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Marriage is traditionally considered an important social institution that represents commitment, partnership, and family formation. While many people feel excited about the idea of marriage, others experience anxiety or hesitation toward it. This phenomenon is often described as fear of marriage or commitment anxiety, and it has become increasingly visible among young people in recent years. With the rise of social media, discussions about marriage precisely have gained popularity, shaping public discourse and influencing attitudes toward marital commitment (Sari & Musyafaah, 2025). Several factors have come up that led to the problem. There’s no way to deny the facts that actually happen to our life. But assuming the same facts may happen to me is also a issue to disclose.

One of the primary reasons behind this fear is the challenge of lifelong commitment. Marriage requires individuals to share responsibilities, decisions, and emotional support with a partner over a long period of time. For many people, the permanence of this commitment can create uncertainty and psychological pressure. Previous research has indicated that fear of marriage is often associated with concerns about losing personal identity, autonomy, or financial independence, as well as anxiety related to assuming adult responsibilities (Curtis & Susman, 1994).

Another contributing factor is the fear of losing personal freedom. Individuals may worry that marriage will restrict their independence and require significant lifestyle adjustments. Social media narratives frequently highlight stories of toxic relationships, loss of autonomy, and the emotional challenges of maintaining individuality within marriage, which may intensify these concerns (Sari & Musyafaah, 2025).

Concerns about marital violence and unhealthy relationships also play a significant role in shaping negative perceptions of marriage. Exposure to stories of domestic conflict, emotional abuse, or physical violence can create fear and uncertainty about whether marriage will provide a safe and supportive environment. Empirical findings suggest that fear of domestic violence is among the social factors contributing to the perception that marriage is risky or undesirable in some communities (Sulfinadia et al., 2025).

In addition, family pressure can significantly influence individuals’ attitudes toward marriage. In many societies, including Bangladesh, social expectations often encourage individuals to marry once they reach their mid-twenties. When marriage becomes perceived as a social obligation or deadline rather than a personal choice, it can lead to stress, anxiety, and resistance toward the institution of marriage.

Personal experiences also contribute to marriage anxiety. Failure in previous romantic relationships, such as heartbreak or betrayal, can lead individuals to question whether marriage will bring long-term happiness. Similarly, attachment issues may make it difficult for individuals to develop deep emotional trust with partners, thereby increasing their reluctance toward long-term commitment.

Economic factors represent another important dimension of marriage anxiety. In many developing contexts, including Bangladesh, individuals often believe that financial stability and employment are prerequisites for marriage. However, persistent youth unemployment and economic uncertainty can delay marital decisions and increase anxiety about the ability to fulfill marital responsibilities. Research indicates that economic concerns are among the most significant factors contributing to the “marriage is scary” phenomenon (Sulfinadia et al., 2025).

The widespread “marriage is scary” narrative on digital platforms has further amplified these concerns. Content analyses show that such discussions frequently address themes including family conflict, partner selection anxiety, and the demanding responsibilities associated with married life. Although this trend can encourage individuals to share experiences and approach marital decisions more carefully, it may also reinforce negative stereotypes about marriage and contribute to declining interest in marital commitment (Putri, 2025).

The fear of marriage is a complex and multidimensional phenomenon shaped by psychological concerns, social expectations, economic challenges, and digital media narratives. While anxieties about commitment, independence, financial stability, and relationship safety may make marriage appear intimidating, understanding these factors can help individuals and communities address misconceptions and promote healthier perspectives on marital relationships.

References

Curtis, J. M., & Susman, V. M. (1994). Factors related to fear of marriage. Psychological Reports, 74(3), 859–863.

Putri, H. (2025). Marriage is scary trend: Narratives of fear of marriage for women. Glocal Society Journal, 2(1), 11–24.

Sari, D. A., & Musyafaah, N. L. (2025). “Marriage is scary” on TikTok: Maqāṣid al-Sharī’ah’s analysis of the fear of marriage in the digital era. Ma’mal: Jurnal Laboratorium Syariah dan Hukum, 6(2), 132–164. Sulfinadia, H., Roszi, J. P., Puspita, M., Fadli, A., & Fadli, A. (2025). The phenomenon “marriage is scary”: Causal factors and efforts faced by Muslim communities in Indonesia. Al-Istinbath: Jurnal Hukum Islam, 10(1), 355–377.

