Quick Summary

• Emotional distance in marriage can build slowly through life transitions, stress, poor communication, or diverging values.
• Growing apart may look like surface-level conversations, less intimacy, spending more time apart, or avoiding future plans together.
• Couples can reconnect by openly addressing distance, prioritizing quality time, rebuilding intimacy, and aligning on shared goals.
• Therapy can provide tools and support to strengthen your relationship and in some cases, help you decide if separation is the healthiest path forward.

Many couples begin to feel emotional distance creeping in over time. Growing apart in a relationship might look like spending less time together, losing curiosity about each other’s lives, or realizing you no longer make as many shared plans. 

Even committed relationships face challenges. In the United States, over two million people get married each year, while nearly 670,000 people divorce each year.

In this article, you’ll learn more about why partners can grow apart and how to avoid divorce by spotting the signs. While there are some practical steps you can take to prevent growing apart, professional help may accelerate your progress. 

Reasons Why You May Be Growing Apart

Understanding why couples grow apart is the first step to preventing it. 

Life transitions and stress

It’s natural to grow apart from your spouse in some ways with time. However, some couples find they emotionally drift away from each other after major life events, such as the birth of a child or career changes. Added stress from work or childcare leaves less energy to maintain your romantic connection. 

Communication erosion

When life is busy, it’s easy to slip into a pattern of only having surface-level conversations. This can leave less room for understanding and force couples to make assumptions about how the other feels and thinks. These assumptions add up over time and make it harder to feel seen and understood. 

“It is essential to have clear open communication with your partner and emotional sharing, if effective communication is not practiced on a regular basis, it can lead to emotional distance over time.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Unmet needs and expectations

When communication breaks down, it’s harder to feel seen and supported by your partner. One partner may need more affection, while the other needs more help with daily responsibilities. When partners don’t communicate about their needs, it’s easy for frustration to quietly build. 

Taking each other for granted

Long-term relationships can slip into autopilot. Conversations shift to only be about schedules, bills, and chores instead of affection or curiosity about each other’s inner world. While these conversations are necessary, they might leave one partner feeling like all the work they do to keep daily life running is unnoticed or unappreciated.

Diverging values and goals

Many relationships start before learning their values and goals. Realizing that your views on money, parenting, or lifestyle are different from or have changed from your partner’s make it difficult to see eye to eye. 

Individual growth outpacing the relationship

Individual growth is a normal and healthy part of a relationship. However, when one partner develops new interests, friendships, or priorities, it may feel like you’re going in separate directions. 

Signs You May Be Growing Apart in Your Marriage

Every marriage has its ups and downs. A busy time at work or stressful family events can cause a temporary distance in your marriage. It’s not always easy to tell the difference between a normal rough patch and a sustained drift. Some signs that you may be growing apart in a relationship include:

• Surface-level or infrequent conversations: Intimacy can’t grow without curiosity about each other’s thoughts and interests.
• Less emotional or physical closeness: Partners can feel less connected when they don’t share physical or emotional affection and vulnerability. 
• Preferring time apart: Living parallel lives instead of sharing experiences can make it harder to picture your marriage as an “us.”
• Irritation or indifference: Disengagement is often a louder signal of trouble than constant arguing. 
• Avoiding future talk: Skipping conversations about future goals or plans makes it hard to ensure you have a shared direction as a couple. 
• No repair after conflict: Small ruptures can form if there’s no effort to apologize, forgive, or move forward after conflict. 

Noticing these patterns doesn’t mean your relationship is doomed or that you’ve fallen out of love with your spouse. It can be a signal that you need to slow down, reconnect, and learn how to reignite the spark in your relationship. A therapist can help you sort through these patterns to help you understand what’s going on. 

How To Stop Your Marriage From Growing Apart

Growing apart in a marriage doesn’t have to be permanent. With some effort and intention, couples can work to rebuild their relationship and strengthen their bond. 

Talk about the distance, don’t ignore it

The first step to reversing the distance is to acknowledge that it exists. Couples may hesitate to bring up the growing distance because they’re afraid to hurt their partner’s feelings or don’t want to start a conflict. Even though it may feel uncomfortable at first, speaking openly about the growing distance in your relationship can open the door to more understanding, reduce assumptions, and create a safe space to express your mutual needs. 

“In order to stop your marriage from growing apart, it is important to communicate openly. Some strategies that can help you are active listening, using “I” statements and setting a time to speak to one another on a regular basis.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

You can start the conversation with something simple, like, “I’ve noticed we’ve been talking a lot less recently. I miss our connection. Can we talk about it?” Beginning the conversation with your own feelings and curiosity can help make it feel supportive rather than accusatory. 

Prioritize quality time

When your daily life revolves around daily routines and busy schedules, it leaves little time to truly connect with your partner. Without spending quality time with each other, it’s easy to grow apart in your marriage. Prioritizing spending time together without distractions, like work, kids, and other family responsibilities, can help you remember why you value each other. 

Quality time can mean different things to everyone. It might be a quick morning coffee, a walk after dinner, or a chat before bed. Even if you can only set aside 10 to 15 minutes each day to spend with each other, it still makes a difference. The key is to be truly present with each other. 

Address underlying issues

Distance in a relationship can build when unspoken frustrations boil beneath the surface. Although difficult, it’s important to take time to identify underlying issues so you can address them as a couple. Approaching the conversation with curiosity rather than blame can help you find a solution before small problems grow into bigger resentments.

“Couples can identify and address underlying issues by learning how to talk and listen to one another with empathy rather than trying to blame your partner for all of the problems in the relationship.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Rebuild emotional and physical intimacy

Emotional and physical intimacy can help strengthen your bond. Even small, but consistent gestures can help rebuild your intimacy over time. Actions like holding hands, hugging, and checking in about feelings can make your partner feel loved, valued, and supported, making it easier to share thoughts and concerns without judgment. 

Reflect on your own needs

You can’t fully support your partner if your own needs are unclear. Reflect on what makes you feel supported, loved, and fulfilled. When you know what you need, it’s easier to communicate clearly with your partner. 

Align on goals and values again

As life goes on, priorities, goals, and values can subtly shift. It’s important to have open and honest discussions about your values and plans to ensure you’re moving in the same direction. Having regular discussions about your goals can prevent misunderstandings and make it easier to work as a team. 

Invest in outside support early on

Outside support from a licensed therapist is a proactive way to prevent your marriage from growing apart. Some couples may be hesitant about starting couples therapy because they’re afraid it means their marriage is failing. However, the benefits of couples therapy are usually worth the initial discomfort. Professional support can help strengthen your connection by providing a safe space to uncover patterns and address issues before they get out of control. 

Commit to growing together, not separately

Long-term relationships thrive when both partners commit to growing together. Sharing new experiences, supporting each other’s individual goals, and celebrating progress will help you prevent the subtle drift that can happen over the years. Viewing growth as a journey to embark on together, not separately, helps to maintain your closeness over time. 

Know When to Let Go (If Needed)

In some cases, repeated good-faith efforts to close the distance between partners don’t help. Recognizing when a relationship may no longer meet your emotional needs is important for your well-being. 

Signs that it may be time to let go of the relationship include:

• Continued disengagement from one or both partners
• A lack of effort in addressing issues
• Repeated conflict without resolution

In this case, separation may be a healthier choice for you and your partner or spouse. 

Consider whether staying together supports your long-term goals, happiness, and growth. Letting go of a marriage doesn’t mean failure. Instead, it can be a healing step for both people. Prioritizing your well-being and acknowledging the reality of the situation is an act of self-care for you and your partner. 

It can be helpful to seek guidance from a therapist to help you navigate your feelings and explore your options. Professional support can help guide productive conversations that may lead to a renewed connection or a respectful parting of ways, if needed. 

Reconnect With Support

Distance in a marriage often grows in small ways. Similarly, it can shrink the same way. Reconnecting and saving your marriage starts with meaningful and consistent actions. You can start small, like picking one new habit to rebuild your intimacy each week, such as a date night to spend quality time together or practicing gratitude. With some time and attention, you can learn how to improve your marriage and prevent growing apart in your relationship. 

Addressing your underlying issues as a couple and making changes can be difficult, even with the best of intentions. Professional guidance can help accelerate your progress as a couple. A licensed therapist can help you improve your communication and learn skills to help you re-establish your closeness. 

With Talkspace, you can connect with a licensed therapist who specializes in couples therapy to help you prevent or stop growing apart in your marriage. Talkspace makes it easy to access marriage counseling online from the comfort of your home, so therapy can fit into your busy schedule. 

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 Quick Summary

• Divorce can be preventable when couples focus on communication, friendship, respect during conflict, and keeping intimacy alive.
• Common divorce triggers include lack of commitment, infidelity, and unresolved conflict, but many can be avoided through awareness and proactive action.
• Couples therapy offers tools to strengthen connection and prevent small issues from becoming divides.

In the early years, marriage feels effortless. You laugh until your cheeks hurt, stay up late talking about the future, and always give each other the benefit of the doubt when arguments happen. As the years pass, though, real life enters the picture—mortgages, kids, work—and even the strongest marital foundations can start to wobble. If the spark starts to feel dimmer than it used to, it’s not because the love is gone, but because life has gotten in the way.

When life as a married couple gets tough, it’s natural to wonder how to avoid divorce and prevent relationship burnout. While divorce is the right answer for some, many other marriages can be repaired and even strengthened with intention and mutual effort. Avoiding divorce isn’t about pretending everything’s perfect but about building healthy habits, staying connected, and showing up for each other in consistent, meaningful ways.

These strategies can serve as a guide if you and your spouse are looking for ways to reconnect, need a starting point for reflection, or simply want to know how to prevent divorce early. 

1. Make Communication a Daily Priority

Strong communication isn’t just a perk. Research shows it’s actually a strong predictor of long-term satisfaction in a relationship. How couples talk to each other can directly shape how happy they feel in the future. Misunderstandings, when left unresolved, can quickly transform into small but significant feelings of resentment. Couples who check in with one another are more likely to catch small issues before they become bigger problems.

You don’t need hours-long conversations every night or even every week to have strong communication with your partner. Even five or ten minutes of dedicated and uninterrupted time spent talking to each other can be an improvement. Here are a few ideas to get you started:

• Have a daily check-in by asking, “How was your day, really?”
• Practice active listening, which includes putting away distractions and waiting until the other person is finished speaking before planning your response
• Validate your partner’s feelings, even if you don’t fully agree with their perspective

When communication becomes a daily habit, both partners feel heard, seen, and valued, and you can begin rebuilding trust in your relationship.

