How to Get Over Infidelity in a Relationship: 13 Realistic Tips

It hits like a wave, doesn’t it?

The moment you find out, or even just suspect, that someone you trusted has crossed a line. Maybe your heart dropped, your chest tightened, and suddenly… everything felt different.

Some days you’re angry, other days you’re numb. You wonder if you’ll ever feel “normal” again, or if you’ll always carry this weight in your chest.

Infidelity shakes more than just a relationship. It stirs up your sense of safety, your self-worth, and the stories you’ve built together. People might say, “Just move on,” but it’s never that simple.

You’re not weak for struggling. You’re human for feeling betrayed, confused, or even strangely hopeful. And somewhere in this mess, you’re slowly figuring out how to get over infidelity on your own terms.

What does it mean to get over infidelity?

Getting over infidelity doesn’t mean forgetting what happened or pretending it didn’t hurt. It’s not about rushing to forgive or forcing yourself to “move on” before you’re ready. Sometimes, it means rebuilding the relationship with stronger boundaries. Other times, it means walking away with your head held high.

It’s the quiet process of picking up the pieces, figuring out what you need, and choosing peace over chaos—again and again. Getting over infidelity is less about fixing the past and more about learning how to carry your heart into the future, with care.

13 realistic tips to help you heal from infidelity

Betrayal cuts deep. And while no two people heal in exactly the same way, there are a few steps that many find helpful along the way.

Some are about holding space for your emotions, while others ask you to gently shift forward, without pretending the pain didn’t happen. Healing isn’t linear, but it is possible, especially when you take it one step at a time.

1. Let yourself feel everything

Numbness, rage, confusion, sadness… they might all show up in the same hour. You don’t need to hide those feelings or make them smaller for anyone’s comfort, not even your own. Trying to bottle it up or rush past the pain can actually slow down healing.

Instead, give yourself permission to feel it all. This emotional honesty is the beginning of clarity and strength. You’re not “too much”; you’re grieving.

Here’s what you can do:

• Set aside 10–15 minutes a day to check in with your feelings without distractions
• Try labeling what you feel out loud or in writing—no need to explain, just name it
• Let yourself cry, sit in silence, or even scream into a pillow if needed

2. Avoid quick decisions right after discovery

In the shock of betrayal, it’s tempting to do something fast—end the relationship, forgive immediately, or even retaliate. But your heart is still reeling. Making major decisions during this emotional storm might lead to regret.

Give yourself time to sit with the truth before you act on it. You don’t need all the answers today. Right now, protecting your peace matters more than solving everything.

Here’s what you can do:

• Give yourself a “no big decisions” window of at least a few weeks
• Let trusted friends or a therapist hold space without pushing advice
• Write a list of possible next steps, but revisit it only when your emotions settle

3. Set clear emotional and physical boundaries

After infidelity, things feel uncertain.

What’s okay now?

What’s not?

Boundaries help bring structure to chaos. You get to decide what you’re ready to talk about, how much access your partner has, and what you need to feel emotionally safe.

Whether you’re staying or not, boundaries are not selfish—they’re survival. They remind you (and others) that your healing is the priority.

Here’s what you can do:

• Clearly communicate when and how you’re willing to talk about the infidelity
• Ask for space if needed, and be firm about communication breaks or physical distance
• Keep a list of what makes you feel emotionally safe, and use it to guide your choices

4. Talk to someone you trust

Trying to carry this pain alone can make it heavier. Whether it’s a close friend, a therapist, or even a support group, letting someone in can feel like a deep breath for your nervous system.

You deserve to be heard without judgment. Choose someone who won’t rush you to forgive or tell you how to feel. Just someone who’ll sit beside you in it.

Here’s what you can do:

• Reach out to one person you trust and say, “Can I talk about something painful?”
• Explore local or online support groups for infidelity survivors
• If therapy is available to you, book one session just to see how it feels

5. Journal your thoughts without censoring

Sometimes the mind spins in loops—”Why did this happen? Was it me? Can I ever trust again?”

