Setbacks, such as deep sadness or difficult days, are a normal part of getting through divorce. You may be feeling good for a while and then something triggers a strong painful feeling (like a text from your ex). Setbacks can be frustrating and can make you feel helpless. You can feel disoriented and scared about the future. You may feel exhausted, unable to sleep and anxious. You may question if you will ever feel good again.
Although it’s difficult, setbacks are an indication that you’re actually moving forward through your divorce recovery. Some setbacks are small and fleeting while others may be more intense where you don’t see an end to the pain. It’s important to address each setback as it occurs. If you avoid addressing each setback as it comes up, you can remain stuck in the pain or bitterness and it will take longer to move on. Throughout the process of tackling each setback you’ll take another step forward in your healing process.
Here are 6 tools to help you tackle any obstacle that you face:
If you focus on what you can control, it will help you move through your divorce with more confidence. Use the tools above and you will have an easier time facing your setbacks. These strategies will enable you to feel good again and to cherish your new life!
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Moving on from divorce isn’t easy for most people. You may feel overwhelmed, angry and sad and not know how to deal with these intense emotions. It’s difficult to start to find a new path for your life after you’ve spent many years building a life with someone and that person isn’t a part of your life anymore. But you will be able to recover and there are several things that you can do to build a happy and fulfilling life after divorce.
The first step toward moving on is to understand what went wrong in your marriage. This doesn’t mean that you assign blame, in fact it’s the opposite. Reflect on what was wrong in the relationship in a non-judgmental way. What was the relationship lacking? What needs weren’t met for you and for your partner? The more you understand your past, the easier it will be to start the process of letting go and moving on.
It’s normal to feel grief when you’re going through divorce and it takes time to process those feelings. Processing feelings involves thinking about them, talking about them and possibly writing or drawing them. It involves feeling the feelings which is difficult and many people avoid feeling the feelings for good reason. Although it can be painful, if you don't process your grief you can get stuck and you won't be able to build your new life.
Grief is processed by going through the following stages:
Journaling is one tool to help process grief. Writing down your feelings enables you to get out what you’re feeling so that you don’t stuff them. Stuffing your feelings can lead to anxiety, depression and physical illness. Also, counseling, divorce coaching and divorce support groups can be really helpful. I run a divorce group coaching program which helps people going through divorce find support from others going through similar experiences in a safe environment.
Another way to move on is to set small, achievable goals each day. Maybe it’s a chore that has to be accomplished or starting a new project at home or work – what is your first step towards that goal? Setting small, achievable goals, builds your confidence and enables you to start a process of moving in a positive direction.
These techniques take time and work. Having support while you go through this is one of the most important things you can do to get through this process so that you can move on in your life. But if you get your team of support behind you and work at this moving on process, you will be able to develop a happy and fulfilling life for yourself. It’s definitely worth it!
We can get provoked or “triggered” by many things – a fight with a spouse, a child who won’t listen, a boss who treats you badly, an aggressive driver, etc. Being triggered simply means that some event has impacted us emotionally and we have a difficult time reacting rationally. When we’re triggered, we do things that we shouldn’t do. We yell back at our spouse or child, we say something inappropriate to our boss, or we leave in a huff. How wonderful would it be if we could somehow, in the moment that we are triggered, find a way to detach?
One skill that you may have tried in the past when you’ve been triggered is deep abdominal breathing. Deep abdominal breathing is where you push your stomach out as you breath in and pull your stomach in as you breath out. This enables your lungs to expand much farther than if you take the typical “chest breath”. When you do it correctly and for long enough, your brain will release a hormone that will calm you. This calm will enable you to detach. Once you’re detached, you can respond logically rather than emotionally.
Sometimes deep abdominal breathing doesn’t work. You try it and you’re still triggered and unable to detach. Grounding is another technique that can be helpful in these circumstances. Grounding is a type of coping strategy that is designed to “ground” you in or connect you to the present moment. You can only use grounding if you have given yourself some space from the person that you were interacting with. You can say that you have to go to the bathroom, ask them if you can talk about this a little later or find some other way to get to a separate space. Once you’ve gotten to a separate space, you can try these steps for grounding:
The key to being successful with these techniques is to practice them when you’re not being triggered. You can also make up your own method of grounding that enables you to distract and detach yourself from your emotions. Learning to detach is a powerful tool that can help you to be more successful in your communication skills and improve your relationships with your spouse, children, boss and anyone else important in your life. Let me know what techniques work for you!
When you are going through a divorce, you may feel hurt, guilty, alone, scared – a lot of very difficult feelings. Starting a new relationship is appealing because it can help you feel less lonely and it can provide support when it may be difficult to get support from others who don’t understand what you’re going through. However, relationships take time, energy and a lot of compromise. Thinking through what is best for you and your family will help you determine when to move forward with a new relationship.
Some things to consider when starting a new relationship after divorce:
Look into your situation and assess where you and your children are emotionally. This will help you determine if you’re ready for a relationship.
There are parents who don’t consider starting a new relationship because they feel that they need to focus on their children. They feel that they can’t have a relationship at all until their children are out of the house. Although some may think that this is best for children, there can be some negative consequences to this.
A parent who focuses primarily on their children may find that they don’t have any time to develop their own life, hobbies, interests, friendships or take care of themself. This works for young children as they want and need their parent’s undivided attention. But as children get older, they start to develop their own life, friends and activities. If their mom or dad is solely focused on them, the children may feel responsible for their parent’s happiness and feel guilty that they don’t want to spend all their time with the parent.
There is a middle ground. You can have a relationship and your own life after a divorce while putting your children as a priority. One of the reasons to develop your own life outside of your children is that you are your children’s main role model. If you are happy and have a full life, it encourages your children to have that too.
There is no one right or wrong answer. Think through what you want and take your time with every decision. Talk to a trusted friend or therapist to help you think clearly. Balance your own needs with that of your children. You know what is best for your children and for yourself. Have faith in yourself that if you take the time and space you need, you will come up with what will be best for you and your family.
Jill Barnett Kaufman is a Divorce Coach, Therapist, Parent Educator and Divorce Mediator. She is an experienced professional who helps clients discover new ways to resolve a variety of challenges when considering divorce, starting the process of divorce or are already divorced.