How To Protect Your Mental Health During a Divorce
How To Protect Your Mental Health During a Divorce
Divorce impacts mental health in many ways. It can lead to a rollercoaster of emotions — grief, worry, and sadness. Divorce can even trigger clinical depression, anxiety, substance abuse, and suicide in some people.
Fortunately, there are things that you can do to strengthen and protect your mental health when you are going through a divorce. Here are some ways you can remain resilient through a divorce.
Reduce Stress
The stress of divorce can be more intense than normal daily stress. If you have a significant conflict with your soon-to-be ex, the stress can seem overbearing. If you have a contentious divorce, the first thing to consider is divorce mediation. Mediation helps you and your ex create a settlement that works best for both of you. This can provide you with a sense of control thus reducing stress.
Take Care of Yourself
Self-care should be a priority during this difficult time. Many people already feel overwhelmed during a divorce. If you are a natural people-pleaser, it can be hard to say no to other people’s requests — even if you are feeling like you can’t handle even one more thing. But, setting boundaries is an important way of taking care of yourself. Saying no will also limit your stress. So, if you don’t have the bandwidth to do something, say no using a sympathetic but firm tone.
Practice Self Compassion
A divorce can really weigh on your self-esteem. It’s common for people to feel that a failed marriage means they’re a failure. This feeling can result in low self-esteem, shame and can lead to depression.
If you are the one who has made the decision to initiate the divorce, you might be feeling guilty. But, don’t be hard on yourself. If your marriage fails, it doesn’t mean that you have failed. It’s never the fault of just one partner. And, some relationships are just not meant to be.
Lean on Family and Friends
Healthy, strong social relationships are one of the key factors that strengthen mental health during a divorce. Social support is a major resource for adjusting to life after divorce. Isolation can magnify negative emotions and make the process more painful.
Feel like you have no one to turn to? For many married couples, their partner is their main source of social support. Consider joining an online or in-person support group for others going through divorce. Connecting with others who are going through similar challenges is a great way to build support.
Maintain Your Physical Health
Your physical health is tied to your mental health. The two are intrinsically linked. Here are some ways that you can boost your physical health starting today:
Eat healthy - During a divorce, it can be easy to overeat, skip meals, or overindulge on alcohol due to the stress. This is detrimental to your health. Try to stick to a healthy, well-balanced diet. Healthy eating will make you feel better overall. Include lots of fresh vegetables and fruits and healthy sources of carbs (potatoes, oats, bananas) into your diet.
Exercise - One of the best natural ways to lift your mood is to move your body. Exercise triggers the release of the hormones serotonin and dopamine (feel-good hormones). These hormones are linked to mood.
Focus on your sleep - Getting enough sleep is critical when you are going through a stressful time like a divorce. However, it can be hard to sleep if you are anxious or depressed. Both can interfere with sleep. Incorporating a calming bedtime routine into your evening (one hour before bed) can help you relax and sleep better. Include things like reading a book, taking a warm bath, or practicing meditation.
See your doctor regularly - The intense, constant stress from a divorce can cause physical health problems. Research has found worse general health is not uncommon after a divorce. Visiting your doctor can help you catch and treat health problems early.
Consider Mental Health Counseling
Even the best self-care can’t fix mental health problems like clinical depression and anxiety. If you have these issues, see a professional licensed counselor. Signs of clinical depression and anxiety include:
Sleep disturbances (sleeping more than normal or less)
Social isolation or withdrawal
Extreme or persistent fatigue
Trouble concentrating
Feeling irritable, sad, or worried on a daily basis
Changes in eating patterns (eating much more than normal or not enough)
Thinking about death or self-harm
If you have the above signs, be sure to see a therapist who has a good amount of experience working with those going through a divorce.
Find a Compassionate and Experienced Divorce Mediator
Divorce can take a toll on your mental health. The process can be painful and even can lead to various mental health issues like depression and anxiety.
It’s essential to divorce in a way that feels mutual and fair. This can help you minimize stress in a divorce and over the long run. Divorce mediation is one way to have a more fair and less stressful divorce.
As compared to litigation, divorce mediation can reduce financial stress, emotional stress, and maintain your dignity and autonomy in what would otherwise feel like a powerless and chaotic process. If you’d like assistance, schedule a free fifteen-minute call with us today. We can help you decide if mediation is the best option for your family as you navigate this new season of life together.