Writing these thoughts out can help untangle them. A journal doesn’t interrupt or try to fix you. It lets you be messy, raw, confused, hopeful, or heartbroken.

Over time, reading your own words may even show how far you’ve come. Let it be your safe, private place.

Here’s what you can do:

• Set a timer for 10 minutes and write freely about whatever’s on your mind
• Use prompts like “What hurts the most right now?” or “What do I wish I could say?”
• Keep a notebook or digital document that’s just for you—no editing, no judgment

6. Don’t compare your healing to anyone else’s

It’s easy to fall into the trap of “they moved on faster,” or “they stayed and worked it out—why can’t I?” But your story, your pain, and your values are your own.

Some people stay, some leave, and some take years to decide. That doesn’t make you wrong or weak. Wondering “How do you get over infidelity?” isn’t a question with just one answer.

Here’s what you can do:

• Unfollow or mute accounts that make you feel like you’re “doing it wrong”
• Write a reminder: “I’m allowed to heal at my own pace,” and keep it somewhere visible
• Reassure yourself out loud: “Their path is not mine. And that’s okay.”

7. Understand that trust won’t rebuild overnight

Even if your partner is remorseful and committed, trust takes time—lots of it. You can’t force yourself to trust again just because they say the right things. Look for patterns, not promises.

True repair shows up in consistent actions, patience, and accountability. Don’t rush your instincts. Rebuilding trust is possible, but only when it feels earned, not demanded.

Here’s what you can do:

• Observe whether their actions align with their words over time
• Keep a private journal of what makes you feel safer or less secure
• Let your partner know what behaviors help rebuild trust, and what breaks it further

8. Focus on your physical and mental well-being

Heartache isn’t just emotional—it takes a toll on your body, too. You might forget to eat, sleep poorly, or feel physically exhausted. Caring for your body can ground you when everything else feels upside down.

Gentle walks, proper meals, deep breaths, or even a good cry in the shower count. Healing your heart includes nurturing your whole self.

Here’s what you can do:

• Make small daily goals: drink water, take a walk, stretch for five minutes
• Choose one comforting routine, like tea at night or music in the morning
• Let yourself rest without guilt. Your body is working hard to hold your emotions

9. Limit your exposure to triggering content

Scrolling through social media or watching shows filled with perfect couples or messy cheating dramas might send you spiraling. Protect your peace.

It’s okay to mute, unfollow, or take a break from content that stirs up more pain. Your nervous system doesn’t need more chaos. Choose what feels soothing, not what intensifies the wound.

Here’s what you can do:

• Curate your feed by following accounts focused on healing and self-compassion
• Turn off notifications for a few days if scrolling feels overwhelming
• Create a playlist or list of media that feels safe and comforting

10. Don’t pressure yourself to forgive too soon

Forgiveness is often painted as the goal, but it’s not a race or a requirement. It’s okay if you’re not ready or if you never reach that place.

Forgiveness that’s forced can feel like betrayal all over again. Let it come naturally, if it comes at all. For now, focus on what you need to feel whole again.

Here’s what you can do:

• Journal about what forgiveness means to you, without any pressure to act on it
• Notice if others are pushing you to “just let it go”—and remind them you’re not there yet
• Give yourself permission to heal without tying it to forgiveness

11. Be honest with yourself about your relationship

Is this a one-time mistake or a pattern?

Do you still feel emotionally safe?

Do your values still align?

These questions are hard, but necessary. Getting clarity about where you truly stand can bring relief, even if it’s painful at first. This is part of how to get over infidelity—not just surviving it, but understanding what it meant to you.

