feeling is temporary."

• If OCD thoughts are intrusive, remind yourself: "This is just my brain reacting. It is not an emergency."

Music & Comfort

• Play a soothing, slow song (not breakup-related) or listen to white noise/nature sounds.

• Wrap yourself in a blanket, hug a pillow, or hold onto something comforting.

Express It in a Controlled Way

• If crying is unstoppable, set a timer for 5-10 minutes to allow it, then shift to another activity.

• Scribble your thoughts on paper, then tear it up.

Emergency Distraction

• Call a trusted person and talk about anything except the breakup.

• Engage in a repetitive activity like folding laundry, doodling, or squeezing a stress ball.

Remember: Right now, your brain is in fight-or-flight mode. These steps are about calming the nervous system first. Once the intensity drops, you can process emotions more gently. You’re not alone in this. Do you need more support?