Md. Asfakur Rahman
Psychologist, wEvolve

Understanding Life Transitions

Living a familiar and predictable life brings a sense of stability and comfort. But life does not always follow the same pattern; certain life events can significantly alter the ongoing flow of our lives. These are life transitions, requiring us to take on new roles, tasks, and ways of functioning to adapt to change. For example, getting into a job involves progressing from a student to a working professional, which changes our way of living markedly.

Not every life transition is planned; some are unplanned, unexpected, or simply part of life’s milestones. Some common transitions are:

• Starting school, graduating, moving to a new place
• Entering college, starting a job, career changes
• Getting married, becoming a parent, experiencing a breakup or divorce
• Dealing with illness, losing a loved one
• Retirement, children leaving home

Why Are Transitions Challenging?

Transitions can be difficult to navigate. It is completely okay to feel discomfort or to struggle while adjusting to new changes. These changes reshape our vision, lifestyles, and relational dynamics. Sometimes, they also evoke confusion about our existing identity and worldview. We may feel overwhelmed when we are unsure or unprepared to handle the demands of a transition.

How to Adapt to Transitions Better?

With time, changes begin to feel more familiar, but the struggle to adjust is real. To make adaptation easier and less stressful, you can engage in the following practices:

Empathize with yourself

Practice being considerate toward yourself. Do not judge your overwhelming feelings; it is natural to feel this way during transitions. Acknowledge your emotions and set reasonable expectations without burdening yourself.

Grieve the old

Adapting to changes does not mean rushing to do it overnight. It is okay to miss the way your life used to be. Take your time to emotionally process that certain parts of your life are no longer the same.

Acknowledge and reflect

Try to acknowledge that the changes are real and that these are the new realities of your life. This will help you reflect on what has changed, what actions are required, and the potential benefits in these changes.

Incorporate the new into the old

Set small, realistic goals. Take baby steps toward them and give yourself credit for each effort. Introduce new patterns that support your adaptation.

Seek support and connection

Search for guidance from people with similar experiences and lean on family and friends for support. You do not have to do it alone.

Navigating Transitions: Rebuilding Life

Think of your home that no longer meets your current needs. You would probably rebuild it to serve a new purpose, and the renewed home would remain your home. Similarly, during transitions, you may resist or question the changes and feel distressed about them. But if you rebuild your life around the transition, you may find yourself living in a way that better supports your present needs. So, your life remains yours, now with new aspects.

Transitions are like rebuilding our old home: it may not look the same, but it is still ours, serving us better in our present stage.

Alima Akter Methila
Psychologist, wEvolve

Grief is a powerful emotional response to the loss of someone or something deeply significant. It often involves a mix of intense emotions such as pain, longing, guilt, anger, and a sense of emptiness. For some, the sorrow feels never-ending, while others may suppress these emotions entirely.

Society often views grieving as a sign of weakness, suggesting that people should simply move on. However, grief is actually a natural and valid reaction to loss. Just as we smile in moments of joy, we are equally entitled to feel sadness when we lose someone dear. Emotions that are genuine and deeply felt cannot be switched off at will.

In certain cases, the grief of losing someone close can begin to disrupt daily life. This form of complicated grief may present itself either through persistent thoughts of the deceased or through total avoidance. Constant remembrance can create a sense of continued connection, while on the other hand avoidance serves as a way to deny the painful reality of the loss. Though these coping mechanisms may offer temporary relief, they prevent the grief from being fully processed and attended which can result in intense emotional distress and difficulties in personal and professional life.

Therefore, rather than trying to escape the reality of the loss, it is healthier to face it, feel it, and gradually make peace with it.

