Why You Miss Your Toxic Ex on Valentine’s Day (and How to Stop)
Valentine’s Day is supposed to be about love, connection, and celebration. But if you're fresh out of a toxic relationship, it can feel like a gut punch. Instead of looking forward to flowers and dinner dates, you find yourself obsessing over someone who treated you like sh*t, but you still want them back.
You’re not crazy. You’re not weak. You’re human.
The emotional pull toward a toxic ex is powerful, and the pain is real. But the good news? You don’t have to stay stuck in this cycle.
In this post, we’ll break down:
✅ Why your brain tricks you into missing your toxic ex
✅ The psychological hold of toxic relationships
✅ Why Valentine’s Day intensifies these feelings
✅ How to stop craving someone who never valued you
✅ Healing strategies that actually work
If you’re in Pittsburgh, Philadelphia, or anywhere in Pennsylvania, looking for expert guidance, this is for you.
Why Do You Still Miss Your Toxic Ex? (Even When They Treated You Like Sh*t?)
1. Your Brain Is Addicted to the Highs and Lows
Toxic relationships operate like dopamine-fueled roller coasters, moments of extreme love followed by gut-wrenching rejection. This cycle rewires your brain to crave them, just like an addiction.
2. You Confuse Familiarity with Love
Humans crave what’s familiar, even when it’s harmful. If chaos and emotional unavailability felt normal in your past relationships, your brain associates toxicity with comfort.
3. You’re Seeking Closure That Will Never Come
Narcissists and emotionally abusive partners rarely give closure. You may feel like you just need one last conversation to “understand” why they treated you this way, but deep down, you know you’ll never get the answer that makes it make sense.
4. Valentine’s Day Exaggerates Emotional Longing
A 2023 study from Psychology Today found that individuals often feel more distressed than expected on Valentine’s Day due to increased thoughts about past relationships. Seeing couples post their “perfect” relationships online can trigger loneliness and nostalgia, but social media isn’t reality.
5. Social Media Keeps You Stuck
Speaking of social mediam are you still checking their Instagram or watching their stories? 88% of people admit to checking their ex’s social media after a breakup, even though they know it makes them feel worse. The more you lurk, the longer you stay trapped.
How to Stop Missing a Toxic Ex on Valentine’s Day
1. Go No Contact (Seriously, Block Them)
If you haven’t already, BLOCK. DELETE. REMOVE.
Think about this: Every time you check their page, you’re re-opening a wound that should be healing.
2. Replace Toxic Nostalgia with Reality Checks
When you find yourself romanticizing the relationship, ask yourself:
➡️ Was I ever truly happy in this relationship?
➡️ How did they actually make me feel on a daily basis?
➡️ Would I want a friend or loved one to be treated the way I was?
3. Unfollow & Mute Valentine’s Day Triggers
Social media algorithms will shove couple content down your throat this week. Mute or unfollow accounts that make you feel worse.
4. Create a “Goodbye Letter” (And Don’t Send It)
Write a letter saying everything you wish you could say to your ex, but never send it. This is for your healing, not for their validation.
5. Shift the Focus to Self-Love & Growth
Plan a solo Valentine’s Day ritual that celebrates YOU.
Book a spa day.
Go on a weekend trip to Pittsburgh, Philly, or your favorite PA getaway. Take yourself to an amazing brunch in Pittsburgh or take yourself to a dinner/enertainment show in Philadelphia.
Start therapy (we’ll talk about that next). Or jump right too it and check out what I offer, this is my speciality!
When to Seek Therapy for Toxic Relationship Recovery
If you’re feeling:
❌ Emotionally stuck and unable to move on
❌ Obsessed with getting answers from your ex
❌ Trapped in a cycle of self-blame and rumination
❌ Drawn back into toxic patterns with new relationships
It’s time to seek professional support.
A licensed trauma therapist can help you:
✔ Detach from toxic relationship patterns
✔ Rebuild your self-esteem and confidence
✔ Understand why you stayed, and how to break free for good
If you’re in Pittsburgh, Philadelphia, or anywhere in Pennsylvania, I offer virtual trauma therapy sessions to help you heal from toxic relationships.
Schedule your free consultation by clicking here.
FAQs: Your Biggest Questions Answered
1. Why do I still miss my toxic ex despite knowing they were bad for me?
Your brain gets hooked on the highs and lows of the relationship. It's not love, it's trauma bonding.
2. How can I cope with loneliness on Valentine's Day after a breakup?
Plan something special for yourself. Treat yourself like you wish your ex had treated you.
3. Is it normal to want to contact my toxic ex on holidays?
Yes, but that doesn’t mean you should. Wanting comfort is human, but reaching out will set you back.
4. What are the best ways to avoid contacting my toxic ex?
Block them, delete their number, and remove social media triggers. Out of sight, out of mind.
5. How can I focus on self-love after a toxic relationship?
Therapy, self-care, and surrounding yourself with people who truly value you.
You Deserve More
Valentine’s Day doesn’t have to be a painful reminder of what you lost, it can be a turning point toward what you truly deserve.
Let this year be the time you choose yourself.
If you’re struggling to move forward from a toxic relationship, let’s work together. I offer virtual trauma therapy and intensives across Pittsburgh, Philadelphia, and all of Pennsylvania.
Schedule a FREE 15-minute consultation with me now by clicking this link.
Take this free quiz to see if you are over your toxic ex or if they are still living rent-free in your head.
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Disclaimer: Listen, what you see here on my blog or social media isn’t therapy, it’s meant to educate, inspire, and maybe even help you feel a little less alone. But if you’re in it right now and need real support, please reach out to a licensed therapist in your state who can walk alongside you in your healing journey. Therapy is personal, and you deserve a space that’s all about you. If you’re in PA and looking for a trauma therapist who gets it, I’m currently accepting new clients for trauma intensives. Let’s fast-track your healing journey, because you deserve to feel better, sooner.
Research Brief Author: Mariah J. Zur, M.S., LPC, CCTP
