Cut off contact with the person
Remove them from social media
Delete chats, photos, and reminders
Stop checking their online activity
Avoid places where you expect to see them
Tell trusted friends to stop updating you about them
Accept that the fantasy is not the same as reality
Write down the actual facts about the relationship
Challenge idealized thoughts immediately
Replace rumination with a planned activity
Keep a strict daily routine
Exercise regularly
Sleep enough
Eat consistently
Limit alcohol and drugs
Practice mindfulness or meditation
Use thought-stopping and redirect attention
Journal triggers and patterns
Set time limits for thinking about them
Focus on your own goals and interests
Reconnect with friends and family
Build new social connections
Pursue hobbies and projects
Work on self-esteem and self-worth
Address loneliness directly
Seek therapy if the obsession is intense or persistent
Treat underlying anxiety, depression, or attachment issues
Stay no-contact long enough for the attachment to weaken
Be patient and consistent with boundaries