Acknowledging the pain is the first step toward healing. It allows us to understand the personal meaning of the loss, how it has affected us, and how our lives have changed as a result. Sitting with our grief—though painful—brings us closer to accepting the loss. Acceptance does not mean forgetting the person we’ve lost. The connection doesn’t have to end. We can remember not only their death but also the valuable memories and meaningful experiences shared with them. We may even maintain a bond by engaging in activities they loved or by pursuing goals they once held dear.

The ache of their absence may always linger. But it shouldn’t be the only reminder of their presence in our lives. We can honor and celebrate the joy and meaning they brought us.

Alima Akter Methila
Psychologist, wEvolve

“They have criticized me badly in front of everyone,” said A.

“It happens all the time, just get over this already,” said friend B.

“Being negatively evaluated in everyone’s presence can be hard to deal with emotionally,” said friend C.

“Hmm, I can see how humiliated you are feeling as they picked up on you so harshly, especially when everyone was around,” said friend D.

If you were A, which friend’s response would have made you feel better?

C & D? If yes, then you likely know how it feels to be empathized with. Some say being empathetic means “putting yourself in someone else’s shoes”. This involves trying to understand the other person’s perspective on a situation or experience and conveying that understanding. It also includes checking whether we got it right or if there’s more to the experience. By doing this, we avoid imposing our assumptions and show that we are genuinely trying to understand their situation. Trying to imagine how we might feel in the same situation can help us empathize with others, but that doesn’t capture the whole picture. It’s not about seeing the situation in our own light; it’s about understanding how the other person might feel within their unique context. It’s like entering their inner mental world.

Types of Empathy

Empathy comes in different forms. Friend C, who recognized and expressed the context of A’s experience, used cognitive empathy. Cognitive empathy focuses on the meaning of a situation to the other person. It’s a higher level of empathy where we understand others’ perspectives well enough to resonate with their interpretations. However, cognitive empathy doesn’t always emphasize emotional content directly.

Get back to friend D’s response, which addressed the emotional aspect right away. This is affective empathy, which connects with the emotional state of the other person. It involves identifying and naming emotions like humiliation, as D did. Affective empathy slips into the emotional realm and tries to recognize how the person might be feeling. Friend D not only identified the right emotional word but also explained why friend A might feel that way. Thus, both cognitive and affective empathy were demonstrated; the types, when combined, work very well in understanding others.

Another type of empathy is compassionate empathy, where alongside understanding the context and emotional aspect of experience, there is a feeling to do something for the person or to take any relevant action.

 

Contextual Practice

The practice of empathy varies depending on the context. For example, in a formal meeting, cognitive empathy may be more appropriate, while with friends or family, affective or even compassionate empathy may be more fitting. However, there are no hard and fast rules; it all depends on individual judgment.

Empathy isn’t limited to when someone is feeling down. It can be applied to positive experiences too, where the focus is on recognizing and understanding positive emotions and their contributing factors.

How to Practice Empathy

This ability to empathize is very natural for many human beings and it can also be learned and refined with practice. The simple steps can be – 

1. Actively listen without judging what is right or wrong.
2. Grasp the person’s thoughts and feelings considering their personal context.
3. Convey this understanding with verbal response, relevant facial expressions and body language,
4. Check if your assumptions are right or there’s more to the experience.

Practicing empathy can help build meaningful relationships and strengthen our social support system. However, we need to be mindful about not getting so immersed in others’ experiences and emotions that we forget to “step out of their shoes”! It can impact our own mental well-being.

Self-Empathy

Empathy isn’t something that we can only render to others —it can also be offered toward ourselves. The same steps can be followed for better understanding of our experiences without judging the thoughts or emotions and for conveying to ourselves what exactly is happening in our mindscape.

Let’s give others and ourselves the gift of being seen, heard and understood!  

Alima Akter Methila
Psychologist, wEvolve

Let’s be real for a moment—work-life balance sounds great in theory, but in practice, it can feel more like chasing a mirage. Every time you think you’re almost there, something changes, and suddenly, you’re knee-deep in deadlines, leaving the “life” part of the equation feeling like an afterthought. If you’re like me, you’ve probably found yourself asking, “Can I really have it all?” Spoiler: Yes, but not in the way we often imagine. Here’s my journey with finding that balance and a few tips that might help you on your own.

