he dumped me

Breakup Advice: Don’t fix it if it ain’t broke – or, if it is

Don't cut yourself on the pieces of broken people

There’s not enough glue in the world …

Dr. McDonagh and I receive a lot of emails and posts at State of Anxiety from heartache sufferers who could’ve and should have completely avoided their relationship pain and melee to begin with. Why?? Because the object of their affection was broken. It’s inherent in our nature to want to ‘right the ship’ and repair what’s not working. That’s all fine. Unless what’s not functioning comes with genitalia. Then it’s always best to leave the broken pieces where you found them, and back away. There’s a time to lend a hand, and a time for self-preservation and sprinting. I speak with a stunning degree of credibility, as I was once a “fixer” myself back in the day. I saw broken women as, “Challenge accepted! Where do I sign??” when I should have yelled, “Challenge averted! Where’s the [email protected] exit?!”

When a ’67 Shelby Mustang isn’t running right, you can tweak the carburetor, or replace the plugs. When a woman isn’t running right, you can’t fine tune her brain. Nor can you love and snuggle her into mental and emotional health. Dating a broken individual is akin to jumping in the deep-end to save someone from drowning. They will violently flail just before taking you down in their death grip. Even if you were (hypothetically) able to save them, you’ll incur an egregious amount of kicks, elbows, and head-butts before hoisting them to safety. More often than not, however, you’ll sink into the abyss together; your lungs filled with hair, water, and regret. As it is with dating the emotionally unstable man or woman. If you think s/he can be fixed over time, through struggle-snuggles and good advice, then it’s you who needs attention.

FIX YOUR “PICKER” NOT THE PERSON.

When someone selects a mate of this unsavory origin, they focus all efforts on the repair process, while toiling incessantly at the relationship – yet, it never seems right. Because it’s not. And, no amount of alcohol, coercion, grit, and tears will alter the outcome. The union is riddled with strife, imbalance, dissatisfaction, and unrequited love. And, like an Adam Sandler movie, it’s doomed to fail.

By the time we at State of Anxiety hear from the weary lover-turned-therapist, it’s at their point of perilous acquiescence. They’ve tried everything, to no avail. Not surprisingly, even the mental defector him/herself is telling them to “Move on. Don’t wait around. Save yourself …” while cray-cray pants tries to securely fasten their head back to their torso. Still, the misanthropic, bewildered lover insanely stays the course , assured they can make things right. That’s stinkin’ thinkin’ my friend. It would take months, years, or a lifetime of therapy to get Beezy Brokenbrain back on course. Are you a therapist?? Yes? Then you know better to date this genre. You’re not? Then call one for him/her and politely excuse yourself to the restroom to slither out the 2nd floor window. The fall will do you good.

Rather than trying to repair the person of interest, you’re far better served to fix your selection process (aka, “picker”) so that you never choose someone so emotionally stunted again. There’s a reason you chose Captain Chaos. Take some personal inventory to determine why that is. Then don’t repeat. The irony is that the crux of the problem in these types of relationships is … you. Just like it was once me. There is something internal driving you toward this self-destructive behavior.

I won’t be so bold as to predict the myriad of reasons you decided Suzy Rottenmind was worth your time and sanity. I already know the sex was good. Sex with a train-wreck always is. For me, it was more complicated. I sought emotional instability and chaos in relationships. Without it, I was bored. I thrived on the deranged. And, there’s never a shortage. Those were the only relationships I found sexually charged and rife with chemistry. Talk about bad science. When faced with an emotionally sound and stable woman, and I’d sneak out of her bed at night to crawl through the bars of the women’s correctional hospital.

I’m hoping this pattern is not indicative of your own. It took years of Cognitive Behavioral Therapy (CBT) for me to end my own self-destructive course. How amazing would it be to not replicate the failures of others, such as myself? Yes, that was rhetorical. I’m actually telling you not to replicate my failures.

If they’re broke, don’t fix ’em.

101 Ways to Conquer Teen Anxiety

101 Ways to Conquer Teen Anxiety is a funny and significant resource for any teen experiencing anxiety, and currently available at major retailers such as Barnes & Noble, Target, Walmart, and Amazon, or here: Ulysses Press.

Nationwide surveys report that today’s teens feel significantly more stressed than any other generation. Whether they face problems with school, friends, parents, or all of the above, teens will find a wide variety of easy, stress-coping methods in 101 Ways to Conquer Teen Anxiety.

