“No Contact” Vs. A “Cool Off” Period After A Break-Up

Question: Yangki, I want to begin by saying this is by far the best relationship blog out there. I had to say that so that my next comment in taken within context. Personally, I think that when emotions are high the chances of making significant progress with your ex is almost non-existent. Communication under these circumstances is likely to make the situation worse rather than better. It may be necessary to have a cool off down period. What do you think about no contact vs. cool off period after a break-up?

Yangki’s Answer: I agree 100%. In some situations, it may be necessary to take time to “cool off” before attempting to resolve an issue. But there is a difference between “no contact” and a “cool off” period after a break-up.

1. Forced rule Vs An organic response 

The person doing ‘no contact’ has a set number of days for doing ‘no contact’. During this period they try as much as possible not to break the no contact rule. They don’t contact their ex and ignore any attempts their ex makes to reach out. Their main concern is “respecting” the no contact period and making sure that their ex does not “distract” them from ‘no contact”. If their ex contacts them and they respond, it is a violation of the ‘no contact rule”.

A ‘cool off’ period after a break-up is a time to process your emotions so you can try to resolve the issue as soon as possible. There is no specified time period or rule for “cool off” period. The person taking time to cool off tries to communicate:

  1. How long  the “cool off” period” is going to be
  2. What the boundaries during this time are (is there going to be contact and what kind)
  3. How you re-engage (who reaches out and where do you go from there)

In the case that the two of you cannot come to an agreement on how long the “cool off period” after a break-up is going to be; my suggestion is 4 -10 days of no communication, two weeks at most. This is a reasonable time before you check-in on each other. Keep in mind that a check-in after a break-up is not to try to get back your ex; a check-in after a break-up is to touch base and see how the other is doing, and show you still care about them.

The point is for each of you to go into the ‘cool of period” feeling confident that at such and such a time, you will re-engage and this is how you will do it. You both feel good about it and both feel that the relationship is safe. The time “apart” will not negatively impact your chances of trying to make things work again.

In my eBook Dating your ex I outline how to negotiate and agree on the cool off period. What to say to your ex if you are the one asking for a cool off period etc.

2. Avoidance coping Vs Connectedness

Someone doing ‘no contact’ is mostly concerned about “protecting themselves” and avoiding feeling the pain of a break-up and chooses avoidance coping to achieve that.

Elizabeth Scott describes avoidance coping—also known as avoidant coping, avoidance behaviors, and escape coping as a maladaptive form of coping in which a person changes their behaviour to avoid thinking about, feeling, or doing difficult things.

No contact is avoiding situations where you might need to deal directly with your own feelings and emotions, and your ex’s feeling and emotions. And it’s true that there are times and circumstances when it is necessary to avoid dealing directly with feelings and emotions; but only as a short-term response to the problem.

When used as a solution to a problem (i.e. I’m feeling overwhelmed by emotions, the solution is no contact); avoidance coping not only creates more distance, it affects self-confidence in a major way. Most notably a feeling of being stuck and feeling unsure how to interreact with an ex after no contact for so long. Most people after ‘no contact’ find themselves feeling even more anxious about contacting their ex. “What do I say?”. ‘Should I reach by text, write a letter or send a short video message?”

When you take time to cool off, you are thinking of ways that fulfill connectedness goals. Your biggest concern is preserving the relationship or connection you have/had. You are not necessarily dealing with the problem but a cool off period helps you reframe how you approach the problem differently. You understand that any actions you take will affect the current connection and/or future attempts to re-establish or strengthen connection, and take steps to preserve your connection.

It’s this ability to look beyond current feelings and self-preservation and focus on what’s important long term and for the future that separates individuals with an insecure attachment style from securely attached individuals.

I am not saying don’t take measures to protect yourself; doing so is irresponsible and reckless. I am saying there are better ways to “protect yourself” that also protect your connection or relationship. As they say, don’t burn the bridge you might one day need to cross back on the other side.

3. Trigger attachment anxiety Vs. make an ex feel safe

This is probably the biggest difference of all. The person doing ‘no contact’ is banking on ‘no contact’ triggering their ex’s attachment anxiety.