In my journey to achieve work-life balance, I discovered that it isn’t about evenly dividing time but rather about knowing your priorities and allowing them to guide your choices. Establishing boundaries, like saying “no” when necessary and limiting work hours, became essential. Accepting that balance is a moving target helped me adapt as my responsibilities and energy levels shifted. This approach involves self-compassion, small adjustments, and the flexibility to focus on different areas of life as needed, leading to a more fulfilling and sustainable sense of balance.

Tips for Finding Your Own Balance

Here are a few tips that helped me move from surviving to thriving in my pursuit of work-life balance:

1. Schedule “Non-Negotiable” Time
This is your sacred time—whether it’s for exercise, family, or simply relaxing with a good book. Block it off on your calendar, just like any important meeting. This helps to ensure that you’re dedicating time to things that recharge you and add joy to your life.

2. Embrace the Power of Small Breaks
I used to think I needed a full day off to feel recharged, but I’ve discovered that small breaks can work wonders. Even a 10-minute walk, a coffee break with a colleague, or five minutes of deep breathing can help reset my focus. Incorporating these short breaks into my day has made a big difference in my overall productivity and mood.

3. Set Clear Work Hours (and Stick to Them)
While this isn’t always possible, especially in high-demand jobs, setting boundaries around work hours can be transformative. If you work from home, this can be particularly challenging, but setting a start and end time for your day creates a psychological boundary between work and personal life.

4. Communicate with Those Around You
I found that one of the biggest barriers to balance was miscommunication. Whether it’s with coworkers, family, or friends, being open about your needs and boundaries helps avoid misunderstandings. Letting people know when you’re available—and when you’re not—can be liberating and helps to manage expectations on both sides.

5. Let Go of Perfectionism
This might be the hardest lesson to learn, but it’s crucial. I had to let go of the idea that I could be 100% at everything all the time. Some days, I’m a great employee; other days, I’m a better friend, partner, or parent. I’ve come to accept that I don’t have to be perfect in every role. Instead, I focus on putting effort, which is more than enough and finding contentment in the process as well as the outcome

Balance as a Journey, Not a Destination

Work-life balance is not about achieving a flawless schedule but rather embracing flexibility and self-compassion as your needs change over time. So here’s my takeaway: You don’t have to be perfect to have balance. Just keep showing up for yourself, listen to what you need, and don’t be afraid to make small adjustments. Balance is not a static goal; it’s a continuous journey, and every step counts.

Nahida Yeasmin
Psychologist, wEvolve

Working long hours in corporate cultures is foolproof to create stressful, unmanageable and unhealthy working habits not just for workers but also for leaders. Remarkably, the majority of business organizations perceive chronic overwork as a moral practice and often give rewards for it. It is a fact that we simply aren’t able to function beyond our biological blueprint. Yes, humans can do impossible things but once we cross the limit, the level of damage that occurs in our mental and physical health is unimaginable. We have some fundamental constraints that we must adhere to.

The prefrontal cortex of our brain which is often regarded as the CEO of the brain occupies approximately 5% of our brain but demands 25% of the energy. Such kind of effort to put on a daily basis, Cal Newport a famous computer scientist mentioned it as “deep work” that we got only 5-6 hours per day to engage ourselves in working. So in short, we do get 5-6 hours to put the best effort every day.

This clearly means, we as humans are biologically restrained from engaging in active or productive work for 10 or 12 hours/day but sadly the practice has been done in many corporate or production, and the upper management assumes it is a normal thing. Things are even worse for the interns as sometimes they need to engage in different activities for the sake of “learning opportunities” but instead they are leaning toward the bad example as the correct one.

So Western societies have started to acknowledge the importance of employees’ mental health and introduced a lot of initiatives like taking mandated leave, working fewer hours on the last day of the week, offering flexible working hours and allowing workers to work from home for certain days. Even some companies have started to provide 3 days leave to see the productivity of the employees. But the East still sticks to the ancestral philosophy of “work more and earn more” methodology. A recent study conducted by Telus Health (2022) found that 4 out of 5 employees in Asia have moderate to high risk in mental health where 45% of employees said that their mental health is negatively affected in their workplace.