Here’s what you can do:

• Make a list of “what’s changed” and “what hasn’t” since the infidelity
• Ask yourself what a healthy relationship looks like for you moving forward
• Talk to a therapist or coach if you’re struggling to make sense of your feelings

12. Try not to seek validation from the person who hurt you

It’s natural to want answers—”Do you still love me? Was I not enough?” But sometimes, their explanations won’t soothe the ache. The person who hurt you may not be capable of giving the comfort you need.

This isn’t your fault. Seeking healing inside yourself, or with others who can hold space, often feels more stable than depending on the source of the pain.

Here’s what you can do:

• Write a letter to them—but don’t send it. It’s for you to process, not them
• Seek support from friends, mentors, or professionals who don’t have conflicting loyalties
• Repeat to yourself: “I don’t need their words to validate my worth”

13. Trust that healing is not linear, but it will come

Some days will surprise you with peace; others might drag you backward. That’s okay. Healing isn’t about having perfect progress—it’s about showing up for yourself, again and again.

You’re not broken; you’re healing. And while you may not see the full picture yet, something strong is taking shape inside you. Keep going, gently.

Here’s what you can do:

• Track small wins: a moment of peace, a laugh, a calm conversation
• Be kind to yourself on hard days instead of assuming you’ve failed
• Create a “hope list” of things you look forward to as you heal

What are the common emotional effects of infidelity?

Infidelity can shake your emotional world in ways you didn’t see coming. One moment you feel devastated, the next—angry, numb, or even strangely calm. It’s not just about the betrayal itself, but what it does to your sense of safety, identity, and connection.

You might start questioning your worth, your instincts, or the entire relationship. And the emotions don’t follow a tidy timeline… they often overlap and resurface without warning. That doesn’t make you weak—it makes you human.

Here are some common emotional effects of infidelity:

• Deep sadness or grief
• Intense anger or resentment
• Anxiety or racing thoughts
• Numbness or emotional shutdown
• Low self-esteem or self-doubt
• Feeling betrayed or humiliated
• Difficulty trusting again—even yourself

Infidelity doesn’t just break trust—it unsettles your emotional balance in ways that can feel overwhelming or even disorienting. These feelings might not make sense to anyone else, and that’s okay.

You’re allowed to feel all of it, even when it’s messy. Healing starts when you stop judging your emotions and start holding space for them instead.

7 reasons it is so hard to move on after being cheated on

Moving on after betrayal isn’t just about “getting over it.” Cheating touches deep emotional layers—some you didn’t even know existed. It shakes your sense of reality, safety, and even self-worth.

That’s why moving forward feels anything but simple. And no, you’re not overreacting. There are real reasons why this kind of hurt stays with you.

1. Your sense of trust is shattered

Trust is something we build over time—slowly, gently, and with intention. When it’s broken through cheating, it doesn’t just affect how you see your partner, but how you see the world.

Suddenly, safety feels like a distant memory. Even if you want to move on, your heart might still be on high alert. And that’s completely understandable.

• What it may look like

You might find yourself double-checking every message your new partner sends or feeling tense when they go out without you. Even harmless actions can stir anxiety.

A missed call suddenly feels suspicious, and simple words like “I’m just tired” might trigger panic. It’s not that you want to be paranoid—your nervous system is still recovering from the last betrayal.

2. You start doubting your own judgment

After being cheated on, many people wonder, “How did I not see it?” That self-blame can be brutal. You might begin questioning your instincts, memories, and choices.

This loss of self-trust makes it even harder to step forward confidently. Healing isn’t just about forgiving them—it’s about learning to trust yourself again.

• What it may look like

You may scroll through past messages or replay conversations in your mind, wondering what signs you missed. You second-guess your decisions, even outside of relationships.

Choosing a friend, picking a restaurant, or saying “yes” to something might now feel like a trap. It’s not just about them lying—it’s about you no longer feeling sure of your own reality.

3. The emotional pain feels overwhelming

Infidelity isn’t just a break in the relationship—it’s a break in your emotional world. Feelings like betrayal, sadness, rage, and confusion can crash into you all at once.