2. Focus on the Friendship at the Core of Your Marriage

Long before bills, housework or parenting responsibilities, there was friendship. Couples who maintain that friendship are better equipped to weather challenges together in the long run. Do you still laugh together? Do you still carve out time for fun? 

Keeping the friendship alive after you’re married might look like:

• Sharing inside jokes from the early days together
• Showing appreciation for the little things your partner does for you or your family
• Scheduling time together that isn’t about solving problems or putting out fires, but simply enjoying each other’s company because you want to

Renowned relationship experts Drs. John and Julie Gottman describe deep friendship as the foundational level of a “sound relationship house.” When you nurture your friendship, marriage becomes less about enduring hardships and more about tackling them together as a team.

3. Resolve Conflicts Respectfully and Quickly

Every couple disagrees. What matters is how you handle it. Letting arguments linger without resolution or speaking harshly to each other can turn a small issue into a much bigger beast. Couples who approach conflict with respect tend to view each other more like teammates than adversaries. Instead of keeping score or pointing fingers when things escalate, aim to resolve disagreements with honesty and compassion.

If this one feels like an uphill battle, simple tools, like using “I” statements, can help share how you feel without placing blame. It’s okay to take short breaks if emotions run high, and return to the conversation once you’ve cooled down. 

4. Keep Intimacy Alive

When kids and work are constantly competing for your attention, it’s easy to let intimacy fall to the bottom of the to-do list. Yet closeness—both emotionally and physically—is one of the strongest predictors of long-term satisfaction in a relationship. When couples stop reaching for each other and begin growing apart in marriage in more ways than one, it’s easy for the relationship to start to feel more like a business arrangement or a co-parenting situation.

Even if it’s been a while, you can learn how to reignite the spark in your relationship. Start with small gestures that once made your partner feel special, like a kiss goodbye or a surprise note in their bag. Small bids for connection can pave the way for deeper moments of intimacy. Talk openly about your needs to keep intimacy from quietly slipping into the background. 

“Less intimacy can often be a symptom of something else and similar to financial issues, it can be so easy to defer to one partner to take the lead on things. Life can get so busy that things get lost in translation and as a result space apart can grow quickly. I often remind clients, we cannot WILL our partners to do what we want or guess what we need. But you’ve got to start with open, honest, and caring communication to understand what the barriers are. Beyond that, minimizing stress and reaffirming emotional intimacy is key to the natural progression of meaningful physical time together.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

5. Share Responsibilities and Goals

Few things breed resentment faster than feeling like you’re carrying the weight of a marriage or a household alone. When one partner is consistently handling most of the household chores, childcare, or financial planning, it’s easy for frustration to take hold. A marriage thrives best when both people feel like teammates who are working toward the same vision.

Sharing family responsibilities doesn’t have to mean splitting everything 50/50; it’s more about finding a balance that feels fair to both of you. Maybe one of you handles cooking while the other manages laundry, or you trade off on bedtime duty with the kids. 

It’s just as important to revisit your relationship goals together. What do you hope to do in the next one, five, or ten years? Aligning on shared goals creates momentum and reminds you that you’re not just co-existing but rather building a future side by side.

6. Support Each Other’s Individual Growth

Healthy marriages make space for individuality. By supporting your spouse’s passions—whether that’s a career milestone, marathon training, or time for their daily self-care — you show that you value them as a person, not just as a partner. 

Growth doesn’t threaten a relationship; it enriches it. That might look like offering to swap duties so your partner can attend a class, asking about their projects with genuine interest, or encouraging them to pursue that hobby they’ve been talking about for years. When both people feel supported and free to evolve, the marriage grows stronger, too.

7. Prioritize Fun and Play

Research shows that couples who make time for laughter and play may benefit from a stronger emotional bond in the long run, which can lead to increased resiliency when stress hits. Fun doesn’t have to be an expensive hobby; it can be as simple as an ice cream run, a weekly board game night, or dancing together in the kitchen while you cook dinner. Shared hobbies or playful rituals remind you that your relationship is more than just a functional unit—it’s also a source of joy. 

“Stay forward facing, and spend some time believing in the hopefulness you had that initially brought you together. Instead of spending time going back and forth on the litany of things you have to do, assign yourselves time, to curate a list of things you want to do and plan for it. It doesn’t have to be an impossible lavish list, but just enough to rekindle what you loved doing in the early days and maybe build from there.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

8. Seek Professional Support Early

Don’t wait until your marriage feels broken to seek help. Marriage counseling provides a neutral space to practice healthier communication, work through recurring conflicts, and reconnect on a deeper level, all of which can be done proactively. 

Online therapy makes this even more accessible, especially for busy parents juggling kids, work, and packed calendars. Seeking support early isn’t about admitting defeat but about protecting your relationship before cracks become divides.

9. Understand Common Divorce Triggers

According to research published in the journal Couple and Family Psychology, the most commonly cited reasons for divorce are a lack of commitment, infidelity, and frequent conflict. Financial stress, poor communication, and unrealistic expectations can also contribute. Left unaddressed, these marital issues can slowly erode trust and closeness. 

Stopping a divorce starts with noticing patterns early. If money sparks tension, create a shared budget and commit to sticking to it. If arguments repeat, learn healthier ways to resolve them on your own or with a trusted licensed professional. With awareness and action, many times divorce can be prevented.

10. Revisit Your Commitment Regularly

Commitment isn’t something you declare once on your wedding day—it’s a daily choice. Revisiting your bond helps keep it strong through the ups and downs. This can be as simple as celebrating anniversaries with gratitude, rereading your vows to each other, or looking through old photos together. Some couples even write new promises that reflect how their relationship has grown. These rituals serve as reminders of the journey you’ve shared and the future you’re still building with your spouse.

How Talkspace Can Support Your Relationship

Marriage requires consistency, patience, and care, but the good news is that you don’t have to do it alone. Whether you’re learning how to avoid divorce, practicing new communication skills, or just wondering how to improve your marriage and strengthen your bond, professional support can make a real difference. 

Talkspace offers accessible online marriage counseling designed to help partners learn how to resolve relationship conflicts and deepen their connection, from home and on a personalized schedule. Learn more about couples therapy with Talkspace and take the first step toward a happier, healthier marriage today.

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Quick Summary

• Marriage counseling has the potential to save marriages by helping couples strengthen communication, rebuild trust, and learn healthier ways to handle conflict in a safe, supportive space.
• It works best when both partners are open, engaged, and willing to be honest and vulnerable.
• While counseling isn’t a guaranteed fix, it can provide clarity, whether that means finding new ways to reconnect or making thoughtful decisions about the future.

Every marriage has seasons of closeness and seasons of challenge, and even the strongest relationships aren’t immune to periods of stress, miscommunication, or distance. When those moments start to feel more like the rule rather than the exception, you might wonder if marriage counseling can save your marriage.

There are many paths couples may choose when they want to reconnect and strengthen their relationship after a rough patch, and marriage counseling is a great and effective option for many. With the guidance of a licensed professional therapist, partners can explore their challenges in a safe environment, learn healthier ways to communicate, and gain tools for navigating conflict.

Couples counseling doesn’t guarantee resolution after the first session, and it might not be the right fit for every couple. However, it offers a space to slow down, refocus, and work toward a healthier and more intentional relationship. In this article, we’ll explore how counseling can help save a marriage, when it tends to be most effective, and signs that it may be right for your relationship.

How Marriage Counseling Can Help

The first thing to know is that marriage counseling isn’t about placing blame, but about growth and healing. Many couples find that shifting their focus from “what’s wrong” to “what’s possible” can help set the right tone in the early stages of the therapy process. 

In essence, marriage counseling provides structure, support, and guidance for partners who wish to move forward together. The process looks different for everyone, and that’s by design. 

Improves communication

Breakdowns in communication are one of the most common marriage problems. Counseling creates space to slow down conversations, practice active listening, and learn techniques for how to speak without defensiveness. Over time, couples can recognize and unlearn harmful communication patterns and practice talking through disagreements calmly, without spiraling into heated or repetitive arguments.

Provides a safe space

Tough conversations can be difficult to have at home. Maybe emotions run high, the distractions are constant, or it just reminds you of all the other fights you’ve had there already. Counseling offers a neutral, structured environment where both partners feel heard, seen, and valued. As a neutral third party, a therapist helps ensure each voice carries equal weight, reducing the sense of imbalance or conflict escalation. 

“When working on relationship issues, it’s helpful to have a neutral third party to provide a different perspective and a space where open communication can happen. Marriage counseling provides that opportunity as therapists work with both partners to find the solutions and skills that will help clients find the path that works best for both of them. It allows for that open communication as mediation can occur and learning of healthier communication skills can be modeled.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Identifies underlying issues

Sometimes, the argument isn’t really about the dishes, bills, or parenting choices. Marriage counselors are trained to see between the lines and identify deeper themes that might not be visible to the naked eye. In many cases, trust wounds, unresolved resentment, or unmet needs are really driving that surface-level conflict, and sometimes it takes an outside observer to recognize that. Marriage counselors can help you not only recognize those deeper issues but also begin to address them in a way that begets lasting change.

Builds tools for conflict resolution

Disagreements are a natural part of any relationship, but it’s how you handle them that matters. If you find that even small conflicts can quickly escalate to a blow-out fight, counseling can equip you with the tools to recognize and prevent that from happening again in the future. A therapist won’t just tell you that you need to set boundaries, practice empathy, and find compromises. They’ll help you implement those changes in a way that feels authentic to your relationship. 

Recognizing the “Four Horsemen”

Relationship experts Drs. John and Julie Gottman describe what they call the “Four Horsemen”— communication patterns that, if left unchecked, can predict the end of a relationship. These include:

• Criticism
• Contempt
• Defensiveness
• Stonewalling in a relationship

The Gottmans’ decades of research show that these patterns don’t just create tension in the moment — they erode trust and intimacy over time. Contempt, in particular, is considered the single greatest predictor of divorce.

The good news is that couples can learn to spot these patterns early and replace them with healthier habits. Marriage counseling provides a safe environment to identify when the “horsemen” are creeping in, understand why they arise, and practice antidotes like empathy, accountability, and openness. By addressing these destructive cycles before they take root, couples give themselves the best chance to protect their relationship and avoid divorce.

