7 Stages of Limerence Affair & How to Break Free From the Fantasy

It starts as a spark—unexpected, thrilling, almost innocent. A glance that lingers too long, a conversation that feels electric, a connection that seems to light up something forgotten inside you.

You tell yourself it’s nothing… but your thoughts keep circling back to them—their voice, their texts, the way they “get you.” Suddenly, your moods rise and fall based on how close—or far—they feel.

You may already be pulling away from reality, from your partner, and from your own center. It’s not love exactly… but it feels like love—obsessive, beautiful, torturous love.

If you’re here, you might already be in the middle of something you can’t name—or can’t stop. What you’re going through has a name: limerence affair. And it doesn’t stay simple for long.

What is a limerence affair?

A limerence affair isn’t always about sex—or even about love. It’s about intense emotional obsession, often with someone who isn’t your partner. You daydream constantly, crave their attention, and feel a rush just thinking about them.

They seem perfect… even if you barely know them. It might start as friendship, a “harmless” connection, or a sudden pull you can’t explain. But over time, that pull can become all-consuming.

The highs are addictive; the lows are crushing. And all the while, reality slowly fades into the background—sometimes without you even realizing it.

7 stages of a limerence affair

When limerence takes root, it rarely announces itself. It tiptoes in—dressed as harmless curiosity, a spark of chemistry, or the feeling of being “seen.” But over time, what started small can begin to take over your emotional world.

These stages don’t always unfold in neat order, and not everyone goes through them. Still, they reveal just how intense and consuming a limerence affair can become.

Stage 1: The spark (initial encounter)

It often begins with a moment that feels surprisingly magnetic. You notice them, and they notice you. Maybe it’s a look, a shared joke, or a burst of unexpected chemistry.

It’s exciting, novel, and feels completely innocent… for now. But something inside you shifts. They leave a mark on your mind, and it doesn’t go away as easily as you’d expect.

• What it feels like

You feel lit up in their presence. Even a five-minute conversation can make your whole day feel brighter. You replay moments, wonder what they meant, and feel strangely alive in a way you didn’t realize you missed.

• A quiet red flag: You start looking forward to seeing them more than you look forward to seeing your partner.

Stage 2: Emotional fixation

Now, you can’t stop thinking about them. You mentally rehearse conversations, stalk their social media, and imagine what it would be like to spend time together, more time.

It becomes hard to focus. You crave their attention and feel disappointed or restless when you don’t get it. This stage can sneak up on you… and stay longer than you’d like.

• What it feels like

They’re in your head constantly—during meetings, while driving, even when you’re with your partner. You feel swept away like they’ve become your emotional center of gravity, whether you want them to or not.

• A quiet red flag: You start hiding how often you’re thinking—or talking—about them.

Stage 3: Fantasy building

Here, imagination begins to overshadow reality. You start assigning meaning to little gestures—an emoji, a compliment, a passing glance.

In your mind, you build a version of them that’s idealized, perfect, or impossibly understanding. You picture a future, a life, a version of “what if…” that feels sweeter than what’s real.

• What it feels like

Your mind becomes a movie theater, playing scenes of the two of you—laughing, talking for hours, even escaping your current life. These fantasies feel like comfort, but they pull you further from the truth.

• A quiet red flag: You feel more connected to who they are in your mind than who they actually are.

Stage 4: Seeking signs and reciprocity

Now, you’re hyper-aware of every interaction. You analyze how quickly they text back, what their tone means, and whether they’re just being friendly or flirting.

You begin adjusting your own behavior—dressing differently, lingering longer, “accidentally” bumping into them. And you feel elated or crushed based on the smallest cues.

• What it feels like

Every message feels loaded with hidden meaning.

A short reply? Panic.

A smile in the hallway? Bliss.

Your emotional world becomes tied to decoding their every move—even when there’s nothing to decode.

• A quiet red flag: Your day feels ruined or euphoric, depending on how they responded to a text.