Based on Cognitive Behavioral Therapy (CBT), the most widely used and popular anxiety therapy among clinicians, the book helps teens simultaneously accept the existence of their negative emotions and choose to respond in healthy ways.

The authors also provide clear and concise explanations of the causes, symptoms, and types of anxiety so that readers can stop attacks before they even begin. Teens cannot control what they think or feel, but they can control how they behave. Now, by following the proven and simple-to-use exercises they can achieve peace.

Breakup Advice: Go ghost

I’d like to address a timely trend we are noticing within recent emails and posts sent by breakup sufferers. It’s related to the premise of “going ghost” following a breakup. It’s not a tool to make your ex wonder what you’re up to, or a component of gamesmanship. This is a self-preservation tactic designed specifically for you. Going ghost is the single best method of preventing regrettable acts. You cannot be remorseful if you have not taken any action but to be still.

But, this is a piece of advice rarely given without the response, “So, when can I contact her/him!?” I counter that question with another question: “What is your agenda in making contact??” Based on your response, you have your own answer. People ask this question because they’re intensely afraid of being forgotten, or inadvertently appearing disinterested to your ex. The underlying fear is that there is something you can do “fix” the situation and stave off further pain. Interestingly, probably the only thing you haven’t tried as a breakupee is “doing nothing.” Whereas your constant attempts at soliciting a response or repairing the situation have only put you further in the hole.

So, if your agenda is to get him/her back – or – if ANY of your actions cause you to return your focus on him/her, then it’s probably best to do the opposite: Go ghost. Directing or maintaining your attention on the source of your pain will bring you more what?? Hint: PAIN.

If you’re playing with a loaded gun and it goes off, shooting you in the dick, do you keep playing with the gun? Or – more logically – do you call 911 and get the hell away from the weapon?! HINT: This is a rhetorical question. You just got shot in the dick. I’m not saying that your ex is armed or is aiming for your prized appendage – even though that isn’t uncommon. But, your immediate post-breakup response should be the same. You’re wounded. Not mortally, but it feels so. You need to tend to your heart wound. You do this by gaining some distance – not by running back to the source.

Look, I’m no mountaintop oracle, or your designated breakup overlord. I’m just a guy put on this carbon-based sphere to prevent others from self-flagellating post-breakup. You don’t want to lose your shit over this. Unfortunately, I cannot implant a chip in your noggin and control your moves from my Xbox. I can only advise you virtually from my clandestine, subterranean Breakup Command Center. You can heed my counsel, or type some profane diatribe, hit “Send,” and return to your diabolical plan of reconciliation.

But, first consider this: In the absence of any reconciliation or cease-fire by your ex, the “No contact” rule is the most apt policy to obtain any semblance of healing, while avoiding maladaptive behaviors. IF things are going to work-out later (assuming they should), they stand the best chance without your irrational meddling while in the throes of breakup anxiety. You are simply not of sound mind this early on to emotionally navigate this course and achieve your goal. So the best action is no action. Going ghost is going to save you further damage – self-inflicted or otherwise.

Now, back to your original question: When can you make contact?

Answer: If you’ve got anything that must be said right now, write it and mail it USPS with no return address. Once.

If you are seeking any type of response or outcome, you have likely already communicated all that is needed to repair things at the time of the breakup. There is no further action needed right now. If s/he wants to get back together, they will let you know.

YOU CAN’T BE MISSED IF YOU NEVER GO AWAY.

Breakup advice: The breakup advice that can prevent the need for … breakup advice

To greatly increase your odds of avoiding a breakup, there is one commonly overlooked tactic to implement before getting bounced from your union: BOUNDARIES.

And, if you’ve just experienced a breakup, it’s never too late to leverage the mystic power of boundaries. Keep reading. When someone contacts State of Anxiety seeking breakup advice they’re often in the early stage of breakup pain, while experiencing an emotional cocktail of shock, disbelief, sorrow, and a roofie of anxiety. This period is further laced with an overriding sensation of destabilization. Surprisingly, you don’t have to date someone for long to become enmeshed with them. Herein lies the danger. You don’t know how it happened. You used to be so autonomous and “master of your domain.” Now you’re clutching your chest because it feels like you can’t breathe without him/her. Seems odd, right? I mean, you had an entire life before that pivotal day you met at the bar/gym/traffic light/on Tinder. So, why does it suddenly feel like you can’t make a sandwich without them?!