And they don’t disappear overnight. The intensity of the pain can make you feel stuck, even when your mind tells you to move on.

• What it may look like

Some days you wake up crying, even though you felt okay the night before. A song, a scent, or even silence can bring the pain rushing back.

You might go from laughing with friends to tearing up in the bathroom within minutes. The pain isn’t always loud—sometimes, it’s the quiet ache that lingers long after everyone else thinks you’ve “moved on.”

4. There are memories and “what ifs” everywhere

Songs, places, inside jokes… they all hold meaning, and suddenly, they feel like landmines. These reminders can trigger waves of grief or anger when you least expect them.

The mind clings to the past, replaying moments and wondering how things could’ve gone differently. Letting go of those “what ifs” is a slow and painful process.

• What it may look like

You pass the café where you used to meet, and suddenly your chest tightens. You see a photo from a trip you thought meant something, and the questions flood in: “Was it all fake?” or “Was that night already a lie?”

Even watching couples on TV can stir up flashbacks you wish you could forget. The past feels too close to ignore.

5. You might still love them

Here’s one of the hardest truths—love doesn’t always disappear when someone hurts you. You may still miss them, crave their comfort, or want the version of them you thought you knew. This emotional conflict is exhausting.

How do you leave someone your heart still longs for, even when they broke it?

• What it may look like

You reach for your phone to text them, even though you told yourself you wouldn’t. Their favorite hoodie is still in your closet, and you can’t quite bring yourself to move it.

A joke pops into your head, and they’re still the first person you want to tell. Missing them doesn’t mean you want to go back—it just means your heart hasn’t caught up yet.

6. The betrayal affects your self-worth

Cheating often leads people to wonder if they were “enough.” Attractive enough, attentive enough, exciting enough… The truth is, their choices reflect them, not your values. Still, it’s common to internalize the betrayal. Rebuilding your self-worth after infidelity takes patience, self-compassion, and time.

• What it may look like

You start comparing yourself to the person they cheated with, picking apart your body, personality, or even your laugh. You might feel afraid to flirt, date, or show vulnerability again.

Compliments don’t land the way they used to, and deep down, you wonder if anyone could truly choose you. The hurt becomes a filter you see yourself through, and it takes time to clean it off.

7. You didn’t get closure—or maybe you did, and it still hurts

Sometimes, you never get answers. Other times, you get them, and they only deepen the wound. Closure isn’t always clean or satisfying.

You might still carry unanswered questions or feel unsettled, even after the final conversation. And that’s okay. Closure isn’t a switch; it’s something you build within yourself, little by little.

• What it may look like

Maybe they ghosted after the truth came out, or maybe they said, “It didn’t mean anything,” and you’re left spinning. You keep rereading the last message, hoping a new meaning will appear.

Even if you ended things on your terms, something still aches. You might feel stuck in the loop of wanting just one more conversation, even though you know it won’t fix anything.

Should you stay or leave after infidelity?

Infidelity shakes everything—your trust, your future plans, your gut feelings, and sometimes even your sense of self.

After the shock fades, this question often lingers quietly in the background: Do I stay, or do I go?

It’s rarely a simple answer. Some people choose to stay and rebuild—slowly, intentionally. Others walk away to reclaim peace and clarity. Neither path is weak, wrong, or easy. What matters most is whether the path you choose feels aligned with your values, your safety, and your healing.

If you’re still weighing your options, this table may help gently lay things out.

Staying after infidelity	Leaving after infidelity
You still love them and see potential for change.	You feel peace at the thought of starting over.
Your partner shows deep remorse and takes full responsibility.	They've blamed you, minimized the hurt, or shown no real change.
You both commit to therapy or rebuilding trust with honesty.	You feel exhausted trying to fix something they keep breaking.
The infidelity was a one-time event and not part of a toxic pattern.	There’s a repeated history of lying, cheating, or emotional abuse.
You believe trust can be rebuilt over time with effort.	You feel unsafe, disrespected, or unable to imagine trusting them again.
You’ve both agreed to open, uncomfortable conversations—no more hiding.	Conversations feel defensive, one-sided, or manipulative.
Staying feels like a choice, not a trap or an obligation.	Leaving feels like freedom, not failure or fear.