Before things turn into worse, can we stop normalizing, celebrating and promoting overwork? Instead, can we start discussing about the methods supported by research to teach people how to work in harmony rather than making a conflict against their peace? Fruit for thoughts.

Joyonto Dasgupto
Psychologist, wEvolve

Attachment is a profound emotional bond that connects one person to another, impacting various aspects of life, from childhood development to adult relationships. This bond, first explored in-depth by British psychologist John Bowlby, is foundational in understanding how relationships shape our behaviors and emotions.

Attachment begins in early childhood and profoundly influences our emotional development. It forms the basis of how we perceive and interact with the world around us. John Bowlby emphasized that children naturally seek closeness to their caregivers for safety and comfort. This bond is essential for their emotional and psychological growth. Mary Ainsworth, a developmental psychologist, expanded on this by studying how different attachment behaviors manifest in children through the “Strange Situation” experiment. This study revealed that children’s reactions to separation and reunion with their caregivers could be categorized into distinct attachment styles: Secure, Anxious-Ambivalent, and Avoidant.

Secure attachment means that children feel confident that their caregivers will meet their needs. They might cry when the caregiver leaves but are easily comforted when they return. This security fosters trust and healthy relationships in adulthood. For instance, a child who feels safe exploring a new environment because they know their parent is nearby, often grows up to be a confident, trusting adult.

Anxious-Ambivalent attachment occurs when children are unsure if their caregivers will consistently meet their needs. They become very distressed when the caregiver leaves and are difficult to soothe upon their return. These children often grow into adults who are insecure and overly dependent in relationships. Imagine a child who constantly clings to their parent, fearing abandonment. This anxiety can lead to clinginess and insecurity in adult relationships.

Avoidant attachment happens when children learn to avoid seeking help or comfort from their caregivers. They show little emotion when the caregiver leaves or returns. These children often struggle with intimacy and emotional closeness as adults. Think of a child who seems indifferent when their parent leaves and doesn’t seek comfort upon their return. This emotional distance can lead to difficulties in forming close, trusting relationships later in life.

Disorganized attachment, identified later by researchers, involves confusing and inconsistent behavior towards caregivers. These children might act strangely or seem fearful. This style often results from trauma or abuse and can cause serious emotional and relational problems in adulthood.

The attachment style we develop in childhood influences many areas of our lives, including how we manage emotions, form relationships, and perceive ourselves. Securely attached individuals generally handle stress better, have healthier relationships, and possess higher self-esteem. On the other hand, insecure attachment can lead to various mental health issues such as anxiety, depression, and relationship problems. In therapy, understanding a client’s attachment style is crucial for addressing the root of their issues. Therapists explore early attachment experiences to help clients develop more secure attachment patterns, improve emotional regulation, and enhance relationships.

Attachment is a vital aspect of our emotional and relational lives. Recognizing and addressing attachment issues can lead to healthier, more fulfilling relationships and improved mental health.

References

1. Bowlby, J. (1969). Attachment and Loss: Vol. 1. Attachment. New York: Basic Books.
2. Ainsworth, M. D. S., Blehar, M. C., Waters, E., & Wall, S. (1978). Patterns of Attachment: A Psychological Study of the Strange Situation. Hillsdale, NJ: Erlbaum.
3. Hazan, C., & Shaver, P. (1987). Romantic love conceptualized as an attachment process. Journal of Personality and Social Psychology, 52(3), 511-524.
4. Main, M., & Solomon, J. (1986). Discovery of a new, insecure- disorganized/disoriented attachment pattern. In T. B. Brazelton & M. W. Yogman (Eds.), Affective Development in Infancy (pp. 95-124). Ablex Publishing.
5. Mikulincer, M., & Shaver, P. R. (2007). Attachment in Adulthood: Structure, Dynamics, and Change. New York: Guilford Press.