When Marriage Counseling Works Best

Like many forms of healing, marriage counseling is most effective when the right conditions are in place. Success doesn’t depend on perfection but rather a shared willingness to grow, listen, and show up fully for each other and the process. When couples approach counseling with openness and effort on both sides, there’s a really good chance they’ll discover new ways to reconnect. Counseling tends to be most effective when:

• Both partners are open to change: It’s not about proving who’s right — it’s about coming up with new solutions together. Progress is possible when both partners are willing to grow.
• Issues are addressed early: Couples who start therapy before resentment has set in often see more success in counseling. 
• Honesty and vulnerability are present: Couples therapy works best when couples are brave enough to be candid and transparent about their fears, frustrations, and needs. Vulnerability helps rebuild trust in a relationship and allows healing to begin.

“It’s often hard for people to be open and honest completely as it requires a person to be vulnerable. However, to get the most benefit from marriage counseling, Vulnerability, honesty, and openness is key to finding the improvements within the relationship. Relationships are a two way road, both parties have to travel the road and trust the other won’t serve or not start at all.”

– Talkspace therapist Minkyung Chung, MS, LMHC

When Marriage Counseling Might Not Work

While therapy can be transformative, it can’t fix everything. It’s important to recognize situations where it may not be the right fit, or where expectations may need to be adjusted first. Naming these realities isn’t meant to discourage couples; it’s about setting honest expectations so partners can make the healthiest decisions for themselves and their relationship. 

In some cases, counseling may not repair a marriage, but it can still provide clarity about the best path forward—towards or away from divorce. Counseling might not work if:

• One partner is unwilling: If only one partner is invested in fixing things, counseling can only do so much. Change requires active participation from both sides.
• There’s an abusive or unsafe situation: Therapy isn’t appropriate when physical abuse, emotional abuse, or sexual abuse is happening. In these cases, safety should always come first.
• It’s a last-ditch effort after disengagement: If one partner has emotionally checked out, counseling may offer a path to closure rather than reconnection.
• Expectations are unrealistic: Therapy is a gradual process. Expecting instant results after one or two sessions often leads to disappointment and more frustration.
  

“Couple’s seek marriage counseling for different reasons and when they come in as ‘last ditch effort.’ It’s important to clarify that all possibilities are on the table but none are guaranteed. In other words, working on realistic expectations over unrealistic expectations often sets the stage for marriage counseling.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Signs Marriage Counseling Could Help Your Relationship

It’s not always easy to know when outside support could make a real difference. Many couples wait until challenges feel overwhelming, but counseling doesn’t have to be a last resort. In fact, seeking help earlier can give partners the best chance of repairing trust, improving communication, and rebuilding connection before problems become entrenched. 

If you’re unsure whether your marriage could benefit from couples therapy, here are some common signs you need couples therapy.

• Frequent unresolved arguments: You and your partner fight in circles, often revisiting the same issues without resolution.
• Breakdown in communication: Important conversations are avoided, or every exchange seems to end in frustration.
• Feeling like roommates: Physical or emotional distance makes you feel more like two people co-existing under the same roof.
• Trust issues: Infidelity, secrecy, or broken promises continue to strain the relationship.
• Life transitions: Major changes, like job loss, becoming parents, relocation, or financial problems in your marriage, have created a strain you can’t seem to navigate together. 

Don’t fall prey to the idea that these signs are proof of failure. Instead, consider them as signals that support could help. 

Taking Steps to Save Your Marriage

Marriage counseling can’t guarantee that it will save your marriage, but it can teach you how to improve your marriage and rebuild a connection with the right tools and perspective. Choosing therapy isn’t a sign of weakness or failure—it’s a powerful step that shows you’re invested in the future of your relationship. By working with a trained professional, couples can strengthen communication, restore trust, and create healthier ways of navigating challenges together.

For busy partners, carving out time for traditional sessions with a marriage counselor can feel daunting. That’s where online platforms like Talkspace make seeking therapy easy. With online marriage counseling, you and your partner can connect with a licensed professional from the comfort of your own home, even if you’re in different locations or juggling packed schedules. Talkspace makes it easier to prioritize your marriage without adding more stress to your life. 

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Important note: This article discusses suicide and mental health. If you or someone you know is in immediate danger, please call or text 988 in the U.S. to connect with the Suicide and Crisis Lifeline. You can also use these resources to get help right away.

Many people today struggle with thoughts of taking their own lives. Recent research found that in 2023, more than 12.8 million adults in the United States reported having thoughts of suicide, and 1.5 million made an attempt. If this describes you, know that you’re not alone, and that a suicide safety plan can be your lifeline. Coming up with a plan is courageous. It’s the first step you can take to get through your most vulnerable moments. 

Keep reading to learn more about what a safety plan for suicidal ideation should contain. We’re covering how to ​identify warning signs, effective coping strategies, and sources of support you can turn to. Knowing how to make a plan that fits your needs is crucial. Help is available, and a suicide safety plan is an essential part of your healing journey. 

Why Creating a Safety Plan is Important

When you’re overwhelmed by suicidal thoughts, decision-making can feel impossible. Creating a safety plan before a crisis ensures you have a clear roadmap toward emotional and physical well-being. Your suicide safety plan is more than just a checklist to use during your darkest hours. It’s a custom toolkit for your specific needs. 

“Having a written plan can help ground you in the steps you need to take to stay safe. Being able to clearly read what you need to do helps slow down the thoughts and prevent actions. The plan can also help remind you of why you want to live and not harm yourself. It provides a quick reference about who to reach out to for support so you don’t have to figure out when feeling overwhelmed.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Having a safety plan for suicidal ideation is beneficial, as it:

• Gives you a clear set of instructions if you don’t trust your own decision-making.
• Helps you break impulsive patterns by establishing strategies in advance, so you don’t make decisions based on feelings in the moment.
• Offers self-awareness and helps you identify personal triggers and warning signs that precede your suicidal thoughts.
• Ensures that mental health professionals and the people who love you know how to provide support.
• Can reduce suicide attempts. Some studies show that having a written plan in place results in a 43% reduction of suicidal behavior.

How to Create Your Own Safety Plan for Suicidal Thoughts

Creating your suicide safety plan is a deeply personal (and often intense) process. Begin with the following steps, which can be customized to your specific needs.

Recognize your warning signs

Start by reflecting on your past thoughts, feelings, and experiences. Look for times when you felt hopeless or had thoughts like things will never be better. Try to remember if you’ve ever isolated yourself from those who care about you. 

Recognizing these patterns can help you identify moods, physical sensations, and events that may be warning signs you’re heading into a self-destructive pattern. 

Start by making a list of past triggers. Be mindful of warning signs coming up again, even if you feel okay right now. If interactions with a specific person have led you down a dark path in the past, note that. If you realize that a certain time (like the anniversary of a breakup or loss) leads to depression or anxiety, be aware of the upcoming date. 

Identify personal coping strategies

Coping strategies that work for you are a critical part of your suicide safety plan. Even small things that have brought you comfort in the past can become powerful tools that distract you from suicidal thoughts.

“Coming up with realistic strategies is unique to each person and talking it through with a licensed  mental health professional can help you create options that work for you. Being able to know what works for you and what doesn’t can make the safety plan more effective. For example, knowing that calling your mom is not helpful but that calling your best friend is helpful is valuable information. Knowing that a cool/cold shower helps ground you, or listening to your favorite music, being in nature, using grounding techniques like square breathing are all possible options. Ideally having a few choices listed will help in the moment so you don’t have to figure it out, you can pick something on the plan as a go to strategy.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

For some people, it’s going for a walk or listening to music. For others, it might be meditating or journaling for mental health. You’ll probably find that some things work better than others, and that’s perfectly normal and okay.

If you’re struggling to find strategies that work, go back to a time when you felt comforted and at peace. Were you spending time with one person? Were you playing games or doing something creative? Did you call a friend? Change your environment? Write in a diary? Work out? List these as strategies you can quickly and mindlessly turn to when you start to feel hopeless. 

List supportive people and contacts

A strong safety plan for suicidal thoughts​ relies on having trusted people in your life. Try to include the people you naturally turn to when you can’t cope on your own. Think about the people who show up for you, listen without judgment when you need someone to talk to, and offer hope. Even if it’s in small ways, these are the people who have proven they can be there when you need them. 

Add names and phone numbers to your plan. Include a script of what you might say. If you feel unable to fully share, have a simple, direct statement ready to go. It can be as quick as “I’m really not doing well today.” You just need something to start the conversation. 

Include professional and crisis resources

Sometimes, it’s not enough to reach out to a friend or family member when you’re facing thoughts of suicide, even if it’s helped before. During times of deep crisis, you might need to consider seeking professional help. Having an already-established relationship with a therapist or team of mental health professionals means you can instantly reach out when you need to. 

List your therapist, counselor, hotlines (such as 988), and local crisis centers in your plan. Include names, numbers, and directions if you need immediate help. Include clear steps for how to access these resources quickly. For example, you should know who to call for an ambulance or to ask for a ride, or have the ER address on hand without even thinking about it. 

Make your environment safe

Suicidal thoughts can overwhelm your mind and cloud your judgment. They can make seeking help during a mental health crisis difficult or impossible. If you’re worried you might harm yourself, take some practical measures to ensure you’re always in a safe environment. 

The following measures can help ensure your safety:

• Secure medication
• Lock up alcohol
• Lock away sharp objects
• Restrict access to firearms
• Remove basic household items you might use for self-harm, like cords or toxic cleaning products
• Ask someone you trust to do a sweep of your home and look for things that might pose a risk to your safety
• Avoid stockpiling extra medications, sharp utensils, or rope

If any of these tasks seems daunting, ask a friend or family member to help you. 

Create a plan for immediate action

Any safety plan for suicidal thoughts​ should include immediate action steps. When you feel alone or scared, having an action plan can be a turning point. It can give you a list of coping skills to rely on until support arrives. Keep your plan clear, so it’s easy to follow even when your mind is racing. 

A plan for immediate action might include things like:

• Look at your list of warning signs
• Use one of your coping strategies
• Call a friend
• Listen to music
• Go for a walk
• Contact a mental health provider
• Text or call a crisis hotline like 988
• Use freewriting to track your feelings
• Use grounding exercises like deep breathing exercises or meditation 

Tips for Using Your Safety Plan

Knowing how to create a suicide safety plan is the first part of the equation, but understanding how to use it is just as important. After you’ve written your plan, make sure to store it in a location that’s easily accessible. Keep a copy on your phone, in your purse or wallet, or next to your bed. Review your plan regularly and update it as needed. For example, if you take a meditation class and discover the practice really helps you, add it to your plan as a new coping tool. 

Most importantly, remember to share your plan with someone you trust to support you. 

How Loved Ones Can Support Someone with a Safety Plan

If you know someone who’s dealing with suicidal thoughts or behavior, your role can be pivotal to their plan. This is especially true for parents navigating how to help a teenager with suicidal thoughts. If you’re observing symptoms of a suicidal teenager from a kid who hasn’t come to you with concerns, you may need to be the one to facilitate the plan in the first place.