How long does it take to get over infidelity?

There’s no fixed timeline for healing after betrayal. Some people begin to feel more like themselves in a few months, while others carry the weight for years.

It’s not a race, and it’s definitely not linear. Healing from infidelity is a personal, layered journey—one that depends on your heart, your story, and what comes next.

1. It depends on how the betrayal happened

Was it a one-time mistake or a long-term secret?

The depth of the deception matters. Some wounds are surface-level; others go deep. Your timeline may shift based on how much trust was broken and how safe (or unsafe) you feel now.

• What you need to remember: The deeper the hurt, the longer it may take—and that’s completely valid. There’s no shame in that.

2. Emotional processing takes time

Shock, grief, confusion… they don’t follow a schedule. Some days will feel lighter, and others might bring the pain rushing back. Emotional healing unfolds in waves, not steps. So if you feel “back at square one” sometimes—that’s part of the process.

• What you need to remember: Setbacks aren’t failure—they’re part of healing. One hard day doesn’t erase how far you’ve already come.

3. The presence or absence of support matters

Having a safe space to talk—whether it’s a friend, therapist, or support group—can make a huge difference. Feeling alone often slows healing.

But feeling seen and supported?

That can gently speed things up, even in small ways.

• What you need to remember: You don’t have to do this alone. Support doesn’t fix the pain, but it makes it easier to carry.

4. The response of your partner plays a role

Are they showing true remorse?

Are they doing the work, or brushing it under the rug?

If they’re helping rebuild trust, healing may come more steadily. But if they’re still defensive or distant, it may take much longer, or stall completely.

• What you need to remember: You’re not responsible for healing a relationship they’re not willing to help repair. It has to be mutual.

5. Your own readiness to release the pain

Letting go doesn’t mean forgetting. It means choosing peace when your heart is ready. Some people hold on tightly—not because they want to, but because the pain hasn’t finished teaching them yet. When you’re ready, you’ll know. And that’s enough.

• What you need to remember: You get to move forward on your own terms. Readiness can’t be forced, and it never needs to be rushed.

Watch this video featuring Esther Perel, a psychotherapist, in which she answers whether you can trust your partner after they cheated:

What if you’re the one who cheated?

If you’re the one who cheated, you might feel a lot of shame, guilt, regret, or even panic. You may still care deeply about your partner, but that doesn’t undo the hurt.

So… what now?

• First, own what happened. No minimizing, blaming, or vague language. Say it clearly. Your partner deserves the truth, not confusion.
• Second, give them space to feel everything. You don’t get to control how long they’re upset or if they want to stay.
• Third, ask yourself why it happened. Not to justify it, but to understand what led you there. Was it avoidance? Disconnection? Impulse? Knowing this helps you grow.
• Fourth, take action. Apologize with sincerity, seek therapy if needed, and rebuild trust through consistency, not promises.

It’s not about being perfect from here on. It’s about being honest, present, and willing to do the work, whether they stay or not. Real accountability can be the start of real change.

Holding space for your future self

Healing after infidelity doesn’t happen all at once. Some days you’ll feel strong, other days—not so much. That’s okay. There’s no perfect way to move through the pain, only the way that feels right for you.

Whether you choose to stay, leave, forgive, or simply breathe through one moment at a time, you’re allowed to take your time. Learning how to get over infidelity isn’t about forgetting or pretending—it’s about slowly, gently reclaiming your peace.

You don’t have to rush the process or prove anything to anyone. Just keep showing up for yourself… that’s already a powerful beginning.