Stage 5: Emotional dependency

At this point, your moods revolve around them. You might feel anxious if they seem distant and euphoric if they show interest.

You begin to need their validation, just to feel okay. It can feel like your day, your week, or even your sense of self depends on how connected you feel to them.

• What it feels like

You’re no longer in control. If they pull back, you spiral. If they lean in, you float. It’s exhausting, and somewhere deep down, you know this kind of high-low rollercoaster isn’t healthy.

• A quiet red flag: You check your phone compulsively, hoping for a sign they still care—even if they’ve never said they do.

Stage 6: Avoidance of reality

You start justifying what’s happening. You might say, “We haven’t done anything wrong,” or “I deserve to feel this alive.” You minimize the emotional intensity—or hide it completely.

You begin detaching from your real life: your partner, your responsibilities, your values. Facing reality feels too painful, so you don’t.

• What it feels like

You’re living in a split-screen world—one side is fantasy, and the other is your actual life. And the more vivid the fantasy becomes, the harder it is to face what that escape might be costing you.

• A quiet red flag: You stop sharing parts of your day with your partner that involve this person, even casually.

Stage 7: Emotional crash or revelation

Eventually, something breaks. Maybe they pull away, or you realize you’re losing yourself. The high fades, and the aftermath can feel devastating—shame, confusion, grief, even guilt.

Or clarity hits like a wave, and you see the fantasy for what it was. Either way, it’s a sobering moment.

• What it feels like

It’s like waking up from a dream you didn’t want to end. The glow is gone. You feel raw, maybe foolish… but somewhere inside, you also feel the first flicker of freedom returning.

• A quiet red flag: You grieve something that never fully existed—and it hurts more than you expected.

What makes a limerence affair so hard to let go?

Letting go of a limerence affair isn’t just about cutting ties—it’s about untangling a fantasy that felt real. The emotional highs are intoxicating, and the lows are addictive in their own way.

Your brain gets hooked on hope, on “what if,” on the rush of feeling wanted or alive again. It’s not just the person—it’s who you got to be around them or who you imagined you were.

Even when you know it’s not sustainable, part of you still clings. Because losing the fantasy can feel like losing something beautiful… even if it never truly existed.

How to break free from the fantasy: 5 practical tips

Breaking free from the emotional grip of limerence takes patience and kindness, especially toward yourself. It’s not about snapping out of it overnight or pretending it didn’t mean something.

Instead, it’s about quiet, steady shifts that help you return to your center. No judgment, no shame… just one grounded choice at a time. Here are gentle and grounded tips to breaking free from the emotional grip of limerence:

1. Limit contact—even mentally

If you can, reduce or pause direct communication. But also notice how often you think about them. Gently interrupt the mental replays; name them when they happen. You don’t have to be harsh—just honest. Less contact gives space for clarity to grow.

• How to do it

Mute their notifications, remove them from your “close friends” or favorites list, and take a pause from checking their updates. When they pop into your thoughts, say—aloud or silently—”That’s not helpful right now,” and gently shift focus.

2. Stop feeding the fantasy

Try not to scroll through their social media, reread old texts, or imagine scenes of “what could be.” These loops might feel comforting, but they keep you stuck. Reality is quieter—but far more healing. Choose real over idealized, even when it feels boring.

• How to do it

Delete or archive your message history. Unfollow or mute their posts. When you catch yourself daydreaming, do something tactile—wash your hands, touch your chest, take a deep breath—to bring yourself back to the moment.

3. Anchor back into your actual life

Reconnect with what’s in front of you—your partner (if applicable), your friends, your routines, your goals. Limerence thrives in the gaps; filling those spaces helps dissolve its power. Start with simple joys: a walk, a deep conversation, a creative project.

• How to do it

Schedule one fulfilling thing every day—something just for you. Call a friend, revisit a hobby, or plan a small outing. The more you invest in your real world, the less appealing the fantasy becomes.