In other situations, just being present is enough to make a difference for your loved one. Beyond supporting their suicide safety plan, there are additional tips that are helpful during a crisis: 

• Listen to them
• Don’t judge
• Offer to help them create a suicide safety plan
• Suggest you review or update an existing plan together
• Check in often and regularly (and it doesn’t need to be a major event—you can send a message or reminder that you’re thinking of them)
• Set boundaries—the responsibility to support someone in crisis can weigh heavily on your emotional and mental well-being, so be sure you’re taking care of your own needs
• Ask for help if you need it—balance is vital if you’re going to be a source of support

“Worrying about a friend or family member who may be struggling with suicidal thoughts can be draining. It is important for loved ones to get support for their concerns and fears. Talking to a licensed mental health professional, trusted loved ones or a support group can help you support your loved one while also caring for yourself. It is also important to know your limits of what you can and cannot take on and when to get additional resources for your loved one. You do not have to do this alone, reaching out for additional help is crucial for everyone involved.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Finding Support Beyond Your Safety Plan

Having and using a suicide safety plan is part of your healing, but you don’t have to do this all on your own. It’s okay to seek additional or professional help. Working with a licensed, qualified therapist or mental health professional is key to finding the support and guidance you need, ensuring your plan truly works for you. 

If you’re feeling hopeless, lost, or like your plan alone isn’t enough to keep you safe, reach out to a mental health platform like Talkspace or another resource. A therapist can help you make or refine your safety plan, identify and manage your triggers, and provide you with emotional support as you heal. Get started with online therapy today for the tools, compassion, and insight you need to overcome your struggles. 

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Quick Summary

• Battered Woman Syndrome (BWS) is the psychological impact of repeated domestic abuse, causing emotional distress, PTSD-like symptoms, and behavioral changes such as withdrawal, self-blame, and hiding abuse.
• The syndrome follows a cycle of abuse—tension, acute battering, and honeymoon phases—that can make leaving an abusive relationship feel impossible and foster learned helplessness.
• Recovery involves creating a safety plan, accessing professional therapy (e.g., trauma-focused CBT, EMDR), building a supportive network, and practicing self-care. 

Research shows an estimated 30% of women worldwide have or will experience physical and/or sexual violence by an intimate partner. Domestic abuse leaves more than physical harm and scars. It has long-lasting emotional and psychological effects that stay with you, often for years after the violence ends. 

Battered woman syndrome (BWS), also known as abused woman syndrome, explains how repeated abuse impacts mental health, your sense of safety, and the ability to heal from trauma. Symptoms can overlap with post-traumatic stress disorder (PTSD) and can be difficult to manage alone. 

If you or a woman you love has been in an abusive relationship, understanding what battered woman syndrome is crucial. It’s important to know how to recognize symptoms and how to escape the cycle of abuse. This can be a lonely and frightening time, but with support and the right tools, you can start on a path to healing. 

Below, we’re exploring what battered woman syndrome looks like and how you can overcome it. Read on to learn more. 

What is Battered Woman Syndrome?

The term battered woman syndrome is what mental health professionals use to describe the psychological response to living in an environment of repeated violence. It was coined in the late 1970s by psychologist Lenore E. Walker, who is known for her work in women’s psychology and domestic violence. Today, even though it’s not a formal diagnosis in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), the phrase is still used in the fields of psychology, therapy, and law. Walker’s research even led to the “cycle theory” of abuse, which explains learned helplessness—the feeling that you’re incapable of escaping an environment, regardless of how bad the physical, emotional, or verbal abuse becomes.

Women with battered woman syndrome often experience PTSD, a diagnosable condition caused by chronic abuse and trauma. This form of PTSD in women who’ve dealt with domestic violence can cause things like flashbacks, anxiety, hypervigilance, and a lack of trust due to ongoing abuse. 

Although abused woman syndrome primarily applies to women who face repeated domestic violence, anyone dealing with prolonged abuse of any form can experience similar psychological effects.

Signs & Symptoms of Battered Woman Syndrome

While there are numerous signs and symptoms of battered woman syndrome, some are more common than others. If you’re in an abusive relationship, you might recognize the following behaviors or feelings. It’s important to know that being in an unsafe relationship doesn’t make you weak or broken. You’re doing the best you can, and help is always available. 

Emotional and psychological symptoms

Research shows that women with battered woman syndrome are more likely to have mental health difficulties, including phobias, anxiety disorders, substance use disorders, depression, and dysthymia (low-grade depression). It can make you feel like you’re living in a constant state of fear, confusion, and self-doubt. 

Other emotional and psychological symptoms of abuse might include:

• Feeling worthless and/or hopeless
• Being constantly anxious
• Believing you deserve it
• Feeling like it’s your fault
• Finding it hard to trust others or have close bonds
• Avoiding other people, places, or activities (even those you once enjoyed)
• Becoming numb or feeling disconnected from your emotions
• Feeling like your life is “happening” to someone else

Symptoms that overlap or mirror PTSD:

• Having flashbacks or nightmares
• Experiencing hypervigilance that makes you constantly look for danger
• Being unable to relax, even when you’re in a safe place
• Having difficulty sleeping
• Finding it difficult to concentrate
• Having mood swings 
• Being irritable
• Experiencing sudden or uncontrollable outbursts

Behavioral symptoms

Behavioral symptoms are also common in people who’ve been abused. You might notice you change how you act in an attempt to keep your environment peaceful. It’s also normal to lie about injuries related to your abuse. You may find yourself making excuses for your partner’s behavior or anger. Or, you might start withdrawing from those around you, either to hide the abuse or because your abuser demands you do so. 

Other behavioral symptoms of abuse might include:

• Hiding or downplaying the abuse
• Changing your appearance or routines so you don’t upset your abuser
• Using clothing to hide bruises or signs of violence
• Refusing to participate in hobbies or work, or social events
• Isolating from loved ones 
• Cutting yourself off from social circles 
• Feeling trapped
• Believing that if you try to leave, things will get much worse
  

“Friends, family, and coworkers can notice signs like withdrawal, anxiety, or sudden changes in behavior without directly confronting the person. Instead, they should offer quiet, consistent support and share resources discreetly to avoid putting the individual at greater risk.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Escaping and Healing From the Cycle of Abuse

It takes great courage to end an abusive relationship. Sometimes, you might not even be able to think about the idea of it. That doesn’t mean you’re doing anything wrong. The cycle of abuse keeps you feeling trapped and weak. Understanding this is the first step toward regaining control. 

Understand the cycle

Battered woman syndrome follows a cycle of repetitive stages. It keeps you confused and emotionally dependent on your partner. It’s common to truly believe that the worst is over and better days are ahead, even if the abuse has been ongoing for months or years. 

For many women, the cycle of abuse can look something like this:

1. Tension builds: It’s often over everyday issues, and tension continues to rise in your relationship. During this phase, you might try changing your behavior to avoid upsetting your abuser. 
2. Acute battering occurs: A physical or emotional attack makes you feel powerless and afraid. You sense or know you’re in danger. 
3. The honeymoon phase: Once the episode of abuse ends, your abuser profusely apologizes, promises to change, offers gifts and affection, and tries desperately to convince you that things will be different moving forward. 

From here, the cycle eventually repeats, even if it’s not right away. 

Create a safety plan

No matter what the abuse is, you don’t have to go through this alone. Planning your escape can be terrifying, especially when there are threats of violence, financial control, or isolation. Creating a safety plan helps you gain autonomy and a sense of agency, though. For immediate help, you can contact domestic violence hotlines and other support organizations. 

To create a solid safety plan, you should:

• Identify friends, family, or coworkers you trust
• Have an emergency bag with essentials ready to go (i.e. important documents, money, medication, and clothes)
• Memorize important phone numbers
• Know contact information for support hotlines
• Plan a safe time to leave
• Think of a place (or places) you can go and be protected
• Know your abuser’s schedule, so you can leave when they’re not home
• Decide when you’ll leave and where you’ll go ahead of time 

Get professional help

Wherever you are in your journey, getting professional help can be a step toward healing and finding safety. Studies show that therapy is a transformative resource that helps reduce symptoms of depression and anxiety in women who’ve been abused. It can be even more effective if you work with someone experienced in trauma and abuse. 

Several therapy techniques can offer benefits and hope, including types of therapy for PTSD and trauma. Therapy can help you process your trauma, regain control, escape your situation, and reduce vulnerability in future relationships. 

Therapeutic approaches such as trauma-focused CBT and EMDR are especially effective for Battered Woman Syndrome, as they help survivors process trauma, reduce symptoms, and rebuild a sense of safety and empowerment.”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Forms of therapy known to help women in abusive relationships:

• Trauma-focused cognitive-behavioral therapy (CBT)
• Eye movement desensitization and reprocessing (EMDR)
• Present-centered therapies, like helping to overcome PTSD through empowerment (HOPE)
• Prolonged exposure therapy (PE)
• Dialectical behavior therapy (DBT)

Build a support system

Isolation is something many women in abusive relationships experience. It’s also one of the most challenging things to overcome, particularly for those who’ve resorted to hiding their abuse. 

It can be scary to trust others, but building a support system is critical. Knowing you can rely on people helps you reconnect with yourself and build a sense of community. 

To create a solid support system, you can turn to:

• Trusted family 
• Friends or coworkers who listen without judging
• Your therapist
• Support groups for survivors
• Online or digital platforms that ensure help is accessible and anonymous
• Advocacy groups
• Housing services
• National Domestic Violence Hotline
• Online survivor communities like the Safety Net Project

Practice self-care

Self-care is integral to your recovery. It becomes even more essential when you first leave an abusive relationship. Caring for your mind and body can be overwhelming, but even small steps, such as eating well, resting, walking, or journaling, can make a significant difference. 

Effective practices to add to your daily self-care routine include:

• Deep breathing
• Getting into nature
• Reconnecting with an old friend
• Light exercise
• Setting small, achievable goals each day, like showering or eating three healthy meals 
• Creating a calm space to relax, read, or meditate
• Seeking therapy
• Being self-compassionate
• Challenging negative thinking or self-talk

“In the early stages of leaving an abusive relationship, grounding practices like journaling, mindfulness, and connecting with trusted support systems are vital for stability and healing”

– Talkspace therapist Cynthia Catchings, PhD, LCSW-S

Seek resources for survivors

The right resources are key to your recovery. They help you make a safety plan and navigate legal resources. Many also offer assistance if you need financial support or to find a trauma-informed therapist.

