10 Things To Do When You Are Hurt

This post is here to help you heal and deal with the hurt and pain life has thrown at you. Keep reading to find your way back to yourself and finally let go of the weight pulling you down.

Sometimes, life hits you hardest when you’re not ready for it.

No matter how strong you think you are, your heart will still feel pain. It will still get hurt.

You can try to protect yourself by building walls, but doing that also shuts out the good feelings you deserve to experience.

If you want to feel love in its full power, you have to risk getting hurt.

And for me, I’d rather risk it than live my whole life hiding just because I’m afraid of pain.

But here’s the big question — if getting hurt is a part of life and even necessary to truly live, how can you handle the pain without losing yourself?

How do you move forward after heartbreak?

How do you keep betrayal from turning your heart bitter and full of doubt?

And how do you remind yourself that someone’s cruel words say more about them than they do about you?

You’ll find answers to all of this and more in this kind and simple guide to healing after hurt.

Before we start, make sure to save this post so you can come back to it whenever you need.

What To Do When You Are Hurt

1. Let yourself feel it

I used to believe that staying strong meant pretending nothing hurt me.

But the more I tried to push away my feelings, the heavier they became.

Now, when I’m hurt, I allow myself to cry, sit quietly, or even scream into a pillow if I need to.

There’s no shame in feeling your pain.

In fact, giving yourself permission to feel it fully is the first step toward healing.

You don’t have to be okay right away.

You just have to let yourself feel what you feel.

2. Take a break from the world

When I’m really hurting, I usually need some space.

I step away from social media, avoid too many conversations, and just spend time by myself.

It’s okay to disconnect and recharge.

You’re not being rude or selfish.

You’re taking care of yourself, and that’s what matters most right now.

Sometimes a quiet room, a blanket, and some silence can help more than anything else.

3. Talk to someone you trust

Even though I value my alone time, I’ve learned that I can’t heal all by myself.

Whenever I feel overwhelmed, I call a friend, my mom, or even write an email to someone I trust.

Talking about what hurt me helps me make sense of it.

Sometimes just hearing someone say “I understand” is enough to feel a little lighter.

You don’t have to go through your pain alone.

Find someone who listens without judging.

4. Write it all down

One of the best things I do when I’m hurt is grab a notebook and start writing.

I write about what happened, how it made me feel, and what I wish I could say.

There’s something about putting your feelings on paper that makes them easier to carry.

It doesn’t need to be perfect or even make sense.

Just write whatever comes to mind.

You might even discover things about yourself you didn’t realize before.

5. Go outside for a walk

When my mind feels like a storm, I force myself to step outside.

I take slow walks, even if it’s just around the block.

Breathing fresh air and feeling the sun or wind on my skin reminds me that life goes on, even when I’m hurting.

Nature has a quiet way of calming me down.

It doesn’t fix everything, but it helps me take one small step toward feeling better.

6. Do something kind for yourself

When I’m hurt, I treat myself the way I’d treat a friend who’s going through a hard time.

I make myself a warm drink, watch a comforting movie, or cook my favorite meal.

It’s easy to forget that you deserve kindness from yourself too.

You don’t need anyone else’s permission to take care of you.

Small acts of self-care remind me that I’m still worthy, even when I feel broken.

7. Avoid making big decisions right now

Whenever I’m deeply hurt, I feel this urge to make drastic changes — to quit something, say something harsh, or cut someone off completely.

But over time I’ve learned that decisions made in pain often come from a place of anger or fear.

Now, I try to pause and give myself time before deciding anything big.

Let your emotions settle first.

You can always act later when you’re calmer and clearer.

8. Remind yourself it’s not all your fault

When someone hurts me, my first instinct is to blame myself.

I replay everything I said or did and wonder if I caused it.

But I’ve come to understand that other people’s actions often have more to do with them than me.

Hurt happens because humans are imperfect — including me, including them.

That doesn’t mean you don’t take responsibility where needed, but don’t carry more than your share.

You deserve forgiveness too, especially from yourself.

9. Do one small thing that moves you forward

After being hurt, it’s tempting to just stay in bed and shut down completely.

And while rest is good, staying stuck for too long only makes it harder.

I try to do just one small thing — even if it’s as simple as washing the dishes, sending an email, or taking a shower.

One little step can remind you that you still have control over your day.

And those small steps slowly add up to big changes over time.

10. Believe that healing is possible

When the pain is fresh, it feels like it’s going to last forever.

But I promise you — it doesn’t.

I’ve been hurt in ways I thought I’d never recover from, and yet here I am, still standing.

Even if you can’t see it right now, trust that your heart is stronger than you think.

Each day, you heal a little more.

Don’t give up on yourself.

You’re not broken beyond repair.