Nahida Yeasmin
Psychologist, wEvolve

The phrase “Do Not Go with the Flow, Be the Flow,” by Elif Shafak, a renowned Turkish-British public speaker, emphasizes the importance of steering one’s life rather than conforming to societal norms. These norms often dictate how one should look, behave, and think, prescribing a conventional path. This phrase serves as a powerful reminder to take control of one’s decisions and life direction, encouraging initiative, self-determination, and leadership. It suggests that instead of passively following the crowd, one should actively create their path and influence their surroundings. Miss J’s experience vividly illustrates this concept in student life. Through proactive choices and dedication to personal development, Miss J transformed her academic journey and distinguished herself as a leader and innovator.

Background

Miss J entered university with common expectations: attending classes, completing assignments, and aiming for high grades. However, she quickly realized that following this conventional path would not provide the enriching and impactful college experience she desired. The traditional flow of student life seemed to offer limited opportunities for personal and academic growth.

Challenges

Miss J encountered several challenges:

• Lack of Engagement: She felt disengaged from lectures and coursework, finding the passive learning environment unfulfilling.
• Limited Opportunities: The standard curriculum provided few chances for exploration and innovation beyond traditional academic boundaries.
• Peer Pressure: Many of her peers were content with the status quo, making it challenging for her to break free from conventional norms.

Strategic Moves

1. Seeking Mentorship: Miss J sought mentors among faculty members and upperclassmen who shared her interests and aspirations. These mentors provided valuable guidance and support, helping her navigate university life.
2. Exploration and Extracurricular Involvement: She actively pursued opportunities beyond the classroom. She joined student organizations, participated in research projects, and secured internships related to her field of interest.
3. Creating Her Own Path: Understanding the importance of taking ownership of her education, she designed her own interdisciplinary study plan, combining courses from various departments to create a personalized learning experience.
4. Innovative Projects: Miss J initiated and collaborated on innovative projects inside and outside the classroom. She worked with peers to develop solutions to real-world problems and started community outreach programs.
5. Networking and Collaboration: Building a strong network of like-minded individuals was crucial to her success. She actively sought opportunities to collaborate with peers, faculty, and professionals in her field, forming valuable connections for her academic and professional journey.

Outcomes

• Academic Excellence: Miss J excelled academically through her proactive approach to learning, earning recognition for her innovative projects and contributions to the academic community.
• Leadership and Influence: She emerged as a leader among her peers, inspiring others to pursue their passions and think creatively.
• Professional Opportunities: Her involvement in extracurricular activities and innovative projects led to internships, research opportunities, and job offers from top companies.
• Personal Growth: Miss J’s journey was not just about academic success but also about personal development and self-discovery. She gained confidence, developed valuable skills, and formed lifelong connections.

Miss J’s journey illustrates the principle of “Do Not Go with the Flow, Be the Flow” within the realm of student life. Through proactive decision-making, a commitment to personal growth, and a willingness to challenge the status quo, she transformed her university experience and became a leader and innovator. Her story serves as an inspiration to students everywhere, demonstrating the transformative power of taking control of one’s education and creating opportunities for growth and impact.

Sumaia Shiju
Psychologist, wEvolve

When facing emotional pain and seeking relief, it’s natural to look to psychologists for immediate solutions. The expectation is often that an expert will provide clear advice to quickly resolve the issue at hand. However, the role of a psychologist is not to simply tell clients what to do. Instead, their approach involves guiding clients through a process that leads to lasting change and personal growth.

The Difference Between Advice and Counseling

It’s important to distinguish between giving advice and providing counseling. Advice typically reflects the advisor’s values, thoughts, and judgments. This approach might not be effective because each client’s situation is unique. Direct advice can sometimes be harmful, as it may prevent clients from developing their problem-solving skills and foster dependency.

A Case History: V’s Journey

Consider the story of Miss V, a young professional struggling with anxiety and indecision about her career. Feeling overwhelmed, she sought help from a psychologist, hoping for straightforward advice on whether to quit her job. Instead of telling her what to do, her psychologist used a different approach.

In their sessions, V’s psychologist helped her explore her feelings and concerns about her job. Through guided conversations, V identified the specific aspects of her work that caused her stress and unease. This process allowed her to see her situation more clearly and consider various options she hadn’t previously thought of.