The allure of impenetrable personal boundaries is in their indisputable prowess to guard us from interpersonal and dating ills. They’re like invisible force-fields that repel bullshit, douchebags, emotional abusers, bullets, gamma rays and asteroids. They keep you from dating the undateable, and no one should risk dating without them. You wear a jacket when it’s cold, a helmet when you ride, a fanny-pack at the mall, and one of those laughable wrist guards when you go bowling. Yet, so few of us adorn ourselves in relational boundaries to protect the very thing that keeps us alive: Our heart! This is worse than walking down a busy street and fornicating with people at random without a condom … in some sort of bizarre street orgy. (Note: I’m from San Francisco and, sadly, such festivals exist.) Nevertheless, the very thought should make you cringe. And, so should the notion of blindly investing your heart into any relationship sans boundaries. Doing so is an open invitation to maladjusted opportunists to have their way with your life and emotional well-being. You might put your genitals somewhere dirty – but, don’t put your heart there.

Boundaries can literally prevent you from weeks, months, or years of anguish because you allowed the wrong guy or girl into your life. Have you ever got the wrong girl pregnant?? That’s 18 years. Boundaries also prevent enmeshment. At the most basic level, enmeshment is a concept where your life becomes blurred with that of another. In this scenario, we don’t know where we end and s/he begins. Whereas a healthy relationship consists of two whole entities who love and support one another, while remaining complete on their own. Enmeshment is “1 + 1 = 1.” So it goes with relationships – even marriages. He or she does not actually complete you. You damn well better remain complete on your own. Why? Two reasons: (1) You never want to complete anyone, or vice versa. A fence post that leans on another makes a shitty fence. And, (2) If, for whatever reason, the relationship/marriage ends, you will need to be a whole entity again. So, why not remain one in the first place?

“But, Jon, this ‘boundaries’ crap isn’t going to help me now! I just got dumped!!” Au contraire mon frere! Establishing boundaries – even after a breakup – strengthens resolve AND helps to rebuild self-esteem following a bad breakup. Creating them will directly contribute to the healing process, while (BONUS!!) preventing you from relapsing back toward the “dark-side” (where “dark-side” = your ex). It gets even better. Establishing boundaries will actually protect you with regard to ALL of your interpersonal relationships – whether it be matters of the heart, familial relationships, or at work to keep tyrannical colleagues and managers from taking advantage of you, or stealing your pens.

If I sound pragmatic or unemotional about this, I’m not. Contrarily, I am a huge proponent of healthy people and relationships that go the distance. Enmeshment counters such. I like to think of personal boundaries as a kick-ass perimeter around the home – where “home” is a metaphor for your heart. And, not the cute white picket fence you might be envisioning. But a formidable, tall, black iron-wrought variety with sharp points on top that only a ninja eunuch would consider scaling. Add an armed sentry at the locked gate for good measure. This is precisely how your personal boundaries should work. Where the only dates allowed entry are those who meet your PREDEFINED requirements that espouse who you are and reflect what you want in your life. Your individual requirements will vary, but may include things like non-smoking, lack of/tons of facial hair, no/lots of tattoos, wants/does not want children, vegetarian/or, prefers food that craps on a vegetarian’s food, etc. These are also the characteristics typically identified as “red-flags” later when people contact us at State of Anxiety following a bad breakup. It is quite common to have sufferers write, “There were all these ‘red-flags’ early on, but I ignored them.” What if you didn’t ignore them? Even better, what if you screened for them at the boundary?

Always heed your intuition. Even better, implement personal boundaries while you are single, or after a breakup. Because the best breakup advice is the advice you won’t need later.

Breakup Advice: How did this happen?

It’s common for tons of questions to run through our heads in the aftermath of a breakup. The Who, What, Where, When, Why, and Hows can dominate our thoughts and create an almost catatonic effect if we let them. It’s possible that for the first week or two this is your mind/body’s way of telling you what it needs: Just a little bit of time to sit back, absorb the blow, and recharge. There’s certainly nothing wrong with taking a brief time-out. But if time continues to pass and nothing has changed, then it’s time to become more proactive.

Unfortunately, while it might seem productive, constantly asking ourselves questions is also one of the least effective strategies to feeling better. While we all have our own greatest hits list of break up questions, one of the most common is some version of “How did this happen?”

It’s almost as if we ask ourselves enough times we will eventually stumble upon the right answer, providing us with the relief we’ve been searching for — but we won’t. And, any sound breakup advice will state this fact. Monday morning quarterbacking doesn’t work in the NFL and it doesn’t work with a breakup. In fact, asking “How did this happen?” only makes us feel worse.