Resources for survivors of abuse include:

• The National Domestic Violence Hotline—800-799-SAFE (7233)
• Women’s shelters, battered women’s shelters, and crisis centers for emergency housing, legal support, and counseling
• Legal aid organizations for restraining orders or court advocacy
• Online directories for local support groups for survivors of domestic violence
• Local courts
• Legal aid agencies
• Mental health centers in your area

Finding Support and Healing After Abuse

Realizing you have battered woman syndrome is your first step toward healing from an abusive relationship. Knowledge is powerful, and the more you understand about your experience and how the cycle of abuse works, the better equipped you’ll be to advocate for yourself. In therapy, you will learn to set boundaries and find a path to safety. 

Whether you’re taking the first or the next step toward getting out of an abusive situation, Talkspace offers an accessible way to connect with an experienced therapist who’s qualified to help. You deserve to feel safe, supported, and secure. We can help you with affordable online therapy and emotional support. Contact Talkspace today to get started.

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Quick Summary

• A psychotic break is a mental health crisis where someone loses touch with reality, often experiencing hallucinations or delusions, and typically needs immediate medical care.
• A nervous breakdown is an emotional collapse that disrupts daily life but does not cause detachment from reality.
• The main difference is that psychosis changes how reality is perceived, while a nervous breakdown is about being unable to cope despite still knowing what’s real.
• Both require professional support: psychosis often involves hospitalization and ongoing psychiatric care, while nervous breakdowns may improve with therapy, rest, and stress management.

Facing a severe mental health crisis can feel frightening and overwhelming. In those moments, it’s not always easy to understand what’s really going on. You might hear the terms “psychotic break” and “nervous breakdown” to describe what happens in a mental health crisis. Although these terms are often used as if they mean the same thing, they’re actually very different experiences. 

Understanding the differences between a psychotic break vs. a nervous breakdown can make a real difference in your ability to recognize the warning signs and get the right type of support. 

In this article, we’ll explore what each experience looks like, how they differ, and when to seek professional help. You’ll also learn practical ways to support someone going through a mental health crisis and how therapy can help.

What Is a Psychotic Break?

The term psychotic break isn’t a medical term, but it’s a common term used to describe someone experiencing psychosis. During an episode of psychosis, a person temporarily loses touch with reality. Psychosis affects how a person feels, thinks, and experiences the world, making it difficult to tell the difference between what’s real and what isn’t. 

If you or a loved one is experiencing a psychotic break, it’s often a medical emergency, and care in a hospital is usually needed.

“If a loved one is experiencing delusional thinking or hallucinations, practice grounding techniques to help reconnect them to reality. If they have a known mental health disorder that can include delusions and hallucinations and requires medication, ask if they have been keeping up with the prescribed medications. Prioritize this person getting behavioral health care. If they are presenting a danger to themselves or anyone else, contact 911 and let them know someone is experiencing a mental health crisis and request a crisis intervention team or mental health office be sent to assist.”

– Talkspace therapist Jay Swedlow, LPC, LMHC

Psychotic break causes

Psychosis can appear on its own or as part of another mental health condition. For example, most people with schizophrenia will experience at least one psychotic episode in their lives. It can also occur in some people with bipolar disorder or severe depression.

The most common time to experience an episode of psychosis is in the late teens or 20s. However, it can occur at any point in a person’s life. A psychotic episode or break can also be caused by other factors or medical problems, including:

• Substance use
• Parkinson’s disease
• Dementia 
• Brain tumors
• Stroke 
• Epilepsy 
• Traumatic experiences 
• Extreme stress or anxiety 
• Medications, such as steroids or stimulants 

Since so many different factors can cause an episode of psychosis, it’s important for a mental health professional to do a full evaluation to understand the cause of the psychotic break

Psychotic break symptoms

The main symptoms of a psychotic episode are hallucinations and delusions.

Hallucinations involve seeing, hearing, or feeling things that aren’t really there. For example, someone with psychosis may hear voices telling them to do things that others don’t hear. 

A delusion is a strongly held false belief. Someone experiencing a delusion may believe there are people watching them or trying to harm them. 

Other symptoms of psychosis may include:

• Difficulty thinking clearly and logically
• Confused speech or difficulty communicating
• Jumping from one topic to the next in conversation
• Paranoia 
• Neglecting your self-care routine or personal hygiene 
• Withdrawing from others  
• Sudden difficulty at work or school 
• Sleep changes 

In rare cases, someone experiencing an episode of psychosis may act in unsafe or unpredictable ways. It’s important to seek professional help to reduce the risk of harm. 

What Is a Nervous Breakdown?

A nervous breakdown or mental breakdown is a non-medical term for a period of extreme emotional or mental collapse. Someone might use this term to describe a time when overwhelming stress makes it difficult to function in daily life. Healthcare providers might refer to a nervous breakdown as nervous prostration or a mental health crisis. People experiencing a nervous breakdown often require professional mental health support.

“There are several things that can trigger a nervous breakdown such as a romantic break up or divorce, financial troubles, unemployment, family discord or even politics as all of these can cause significant duress.”

– Talkspace therapist Jay Swedlow, LPC, LMHC

Nervous breakdown causes

Someone might experience a nervous breakdown if ongoing stress or anxiety becomes too much to handle. While it isn’t a mental health diagnosis, a nervous breakdown might occur alongside mental health conditions such as depression or anxiety.

Common causes of a nervous breakdown include:

• Long-term, unmanaged stress
• Burnout from work or school
• Family problems, such as divorce or relationship problems
• Major life changes, such as career transitions or financial strain
• Traumatic events, such as the death of a loved one
• Chronic medical conditions 
• Lack of sleep 

It’s often not just one factor that leads someone to a nervous breakdown. Instead, a combination of several stressful factors may drive a person to their breaking point. 

Nervous breakdown symptoms

Symptoms of a nervous breakdown will look different for everyone, but they usually include emotional and behavioral changes that make it difficult to cope with daily life. Common symptoms of a nervous breakdown include:

• Intense feelings of anxiety
• Mood swings or irritability
• Panic attacks
• Inability to function
• Feeling emotionally overwhelmed
• Withdrawing from friends or social responsibilities 
• Difficulty concentrating or making decisions
• Neglecting self-care 
• Extreme tiredness
• Appetite changes 
• Upset stomach

In some cases, a person having a nervous breakdown may have thoughts of self-harm. If you or a loved one is having these thoughts, seek immediate help from a mental health professional. 

Key Differences Between a Psychotic Break & a Nervous Breakdown

It’s important to recognize the key signs and symptoms of a mental health crisis so you can get the right type of support. The following table helps summarize the main characteristics of a psychotic break vs. a nervous breakdown.

Characteristic	Psychotic Break	Nervous Breakdown
Detachment from reality	Yes	No
Experience hallucinations or delusions	Yes	No
Struggle to manage daily tasks	Yes	Yes
Can be caused by severe stress or anxiety	Sometimes	Yes
Requires urgent medical intervention	Yes	Sometimes

Reality vs. overwhelm

One of the key differences between a psychotic break vs. a nervous breakdown is the connection to reality. People experiencing an episode of psychosis are detached from reality. A person experiencing a nervous breakdown can experience emotional collapse and overwhelm, but is still aware of what’s real and what isn’t. In some cases, severe stress and anxiety associated with a nervous breakdown may cause an episode of psychosis.

Symptom intensity

Although both a psychotic break and a nervous breakdown make it difficult to manage daily life, the symptoms of a psychotic break are typically more severe than a mental breakdown. An episode of psychosis involves intense symptoms, like hallucinations, delusions, and disorganized thinking. In a nervous breakdown, severe stress and emotional collapse lead to an inability to cope.

Duration & aftermath

Someone experiencing an episode of psychosis usually requires immediate medical intervention and a stay in a hospital for treatment. Recovery from an episode of psychosis can take time and usually involves ongoing care from a team of healthcare professionals and social workers.

While a nervous breakdown is very serious, it doesn’t always require urgent medical attention. People who have a nervous breakdown may improve with therapy, rest, and lifestyle changes.

When to Seek Help

If you or a loved one is experiencing a mental health crisis, whether it’s a psychotic break or a nervous breakdown, it’s important to know when to seek immediate help. The earlier you seek help, the better the outcomes.

If you suspect a psychotic break, it usually requires urgent medical attention. If there are any safety concerns, call 911 or your local emergency number or go to a local emergency room.

Experiencing a nervous breakdown is a sign that a person needs additional support. In this case, reaching out to supportive friends and family when you need someone to talk to, and getting therapy, can help. If symptoms don’t improve, a medical consultation for additional support may be necessary.

Whether it’s a psychotic break or nervous breakdown, watch for signs that someone needs urgent help, including:

• Experiencing hallucinations or delusions
• Acting in an unsafe or unpredictable way
• Talking about or attempting self-harm or suicide
• Threats to others or themselves
• Severe withdrawal from others
• Not sleeping or eating for several days

You can reach out to the 988 Suicide & Crisis Lifeline, where trained counselors are available to listen and provide support for people in mental health crisis who aren’t in immediate danger. If the person in crisis isn’t willing to call themselves, you can call for them. 

Supporting Someone in Crisis

When someone you love is experiencing a mental health crisis, your support can make a real difference. Some actionable ways to support someone in a mental health crisis include:

• Stay calm and patient, even if their behavior is confusing or intense
• Avoid judgement
• Listen without minimizing their feelings 
• Don’t argue with delusions or hallucinations by telling them it isn’t real during a psychotic break
• Encourage professional help
• Offer help with daily tasks, such as making meals or cleaning
• Assist with making and getting to appointments 

Remember that you can’t fix the situation on your own, but you can guide your loved one toward the professional care they need. 

Moving Forward With the Right Support

With the right support, recovery and stability are possible after a mental health crisis. While it may not always be possible to prevent a psychotic break or nervous breakdown, it may help to reach out to a mental health professional before things feel out of control. Earlier intervention may be able to help you reduce stress and manage your symptoms before they reach the point of a mental health crisis. 

“Therapy can be an excellent tool when it comes to preventing future mental health issues. It is important to try to be proactive and not reactive. Consistent therapy can provide a healthy outlet by which a person is able to face and work through challenges, as well as work on methods by which to consistently manage life stressors through measures of self care and stress management.”

– Talkspace therapist Jay Swedlow, LPC, LMHC

Sometimes seeking professional help feels like just another stressful task. With Talkspace, you can connect with licensed therapists and psychiatrists from the comfort of your home on your schedule. Online therapists at Talkspace can help, whether you’re recovering from a nervous breakdown, worried about psychotic symptoms, or just looking for self-soothing techniques for when you’re feeling overwhelmed. 