Attachment anxiety is characterized by an intense fear of abandonment and rejection. Individuals high on attachment anxiety become extremely distressed when separated from an attachment figure. This sets off a variety of panicky contact/connection-seeking behaviours. If the attachment figure is not responsive, the attachment system remains fully or partially activated.

The contact/connection-seeking behaviours of an anxious-preoccupied and fearful avoidant ex gives the person doing ‘no contact’ some satisfaction. They feel vindicated, validated and valued. This is why they ask:

  • “Is my ex missing me?”
  • “Will not contacting my ex make them think of me?”
  • “How long before my ex misses/contacts me?”. Etc.

When you take time to cool off, it’s about you. You are not trying to cause your ex anxiety, distress or anguish. Quite the opposite, you make sure that your ex knows that  the “cool off” period does not mean you are abandoning them or punishment for them for the break-up. ending it. You need to briefly step away from the situation so you can deal with your feelings and emotions, so you can engage and communicate more constructively. If at any time your ex needs to reach out, you will be available and responsive to reassure them and make them feel safe and secure.

What would someone with a secure attachment style do?

The “cool off period” answers the question. “What would someone with a secure attachment style do if they wanted their ex back, but needed space and time to deal with their emotions?” And if  you are wondering. YES, someone with a securely attachment style goes through the same pain of a break-up, they just handle it differently.

A secure attachment is about providing a sense of safety and security by soothing distress and fostering a sense of calm in an empathetic way and with appropriate boundaries. This is the opposite of what ‘no contact” does.

No contact takes away any sense of safety and security, creates distress and anxiety, and can be cruel to someone who is terrified of rejection and abandonment. As I said earlier, in the short term, ‘no contact’ can feel like a solution to a problem but what it actually does is put your connection/bond/relationship in a toxic tailspin of dependency paradox or cycle of pull-and-push or approach-withdraw. Many people who go no contact find out about this much later after the damage is done.

You can learn to be securely attached by making small adjustments that provide security and safety. And you can start by providing a sense of safety and security after a break-up. And instead of trying to make your ex regret the break-up, try to foster a sense of calm but with appropriate boundaries.


No Contact Works Differently With A Dismissive Avoidant Ex

How Avoidants Leave Open The Option To Reconnect With Exes

How Do I Give My Avoidant Ex Space? (And How Much Space)

This Is How An Avoidant Ex Reacts To You After No Contact

Does A Securely Attached Ex Reach Out After A Break-Up?

3 Ways ‘No Contact’ Hurts Your Chances (Attachment Styles)

More from Love Doctor Yangki Akiteng
How Do I Stay Loving When Someone’s Who Is Mean To Me?
Question: Yangki, I’ve read your articles and absolutely love everything you have...
Read More
Join the Conversation


  1. says: Gem Worden

    Hallelujah! I am so glad I found your website! You talk complete sense. So many people make out that a break up should be treated like some sort of game! You made me realise that it’s not a game, far from it, and saving what is left of the relationship and moving forward is way to important to be trying to manipulate someone. Thank you!

  2. says: Lea

    Hello Yangki, thank you very much for your articles, they really help. I’ve listened to a lot of coachs preaching for no contact but I think it’s weird.

    I do believe than a cool off period is necessary.

    My ex broke up almost 2 months ago. After I tried to communicate about our issues and asking him to work it out he said “I’ll take some time for myself during the summer and we’ll assess the situation in september, maybe we should not throw away everything”. So I’m in a forced “no contact” but I’m using this time to improve myself, my anxiety and needy behavior. And get less emotionnal about the break up because I miss him terribly.

    Do you think 2 months is too long for a cool off period? Won’t it be disrespectful of him if I try to contact him earlier?

    Thank you!

    1. says: Love Doctor, Yangki Akiteng

      Yes. 2 months is a very long time for “cool off period”. This is more (as you mentioned) a “forced no contact” situation, in which he is the one doing ‘no contact’ and you are respecting his wish.

      If he specifically said September and you agreed to it, it will not reflect well on you to break that ‘agreement’.

      Sometimes an ex will tell you it’s okay to reach out once in a while (or give you specific situations and/or how many times a week). It seems that this is not what happened in your case, so wait until September.

Leave a comment
Leave a comment

Your email address will not be published. Required fields are marked *