As V discussed her choices, her psychologist helped her weigh the pros and cons of each potential decision. This included staying in her current job, seeking a new position within the same field, or even changing careers entirely. By examining these options in detail, V was able to understand the possible outcomes and implications of each path.

The psychologist also focused on building V’s decision-making skills. Instead of relying on the psychologist’s judgment, V learned to trust her insights and instincts. This empowerment was crucial, as it helped her gain confidence in her ability to navigate future challenges independently.

Over time, V began to feel more in control of her situation. She decided to stay in her job for the time being, but she also started networking and exploring opportunities in a field she was passionate about. This decision was her own, informed by a deeper understanding of her needs and goals, rather than a directive from her psychologist.

The Benefits of a Collaborative Approach

V’s case illustrates the benefits of a collaborative approach to therapy. By guiding V to explore her options and make informed decisions, the psychologist helped her develop valuable life skills. V learned to analyze her problems critically, consider various solutions, and make decisions that felt right for her.

This method fosters long-term growth and resilience. Clients like V are better prepared to handle future difficulties because they have honed their problem-solving abilities. They become more independent and confident, reducing the likelihood of recurring issues. While it might seem frustrating that a psychologist won’t just give direct advice, this method is designed to empower clients rather than make them dependent. By guiding clients to explore their choices, understand the implications of their decisions, and foster independence, psychologists help individuals achieve lasting personal growth and self-sufficiency. This process ensures that clients are better prepared to handle future challenges on their own. Embracing the process of self-discovery and skill development can lead to profound and lasting changes, ultimately contributing to a more fulfilling and resilient life.

Samia Zaman
Psychologist, wEvolve

Experiencing a breakup can be challenging, whether it’s from a romantic partner, spouse, life partner, or close friend. The healing process takes time and involves five stages of grief: denial, anger, bargaining, depression, and acceptance. These stages are a natural part of recovering emotionally.

Stage 1- Denial: Denial is a protective mechanism your mind uses to cope with unwelcome news. It allows your heart time to adjust to the new situation. During this phase, you might hope for reconciliation or think your partner will return. The duration of denial varies for everyone. Lean on friends and family for support.

Stage 2- Anger: Feeling angry at your former partner is normal. You might blame them for the pain you’re experiencing or for disrupting your life. Avoid making rash decisions during this phase. Channel your anger through healthy outlets such as exercise or creative activities. Writing in a journal can help you process your emotions.

Stage 3- Bargaining: During the bargaining stage, you might try to revive the relationship or propose friendship. However, trying to maintain a friendship with your ex, especially soon after a breakup, can prolong your emotional distress. Focus on moving forward independently.

Stage 4- Depression: It’s natural to feel sad as you acknowledge the reality of the situation. This stage involves reflection and acceptance of the breakup. You may prefer solitude, but it’s important to remember that support from others is meant to help, not harm. Resist unhealthy coping mechanisms like substance abuse or overeating. Instead, focus on healthy habits such as eating well, sleeping adequately, and exercising.

Stage 5- Acceptance: In this final stage, you come to terms with the breakup, accept what happened, and recognize your role in it. Use this experience as an opportunity to learn from past mistakes and apply those lessons in the future. Although the pain may not disappear entirely, time will help heal the wounds and lead you toward personal growth.

Grief is a deeply personal experience, and what might be the hardest stage for one person can differ greatly for another. The grieving process is not uniform, and there’s no specific timeline for how long each stage should last. Some people may spend months in one stage and skip others entirely, which is completely normal.

Understanding grief means recognizing that everyone’s experience is unique. Each instance of grief can bring different feelings and durations. You might find yourself grieving for a few weeks or it might take years.

If you find it challenging to cope with your emotions and the changes you’re going through, seeking help from a mental health professional can be beneficial. They can provide support and help you navigate these intense emotions, giving you the assurance you need.

Mahmoud Hasan Rana
Psychologist, wEvolve

References:

1. Kubler-Ross, D., & Kessler, E. (2014). On grief and grieving. Simon & Schuster.