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Quick Summary

• Losing the “spark” in a relationship is common and usually linked to routine, stress, or shifting priorities, not the absence of love.
• The spark in new relationships comes from novelty and dopamine, while long-term love depends on effort, emotional connection, and shared growth.
• Reigniting connection often involves small acts of affection, quality time, trying new activities together, and open communication.
• Couples therapy can help when partners feel stuck, offering tools to rebuild intimacy and strengthen long-term commitment.

Every relationship has its ups and downs. In the beginning of a relationship, it often feels effortless to be close and share excitement with your partner. Over time, life gets in the way. Stress, life transitions, or the routine of daily life can quietly chip away at the spark, even in the most loving relationships.

Research on long-term romantic love shows that the brain continues to respond positively to a romantic partner, even after many years together. This suggests that the excitement and reward associated with love can be maintained or rekindled with intention and care. 

Feeling like you’ve lost the initial chemistry from your early relationship doesn’t mean you’ve fallen out of love or that it’s the end of your relationship. In fact, relationship burnout is a common part of many long-term relationships. If you’re wondering how to get the spark back in a relationship, there are several practical, actionable steps you can take to make your relationship stronger. 

This list offers some ideas on how to reconnect with your partner and rediscover the joy of your relationship. While there isn’t one answer that works for everyone, this list can serve as a starting point to get the spark back in your relationship. You can try what feels right for your relationship. If you feel stuck, professional support with a licensed therapist may be a good option. 

1. Make Uninterrupted Time for Each Other

One of the most effective ways to bring back the spark in a relationship is to intentionally carve out time for each other. Set aside some time each day where you put away your devices, work, and other distractions to focus on each other. Consistently making time to have small moments of connection can help you feel closer and prevent you from growing apart in your marriage or relationship.

“It is important for couples to remember the things that made them fall in love with their partner in the first place. Do simple things like leaving notes for them to find, reading a book together, exercising, or cooking together. It does not need to be a huge gesture; just find small ways to connect.” 

– Talkspace therapist Reshawna Chapple, PhD, LCSW

Some simple, yet practical ways to make time for each other include:

• Share a morning coffee 
• Take a short walk after dinner
• Set up a weekly date night without devices
• Dedicate a few minutes to talking before bed
• Cook a meal together 

Although it can be difficult to do when life feels hectic, spending uninterrupted, device-free time together can help you address emotional distance and regain that spark. 

2. Communicate With Curiosity, Not Just Routine

When you share a life with your partner, your conversations can begin to revolve around logistics like schedules, bills, and chores. This doesn’t leave much room for a genuine connection. Asking open-ended questions can create moments of curiosity that prevent conversations from becoming purely logistical. Really listening to your partner’s answer can help you learn more about them and rediscover each other. 

Instead of asking your partner, “Did you have a good day at work today?” try asking, “What was the most interesting thing that happened at work today?” You can even try this approach when talking about more practical things, like bills and chores. Instead of asking, “Did you pay the bills?” you could ask, “How do you want to handle the finances this month?” When asking about dinner, you could ask, “How do you feel about the meals we’ve been making recently? Is there something you want to try?” 

If you try to approach even your routine conversations with curiosity, it can help you turn even everyday exchanges into an opportunity to strengthen your bond. 

3. Show Affection in Small, Everyday Ways

Small acts of affection can go a long way in reigniting the spark in a relationship. Research shows that affectionate touch—like holding hands, hugging, or cuddling—can promote stronger bonds between partners.

Affection isn’t limited to physical touch. Kind words, thoughtful gestures, and small acts of consideration can be just as powerful. Some of the ways you can show affection every day include:

• Leaving a sweet note somewhere your partner will find it
• Sending an encouraging text on a hard day
• Giving a genuine compliment 
• Making your partner’s favorite drink or snack 
• Holding hands while watching TV 

Small, consistent gestures like these can help you maintain closeness and remind your partner that they’re valued and loved. 

4. Try Something New Together

Trying something new as a couple can help get the spark back in your relationship. It can be something as simple as a new date idea or something as big as a new travel destination. Having fun with new experiences or challenges can help remind you why you enjoy being together. Research shows that engaging in new activities with a romantic partner creates fun and excitement, which can improve relationship satisfaction.

“Set a goal together, train for a race or competition, recreate your first date, explore a new hobby, or take a class together. Scheduled time together can alleviate some of the pressure on relationship problems and bring things into a more positive focus.” 

– Talkspace therapist Reshawna Chapple, PhD, LCSW

You don’t need to plan an extravagant new trip to see benefits. Try planning new activities and small adventures to spark joy and connection. Some ideas to try include:

• Take a cooking or art class together
• Try a new workout or fitness challenge
• Explore a nearby park or neighborhood you haven’t been to
• Play a new board game or start a puzzle
• Tackle a home improvement project together 

Even simple new experiences create an opportunity to make new memories and reignite the spark in your relationship. 

5. Revisit Shared Memories

Reliving old memories can be a powerful way to get the spark back in a relationship. Remembering these stories helps remind you of the experiences that built your relationship. Try to create moments to reminisce by looking back at old photos, going to meaningful places, or retelling your favorite stories. 

Revisiting these memories brings back the joy and laughter of the time while also highlighting the growth you’ve experienced together. These moments can help foster gratitude and appreciation for your partner and the history you share. Reliving the good old days can help you feel more connected in the present. 

6. Support Each Other’s Individual Passions

A powerful way to respark a relationship is to support each other’s personal growth and passions. When your partner feels free to explore their passions, they can become more confident and fulfilled. That renewed energy can make each of you more attractive to each other and remind you of the qualities that first drew you together. 

You can show your support by:

• Cheering on your partner’s progress in a new skill or class
• Encouraging your partner to join a group or hobby they’re excited about
• Celebrate their wins at work or school

As you support each other, you can also look for ways to blend your interests. Research shows that shared activities can boost relationship satisfaction. You don’t need to do everything together or enjoy all the same activities. The key is finding a balance between supporting your individual pursuits while also creating opportunities to grow together. 

7. Rekindle Physical Intimacy

Physical intimacy is more than sex. It’s about feeling connected through sexual and non-sexual intimacy. Simple gestures, like holding hands, cuddling, or giving a massage, can build comfort and closeness. These moments of affection can also create time for a sexual connection to reignite the passion in your relationship. Although spontaneity can be exciting, making intentional time for intimacy can help make it a priority. 

Research supports the benefits of physical intimacy. A 2023 study found that affectionate touch was linked to how much partners report feeling love for each other. Sex is part of the equation, too. Another study found that couples who focus on meeting each other’s sexual needs may be better able to maintain desire over time.⁶ 

Check in with your partner about what intimacy they want more. Have an open and honest conversation about your needs, boundaries, and preferences to ensure the intimacy feels safe and enjoyable for both of you. 

8. Practice Gratitude Daily

Gratitude is a powerful way to shift a relationship’s focus toward positivity and connection. When big and small efforts go unnoticed, partners can feel unappreciated and this can lead to frustration and resentment over time. 

When you take time to notice and appreciate your partner, it builds goodwill and helps to counter any resentment that may have crept in over time. Even small expressions of gratitude can strengthen your body and make each of you feel valued. Studies have found a strong link between practicing gratitude and stronger relationships.⁷ 

“Create a daily appreciation check-in: Write down the things that you appreciate about your partner in a journal or on a post-it note. Leave notes/journals for your partner to read every day, create a gratitude jar, or plan little surprises for them. Small gestures can go a long way to rebuilding a tarnished relationship.”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

You can make gratitude a regular practice in your relationship by saying thank you for everyday acts, like making dinner or doing the dishes. For a more structured approach, you can try sharing one thing you appreciate about your partner each day. By making gratitude a daily practice, you can create a cycle of positivity that deepens your connection and helps you feel more fulfilled. 

How Talkspace Can Help You Reconnect

Bringing back the spark in your relationship doesn’t happen overnight. It takes time and effort from both partners. The tips in this article can be a good place to start rebuilding intimacy and deepening your connection. 

If you still need help rekindling the spark in your relationship, a licensed therapist can help. Talkspace offers flexible online couples therapy with a licensed therapist who can help you navigate challenges, streamline communication, strengthen your bond, and improve your marriage or relationship overall. 

Taking the first step towards reigniting the spark in your relationship is often the hardest. Discover the benefits of couples therapy and work towards a stronger, more connected relationship with Talkspace. 

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Quick Summary

• Self-soothing techniques are intentional practices that calm the body and mind without avoiding emotions, helping you ride out distress instead of suppressing it.
• Techniques include deep breathing, grounding with senses, comfort items, creating calming environments, movement, positive self-talk, and creative expression.
• Unlike avoidance, self-soothing honors your feelings while giving you tools to regain control and reduce overwhelm.

Life is full of ups and downs, and sometimes, the emotions that accompany it are nothing short of overwhelming. These moments of distress and anxiety often catch us off guard, and we’re left scrambling to try to deal with a racing heart, a tight chest, or an endless loop of “what ifs.” In times like these, it’s not always easy to know how to calm down and regain control of the present moment. 

That’s where having a few simple self-soothing techniques in your back pocket can make a world of difference. In essence, these are intentional practices that help bring both body and mind back into balance. Unlike avoidance strategies, which push emotions away, self-soothing techniques focus on creating a calmer headspace while still honoring your feelings. They’re meant to be tools that help you ride the emotional waves rather than getting sucked under by them.

These skills can be quickly learned and adapted to fit your life. What works for someone may not be useful for another, so it might take a couple of tries to figure out what clicks with you. The idea is to try a few different methods and, as you do, discover how you can best de-escalate intense moments of stress. 

In this article, we’ll explore seven healthy self-soothing techniques for adults that can help you ground yourself, regain clarity, and learn to move through distress with confidence and self-compassion.

1. Practice Deep, Intentional Breathing

When we find ourselves in emotional distress, our breathing often becomes quick and shallow, reinforcing the message to our bodies that we’re in danger. By intentionally slowing down your breath, you can send the opposite message: I’m safe. This simple act engages the parasympathetic nervous system, which helps the body reset after a fight-or-flight response.

“Counting backward from 29 to 0 is a simple grounding exercise someone can do at work or in public. Counting backwards  provides several psychological and physiological benefits, particularly during moments of stress, anxiety, or overwhelm. This practice interrupts negative thought patterns by requiring focused attention, which helps break cycles of racing or intrusive thoughts. The rhythmic, deliberate counting also activates the parasympathetic nervous system, regulating breathing and heart rate while signaling the body that it is safe to relax.”