4. Write down the truth, not the dream

List what’s real about this person and the situation. Be kind but clear. Notice inconsistencies, unavailability, or how they’ve made you feel long-term. Seeing it on paper can help disrupt the illusion… and remind you what you truly deserve.

• How to do it

Divide a page into two. On one side, write what you’ve fantasized about; on the other, list the facts. Reread it when the longing flares up. Let your words become a mirror that gently brings you back to the truth.

5. Get support if you need it

You don’t have to untangle this alone. Therapy, coaching, or even a trusted friend can help you make sense of it all, without shame. Sometimes, just saying it out loud breaks the spell. You’re not weak for needing help; you’re strong for seeking it.

• How to do it

Reach out to someone you trust and say, “I need to talk about something that’s been weighing on me.” Or find a therapist who understands attachment and limerence dynamics. Even one honest conversation can create a powerful shift.

Watch this video where psychiatrist Dr. Tracey Marks shares 4 powerful techniques to help you break free from obsessive thoughts, heal from betrayal trauma, and gently reclaim your peace of mind:

How to tell your partner about the affair (if you choose to)

Not everyone chooses to tell—and that’s a deeply personal decision. But if you’re committed to rebuilding trust, secrecy can quietly damage what you’re trying to save. Honesty, though painful, can be a step toward repair.

If you do tell them, choose a calm, private moment. Speak with care, not panic. Take responsibility without blaming or oversharing. Let them react—without trying to manage their feelings.

You don’t need perfect words, just real ones. And if it feels too big to do alone, a therapist can help you both hold the truth together.

FAQs

Limerence often stirs quiet, complicated questions, especially for those experiencing it or affected by it. These brief responses offer clarity and reassurance for managing its emotional impact and relationship challenges.

• Is limerence a symptom or a cause of marital problems?

It can be both. Sometimes, limerence grows from unmet emotional needs within the marriage; other times, it creates distance where there was none before.

It often acts as a signal—something isn’t being expressed or faced. Rather than blame, it helps to look at limerence as a prompt for deeper self-awareness and relational reflection.

• How big a betrayal is an emotional affair that hasn’t become physical?

For many, emotional affairs cut just as deeply, sometimes more than physical ones. The secrecy, emotional intimacy, and energy invested elsewhere can create real wounds.

Even if no lines were “technically” crossed, the loss of trust and connection feels real. Betrayal isn’t only about actions; it’s also about where our hearts and loyalties quietly drift.

• How long does limerence last in an affair?

Most limerence affairs last between 6 to 36 months, though the emotional intensity usually peaks early on. Over time, the fantasy begins to fade—or unravel.

The duration depends on contact, reinforcement, and what’s being avoided emotionally. Even when it ends, the echo can linger… especially if the underlying patterns haven’t been addressed.

• Does waiting for a limerent spouse to “snap out of it” work?

Waiting in silence rarely changes much. Limerence has its own emotional engine, and without open conversations or boundaries, it can drag on.

Gentle honesty, clear limits, and sometimes outside support can help shift things faster than hoping they’ll just wake up one day. Your pain matters, too—it’s okay to ask for more than patience.

• What’s the most important advice for someone whose spouse is limerent for someone else?

Don’t shrink yourself. It’s easy to take the blame, beg for attention, or silently wait. Instead, stay grounded in your worth. Set compassionate boundaries, speak your truth, and take care of your emotional needs.

Whether they stay or go, you deserve honesty, respect, and to feel emotionally safe again—even if the path takes time.

Choosing clarity over illusion

A limerence affair can feel magical, overwhelming, even life-altering—but at its core, it’s often built on longing, not reality. Choosing clarity doesn’t mean denying the feelings you had; it means gently seeing them for what they were.

The rush, the ache, the fantasy… they all served a purpose, but they don’t have to define your future. You’re allowed to outgrow what once consumed you. You’re allowed to come home to yourself—slowly, kindly, honestly.

And even if it hurts a little at first, there’s something quietly powerful about letting go of illusion to make space for something real.