How come?

Because underneath each question is a statement. In general, the statement underneath “How did this happen?” is some version of “This should not have happened!” or “I didn’t want this to happen!.” The harsh reality is that it did happen. Continuing to ask yourself how it happened only serves as a distractor from reality. And, if you try to avoid or reject reality, you will always lose.

We don’t have to like it, but if we want to stop being zombies and rejoin the living, then our focus should be on working to accept, not approve, this loss. This shift in thinking will not take away the pain of a breakup (nothing in the immediate aftermath will), but it will help reduce the intensity.

– Jon

Breakup Advice: Call/Text/Snapchat the ex?

One of the most common questions I hear from clients seeking breakup advice is, “Is it okay for me to call my ex?” In short, the answer is, “Probably not” – at least not in the beginning. I say probably because there are always going to be extenuating circumstances, like if you live together and have to figure out logistics. But, overall you’re not doing yourself any favors by reaching out to this person. There was a reason for the break up, right?

In my experience, I’ve found that exes continue to talk to each other because they miss having that “someone” around. It’s old habit to say goodnight, or to text them for dinner plans on a random Wednesday. And, not having that just flat out hurts. So when you do call them and talk, of course it feels nice. It reminds you of that feeling of support that’s missing in your new post-breakup life. But that call or text, no matter how innocent, prevents you from moving forward. Just because it feels good in the moment doesn’t mean it’s going to be helpful long term. Any breakup advice that says differently is misleading.

I like to think of phone calls to the recent ex as a pain avoidance mechanism. You are in pain and reaching out will make you feel better temporarily. But if you’re just reaching out to make yourself feel better, you’re treating the “symptom” and not the cure. For example, if I have coffee breath during the day, I could pop a mint in my mouth. But that would only work for a short period of time. The real solution would be to brush my teeth – and, probably stop drinking coffee in the afternoon. But, that’s not a relationship I’m ready to let go of quite yet.

Not having contact after a breakup allows you to go through the emotional swings that are necessary to get better. Yes, it is painful and, yes, it is difficult. But these feelings are natural. Calling the ex after a breakup only makes it worse and lengthens the time it takes to feel better. That’s breakup advice you can put to the test.

– Jon

Breakup Advice: Why all the now?

The time is always … Now

As you might have noticed during your breakup advice search, there seems to be a focus on “living in the now” to help survive a breakup. Sound breakup advice will include a consistent and straightforward message. Part of that message will include the premise to “Stay in the now:” Don’t drift, don’t let your mind wander, and don’t start eating that pint of ice cream and wonder how you got to the bottom of it so quickly. Do stay focused, do be attuned to yourself and your surroundings, and do get intensely interested in the now.

But how come?

From a logical standpoint you can’t be in the “now” all the time. Sometimes you have to think about the future. You know, for those outlandish tasks like paying your bills or thinking about traffic so you’re not late for work. So it seems like the breakup advice that is supposed to help you feel better is contradictory to functioning in our daily lives.

The trick is to focus on the now only when it is helpful to do so. Planning for retirement? Probably not the best time to jump on the “live in the now” bandwagon. Another way to look at it is to become focused on the now when you are feeling overwhelmed and need to take a quick mental vacation.

But, why does it work?

And, here’s a valuable takeaway of breakup advice: There is one big rule to the way our brains work with our thoughts during a breakup. If you think about the past you become sad. If you think about the future you become anxious. But, if you focus on the present things somehow just seem better.

I should note that sitting and thinking, “Why did we break up?” is not being in the moment—it’s thinking about the past. A now thought is, “I am having thoughts about a break up.” There is a world of difference between these two. Recognizing you are having a thought gives you greater control over your current emotional state and makes the moment more tolerable. Asking yourself why the relationship ended makes you think about the past and increases your suffering. You don’t need to solve the question to feel better. You need to learn how to tolerate pain in the moment to feel better. Your life is only ever now. And that is what being in the now is all about.

– Jon

Breakup Advice: Emotion regulation

Are there “good” vs. “bad” emotions??

It’s a little known fact that there is no such thing as a good or bad emotion. I think this is a good place to start, especially since we tend to “feel bad” about “feeling bad.” Don’t.

Emotions simply are what they are; we just attach a good or bad label to them after we experience them. There are plenty of reasons why we do this: Societal messages, religion, family values, pharmaceutical commercials, our efforts to try and make sense of this world, etc… Plus the obvious that it’s natural to think feeling happy is good and feeling sad is bad. I’m not trying to rally against these reasons; I’m just saying there are reasons why we do this.