– Talkspace therapist Famous Erwin LMHC, LPC

There are many types of breathing exercises for anxiety, with some of the most common being:

• Box breathing: Inhale for four counts, hold for four counts, exhale for four counts, hold for four counts. Repeat a few times until you feel your heart rate start to slow down.
• 4-7-8 breathing: Inhale through your nose for four counts, hold for seven counts, then exhale slowly through your mouth for eight counts.

The 4-7-8 strategy can be especially helpful for slowing your heart rate down because of sinus arrhythmia—a natural rhythm in which your heart rate speeds up slightly as you inhale and slows down as you exhale. 

2. Ground Yourself with Your Senses

When racing thoughts start to spiral, it can help to redirect your attention back to your physical body and away from the internal thoughts or external triggers that overwhelmed you in the first place. Sensory grounding is one highly effective way of doing this. By purposefully engaging all five senses, you gently shift your focus to neutral, external stimuli.

Experts often recommend the 5-4-3-2-1 technique. Here’s how it works:

• Notice five things you can see.
• Name four things you can hear.
• Name three things you can feel.
• Name two things you can smell.
• Name one thing you can taste.

You can take this a step further by enhancing your environment with small pleasantries. For example, make a cup of tea and hold the warm mug in your lap, or put on some background music with calming nature sounds. 

3. Use Physical Comfort Items

Sometimes, the deepest comfort can be found in the simplest of objects. Just as a child may feel reassurance from a favorite blanket, adults can also benefit from tactile comforts. Don’t worry—this isn’t a sign of regression or immaturity; it’s a way of giving yourself permission to seek what soothes you. You might try:

• Lying down with a weighted blanket
• Holding a smooth stone or fidget tool
• Wearing your favorite cozy sweater or wrapping up in a soft throw blanket
• Keeping a small sentimental item nearby

4. Create a Safe and Calming Environment

It might sound obvious, but our surroundings play a big role in how we feel day to day. When everything around you feels chaotic, modifying your environment can send the message to your nervous system that it’s okay to relax.

Research shows that spending more time outdoors in nature can improve mood and sleep and lower the risk for serious mental health conditions, like depression. Simple changes, like opening curtains for sunlight, adding plants, or arranging furniture to make your space feel more open, can help you feel more grounded in your space. Dimming lights, lighting a candle, or playing gentle sounds can also help lower tension during stressful moments.

5. Move Your Body to Release Tension

Stress isn’t just in your head. It shows up in your body, too. Maybe your shoulders get tight, you get a stomach ache, or you clench your jaw too tightly. When physical tension builds like this, movement can be an effective self-soothing technique for letting go of stress.

You don’t need an intense, heart-pumping workout to feel better. However, if you prefer rigorous exercise, such as high-intensity interval training (HIIT), research shows that this can be an effective intervention for combating anxiety, too. Gentle, intentional movement can be enough to reset your mind and body. There are ample self-guided videos on YouTube for gentle stretching and yoga. A short walk outside can also help calm your nervous system and bring some relief.

6. Use Positive Self-Talk and Reassurance

When you’re in distress, your inner critic can get loud, fueling feelings of shame, fear, or inadequacy. Gently countering these thoughts with kindness and reassurance might sound silly at first, but it can be transformative. For example, try telling yourself:

• “This feeling is temporary, and I will get through it.”
• “It’s okay to feel what I’m feeling right now.”
• “I’ve managed tough moments before, and I can again.”

If positive self-talk feels awkward or unnatural at first, that’s normal. Try to talk to yourself the way you would a close friend who’s struggling with the same thing. You might also consider creating a list of anxiety affirmations or comforting phrases to keep handy. Saying these out loud or writing them down reinforces self-compassion and shifts your mindset from panic to reassurance.

“One way to recognize negative self-talk when it is happening is to pay attention to your body. It is often the case that critical thoughts and self-judgement are felt physically as tightness, tension, or heavy feelings in the body. A simple question to ask once you are aware of negative self-talk is, “Would I say this to someone I love and care about?” If the answer is no, rephrase the thought in a more positive way. Small changes in the words we use like replacing, “I always make mistakes” with “I had a difficult time but can try again” can be just enough to break the negative thought pattern and make room for self-compassion.”

– Talkspace therapist Famous Erwin LMHC, LPC

7. Engage in Creative Expression

If your emotions start to feel like they’re taking up too much mental real estate, creativity can give them another place to live. Expressing yourself through art, music, writing, or cooking can help you process your feelings and leave you with something tangible to remind you of your strength later.

You might take up journaling for anxiety, sketch a simple drawing, play an instrument, or try a new recipe. It doesn’t have to be challenging, and it’s not about skill. What matters is giving yourself permission to let your inner world flow outward.

Creative expression is arguably one of the most accessible and adaptable self-soothing techniques for adults. By transforming difficult feelings into movement, color, and shape, it becomes easier to learn how to let go of them.

How To Neutralize Emotional Triggers

Emotional triggers are moments, memories, or situations that spark a strong reaction, often before you’ve had a chance to work through them. Maybe it’s a certain tone of voice, a stressful email, or a reminder of a past experience. Triggers can feel overwhelming because they bypass logic and push you straight into fight-or-flight mode.

Notice your triggers

Awareness is the first step toward neutralizing them. Start by noticing when your reaction feels bigger than the situation at hand, then ask yourself what might be underneath it. Patterns often emerge once you start looking for them.

Practice mindfulness

From there, practice small mindfulness techniques. Instead of pushing the feeling away, pause, name what you’re experiencing, and use grounding or breathing techniques to steady yourself. Try to avoid judging or criticizing yourself for what you’re feeling. It might help to visualize your feelings as a passing cloud by acknowledging them and allowing them to pass on their own time. Over time, these simple self-calming strategies help you respond rather than react.

Lean on your coping skills

Some people also find solace in having a toolkit of coping skills for when triggers appear. That might mean stepping outside for fresh air, calling a supportive friend, or soothing yourself with reminders like, “This is a reaction, not a reflection of my worth.” Sometimes, just knowing you have a plan to lean back on can bring relief, even if you don’t need to use it. 

How Talkspace Can Support Your Emotional Well-being

While self-soothing techniques offer peace of mind during distressing moments, you don’t have to navigate all of life’s big emotions on your own. Talkspace offers flexible, affordable online therapists that can help you identify and understand your anxiety triggers, build healthier coping skills, and fine-tune your emotional toolkit. Whether you’re struggling with the weight of life’s challenges or just need someone to talk to, Talkspace has you covered.

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Coming off of Viibryd (vilazodone) or any medication cold turkey is never a good idea. If you’ve been taking this drug for any length of time, it’s important to be aware of Viibryd withdrawal symptoms and to have a taper plan that helps you reduce or avoid unwanted side effects.

Knowing the side effects of stopping Viibryd and having a plan helps ensure you can safely stop taking it. Whether you’re discontinuing Viibryd due to side effects, personal preference, wanting a more natural solution, or for any other reason, tapering off Viibryd properly helps prevent uncomfortable withdrawal symptoms that can vary in intensity. It’s normal to be nervous about stopping or changing a medication. 

This guide will help you understand how long Viibryd withdrawal lasts, what to expect throughout the process, and the importance of safe tapering so you can stop the medication with confidence.  

Can You Stop Taking Viibryd Suddenly?

Stopping Viibryd suddenly isn’t recommended because abrupt discontinuation can cause unpleasant side effects. Tapering off slowly lowers that risk by giving your body time to adjust to having less medication in your system, reducing or eliminating the side effects of stopping Viibryd.

“A taper should always be prioritized when discontinuing medications like Viibryd to minimize the potential for side effects of withdrawal unless the client is already taking a low dose, in which case it can often be discontinued and monitored.”

– Talkspace therapist Svetlana Stuck, PA-C

Common Viibryd Withdrawal Symptoms

The impacts of Viibryd withdrawal can be different from person to person. Everyone’s experience with medication is unique. Research shows several symptoms frequently show up during withdrawal periods, including nausea, dizziness, irritability, headache, nightmares, and “brain zaps.” It’s worth noting that there are limited studies on Viibryd withdrawal, so additional symptoms may occur. 

“Viibryd withdrawal symptoms can include headache, nausea, and dizziness as the most frequent, but other effects may also be present.”

– Talkspace therapist Svetlana Stuck, PA-C

Recognizing the signs of withdrawal can help you take care of yourself during the process. If things get too difficult, it’s essential to let your doctor know. They can suggest coping tools or other medications that might help.

Physical symptoms

Physical side effects of stopping Viibryd are common and can show up in several ways. You might feel new sensations in your body or shifts in your comfort level. You may feel sick in ways you don’t normally. Withdrawal side effects can range in intensity depending on factors like dosage, how long you’ve used a medication, and other personal health factors like weight and age. Most side effects are just your body’s response to chemical changes as the drug leaves your system. 

Physical symptoms of coming off Viibryd can include:

• Nausea
• Vomiting
• Headaches
• Dizziness
• Brain zaps (electric shock sensations)
• Tingling skin
• Sweating more than normal
• Diarrhea
• Nightmares
• Vivid dreams
• Fatigue
• Tremors
• Tinnitus (ringing in the ears)

Emotional and cognitive symptoms

There are several emotional and cognitive symptoms of Viibryd withdrawal. Coming off this medication can change how you think and feel. You might become anxious, sensitive, or more irritable. Mood swings and difficulty concentrating are also common. These are all normal reactions to stopping Viibryd, and understanding them can help you feel less worried if they do occur. 

Emotional and cognitive symptoms of coming off Viibryd can include:

• Anxiety
• Restlessness
• Mood swings or irritability
• Emotional instability or numbness
• Crying spells
• Confusion or brain fog
• Trouble concentrating 
• Memory issues
• Increased sensitivity
• Heightened stress response
• Depressed mood

Sleep disturbances

Sleep is often one of the first things that’s impacted when you stop treatment with a drug like Viibryd. It might be difficult to fall asleep, or you may wake up more often than usual throughout the night. It’s not uncommon to have nightmares or very vivid dreams. Sleep paralysis is another possible outcome of quitting Viibryd. You might be exhausted, but still toss and turn with insomnia most nights.

Sleep disturbances that can occur when coming off Viibryd can include:

• Insomnia
• Difficulty sleeping
• Nightmares
• Vivid dreams
• Feeling fatigued even after a full night’s sleep
• Frequently waking throughout the night
• Night sweats 
• Sleep paralysis (rare, but possible)

Strategies for Managing Viibryd Withdrawal

Fortunately, with the right strategies, information, and support, withdrawal from Viibryd doesn’t have to be unbearable. The following methods and tips can help you stop taking this medication safely and effectively with minimal or no noticeable side effects.

Gradual tapering

Tapering off a drug is always recommended for safety. Research suggests that Viibryd has an intermediate risk of antidepressant discontinuation syndrome. This generally means the slower your taper schedule, the better.

Your doctor will help you develop a plan that lets you gradually reduce your dose over time. The process can take several weeks, but a gradual approach helps minimize withdrawal symptoms by giving your body time to adapt while you slowly reduce the dose you take. 

Symptom management

If you experience any symptoms of withdrawal when coming off Viibryd, knowing how to manage them is critical. Self-help techniques like breathing exercises for anxiety, hydration, and gentle physical activity can help alleviate anxiety and nausea. You should also focus on maintaining healthy sleep hygiene and eating well as your body adjusts. Sometimes, even light changes to diet and exercise can offer improvements.

Seeking professional help

Occasionally, Viibryd withdrawal symptoms can feel like too much to handle on your own, but you’re not alone. If you’re struggling, contact a mental health professional or your doctor for guidance and symptom management tips. If your withdrawal is severe, your doctor might slow your taper schedule even further or offer medications to help manage the most uncomfortable symptoms.

FAQs About Viibryd Withdrawal

Understanding as much as possible about Viibryd withdrawal will help you go through the process with less stress and more confidence.

How long does it take to taper off Viibryd?

Tapering off Viibryd can take one to two weeks, but longer tapers may last over a month. The more extended your taper plan is, the less likely you are to have withdrawal symptoms. This can be important if you’ve been on Viibryd for a long time or take a higher dose.

While there’s no universal tapering schedule for Viibryd, and randomized clinical data isn’t available, your doctor or a mental health professional can help. They’ll be able to determine a dose adjustment that works for you based on your symptoms and treatment experience.

A Viibryd taper schedule depends on several factors, including:

• Dosage
• Age and weight
• How often you take it
• Other medications you’re currently on
• Other substances you use
• Your personal health
• Other mental health conditions
• How physically active you are

How long do Viibryd withdrawal symptoms last?

Withdrawal symptoms can start within days of taking your final dose of Viibryd. For most users, symptoms typically resolve within one to two weeks. However, some people have lingering effects that last several weeks. One study on antidepressant discontinuation that included Viibryd in its research found that the risk of withdrawal when you stop taking Viibryd is moderate. The median was just one day, and most people experienced symptoms lasting one to seven days. 

Viibryd’s half-life is estimated at about 25 hours, meaning that after 25 hours, about 50% of the drug is still in your system. This means the drug can clear completely out of your body in about five days. A longer half-life typically means a drug will cause milder or delayed withdrawal symptoms. 

How does Viibryd compare to other antidepressants?

It’s important to consider potential withdrawal symptoms when starting or stopping a new drug. So, how is Viibryd different from SSRIs and other classes of antidepressants when it comes to withdrawal? Viibryd shares many withdrawal symptoms with common SSRIs, including nausea, anxiety, irritability, headache, sweating, insomnia, and dizziness. For example, when you compare Viibryd vs Lexapro, Viibryd is more likely to cause gastrointestinal issues and mood swings, while Lexapro often triggers “brain zaps.”

Moving Forward: Tapering Safely with Support

Coming off of Viibryd doesn’t have to be an overwhelming experience when you have professional support. With a gradual, guided approach, withdrawal can be minimal and manageable. Advocating for yourself and your mental health means you don’t have to go through medication changes alone. This is your journey, and you should have the tools you need to get through any alterations to your treatment plan as smoothly and efficiently as possible. 

If you need help, Talkspace’s online psychiatric providers can guide you through the process of tapering off Viibryd and managing symptoms. We offer personalized care during or after withdrawal from any medication you’re taking and make mental health care convenient, accessible, and affordable. Whether you’re weaning off or just getting started, you can manage your Viibryd prescription online with a provider’s trusted guidance.

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Quick summary

• Viibryd (vilazodone) is an antidepressant that works like an SSRI but also activates serotonin receptors, which may ease both depression and anxiety symptoms.
• While it’s not FDA-approved for anxiety, doctors may prescribe it off-label.
• Some people notice improvements in anxiety within 1–2 weeks, though full effects may take up to 6–8 weeks.
• Side effects can include digestive upset, headaches, or insomnia, but Viibryd may cause fewer sexual issues or weight changes compared to other antidepressants.

Anxiety is one of the most common mental health conditions today. According to experts, nearly 20% of the population—over 40 million adults—are living with a type of anxiety disorder. Fortunately, it’s a treatable condition, and for some, Viibryd (vilazodone) can help manage symptoms. Viibryd is an FDA-approved drug used to treat depression that’s sometimes also prescribed off-label for anxiety. 

Because medications affect people differently, finding the right one is a crucial step in developing an effective treatment plan. This comprehensive guide will help you understand how Viibryd works for anxiety, its side effects, what you should know about taking it, and how it compares to other anxiety medications. 

As with any article on mental health, the information here isn’t intended to be used as personalized medical advice. If you or someone you care about is dealing with anxiety and needs help, consult a healthcare professional.

Does Viibryd Help with Anxiety?

If you’ve tried other medications in the past without getting the results you want, you might be wondering if Viibryd can work for you. Although it’s an antidepressant, using Viibryd for anxiety has gained popularity in recent years because it targets symptoms of depression and anxiety. 

Viibryd is in a class of antidepressants known as serotonin partial agonists and reuptake inhibitors (SPARIs). Like SSRIs, it blocks serotonin reuptake, allowing the “feel-good” chemical to stay active in the brain longer. It also stimulates serotonin receptors, which might enhance activity and ease anxiety symptoms.

This dual mechanism creates a calming, mood-stabilizing effect. In clinical trials, participants with generalized anxiety disorder (GAD) and depression saw a reduction in symptoms when taking Viibryd. Many people noticed reduced worry and panic and a decrease in physical symptoms, such as muscle tension and difficulty sleeping.

If you have anxiety linked to sadness, rumination, or feeling emotionally overwhelmed, Viibryd may offer more relief than other antidepressants. It’s worth noting that while Viibryd might be more effective for anxiety treatment than other drugs, more research is still needed.

How Long Does It Take Viibryd to Help Anxiety?

It’s natural to wonder how long Viibryd takes to work for anxiety. Some research indicates it can take between six and eight weeks to see the full effect of Viibryd, but some symptom relief can be observed earlier than that. For example, improvements like better sleep, sharper focus, or reduced worry often appear within one to two weeks.

Side Effects to Expect When Taking Viibryd for Anxiety

Like any medication, there are possible side effects when taking Viibryd. Most are mild and temporary, and research suggests they can fade as your body adjusts to having the drug in your system.  

Common side effects of Viibryd for anxiety include:

• Nausea
• Vomiting
• Diarrhea
• Digestive upset
• Difficulty sleeping 
• Insomnia
• Dry mouth
• Tremors
• Excessive thirst
• Dizziness or lightheadedness
• Strange or vivid dreams
• Headache
• Mild fatigue

You can experience sexual side effects when taking Viibryd, including decreased sex drive, difficulty with orgasm, or erectile dysfunction. However, these effects might be milder with Viibryd than with other SSRIs, according to some research.

Considerations for Taking Viibryd for Anxiety

When you first start taking Viibryd for anxiety, there are some considerations and precautions to be aware of.

• Viibryd should be taken with food. Do not skip meals while taking this medicine, as research shows it can reduce absorption and diminish efficacy. 
• Never stop taking Viibryd abruptly: Even if you feel better, it’s important to taper your dosage slowly to avoid Viibryd withdrawal symptoms. Your doctor or psychiatrist can help you come up with an effective and safe plan for weaning off your dose.
• Talk to your doctor about risks: If you have a history of bipolar disorder, bleeding risk, or liver problems. You should also let them know if you have a history of seizures.
• Consider its adverse effects: If you’re under 25, be aware of the increased risk of suicidal thoughts after starting Viibryd. It’s recommended to do frequent mood checks if you’re in this age group.
• Be cautious of taking multiple medications: Do not combine Viibryd with other antidepressants or any medications that affect serotonin without medical guidance. Taking drugs like triptans, tramadol, and other antidepressants can increase your risk of serotonin syndrome.
• Viibryd has fewer sexual side effects: Viibryd might be an option to consider if other SSRIs have impacted your sexual function or digestive system.
• Discuss with your doctor: Review your complete medical and mental health history with your doctor before starting Viibryd or any other drug for anxiety.

“If a client has failed other SSRI trials to treat their anxiety due to minimal results or side effects, they may be a good candidate to trial Viibryd.”

– Talkspace therapist Svetlana Stuck, PA-C

Viibryd vs. Other Anxiety Treatments

Always compare any medication you’re considering with other options to understand its benefits and limitations. This is true with Viibryd, too. 

“Patients who have not had results from other SSRIs may have more potential benefit from a trial of Viibryd due to its dual mechanism of action compared to other SSRIs.”

– Talkspace therapist Svetlana Stuck, PA-C

So, how is Viibryd different from other SSRIs? Viibryd’s dual mechanism action may offer more relief than other SSRIs, and some studies found similar or better symptom improvement when it’s taken for both anxiety and depression. Keep in mind that while Viibryd can be prescribed off-label for anxiety, it isn’t FDA-approved for this use. Long-term outcomes are still being studied, and not every drug will work the same way for every person who takes it. Be sure to dig deeper into the medications you’re considering on a case by case. Compare Viibryd vs Lexapro and other popular SSRIs, along with options outside of the drug class, like Viibryd vs Trintellix. 

Ultimately, if you take Viibryd for anxiety, you’ll need to be patient and see how it works for you. The “right” drug will always depend on your specific symptoms, treatment goals, medical history, and other individual factors. 

Start Online Anxiety Treatment

If you’re ready to take the first step toward successfully managing your symptoms of anxiety, it’s normal to feel overwhelmed. Working with a mental health professional can help. If you’re curious about Viibryd for anxiety, reach out for support.

Talkspace connects you with licensed and experienced online psychiatrist providers. You don’t have to deal with waiting rooms or need to fit an appointment into your already busy schedule. We make it convenient and simple to discuss your symptoms, health history, and future goals. You’ll work closely with a psychiatric provider to develop a personalized treatment plan that’s tailored to your exact needs. Talkspace providers can help you weigh the pros and cons, decide if Viibryd is a good fit, and monitor your progress.

If you’re ready to start exploring your prescription options for depression and anxiety, including Viibryd, reach out today. You may be able to obtain a Viibryd prescription online through Talkspace.

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