The idea that emotions are neither “good” nor “bad” blew my mind the first time I had to think about it – as it was such an engrained concept. But the fish does not know it’s swimming in water. It’s sometimes easier to think of things in extremes. Consider a really “bad” emotion: Hopelessness. This has to be one of the most painful emotions a person can experience. It implies a consistent, never ending dread with a sense of “I can’t believe I have to drag my carcass through another day.”

My point is that hopelessness, in and of itself, isn’t a “bad” feeling. It’s just a feeling. We certainly do not want to experience it, but saying to yourself that feeling hopeless is “bad” is like saying it’s “bad” to feel the rain on your face (Linehan). You have no control over the touch receptors on your skin just like you have no control over the limbic system in your brain that facilitates your initial emotions. You’re blaming yourself for something you have zero control over, which is not the most helpful method to recover.

What you do have control over is how you respond to these emotions… And, that starts with recognizing that they are neither good nor bad.

– Tom

Breakup advice you need. Now.

Breakup without breaking down

State of Anxiety is a website dedicated to helping you through a breakup in an unprecedented manner. It’s practical breakup advice and humor unlike any other – and, with huge results. If you’ve already done an Internet search and landed here, then you know there are more than a few tons of useless resources out there – especially for women. And, if you’ve been lucky enough in life to dodge a bout of anxiety up till now, a breakup might, unfortunately, end that streak. Everyone suffers from a breakup and the resulting anxiety at one time or another. Anxiety and breakups go together like a colonoscopy during a Justin Bieber concert – in that you never want to experience either – especially both together.

But, a breakup doesn’t mean a breakdown. And, breakup advice doesn’t have to be the banal variety mostly available thus far. Why not tap in to a new breakup recovery paradigm? The worse you are feeling, the more imperative it is to access a unique approach that works quickly to alleviate your pain. How long your breakup anxiety lasts will determine if it’s the problematic type. The duration is what separates the normal from the neurotic. No one knows neurosis like we do. And, neurotic or not, Tom and I will get you through it. Since anxiety is a normal reaction to a breakup, there’s nothing to fear. Anxiety actually helps us deal with a tense situation. Whether it be in the office when someone eats your sandwich from the break room fridge, or keeping you focused during a job interview (at a company where people don’t steal sandwiches). In general, anxiety helps us cope with the swerves of life. Think of it as the fire under your ass that jump-starts you into some sort of action. Sometimes that action is detrimental to your well-being – which is why we’ve brought helmets and breakup advice that’s better than bubble-wrap.

State of Anxiety is both spot-on breakup advice and perspective, and a handy resource that you won’t find anywhere else. This site and the accompanying soon-to-be released book is a lot of uniquely wonderful things – but, it isn’t the status quo breakup advice littering bookstore shelves and online book retailers. Rather, the State of Anxiety website and book provide relief and the, “Hey, I’m not so crazy after all” type of self-reflection sorely needed by the hundreds of millions suffering from a breakup at any given moment. State of Anxiety utilizes humor, heavy doses of introspection, and sound clinical advice as an unconventional approach to the personal chaos of a breakup. State of Anxiety is the first, and maybe the only, website designed to placate pain and anxiety as it chronicles the comical manifestations of a breakup. If you don’t think there is such a thing, read this.

When it comes to breakup advice, clinical studies repeatedly show that laughter heals. According to Discovery News, “The protection apparently comes from endorphins, a complex chemical that helps to transmit messages between neurons but also dulls signals of physical pain and psychological stress.” In addition to humor and the much needed relatability/perspective during a breakup, State of Anxiety promotes healing while providing a collective identity through a community of like-minded, insightful visitors who learn to quickly navigate a breakup with the precision of a ninja. State of Anxiety is also a checks-and-balances to help determine if what you’re feeling at any point during a breakup is valid, while acting as a healthy distraction to provide levity and a way through the potential agony. State of Anxiety is the perfect accoutrement and social utility to check-in with peers experiencing similar angst, while taking something positive away. Sometimes, a dose of perspective is all that is needed. But we offer so much more. In doing so, we’ve turned breakup advice on it’s head.

The State of Anxiety website and book are a testament to our dedication and life’s work to getting you through your breakup pain. State of Anxiety is the quintessential source to breaking-up while breaking-out of your mold. When it comes to breakup advice – hang-on tight – things are about to get real …